Best healthful dwelling weblog of 2022- / By Healthyngreat

The Health Benefits of Pomegranate: Science-Backed Facts

2023-03-22T08:06:00.006+00:00

Introduction:

Pomegranate is a fruit that has been prized for its health benefits for centuries. Its vibrant red color and sweet-tart taste make it a favorite ingredient in many recipes, from salads to smoothies. But did you know that pomegranate is also packed with nutrients and antioxidants that can boost your health in many ways? In this article, we'll take a closer look at the science behind the health benefits of pomegranate.

Keywords:

pomegranate, health benefits, antioxidants, nutrients, science, research

Section 1: Nutritional Profile of Pomegranate

Pomegranate is a rich source of vitamins, minerals, and fiber. One medium-sized pomegranate contains:

Vitamin C: 28% of the Daily Value (DV)

Vitamin K: 36% of the DV

Folate: 16% of the DV

Potassium: 12% of the DV

Fiber: 7 grams

Pomegranate also contains unique antioxidants called punicalagins, which are found in the juice and peel of the fruit.

Keywords:

nutrients, vitamins, minerals, fiber, punicalagins, antioxidants.

Section 2: Health Benefits of Pomegranate

Numerous studies have shown that pomegranate can offer a range of health benefits, including:

Pomegranate is a great source of antioxidants

Pomegranate is loaded with antioxidants, which are compounds that protect your cells from damage caused by free radicals. Free radicals are unstable molecules that can damage cells, cause inflammation, and increase the risk of chronic diseases like cancer and heart disease. Studies have shown that pomegranate has higher levels of antioxidants than many other fruits and vegetables.

Pomegranate can reduce inflammation

Chronic inflammation is linked to many health problems, including heart disease, cancer, and Alzheimer's disease. Pomegranate contains compounds that have anti-inflammatory effects, which may help reduce the risk of these diseases. In one study, people with type 2 diabetes who drank pomegranate juice for 12 weeks had lower levels of inflammatory markers in their blood.

Pomegranate may improve heart health

Heart disease is the leading cause of death worldwide, but certain lifestyle choices, such as a healthy diet, can help reduce the risk. Pomegranate has been shown to improve several risk factors for heart disease, including high blood pressure, high cholesterol, and oxidative stress. In one study, people who drank pomegranate juice for two weeks had lower blood pressure and better blood flow to the heart.

Pomegranate may have anticancer properties

Cancer is a complex disease, but some studies suggest that pomegranate may have anticancer properties. For example, test-tube studies have found that pomegranate extract can inhibit the growth of cancer cells in the breast, prostate, and colon. However, more research is needed to determine whether these findings translate to humans.

Pomegranate can improve memory and cognitive function

As we age, our cognitive function naturally declines, but certain nutrients and lifestyle choices can help preserve brain function. Pomegranate contains compounds that may help protect the brain and improve cognitive function. In one study, people who drank pomegranate juice for four weeks had improved memory and attention compared to those who drank a placebo.

Section 3: How to Incorporate Pomegranate into Your Diet

If you're interested in reaping the health benefits of pomegranate, there are many ways to incorporate it into your diet. Here are some ideas:

Add pomegranate seeds to salads, oatmeal, or yogurt

Use pomegranate juice as a marinade or salad dressing

Make a pomegranate smoothie with Greek yogurt and frozen berries

Sprinkle pomegranate powder on roasted vegetables or popcorn

Keywords:

diet, recipes, pomegranate seeds, pomegranate juice, pomegranate smoothie, pomegranate powder.

The Bottom Line

Pomegranate is a delicious and nutritious fruit that has been valued for its medicinal properties for centuries. The scientific evidence suggests that pomegranate has many health benefits, including reducing inflammation, improving heart health, and potentially reducing the risk of cancer. If you're looking to add more antioxidants and nutrients to your diet, consider incorporating pomegranate into your meals or drinking pomegranate juice. However, it's important to note that pomegranate can interact with certain medications, so be sure to talk to your doctor before adding it to your diet.

France detects new COVID variant - 12 Infected

2022-01-04T19:21:00.005+00:00

As researchers around the world are trying to get grip on a highly mutated variant of concern ‘Omicron’, a team of scientist in southern France have identified a new strain of the COVID 19 virus named ‘IHU’ or B.1.640.2.

B.1.640.2 has been reported by researchers at institute IHU Mediterranee infection in France. At least 12 people have tested positive with this new variant.

Researchers also revealed the first patient tested positive with the variant was an vaccinated adult who had returned to France from a trip to Cameroon, in Central Africa.

However, scientist noted that it is too early to speculate on how this variant behaves as far as infection and protection from vaccines are concerned.

The yet to peer research paper published on preprint repository MedRxiv on December 29, revealed that this variant has 46 mutation and 37 deletions resulting in 30 amino acid substitution and 12 deletions. Fourteen amino acid substitutions, including N501Y and E484K, and 9 deletions are located in the spike protein.

The two already known spike protein mutations N501Y and E484K were also found in Beta, Gamma, Theta and Omicron variant.

As per Colson the author of study “ the mutation set and phylogenetic position of genomes obtained here Indicate, based on our previous definition, a new variant we name IHU. He also added that the data is another example of the unpredictability of the emergence of SARS-CoV-2 variant.

So far B.1.640.2 has not been detected in other countries, neither is labelled a Variant under investigation by the World Health Organisation.

Easy to detect through RT-PCR test

The researchers also stated that, the mutation on the spike protein of this variant makes it easy to detect using RT-PCR test. This means RT-PCR test can easily help detect this new variant, without the need for full genome sequencing.

Current situation on Omicron

Currently many countries are experiencing a spike in COVID-19 cases driven by the Omicron “Variant of concern”. Since the first identification of Omicron, it has spread to more than 100 countries. So far India has detected 1,892 cases of Omicron.

Everything You Need To Know About New COVID Variant “Omicron"

2021-11-30T15:49:00.003+00:00

With recent Discovery of a new Variant of COVID ( Omicron) researchers around the world are racing to track the concerning rise of this new “variant of Concern” as listed by World Health Organization. It has been detected in few countries including the UK, Germany and Italy while other countries suspect cases of their own.

The Omicron variant has resulted in rising Concerns worldwide due to it’s worryingly numbers of mutation that might result in spreading at a quicker pace than any other COVID variant. Furthermore the emergence of new Omicron stain has made government caution about resuming international flights around the world.

Finding and history of COVID variant “Omicron variant” :-

Omicron was first identified in Botswana earlier this month and was bought under the notice of World Health Organisation on 24 November 2021. Later on 26th of November The World Health Organization identified B.1.1.529 as a “variant of concern” and named it Omicron, as advised by the experts of Technical Advisory group on SARS-CoV -2 (TAG-VA) virus Evolution.

According to World Health Organization, the first known confirmed Omicron infection was from a specimen collected on 9 November 2021. In these last week’s COVID cases with the new COVID variant Omicron have shot up in South Gauteng province including Pretoria and Johannesburg.

Series of mutation that formed the new COVID variant “Omicron”

Omicron has mutation that theoretically help it to spread more quickly. This COVID variant AKA Omicron has about 50 mutation including more than 30 mutation on the spike protein itself. The most conspicuous part of this virus is it’s spike protein that latches on the surface of the human cell.

Furthermore, the early assessment by Network of Genomics Surveillance and TAG-VA states this new strain can be even more transmissible than the last Delta or the Alpha variant, as it can invade immunity offered by current COVID vaccines.

Further studies have also found that some of the mutation characteristics were similar to other COVID variant as in Alpha and Delta variant which are well characterized with a known phenotypic impact that may affect the immunity of its host. More research is being carried out to know about its transmissibility and vaccines evasion characteristics as stated by Africa Center For Disease Control.

Are Symptoms for new COVID variant “Omicron” Different from other?

According to South Africa’s National Institute For Communicable Disease (NICD) “at present there are no unusual symptoms that have been reported following infection with this new COVID variant “Omicron variant”

However NICD have also stated that some COVID variant like Alpha and Delta variant, some of those individuals are asymptomatic.

What preventive measures should one follow against Omicron variant

According to the data available, high vaccination rates have significant potential to reduce the strain on health. Individuals who are yet to be vaccinated should take proper care of their diet and get vaccinated on time.

Moreover, several preventive like wearing well fitting mask, following proper hand hygiene, maintaining proper social distancing criteria, improving indoor space ventilation, avoiding crowded spaces and making sure to get vaccinated should be followed well to reduce the risk of COVID.

Can RT-PCR tests detect COVID Omicron Variant?

According to World Health Organization the current SARS-COV -2 PCR diagnostics continue to detect this COVID Variant. Various labs have shown that for one widely used PCR test, one of the three target genes is not detected (known as S gene dropout or S gene Target failure) and hence this test can be used as pointer for this variant, pending sequencing confirmation, as stated by WHO.

Moreover, NICD and WHO have also said deletion within the S gene will help in rapid identification of the COVID Variant. Hence it can be safe to consider that new variant will not affect the overall PCR test sensitivity.

Countries that are affected by new COVID variant “Omicron”

Ever since the Omicron Variant has emerged, it has been spreading at a pace across the globe. The countries including:-

The Netherlands

Total 13 cases of Omicron Variant has been reported among travellers on flights that arrived at Amsterdam from South Africa, as said by the Dutch Health authority. Further COVID test results of 600 travellers on flights revealed 62 Coronavirus cases.

Germany

The Max von Pettenkofer Institute, a Munich – based microbiology center, has confirmed Omicron Variant in two travellers who arrived on a flight from south Africa on 24 November 2021. Further information released by health officials in the state of Hesse revealed it’s 3rd case in Germany.

Australia

The Australian health department have identified two travellers positive with Omicron Variant that arrived in Sydney from South Africa on Qatar Airways flight via Doha. Further three more Cases were found in Australia.

Italy

The first case of Omicron Variant has been announced by Italy’s Higher Institute of Health. The travellers had travelled to Mozambique. Further the National Health Institute stated the patient and the members of their family are in good health condition.

Britain – UK

In total Fourteen cases of Omicron Variant has been detected so far. Total of five cases were found in Lanarkshire area and Four cases in NHS Greater Glasgow and Clyde, as per Scotland's Health secretary Humza Yousaf. Further two unconnected cases were identified in London- one in Camden and second in Wandsworth. Three more Cases has been reported in England.

Israel

Israel has confirmed two cases of Omicron Variant with 11 suspects, returned from abroad. The Country has closed its borders for foreign travellers.

Hong Kong

Two cases has been reported in Hong Kong, one passenger was from South Africa and the other one is from Canada.

Botswana

Earlier this Sunday 19 Cases of new COVID variant has been reported in Botswana, as stated by Health Minister Edwin Dikoloti in a press conference held at Gaborone.

Portugal

Health Authority of Portugal have reported thirteen Omicron Variant cases till today.

France

Earlier this Sunday the Health Ministry of France has detected eight cases of Omicron Variant. The country has announced to tighten restrictions.

Canada

Total five cases of Omicron Variant has been identified by Canada till today. The first cases of new variant was found in two people who had travelled recently to Nigeria on Sunday.

Austria & Denmark

According to the Health Ministry of province of Tyrol the first case of Omicron Variant was identified in the country. Denmark has also identified two cases of Omicron Variant so far.

Belgium & Switzerland

Belgium has detected one case of new COVID variant. Switzerland has also identified one case, returned to Switzerland from South Africa.

Czech Republic

One case related to Omicron Variant was identified in a female patient at a hospital in the northern city of Liberec.

Spain & Sweden

Spain confirmed it’s first case in a 51-year-old man who travelled from South Africa. Sweden has also reported it’s first Omicron Variant case who happens to travel from South Africa.

Japan

A 30 year old man has been found to be infected with Omicron variant after arriving from Namibia ar Narita airport near Tokyo on Sunday, "as stated by Chief Cabinet Secretary Hirokazu Matsuno in a press conference”.

The Bottom Line

With the rising threats of new Omicron Variant, government around the world is coming in action to protect their fellow citizens. Several countries have imposed ban on international travels to stop further spread of this New COVID Variant “Omicron”.

One must follow all preventive measures to protect themselves as well as people around them. Taking COVID vaccines will also decrease the chance of getting affected by Omicron Variant.

Bell Peppers 101: Nutrition Facts and Health Benefits

2020-11-17T05:30:00.002+00:00

Bell peppers also known as Capsicum annuum belong to the nightshade family. Although they are used as vegetable they are actually fruits that are related to tomatoes, and breadfruit, all of which are native to Central and South America.

Their vibrant colours, crisp and juicy texture and mildly-spicy taste add a flavourful kick to your meal, plus they’re loaded with vitamins such as A, B6, C, E and K. (The red pepper contains the highest amount of Vitamin C, yellow the next highest and then the green).

This crispy pepper are known to have anti-inflammatory and analgesic properties, and may also provide relief from pain related to arthritis. Additionally they also help fight skin aging, peptic ulcers, menopausal problems and lower's risk of cardiovascular diseases.

Bell peppers come in various colors, such as red, yellow, orange, and green which are unripe. The red bell pepper contains the most nutrients of the group, but all are great for your health.

These mild flavoured fruit are perfect to jazz up a salad in an instant, lend a perky crunch to your pizza, and taste fantastic when roasted.

This article tells you everything you need to know about peppers.

Red Bell Pepper Nutrition Facts

Here's the Nutritional Value for 3.5 ounces (100 grams) of raw, red bell peppers are: [1]

Calories: 31
92 percent of Water
1 gram of Protein
6 grams of Carbohydrates
4.2 grams of Sugar
2.1 grams of Fiber
0.3 grams of Fats

1. Bell pepper is packed with Vitamin and Minerals

Bell peppers not only add crisp in your salad but also provide some amazing nutrients that can help boost overall health. This crispy fruit is rich in several minerals like Potassium, which is known to improve heart health. [2]

Red bell pepper are also rich in pro-vitamin A (beta carotene), which your body converts into vitamin A. Bell peppers are also rich in vitamin C. In fact just a single bell pepper can provide upto 169% of the RDI. [3]

Additionally they are also rich in Vitamin B6, Vitamin K1, Folate and Vitamin E that may help in formation of red blood cell, blood clotting, Improving bone health and promote healthy nerves and muscles.

2. Rich in antioxidants

Anti-oxidants are plant compound that are essential for healthy growth and maintainence of body, and bell pepper is rich in several amazing anti-oxidants like:

Quercetin. This polyphenol antioxidant may help prevent certain chronic conditions, such as heart disease and cancer. [4] [5]

Capsanthin. It is powerful antioxidant responsible for their brilliant red color. Red bell pepper are extremely rich in capsanthin. [6] [7]

Luteolin. Luteolin is an polyphenol antioxidant that may have a variety of beneficial health effects and is very similar to the effect of quercetin. [3] [8]

3. Bell peppers may help prevent Anemia

A deficiency in iron may lead to anemia followed by certain symptoms like weakness and tiredness. Anemia may also characterized by a reduction in ability of your blood to carry oxygen.

Bell peppers are exceptionally rich in iron and vitamin C, in fact, one medium-sized red bell pepper may contain 169% of the RDI for vitamin that increases the absorption of iron from your gut. [9]

Combining bell peppers with other iron rich food such as meat or spinach may help increase your body’s iron stores, while reducing the risk of anemia.

4. Bell peppers may help improve eye health.

Macular degeneration and cataracts are the most common types of visual impairments, which are caused by aging and infections. [10]

Bell peppers are exceptionally rich in lutein and zeaxanthin. A type of carotenoids found in relatively high amounts in bell peppers that are known to improve eye health. [11] [12] [13]

Various studies have found that regular consumption of foods rich in these carotenoids may help lower the risk of both cataracts and macular degeneration. [14] [15] [16] [17] [18]

5. Help improve heart health.

Health disease are ranking on the top of list that has caused the most death in human history. However bell pepper may help prevent heart disease.

Several Studies on flavonoids have suggested that capcicum may be beneficial towards preventing coronary heart disease.

A 2017 research report published in the PLOS journal found that people who regularly eat hot red chili peppers had a lower mortality risk (almost 13 percent), compared to those who did not. [19]

6. Additional health benefits of capcicum

Here are additional 10 health benefits of bell peppers.

Maintains Eye Health
Capcicum Boosts Immune System
Nourishing for Fetus
Ideal for Weight Loss
CapcicumImprove digestive health
Capcicum help fight inflammation
Capcicum help improve nervous system
Ensures Proper Blood Flow
Capcicum Improve skin health
Capcicum may lower cholesterol level

7. Easy to add in your diet

Red bell peppers are read versatile, meaning you can add them in number of dishes, ranging from salads and sandwiches to sauces, and condiments they are perfect in all forms.

They can also be pulsed into smoothies. Here's an simply recipe you can try right now.

Bell Pepper Smoothie With Strawberry Twist

Nutrition Facts

Per Serving: 257 calories || protein 4g 8.3% DV || carbohydrates 32g 10.5% DV || fat 15g 23.5% DV || cholesterol 0mg 0% DV || sodium 32.182mg 1.4% DV ||

Ingredients:

½ avocado
1 cup frozen strawberries
½ medium red bell pepper (chopped)
2 cups water
½ large yellow bell pepper

Procedure:

Simply throw all fresh ingredients in a blender and pulse them until you have a desirable texture, pour in your favourite glass, top them with your favourite garnish, and you are ready to enjoy!

Cheers! 🥂

Potential downside of bell peppers

Bell peppers are generally healthy and well-tolerated, however some people may be allergic. That said, allergy is quite rare

People with pollen allergies may have cross-reactions to certain foods. In rare cases, this can be more serious and trigger throat swelling or anaphylaxis. [20] [21]

The Bottom Line

Bell peppers are exceptionally rich in vitamin, minerals and antioxidants, that makes them a perfect option to add in your diet. This crispy fruit is not only delicious but also provide with some amazing health benefits.

From improved eye health to reducing the risk of several chronic diseases such as cancer and cardiovascular disease they can help in all. So, pop some bell peppers into your shopping basket, and start reaping their rich health benefits!

8 Surprising Benefits Of Eating Pecan

2020-11-14T05:30:00.000+00:00

Pecans are a type of tree nut native to North America. This delicious and buttery nut belonging to the Juglandaceae family. Today this amazing nut is cultivated across the world as an important commercial crop.

These tiny nuts are packed with several amazing vitamins and minerals, like vitamin A, vitamin B, vitamin E, folic acid, calcium, phosphorus, potassium, thiamine, and zinc, plus 10% of your daily fiber.

Pecans are known to improve antioxidant level, improve metabolism, can boost energy level, lowers oxidative stress, lowers instances of illness, may help treat heart disease. Additionally Research also shows that pecan can aid weight loss along with providing a plethora of health benefits for your body.

They can be enjoyed fresh or used in cooking, particularly in sweet desserts but also in some savory dishes. Moreover they can be stuffed in peppers with goat cheese or toss them in a salad for some crunch, or simply blend them with other healthy ingredients to smoothie.

This article tells everything you need to know about pecans.

Pecan Nutrition Facts

Here's the Nutritional Value for 1 ounce (28g) of pecan halves (about 19 halves).

Calories: 196

20 gram of fat
0mg of sodium
4 gram of carbohydrates
2.7 gram of fiber
1.1 gram of sugar
2.6 gram of protein

1. Pecans are rich in nutrients

These tiny bite size nuts amazing rich in several nutrients like copper and thymine that are known to improve overall health. In fact just one ounce (28 grams) of pecans contains the following nutrients. [1]

Copper: 38% of the Daily Value (DV)
Thiamine (vitamin B1): 16% of the DV
Zinc: 12% of the DV
Magnesium: 8% of the DV
Phosphorus: 6% of the DV
Iron: 4% of the DV

Copper play's an important role in nerve cell function, immune health, and the production of red blood cells. While minerals like zinc and thymine helps in brain function, growth of cells, wound healing and providing energy. [2] [3] [4]

2. May help improve heart health

Pecans contains unsaturated fats like oleic acid that have shown to reduce low-density lipoprotein in the blood, which help reduce the risk of heart disease. [5]

A study in 19 people with normal cholesterol levels found that participants who ate 2.5 ounces (68 grams) of pecans each day had significantly lower levels of LDL (bad) cholesterol after 8 weeks, when compared to group who didn’t eat any nuts. [6]

Additionally they are also rich in fiber and anti-oxidants which boosts the health of your heart by reducing the risk of coronary heart disease.

3. Pecans promotes brain function

Pecans are packed with some amazing minerals like manganese, copper, and thiamine, along with mono- and polyunsaturated fatty acids, that are connected to the healthy functioning of the brain.

In fact a study in 4,822 older adults showed that those who ate at least 1/3 ounce (10 grams) of nuts per day were 40 percent less likely to have poor cognition. [7]

Minerals like thiamin, copper, magnesium, and folate are necessary for proper brain function, as it impacts brain pathways involving dopamine, a feel-good hormone. [8]

4. May help stabilizes blood sugar

A high blood sugar is linked to increase in the risk of diabetes and many other diseases, however pecans are rich in fiber that have shown to improve blood sugar level.

A study in 26 adults with overweight or obesity found that eating a pecan-rich diet for 4 weeks improved the body’s ability to use insulin effectively and Improve the function of beta cells in the pancreas, which are responsible for insulin production. [9]

Studies have also shown that increasing the consumption of tree nuts (without increasing total calorie intake) has been shown to lower hemoglobin A1c levels and fasting glucose, two key markers for diabetes management.

5. Pecans are packed with anti-oxidants.

Anti-oxidants are plant compound that are known to have some amazing beneficial properties that can improve overall health. In fact according to the USDA, pecans have more flavonoids “a type of antioxidant found mostly in veggies and fruit" than any other tree nut. [10]

These anti-oxidants may help fight inflammation that leads to cardiovascular disease, cancer and other chronic illness.

The primary flavonoid compound in pecans is epigallocatechin-3-gallate, otherwise known as EGCG. A recent review paper showed how this compound is likely responsible for many of the health benefits pecans demonstrate in clinical trials. [11]

6. Pecans may improve the cholesterol profile

A high cholesterol level is linked to number of chronic disease like heart disease, cancer, inflammation and many more. The good news is pecans may help improve your cholesterol levels.

In a systematic review of 61 controlled trials demonstrated that 1 oz (28 g) of pecans per day could lower apolipoprotein A, triglycerides, and LDL cholesterol. [12]

According to a study conducted by Rajaram S. et al. Suggests that pecans, with their high monosaturated fat, may be prescribed as a part of the diet for everyone who wants to lower their cholesterol levels. [13]

7. Other health benefits of pecans.

Here are additional 8 health benefits of pecans that may motivate you to add more of these in your diet.

Pecan may help regulate blood pressure
May help in weight loss
Pecan may help prevent gallstones
May help boost immunity
Pecan may help ease menstruation
May help improve digestion
Pecans improve skin health
May help prevent cancer

8. Pecans are easy to add in diet.

Pecans are packed with essential nutrients and can be an excellent addition to a well-rounded, healthy diet. Simply adding a handful of pecans onto your next yogurt parfait, salad, or oatmeal for extra crunch might help you avail all these amazing benefits of pecans.

Try incorporating pecans into stuffing recipes or baked goods. You can also add them raw on their own for a quick, convenient, and nutritious on-the-go snack or simply pulse them into smoothie for quick boost of nutrients.

Here's a simple recipe you can try right now

Maple-Pecan Smoothie

Nutrition Facts

Per Serving: 290 calories || protein 14g 26% DV || carbohydrates 42g 15% DV || fat 11g 14% DV || cholesterol 4.956mg 2% DV || sodium 65mg 3% DV ||

Ingredients:

1 container (5.3 oz.) plain nonfat Greek-style yogurt
1/2 cup fat-free milk
1 Tbsp. maple syrup
2 bananas, cut into chunks
1/4 cup chopped PLANTERS Pecans
1/8 tsp. ground cinnamon

Procedure:

Simply throw all fresh ingredients in a blender and pulse them until you have a desirable texture, pour in your favourite glass, top them with your favourite garnish, and you are ready to enjoy!

Cheers! 🥂

Potential downsides

Pecan nuts are generally considered safe for consumption, yet some people may suffer allergic reactions from it.

Hives, swelling of the throat, shortness of breath, dizziness and stomach ache are some common side effects of eating pecans who are allergic to nuts.

Allergic reactions to pecans or other tree nuts can range from mild to severe and may include life-threatening anaphylaxis, which is caused due to the release of a chemical called histamine in the body.

If you are diagnosied with nut allergy concern you doctor immediately.

The Bottom Line

Pecans are rich in several key nutrients, including fiber, copper, thiamine, and zinc, making them a healthy option to add in your diet.

Additionally they are also known for some amazing health benefits including improved blood sugar control, weight loss, heart health, and brain function.

Adding them in your diet will surely benefit you with all these amazing benefits of pecans.

8 Unknown Impressive Benefits of Strawberries

2020-11-13T05:31:00.000+00:00

Strawberry - also known as Fragaria ananassa is a heart-shaped berry that has been said to signify purity, passion, and healing. These brightly colored berries have an amazing sweetness that helps to enhance the flavor of numerous food preparations.

They’re an excellent source of vitamin C and manganese and also contain decent amounts of folate (vitamin B9) and potassium. Strawberries are also packed with anti-oxidants and plant compounds, which may not only help control blood sugar but also improve heart health. [1] [2]

Additionally Strawberries are also rich in phenolic flavonoids and ellagic acid. Both of which are known for their antioxidant, anticancer and anti-mutagenic properties. Strawberries are known to soothe melancholy, fever, inflammation, throat infection, kidney stones, & many other diseases.

Strawberry are Usually eaten raw and fresh, however these berries can also be used in a variety of jams, jellies, and desserts or can simply be blended with other ingredients to Smoothie.

This article tells you everything you need to know about strawberries.

Strawberry Nutrition Facts

Here's the nutritional value for 1 cup (100g) of strawberry halves. [3]

Calories: 32
0.3 gram of fat
7.7 gram of Carbohydrates
2 gram of Fiber
0.7 gram of protein
4.9 gram of Sugar
91% of Water

1. Strawberries are packed with nutrients.

These tiny size berries are exceptionally rich in vitamins an minerals that are known to improve overall health and maintain healthy balance. Some of these include:

Potassium: A mineral that is involved in many essential body functions, such as regulating blood pressure, improving heart health, and many more. [4] [5]

Magnesium: A trace element that can not be produced in our body and can be obtained through fruits, and vegetables, this amazing mineral is important for many processes in your body, from improving blood pressure to fight depression. [6]

Vitamin C: an antioxidant that is known for its immune boosting and skin health properties. This amazing anti-oxidants can be easily found in strawberries. [7] [8]

Additionally these are also packed with iron, copper, magnesium, phosphorus, and vitamins B6, Vitamin K, folate (vitamin B9) and vitamin E.

2. Strawberries are rich in anti-oxidants

Anti-oxidants are plant compound that help fight free radicals and keeps you healthy and active. Some of these include:

Ellagitannins. These are related to ellagic acid. Ellagitannins is converted into ellagic acid in your gut. [9]

Procyanidins. These are super effective on health and are mainly found in strawberry flesh and seeds. [10] [11] [12]

Pelargonidin. This essential plant compound is the main anthocyanin in strawberries, that is responsible for the bright red color. [13]

Ellagic acid. These particular plant compound is a polyphenol antioxidant that may have many health benefits. Additionally they are found in high amounts in strawberries. [14]

3. Strawberries may help improve heart health

Cardiovascular disease are world's leading cause of death, however the good news is, berries (including strawberries) might help improve your heart health while improving overall health. [15] [16] [17] [18]

In fact several studies have found that strawberries may boost heart health. In a study in middle-aged people with well-established risk factors for heart disease, it was found that berries may improve HDL (good) cholesterol, blood pressure, and blood platelets function. [19]

Additionally various other observational studies in thousands of people had shown a positive effect on lower risk of heart-related deaths. [20] [21] [22]

4. May help boost immunity

“Stronger the immune system - stronger the you". Your immune system played an important role in keeping our body healthy and fighting against any disease, infections and various other possibly harming and risky conditions that can influence our body.

Vitamin C is a is a huge booster for the immune system and its very helpful for curing for normal colds and cough. Strawberries are an excellent source of vitamin C. In fact “One serving contains 51.5 mg of vitamin C — about half of your daily requirement,”.

However, some researches also suggests that vitamin C may not prevent the common cold, but it may reduce its severity and duration. [23]

5. Strawberries may help prevent cancer

After heart diseases cancer is second leading cause for loss of life. The formation and progression of cancer is often linked to chronic inflammation and oxidative stress. [24] [25]

Several studies have found that strawberries may inhibit tumor formation in animals with mouth cancer and in human liver cancer cells. [26] [27]

Additionally strawberries are also packed with vitamin C and an extensive variety of different phytonutrients, flavonoids and polyphenols like especially ellagitannins and ellagic acid, which are linked to stop the growth of cancer cells. [28] [29]

6. Regulate blood sugar level and blood pressure

High blood sugar level is linked to number of health complications including risk of obesity, type 2 diabetes, and heart disease. However this bright red berry may help lower blood sugar level and blood pressure. [30] [31] [32]

Strawberries are high in fiber, which helps keep blood sugars stable. These red berries are also known to slow down glucose digestion while reducing spikes in both glucose and insulin following a meal rich in carbs, when compared to meal rich in carbs without strawberries. [33] [34] [35] [36]

Additionally strawberries containt a decent amount of potassium that is. Know to regulate blood pressure and may even help to lower high blood pressure by acting as a buffer against the negative effects of sodium.

7. Strawberries Are Easy To Add In Diet

These tiny berries are perfect when added to sweeten yogurt, salads, side dishes, salsas, and hot or cold cereals. Strawberries also make a great addition to desserts and baked goods, for its amazing sweet taste and plump texture.

Further these delicious berries can also be blended with other ingredients into smoothie. Here's an simply recipe you can try right now.

Strawberries And Yoghurt Smoothie.

Nutrition Facts

Per Serving: 160 calories || protein 5.6g 11% DV || carbohydrates 30.3g 10% DV || fat 1.1g 2% DV || cholesterol 4.9mg 2% DV || sodium 71.4mg 3% DV ||

Ingredients:

8 strawberries, hulled
½ cup skim milk
½ cup plain yogurt or greek yoghurt
3 tablespoons white sugar
2 teaspoons vanilla extract
6 cubes ice, crushed

Procedure:

Simply toss all fresh ingredients in a blender and pulse them until you have a desirable texture, pour in your favourite glass, top them with your favourite garnish, and you are ready to enjoy!

Cheers! 🥂

8. Additional health benefits of strawberry

Here are additional 8 health benefits of strawberries, that might motivate you to add them in your diet.

Strawberries Make Your Teeth Whiter
Strawberries Slow Aging
Strawberries Are Really Helpful with Acne Problems
They Can Make Freckles Fade
Strawberries may help fight asthma
May Help Your Body Produce Happy Hormones
Strawberries may help improve eye health
May help fight inflammation

The Bottom Line

Strawberries are amazingly delicious and healthy, more importantly they are low in calories making them a perfect option to add in daily diet. These tiny berries are home to various vitamins, minerals and plant compounds that are known to have powerful health benefits.

Strawberries may not only boost your heart healthy, help prevent cancer, regulate blood sugar level, boost brain healthy, but also will help improve skin health and promote weight loss.

These amazing benefits will surely motivate you to add them in your daily diet. Enjoy them in salad, salsa, cereals, or simply pulse them into smoothie, as these are excellent addition to a healthy diet

9 Health Benefits of Eating Cucumber

2020-11-01T06:05:00.000+00:00

Cucumbers are the third most cultivated vegetable in the world and also known to be one of the best foods for your body's overall health. Cucumbers belong to the Cucurbitaceae family, the same plant family as squash, pumpkin, and watermelon.

Cucumbers are generally made of water. In fact they are made up of 96 percent water, which makes them low in calories, but they come packed with many nutritional benefits.

Cucumbers are amazing source of vitamin K, vitamin C, vitamin A, folic acid, magnesium, potassium, calcium, iron and fiber. Additionally they are also rich in polyphenols called lignans, that are know to reduce the chances of cardiovascular disease and also a few sorts of cancer.

Cucumber is known to have excellent cleansing properties, and those properties actively eradicate accumulated toxins from the body system.

They can be enjoyed in salad or as crudité to dip into spreads, or simply pulse them in smoothie. Eating cucumbers with the peel provides the maximum amount of nutrients.

This article takes a closer look at some of the top health benefits of eating cucumber.

Cucumber Nutrition Facts

Here's the nutritional value for 1/2 cup (52g) of sliced cucumber with the peel.

Calories: 8
0.1 gram of fat
1mg of sodium
1.9 gram of carbohydrates
0.3 gram of fiber
0.9 gram of sugar
0.3 gram of protein

1. Rich In Nutrients

Cucumber is naturally low in calories and packed with essential vitamins and minerals. In fact just 11-ounce (300-gram) of unpeeled, raw cucumber contains the following. [1]

Vitamin C: 14% of the RDI
Vitamin K: 62% of the RDI
Magnesium: 10% of the RDI
Potassium: 13% of the RDI
Manganese: 12% of the RDI

Additionally cucumber also contain folate and beta carotene. Moreover they have a high water content. In fact, cucumbers are made up of about 96% [2]

2. Cucumbers Promote Hydration

No doubt water is an essential element in human body, it not only help regulate body temperature, but also plays an crucial role in performance to metabolism. [3] [4] [5]

Cucumbers are an excellent way to hydrate because they are naturally high in water, along with mineral salts and vitamins that replenish your entire body—including that hungry part in your tummy.

In one study, hydration status was assessed and diet records were collected for 442 children. It was found that increased fruit and vegetable intake was associated with improvements in hydration status. [6]

3. It May Lower Blood Sugar

High blood sugar is linked to numbers of disease including diabetis. However several plant and animal studies have found that cucumber may actually help control blood sugar level. [7] [8]

Cucumber contains certain hormone that are needed by the cells of the pancreas for producing insulin which has been found to be beneficial to diabetic patients. It also reduces cholesterol in your system.

In one test-tube study, it was found that cucumbers may be effective at reducing oxidative stress and preventing diabetes-related complications. [9]

4. Cucumber May Aid in Weight Loss

Cucumber are naturally low in calories. In fact 104-gram serving of cucumber contains just 16 calories, while an entire 11-ounce (300-gram) cucumber contains only 45 calories

Additionally cucumber is rich in water and fiber, that will help you keep full for longer period of time, resulting in weight loss. Studies have found that food rich in fiber can help maintains healthy weight. [10]

Additionally the high water content and dietary fiber in cucumbers are very effective in ridding the body of toxins from the digestive system, aiding digestion

5. Fight inflammation in the body and reduce the risk of cancer

Cucumbers are highly anti-inflammatory. Cucumber are packed with certain anti-oxidants like beta-carotene that acts as an antioxidant and helps fight free radicals. [11]

One test-tube study investigated the antioxidant properties of cucumbers and found that they contain flavonoids and tannins, which are two groups of compounds that are especially effective at blocking harmful free radicals. [12]

Cucumbers are also rich in Cucurbitacins ( a natural compound found in cucumbers and some other vegetables). Moreover they are also rich in polyphenols called lignans, which can potentially reduce the risk of certain cancers and cardiovascular diseases. [13]

6. Cucumbers Support Regular Bowel Movement

Cucumbers are rich in two of the most basic elements needed for healthy digestion: water and fiber, that help in staying hydrated and can improve stool consistency, prevent constipation and help maintain regularity. [14] [15]

A study in 80 participants supplement with pectin (type of soluble fiber). It found that pectin sped up the movement of the intestinal muscles, all while feeding the beneficial bacteria in the gut that improve digestive health. [16]

Adding cucumber in your diet will surely help you maintain healthy digestive health, while regulating healthy bowel movement.

7. Cucumber keep your gut happy.

Cucumber are naturally rich in fibre, which are great for supporting a healthy gut. Additionally when consumed them in pickle form, they're really superstars in this category.

Fermented pickle will help boost your gut health, simply by increasing the “good bacteria” in your gut is associated with a host of benefits like better immunity and functional bowels.

8. Other Health Benefits Of Cucumber

Here are additional 9 health benefits of cucumber.

Help Relieves Bad Breath
Reduces Cholesterol And Controls Blood Pressure
Promotes Joint Health, Relieves Gout And Arthritis Pain
Help Treat Kidney Stones
Cucumber Help in Detoxification
Cucumbers Can Treat Migraines
Cucumbers Nourishes Hair Growth
Help Improve Heart Health
Reduces Puffiness Under Eyes

9. Easy To Add In Diet

Cucumber are super healthy and can be added in your daily diet. From picked cucumber to crispy salad, they are perfect in every aspect. Cucumber can be enjoyed raw and even can be baked into chips or pressed between sandwich.

Additionally they can also be added in Smoothie, here's an simply recipe that will hydrate you immediately.

Creamy Cucumber with Pineapple Smoothie

Nutrition (1 of 1 servings)

Ingredients:

1/2 cup sliced cucumber (skin on // organic when possible)
1 heaping cup cubed pineapple (if frozen, omit ice)
1/2 large ripe, peeled, frozen banana
1/4 cup light coconut milk*
1/2 cup filtered water
1 medium lime, zested + juiced (~1 tsp zest // 2 Tbsp (30 ml) juice per 1 lime)
1 large handful greens (spinach or kale // organic when possible)
2-4 ice cubes

Procedure:

Simply toss all fresh ingredients in a blender and pulse them until you have a desirable texture, pour in your favourite glass, top them with your favourite garnish, and you are ready to enjoy!

Cheers! 🥂

The Bottom Line

Cucumber are fresh, refreshing, crispy and are packed with nutrients. Additionally they can be easily added in diet, making them perfect in all aspects.

Eating cucumber may not only lower your blood sugar, promote hydration, Improve bowel movement, promote skin health and help weight loss. So next time you go supermarket make sure you add cucumber in your grocery list.

8 Evidence-Based Benefits of Grapefruit

2020-10-30T07:03:00.000+00:00

Grapefruit is a tropical citrus fruit known for its sweet and somewhat sour taste. Grapefruit belonging to the genus Citrus and to the Rutaceae family.

Grapefruit can be found in varied colours ranging from yellow to pink and red. Their juice, peel as well as pulp are packed with healthy nutrients like Choline, Calcium, Iron, Magnesium, Zinc, Phosphorus, Sodium making them perfect to boost health.

Grapefruit occupies a high place among the citrus fruit due to its richness in Vitamin C. Beside Vitamin C, grapefruit are also rich in other nutrients, antioxidants and fiber, making it one of the healthiest citrus fruits you can eat.

Several reserches have shown, grapefruit are linked to some powerful health benefits, including weight loss, supporting your immune system, and a reduced risk of heart disease.

Grapefruit can be enjoyed raw and dusted with sugar or honey. They are also perfect when grilled, broiled, or served as a dessert in a variety of recipes. Grapefruit can also be enjoyed in salads, salsas, or sliced on top fish.

Here are 8 evidence-based health benefits of grapefruit.

Grapefruit Nutrition Facts

Here's the nutritional value for one half of a raw, medium, pink or red grapefruit (123g) measuring approximately 3 3/4" in diameter.

Calories: 52
0.2 gram of fat
0mg of sodium
13 gram of carbohydrates
2 gram of fiber
8.5 gram of sugar
0.9 gram of protein

1. Grapefruit Are Rich In Nutrients

Grapefruit are incredibly healthy food to include in your diet. Grapefruit has more water than almost any other fruit and is high in nutrients and low and calories. [1]

Here are some of the major nutrients found in half of a medium-sized grapefruit. [2]

Vitamin C: 64% of the RDI
Vitamin A: 28% of the RDI
Potassium: 5% of the RDI
Thiamine: 4% of the RDI
Folate: 4% of the RDI
Magnesium: 3% of the RDI

Additionally, grapefruit are also packed with some amazing antioxidant plant compounds, which are likely responsible for many of its health benefits like improving heart health and boosting immunity.

2. It’s High in Powerful Antioxidants

Anti-oxidants are plant compound that are known to act as shield against free radicals, that may cause harmful reactions in your body. [3]

The antioxidant in grapefruit are known to improve your health as grapefruit are rich in several Anti-oxidants that are known to reduced risk of several diseases. [4]

Here are some important Anti-oxidants in grapefruit.

Lycopene: it is known for its ability to slow down the growth of tumors and decrease the side effects of common cancer treatments, while preventing development of certain types of cancer, like breast cancer and prostate cancer. [5] [6]

Flavanones: these are known for its properties to reduce blood pressure and prevent high cholesterol levels, while reducing the risk of heart disease. [7] [8]

Additionally they are also rich in vitamin c and beta-carotene that are known to protect cells from damage that often leads to heart disease and cancer and reduce the risk of some eye-related disorders like macular degeneration. [9] [10]

3. Grapefruit May Help Weight Loss

Grapefruit is naturally rich in fiber that help in keeping full of longer period of time time while promoting the feeling of satiety. [11] [12] [13] [14]

According to a study in 91 obese people, it was found that participants who consumed half of a fresh grape before meals has reduction in weight when compared to the participants those who didn’t . [15]

Several other studies have found that participants who ate or drank grapefruit juice experienced a reduction in waist size, while melting some extra weight. [16] [17] [18]

4. Eating Grapefruit May Improve Heart Health

A deficiency in potassium can lead to number of disease including heart diseases, however the good new is grapefruit are naturally rich in potassium. In fact just half a grapefruit provides about 5% of your daily potassium needs. [19] [20] [21]

Studies have shown that adequate intake of potassium may not only reduce the risk of high blood pressure, but will also help lower the risk of death from heart disease. [22] [23]

Various other studies have shown that, participants who consumed grapefruit three times daily for six weeks had reduction in blood pressure while improving cholesterol level. [24]

5. Grapefruit May Reduce the Risk of Kidney Stones

Kidney stones can cause extreme discomfort. Calcium oxalate stones build up within the body and create solid masses. These are the most common type of kidney stones.

However studies have found that Citric acid, an organic acid found in grapefruit, may help prevent formation of kidney stone by binding with calcium in the kidneys and flushing it out of the body. [25]

Additionally citric acid is also known to improve the PH level in urine, producing an environment that is less favorable to the formation of kidney stones. [26]

6. It May Help Prevent Insulin Resistance and Diabetes

Consuming grapefruit regularly may be associated with better insulin sensitivity. Grapefruit is rich in vitamins and minerals that help to keep the blood sugar levels in control.

Studies have found that eating grapefruit may help control insulin levels and thus have the ability to reduce your likelihood of becoming insulin resistant. [27]

Various other studies have found that eating fruit as a whole is generally associated with better blood sugar control and a reduced risk of type 2 diabetes. [28] [29]

7. Other Amazing Health Benefits Of Grapefruit

Here are additional 8 health benefits of grapefruit.

Grapefruit can help lower "bad" cholesterol
Grapefruit can lower triglyceride levels
Grapefruit may help pump up your immune system
Grapefruit can lower blood pressure
Grapefruit may speed wound healing
Grapefruit may help fight constipation
Grapefruit aids with setoxification
Grapefruit aids in liver problems.

8. Grapefruit are easy to add in your diet

Grapefruit requires little-to-no preparation, so it’s fairly easy to add to your diet. Simply have diced grapefruit with squeezed lemon and cilantro over it.

Grapefruit can be used in desert, salad, salsas, or sliced on top of tuna, additionally they can also be used in marination and Smoothie. Here's an simply recipe you can try right now.

Fresh Grapefruit Juice Smoothie. (Yield:2 servings)

Nutrition Facts

Ingredients:

1 ⅓ cups fresh red grapefruit juice
8 large strawberries
2 medium bananas, sliced
1 (8 ounce) container strawberry-banana yogurt
2 tablespoons honey
1 cup crushed ice

Procedure:

Simply throw all fresh ingredients in a blender and pulse them until you have a desirable texture, pour in your favourite glass, top them with your favourite garnish, and you are ready to enjoy!

Cheers! 🥂

The Bottom Line

Grapefruit is packed with important vitamins, minerals and antioxidants making them one of the healthiest fruits on the planet.

Grape fruit may not only help weight loss but also improve heart health, reduce risk of kidney stone, boost immunity, promote healthy level of blood sugar and more.

Beside health benefits and nutrients grapefruit is also delicious and incredibly easy to add to your diet. Adding them in your diet will surely help you avail all these amazing health benefits.

9 Amazing Health Benefits of Kiwi

2020-10-29T06:18:00.000+00:00

Kiwis are small fruits that pack a lot of flavor and plenty of health benefits. Kiwi fruit is also known as Chinese Gooseberry. They belongs to the Actinidia genus, which includes about 60 species. Globally, the most consumed. [1]

Now kiwis also comes in 50 different varieties with flesh ranging from custard-like gold to bright pink, each with a varying flavor profile and use.

Kiwis are packed with essential proteins, fats, carbohydrates, minerals, vitamin c, vitamin k, vitamin e, and dietary fiber, all of which are basic nutrients that one requires to lead a healthy lifestyle.

Kiwi is not just packed with nutrients for show, they might help you in digestion, managing blood pressure, boosting the body immune system, aiding blood sugar control, creating acid balance in the body, and promoting healthy kidney function.

Additionally they are also great for relieving constipation, promoting restful sleep, improving skin health, help to prevent cancer and improve respiratory function.

They can be simply enjoyed on top of yoghurt, in a fruit cake, smoothie, juice or have them as it is.

Here are 9 amazing benefits of kiwi

Kiwi Nutrition Facts

The following nutrition information is provided by the USDA for one green kiwi (69g).

Calories: 42
0.4 gram of fat
2mg of sodium
10.1 gram of carbohydrates
2.1 gram of fiber
6.2 gram of sugar
0.8 gram of protein

1. Kiwis Can Improve Digestion and Prevent Constipation

Kiwis are not only rich in nutrients but they also contain dietary fiber, polyphenols and an enzyme called actinidin, that greatly enhance the digestion of most proteins. [2] [3]

A study published in the Asia Pacific Journal of Clinical Nutrition found that regular consumption of kiwi fruit resulted in bulkier and softer stools, as well as more frequent bowel movements in healthy elderly people. [4]

Several other studies have also found that kiwis are effective in improving Irritable Bowel Syndrome in those suffering with this digestion condition. [5] [6]

2. Kiwis can help treat asthma

Kiwis are also thought to improve respiratory disease like asthma, as they are rich in vitamin C and antioxidants that may help treat people with asthma.

According to a study in children, it was found that childrens who took in kiwis experienced less wheezing and more comfortable breathing. Kiwis may help help improve lung health and breathing. [7]

A study from 2000 found that there was a beneficial effect on the lung function among those who consumed fresh fruit regularly, including kiwis. [8]

Another study have found a link between eating four fresh golden kiwis per day and reduced respiratory tract infection symptoms. [9]

3. Kiwis can help manage blood pressure

Kiwis are packed with potassium. A mineral that can help in lowering levels of blood pressure. Studies have found that potassium is linked to improve heart functioning, reduce blood pressure and help prevent cardiovascular disease. [10]

A study on a group of people found that, participants who ate 3 kiwis a day for 8 weeks had a reduction in their diastolic and systolic blood pressure.

Another study have found that the bioactive substances in three kiwis a day can lower blood pressure more than one apple a day. [11]

Additionally potassium helps keep our electrolytes in balance by counteracting the effects of sodium.

4. Kiwis may help boost immune system

Kiwis are naturally packed with vitamin-C, In fact, just 1 cup of kiwi provides about 273 percent of your daily recommended value. [12]

According to literature in Advances in Food and Nutrition Research, kiwis help in regulation of the innate and adaptive immune system. That may helps in fighting seasonal infections due to its antimicrobial and antifungal action. [13]

Additionally kiwis are also rich in anti-oxidants, that protects the body from endogenous oxidative damage and supports immune function, and may also reduces the occurrence and severity of cold or flu-like illness in adults and children.

5. Kiwis may help reducing blood clotting

Kiwis may not only help regulate blood pressure but may also reduces blood clotting.

Usually aspirin is recommended by doctors to prevent those from cardiovascular events. However, Aspirin can cause inflammation and ulcers in the GI tract.

However studies have found that eating two to three kiwis a day can significantly lower the risk of blood clotting. While reducing the amount of fat in the blood. [14]

6. Kiwis may help improve eye health

Kiwis are loaded with essential vitamins and minerals that are known to improve eye health and protect against eye disease such as macular degeneration. [15]

Reserches suggest that regular consumption of kiwis may help protect our eyes from developing AMD (Age-related macular degenerations ).

In fact, studies have found that zeaxanthin and lutein (pigment in kiwis) may help reduced macular degeneration by 36 percent. [16]

7. Kiwis Can Aid Weight Loss

Kiwis are packed with fiber that are know to keep full for longer period of time, while helping you melt some extra weight.

In fact studies that found that, fiber can help reduce hunger and the high water weight in kiwi fruits, which have also been shown in research to be a key quality in foods that help fight hunger . [17] [18]

Additionally a 100 gram serving of kiwis containing only 61 calories, that makes them perfect food for weight loss.

8. Other health benefits of kiwi fruit.

Here are additional 10 benefits of eating kiwi

Kiwi help promote healthy sleep
Improves Iron Absorption
Beneficial in Pregnancy
Kiwi help improve skin health
May help fight cancer
Kiwi may improve heart health
Help manage diabetes
Kiwi promote gut health
Treats Cystic Fibrosis
Kiwis may help treat wounds

9. Easy to add in diet

Kiwis are delicious and are best eaten raw by hand or sliced into a fruit salad. Their vibrant color brightens plates for an attractive garnish or topping.

Kiwis can also be blended into smoothies, cooked into sauces, or top them on mousses. Additionally they can also be used in marinades.

Here's a simple recipe you can try right now.

Kiwi Strawberry Smoothie

Nutrition Facts

Ingredients:

1 banana
6 strawberries
1 kiwi
½ cup vanilla frozen yogurt
¾ cup pineapple and orange juice blend

Procedure:

Simply throw all fresh ingredients in a blender and pulse them until you have a desirable texture, pour in your favourite glass, top them with your favourite garnish, and you are ready to enjoy!

Cheers! 🥂

The Bottom Line

Kiwis are not only delicious but nutritious to, they are packed with healthy vitamins and minerals, such as vitamin A, C, K, potassium, calcium, magnesium, and iron.

Additionally they are also loaded with omega 3 fatty acids. Kiwis are also known to improve immune system, regulate blood pressure, promote eye health and many more.

Simply adding 1 or 2 kiwis in your diet will surely help you avail all these amazing benefits of kiwis. Add them through a daily smoothie or small snack and watch how it affects you in a positive way.

8 Impressive Health Benefits of Pineapple

2020-10-27T05:26:00.000+00:00

Pineapple also known as Ananas comosus is incredibly delicious and healthy tropical fruit. Pineapple is one of the healthiest fruits in this world and it is cultivated throughout the world.

Pineapple belongs to the Bromeliaceae family and is a composite fruit made of coalesced berries that grow at the crown of a fruiting tree. [1]

Pineapple is low in fat and sodium with an abundance of health-promoting vitamins and minerals, such as vitamin C, manganese, copper, and folate. Additionally they are also rich in a potent enzyme called bromelain, thought to be responsible for many of their health benefits.

There are numerous benefits of pineapple, some of them include improving body immune system, great source of healthy carbs, lowering risk of cancer, improving gut health and helping heal wounds.

Pineapples are really versatile, you can enjoy them in every possible way starting from cupcakes, cookies, bars, ice creams, yogurt, and various other desserts, to savoury dishes like shish kebab or pineapple grilled chicken sandwich.

Here are 8 impressive health benefits of pineapple.

Pineapple Nutrition Facts

Here's the nutritional value for 1 cup (165g) of fresh pineapple chunks.

Calories: 82.5
0.2 gram of Fat
1.7mg of Sodium
22 gram of Carbohydrates
2.3 gram of Fiber
16.3 gram of Sugars
0.9 gram of Protein
79mg of Vitamin C

1. Pineapple are packed with nutrients

Despite low in calories, pineapples are packed with impressive nutrients. These nutrients are linked to some impressive health benefits like fighting cancer and improving skin health

Just single cup (5.8 ounces or 165 grams) of pineapple chunks containts following nutrients. [2]

Manganese: 76% of the RDI
Vitamin B6: 9% of the RDI
Copper: 9% of the RDI
Thiamin: 9% of the RDI
Folate: 7% of the RDI
Potassium: 5% of the RDI
Magnesium: 5% of the RDI
Niacin: 4% of the RDI
Pantothenic acid: 4% of the RDI
Riboflavin: 3% of the RDI
Iron: 3% of the RDI

Additionally they also contain trace amounts of vitamins A and K, phosphorus, zinc and calcium.

2. Pineapple are rich source of plant compound

Pineapple are packed with healthy anti-oxidants that are known to fight free radicals in your body.

These free radicals interact with the body’s cells and cause damage that is linked to chronic inflammation, a weakened immune system and many harmful diseases. [3] [4]

Pineapples are naturally rich in flavonoids and phenolic acids. [5]

Additionally Anti-oxidants may also help fight chronic inflammation, premature ageing, and diseases like heart disease, cancer and diabetes.

3. Pineapple may help reduce the risk of cancer

Pineapple reduces oxidative stress and fights inflammation due to its antioxidant and anti-inflammatory properties. It's also rich in manganese and flavonoids which prevents cancer cell proliferation.

Several test tube studies have show that bromelain (compound found in pineapple) suppresses cancer in the skin, bile duct, gastric system and colon, among other areas. [6] [7] [8] [9]

Additionally pineapples are also rich in other antioxidants such as vitamin a, bromelain, beta carotene, manganese and other flavonoid compounds, that may improve your overall health.

4. Pineapple may ease symptoms of arthritis

Pineapples are packed with bromelain, that are known to have anti-inflammatory properties, it’s commonly thought that they may provide pain relief for those with inflammatory arthritis. [10]

A study published in the journal Clinical Rheumatology found that an enzyme combination of bromelain, trypsin and rutin resulted in significant reduction and pain relief as effectively as common arthritis medicines. [11]

Another research from early 1960s shows that bromelain was used to relieve symptoms of rheumatoid arthritis, a type of arthritis that involves inflammation of the joints. [12]

However more research is needed before recommending bromelain to relieve arthritis symptoms.

5. Pineapple may boost immunity and suppress inflammation

Pineapple are naturally rich in vitamin c and many other Anti-oxidants that are known to improve your immune system. Additionally they also contain enzyme bromelain that may collectively boost immunity and suppress inflammation. [13]

Research has suggested this phytonutrient can reduce markers of inflammation in the body, contributing to your immune defence. [14]

Several other studies have shown that bromelain can reduce markers of inflammation. [15] [16] [17]

6. Pineapple protect eye health

Pineapple are packed with anti-oxidants like carotenoids including beta carotene, lutein and zeaxanthin that are known to safeguard eye health.

In fact some research suggest that carotenoid may help to improve or even prevent age related macular degeneration, which is the leading cause of blindness in older people. [18]

Other studies suggested that consumption of pineapples for 3 months may reduce vitreous floaters which cause visual disturbances. [19]

7. Other health benefits of pineapple

Here are additional 8 health benefits of pineapple

Pineapple Make your Gums Healthy
Pineapple Maintain a Healthy Heart
Pineapple Helps in Strengthening Bones
Pineapple Help Reduces Hypertension
Pineapple Help Prevent Cold
Pineapple can be Beneficial to Prevent Asthma
Pineapple Helps in Healing
Pineapple Assist in Digestion

8. Pineapples are easy to add in diet

Pineapples are convenient and are easy to incorporate into your diet. You can enjoy them on their own or in salads or on homemade pizzas. You can also use it in desserts by preparing pineapple kesari and pineapple halwa

Moreover they are also delicious when blend into smoothie. Here's an simply recipe you can try right now.

Pineapple And Banana Smoothie. (Serving: 2cups)

Nutrition Facts

Ingredients

1 cup ice cubes
2 cups frozen pineapple chunks
½ cup banana slices, about 1 medium banana
½ cup plain greek yogurt
¾ cup pineapple juice
¼ cup coconut milk

Procedure:

Simply toss all the fresh ingredients in a blender and pulse them until you have a desirable texture, pour in your favourite bowl, top them with your favourite garnish, and you are ready to enjoy!

Cheers! 🥂

The Bottom Line

Pineapple are not only tasty but are also low in fat and sodium, while rich in healthy nutrients like manganese, copper, folate and more.

These amazing nutrients are linked to impressive health benefits, from boosting your immune system and improving digestion to fighting various chronic disease like cancer and heart disease.

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Carrots 101: Nutrition Facts and Health Benefits

2020-10-26T05:32:00.000+00:00

Carrot also known as Daucus carota is a root vegetable that is often claimed to be a perfect food to improve your health.

Carrot are packed with some essential nutrients like vitamins A, C, K and B8, along with folate, pantothenic acid, potassium, copper, manganese and iron. Carrots are a particularly good source of beta carotene, fiber, vitamin K1, potassium, and antioxidants. [1]

Carrot are known to improve vision, promote skin health, and reduce the risk of some forms of cancer. Moreover carrots are also weight-loss-friendly food and have been linked to lower cholesterol levels.

Mostly they have a signature color- orange, but some countries produce carrots in various other shades- yellow, red, white and purple too. The purple carrots are abundant in anthocyanin, and the red ones have large amounts of lycopene.

These brightly colored veggies are versatile, tasty and ofcourse healthy. You can have them raw with dips, shredded into a salad, and boiled or steamed. They may also be grated and baked into a carrot cake.

This article tells you everything you need to know about carrots.

Carrot Nutrition Facts

Here's the nutritional value for 1 medium raw carrot (61g).

Calories: 25
0 gram of fat
42mg of sodium
6 gram of carbohydrates
1.7 gram of fiber
2.9 gram of sugar
0.6 gram of protein

Carrots are packed with vitamins and minerals

Carrot are packed with several essential vitamins and minerals, especially biotin, potassium, and vitamins A (from beta carotene), K1 (phylloquinone), and B6.

Additionally they are rich in:

Vitamin A: Carrots are packed with beta carotene, which are converted into vitamin A in your body. This nutrient is known to improve eye health and is essential for growth, development, and proper immune function. [2]
Vitamin K1: vitamin K1 is important for blood coagulation and can promote bone health. Moreover these are also known as phylloquinone, [3] [4]
Biotin: A B vitamin formerly known as vitamin H, biotin plays an important role in fat and protein metabolism. [5]
Potassium: An essential mineral, potassium is important for blood pressure control, while improving heart health.

Carrots are rich in antioxidants

Anti-oxidants play an important role in keeping you healthy and active. Carrots are packed with certain plant compounds like Carotenoids and Lutein.

Anti-oxidants that can be found in carrots

Lutein: It is predominantly found in yellow and orange carrots and is important for eye health, these can also be found in many other colour full vegetable like beetroot and spinach. [6]
Polyacetylenes: This active plant compound is proven to protect against leukemia and other cancers. [7] [8]
Beta carotene: Orange carrots are very high in beta carotene. The absorption is better (up to 6.5-fold) if the carrots are cooked. [9] [10] [11]
Lycopene: These are easily found in many red fruits and vegetables, including red and purple carrots, lycopene may decrease your risk of cancer and heart disease. [12]

Health benefits of carrots

Carrots may improve eye health

Vitamin A play an important role in improving your eyesight, on other hand low vitamin A might lead to night blindness, you can easily tackle them by eating carrot. [13]

carrots are packed with beta-carotene, which is converted into vitamin A in the liver. Vitamin A is transformed in the retina, to rhodopsin, a purple pigment necessary for night vision.

Additionally studies have also found that carotenoids may also cut your risk of age-related macular degeneration. [14] [15] [16]

Carrots May reduce risk of cancer

Several studies have found that carotenoids rich diet may lower the chances of certain cancer like prostate, colon, and stomach cancers. [17] [18] [19]

In addition to Vitamin A and K, carrots also contain Luteolin, a flavonoid phytochemical that provides antioxidant, anti-inflammatory and anti-cancer effects.

Additionally carrots have a natural fungal terminator called falcarinol that helps its root from fungal diseases.

Carrots may lower blood cholesterol

High cholesterol is linked to number of disease including cardiovascular diseases. But the good new is carrots may lower cholesterol levels and increase the antioxidant status of your body. [20] [21]

Additionally raw carrots are also rich in a fiber called pectin that may help lower cholesterol. This effect may also help improve your heart health. [22] [23]

Other health benefits of carrots

Here are additional 10 benefits of eating carrots.

Carrots May Promote Skin Health
Carrots May Enhance Hair Growth
Carrots May Aid Weight Loss
Carrots May Regulate Blood Pressure
Carrots May Aid Diabetes Treatment
Carrots Help Boost Immunity
Carrots Can Strengthen Bones
Carrots Are Good For The Teeth And Gums
Carrots May Promote Liver Health And Eliminate Toxins
Carrots May Cleanse the Body

How To Add Carrots In Diet

Carrots are really versatile, they can be incorporated into any meal of the day! Carrot can be cooked in soups and stews. You can add shredded carrots to salads, or dip baby carrots in hummus. Moreover roasting carrots helps to bring out their natural sweetness.

Moreover you can also pulse them into juice and mix them with other ingredients to make smoothie. Here's an simply recipe you can try right now.

Carrot Smoothie With Orange Juice. (Serving Size: 5 Ounces)

Nutrition Facts

Ingredients

1 cup sliced carrots
½ teaspoon finely shredded orange peel
1 cup orange juice
1 ½ cups ice cubes
3 (1 inch) pieces Orange peel curls

Procedure:

Start by cooking carrots in small amount of boiling water for about 15 minutes or until very tender. When they are done drain them well, and let them cool.

Once you are done toss all the fresh ingredients in a blender and pulse them until you have a desirable texture, pour in your favourite bowl, top them with your favourite garnish, and you are ready to enjoy!

Cheers! 🥂

Potential Downside Of Eating Carrots

Carrots are generally considered safe to eat but may have adverse effects in some people. As it may interact with some medications such as acitretin (Soriatane) and isotretinoin (Accutane) for the treatment of psoriasis and acne. [25] [26]

Some people are allergic to carrots. According to one study, carrots can cause pollen-related allergic reactions in up to 25% of food-allergic individuals. [27]

This may trigger swelling and breathing-related issues. Sometimes, it leads to anaphylaxis, a severe allergic shock. [28]

The Bottom Line

Carrots are the perfect option to snack on, they are crunchy, full of nutrients, low in calories, and sweet, which makes them perfect to satisfy your hunger pangs.

Carrot are not only perfect for Improving your vision and promoting immunity. More importantly, they can also help in the treatment of chronic ailments. The only way to get all these is simply by adding carrots in your diet.

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Cashew Nuts 101: Nutrition Facts, Benefits, and Downsides

2020-10-25T08:16:00.000+00:00

Cashews also known as Anacardium occidentale, are a mild and buttery species of nut native to Central America and the Northern areas of South America, particularly Brazil. It belongs to the Genus: Anacardium, family: Anacardiaceae.

Cashews are no less then nutrient powerhouse, as they are packed with some amazing minerals like copper, calcium, magnesium, iron, phosphorus, potassium, and zinc. Sodium is also present in very small quantities.

Like most nuts, cashews may also help improve your overall health. They are known to reduce your risk of cancer, heart disease, obesity, and diabetes.

Researches also suggests that cashews may also benefit your skin and hair, and even your nerves, as they are rich in certain powerful micronutrient. Cashews can be used in fruit salads, vegetable salads, smoothies, cakes, ice creams and gravy curries.

This article reviews the nutrition, benefits, and downsides of cashews to determine whether they’re good for you.

Cashew Nutrition Facts

Here's the nutritional value for 1 ounce (28g) of raw, unsalted cashews.

Calories: 157
12 gram of fat
3.4mg of sodium
8.6 gram of carbohydrates
0.9 gram of fiber
1.7 gram of sugar
5.2 gram of protein

Rich In Nutrients

Cashews may be small in size but are no less then powerhouse of nutrients. In fact just one ounce (28 grams) of unroasted, unsalted cashews provides you with around. [1]

Copper: 67% of the Daily Value (DV)
Magnesium: 20% of the DV
Manganese: 20% of the DV
Zinc: 15% of the DV
Phosphorus: 13% of the DV
Iron: 11% of the DV
Selenium: 10% of the DV
Thiamine: 10% of the DV
Vitamin K: 8% of the DV
Vitamin B6: 7% of the DV

Additionally, cashews also contain significant amount of copper, which is essential for healthy brain development, and strong immune system and gut health. Moreover they are also rich in magnesium and manganese, nutrients important for bone health. [2] [3] [4]

Cashews Are Packed With Anti-oxidants

Anti-oxidants are plant compound that are essential for keeping you healthy and nuts and seeds are powerhouse, and cashews are no exception. [5]

Cashews are packed with polyphenols and carotenoids (anti-oxidants) that may help reduce inflammation and offer protection from disease. Studies have also found that antioxidants in other tree nuts like walnuts, and almonds may help lower the level of oxidative cell damage. [6] [7] [8] [9]

These healthy anti-oxidants are known to neutralize free radicals (damage-causing molecules). Which help reduce inflammation and increases your body’s ability to stay healthy and free from disease. [10]

Cashews may improve heart health

Improving heart health can be challenging, but not for cashews as they are known to lower risk of cardiovascular disease, such as stroke and heart disease. [11] [12] [13]

Cashew are packed with “heart-friendly” monounsaturated-fatty acids like oleic, and palmitoleic acids. These essential fatty acids are known to lower harmful LDL-cholesterol while increasing good HDL cholesterol in the blood.

In fact several studies have found that consuming cashews may increase HDL cholesterol levels and lower blood pressure, as well as lowering total and LDL cholesterol levels. [14] [15]

Cashews may help you lose weight

Did you know you can lose weight, simply by adding cashews in your diet. In fact researches state that diet rich in nuts may help lower body weight, then nut-free diets. [16] [17]

Although cashews contain about 46-percent fat, they also contain other important minerals that help reverse weight gain. Moreover a handful of Cashews has only 6 grams of carbs. Also you are eating a NUT which is really healthy.

Additionally nuts are also packed with protein and fiber, that are known to reduce hunger pangs and promote feelings of satiety, both of which can further promote weight loss. [18] [19] [20]

Cashews are healthy for diabetics

Nuts like Cashews, Peanuts, Almonds and Walnuts are rich in Protein, fiber and healthy monounsaturated fats which won’t spike your blood sugar levels, and are also known to protect against type 2 diabetes. [21] [22]

Cashews have a low amount of sugar and no cholesterol, which make them safe for diabetic patients.

Additionally cashew Nuts are also rich in Magnesium which improves insulin response by lowering insulin resistance. Having very low magnesium will result in the pancreas not secrete enough insulin to control our blood sugar. [23]

Other health benefits of cashew nuts.

Here are additional 10 health benefits of eating cashew nuts.

Cashew may keep our nervous system snd muscles healthy
Cashews help maintains cellular health
Cashews keep our bones stronger
Cashews may reduces the risk of anemia
Cashew may reduces the risk of gallstones formation
Cashews may boost our immune system
Cashews may keep our eyes healthy
Cashews may reduces the risk of macular degeneration
Cashew may provides relief from depression
Cashews may lower your blood pressure

How To Add Them In Diet

Cashews can be eaten raw or roasted, and make for an easy portable snack. Cashews can also be easily processed into a vegetable milk alternative. to other non-dairy products, cashew milk is creamier, sweeter and more versatile.

Cashew milk is also packed with several important minerals like magnesium, copper, calcium, potassium, and zinc. Cashews are easy to add in number of dishes ranging from gravy curries, salads, smoothies, cakes, stews and ofcourse ice creams.

Here's an simply recipe you can try right now.

Chocolate Cashew Smoothie

Nutrition

Ingredients

1/2 cup raw cashews
1/4 cup rolled oats
3 pitted dates
1 tbsp chia seeds
1 tbsp cocoa powder
1 tbsp maple syrup
1 1/4 cup milk any kind

Procedure:

Throw all the fresh ingredients in a blender and pulse them until you have a desirable texture, pour in your favourite bowl, top them with your favourite garnish, and you are ready to enjoy!

Cheers! 🥂

Potential downsides

Cashews are generally a safe addition to most people’s diets, however if you are on diet you may want to avoid cashew nuts, as an average 40g portion of cashew nuts, a small handful, contains 221 calories. [24]

Moreover if you have a tree nut allergy, you should avoid cashews. Tree nuts include walnuts, macadamia, brazil, and cashew nuts. If you suspect an allergy to cashews or other tree nuts, its advisable to consult your health care expert to get personalized advice.

Moreover excessive cashew consumption may lead to following:

Kidney stones
Cashew allergy
Anaphylaxis
Contact dermatitis
Gastrointestinal discomfort
Breathing difficulties

The Bottom Line

Cashew nuts are a reasonably nutritious nut that provides a good source of healthy fat and are chocked with essential vitamins and minerals. These healthy nuts are known to improve your overall health, just like magic.

Cashews may promote weight loss, blood sugar control, boost immunity, fight cardiovascular disease and many more. you can have them roasted or raw they are perfect to add in your diet.

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7 Proven Health Benefits of Cinnamon

2020-10-24T07:19:00.000+01:00

Cinnamon also known as dalchini is a highly delicious spice, that has been used for more than 2000 years, for it amazing health benefits and of course it's flavours. Even modern science has now confirmed what people have known for ages.

Cinnamon comes From the inner bark of the Cinnamomum tree and is made by cutting the stem and then extracting the woody part. Once the bark dries up, it forms strips that curl into rolls that we know as cinnamon sticks.

These amazing flavouring sticks are proven to have some amazing properties like antioxidant, anti-inflammatory, antidiabetic, and antimicrobial properties, and that they might offer protection from cancer and cardiovascular disease, among other conditions. [1]

The distinct smell and flavor of cinnamon are due to the oily part, which is very high in the compound cinnamaldehyde. You can have this delicious spice in almost every thing from a simple bowl of oats to your favourite cup of coffee.

If you needed any more reason to sprinkle cinnamon onto your oats or over your latte. Read on to know them all.

Here are 7 health benefits of cinnamon that are supported by scientific research.

Type Of Cinnamon

There are two main types of cinnamon: [2]

Ceylon cinnamon: Also known as “true” cinnamon. It is known to have lighter, brighter citrus taste. This variety is more expensive and less toxic to the liver because it’s much lower in coumarin (a natural constituent that promotes blood thinning).
Cassia cinnamon: The more common variety today and what people generally refer to as “cinnamon", It offers a stronger and hotter taste than Ceylon cinnamon. These are easily available and are commonly used by almost everyone.

1. Cinnamon Is Packed With Antioxidants

Anti-oxidants are plant compounds that helps fight oxidative damage caused by free radicals. The good news is cinnamon is packed with some amazing anti-oxidants, such as polyphenols. [3] [4] [5]

According to a study, which compared the antioxidant activity of 26 spices, discovered that cinnamon came in at number one. [6]

These antioxidants are known to prevent certain chronic diseases like cancer and cardiovascular disease. Additionally cinnamon can be used as a natural food preservative. [7]

2. Cinnamon May Protect Against Cancer

Cancer is second leading cause of death, it is characterized by uncontrolled cell growth. Here's a good new cinnamon may help prevent cancer. Several test-tube and animal studies, which suggest that cinnamon extracts may protect against cancer. [8] [9] [10] [11] [12]

According to a study from The University of Arizona, cinnamaldehyde, the compound in cinnamon, that makes it smell so good could prevent some cancers. [13]

Another 2015 study in mice found that cinnamaldehyde helped the animals' cells protect themselves against exposure to a carcinogen through detoxification and repair. [14]

These results were obtained from test-tube studies. Studies on live human subjects to confirm these results are still underway.

3. Cinnamon May Cut the Risk of Heart Disease

Medics all over the world are in the frontline in the fight against cardiovascular disease. Researches have found that cinnamon may help reduces LDL or bad cholesterol and then stabilizes your HDL or good cholesterol, thereby increasing the health of your heart. [15]

In 3 clinical trials on over 200 people with type 2 diabetes or metabolic syndrome, found that cinnamon supplementation lowered blood pressure and improved blood lipid profile (by reducing triglycerides, total cholesterol and LDL cholesterol, while increasing HDL cholesterol). [16] [17]

In a 2014 study, rats that received long-term treatment involving cinnamon and aerobic training had better heart function than those that did not. [18]

4. Cinnamon Lowers Blood Sugar Levels and Has a Powerful Anti-Diabetic Effect

High blood sugar level can lead to diabetes, however several studies have found that cinnamon may help reduces insulin resistance and controlling type-2 diabetes. It may function like insulin (insulin mimic), thus helping lower blood sugar levels. [19] [20] [21] [22]

Several human studies have confirmed the anti-diabetic effects of cinnamon, showing that it can lower fasting blood sugar levels by 10–29%. [23] [24] [25]

However, according to the National Center for Complementary and Integrative Health (NCCIH), a 2012 review, cinnamon have no effect on lowering levels of glucose or glycosylated hemoglobin A1c - which are long-term measures of blood glucose control — in people with type 1 or type 2 diabetes. [26]

5. Cinnamon Improve Oral Health

Did you ever notice that a lot of toothpastes have a cinnamon taste? The reason is simple cinnamon may help improve your oral health.

According to a clinical trial on 105 healthy people, found that mouthwash with cinnamon was almost as effective as a conventional antimicrobial (chlorhexidine gluconate) at reducing plaque and preserving gum health. [27]

Several other studies have found that cinnamon may help prevent tooth decay and plaque by reducing the oral bacteria that cause both. [28]

6. Cinnamon Help Weight Lose

Several studies have found that cinnamon may help reduce weight. Cinnamon has blood-thinning properties that are useful in reducing the risk of blood clots and keeping circulation healthy, this lead to a higher metabolic rate then the excess weight is kept off.

In a study on women with polycystic ovarian syndrome lost weight after taking cinnamon capsules for 8 weeks in a trial on 84 women. [29]

Several animal studies have found that, cinnamon blocked the absorption of carbohydrates in animals. [30] [31]

7. Other Health Benefits Of Cinnamon.

Here are additional 7 benefits of cinnamon.

Cinnamon Promotes Blood Circulation
Cinnamon Helps Relieves Congestion
Cinnamon Prevent/Treat fungal Infections
Cinnamon May Help Reduce Inflammation
Cinnamon Help Fight HIV Virus
Cinnamon Improves Memory
Cinnamon Help Treat Cold

How To Add Cinnamon In Your Diet

Now that you know these amazing benefits of cinnamon, here are some easy (and delicious!) ways you can sprinkle more cinnamon in your life for increased health and wellness:

Cinnamon can be used in milk, coffee, tea, oatmeal, toast, or yoghurt. You can also add a bit of cinnamon to butter or cheese you use in cooking for a unique and interesting taste experience. Further these can also be used in smoothies .

Here's a simple recipe you can try right now.

Creamy banana with cinnamon punch

Nutrition

Ingredients:

1 frozen banana broken into about 4 pieces
3 medjool dates pitted
1/4 cup old fashioned oats
1/2 tsp ground cinnamon
1 tsp chia seeds (optional)
1 tsp pure vanilla essence
1 cup milk of choice (plant based or dairy)
1/2 cup Greek yogurt or non-dairy yogurt of choice

Procedure:

Throw all the fresh ingredients in a blender and pulse them until you have a desirable texture, pour in your favourite bowl, top them with your favourite garnish, and you are ready to enjoy!

Cheers! 🥂

The Bottom Line

No doubt that cinnamon is one of the most delicious and healthiest spices on the planet. It can not only help lower blood sugar levels and reduce the risk of heart disease but also provide with these amazing benefits.

Adding these sweet and spicy sticks in your diet may surely help avail all these amazing benefits of cinnamon. If you are new to our blog and prefer our statistics please subscribe us and follow us and you will be notified everytime when we post something new.

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Is Ginger Really Healthy For Health

2020-10-23T06:39:00.013+01:00

Ginger is a flowering plant that has been used to treat ailments for thousands of years. This flavorful herb is known to originate from Southeast Asia, and is among one of the healthiest (and most delicious) spices on the planet. Ginger is also known as adrakh.

It belongs to the Zingiberaceae family, and it’s closely related to turmeric, cardamom, and galangal. Not only ginger add flavour in food, but it's also great for your health.

Ginger is naturally packed with some amazing nutrients like, iron, magnesium, calcium, vitamin C, flavonoids, phenolic compounds (gingerdiol, gingerol, gingerdione and shogaols), Sesquiterpenes and paradols.

Ginger has long been used as an herbal medicine to treat various symptoms including vomiting, pain and cold symptoms. Additionally they have also shown to have anti-inflammatory, anti-hyperglycaemic, antioxidant anti-diabetic, anti-clotting and analgesic properties. [1]

Ginger can be used fresh, dried, powdered, or as an oil or juice. It’s a very common ingredient in recipes. It’s sometimes added to processed foods and even in cosmetics.

Here are 6 health benefits of ginger that are supported by scientific research.

1. Can treat many forms of nausea, especially morning sickness

Ginger is an excellent natural remedy for travel sickness, morning sickness or nausea. Studies have shown that ginger can be highly effective against nausea. [2]

Ginger is rich in pharmacologically active ingredients like gingerol and shogaols. They help ginger produce antiemetic qualities to dispel vomiting, nausea, and even motion sickness by working within the gastrointestinal tract to increase gastric emptying.

Several other studies have shown that ginger may help relieve nausea and vomiting for people undergoing certain types of surgery. Ginger may also help chemotherapy-related nausea, however larger human studies are needed. [3] [4] [5] [6]

However it’s recommended that pregnant women who are close to labor or who’ve had miscarriages should avoid ginger. [7]

2. Ginger may help prevent cancer

Ginger is packed with antioxidants that help protect the body from cancer.

Ginger gets this anti-cancer properties from gingerol (phytochemical compound), which is found in large amounts in raw ginger. A form known as [6]-gingerol is viewed as especially powerful. [8] [9]

A study published in the journal PLOS ONE found that 6-Shogaol (one of the active components in ginger) might actually be more effective than one specific chemotherapy drug at combating breast cancer stem cells. [10]

There’s some evidence, that suggest ginger may be effective against other gastrointestinal cancers such as pancreatic cancer and liver cancer. Further it may also have positive effect against breast cancer and ovarian cancer as well. [11] [12] [13] [14]

3. May help lower cholesterol levels

Ginger help activates certain enzymes in your body that are responsible for controlling and monitoring cholesterol levels.

A 2018 study of 60 people with hyperlipidemia, where 30 people who received 5 grams of ginger-pasted powder each day saw their LDL (bad) cholesterol levels drop by 17.4% over a 3-month period. [15]

In an older study from 2008, found that people who received 3 grams of ginger powder (in capsule form) each day also saw significant reductions in most cholesterol markers. Their LDL (bad) cholesterol levels dropped by 10% over 45 days. [16]

4. Ginger may help lower blood sugars and improve heart disease risk factors

Consuming ginger has been connected to healthier blood sugar levels and better cholesterol.

According to a 2015 study of 41 participants with type 2 diabetes, found that participants who took 2 grams of ginger powder per day had lowered fasting blood sugar by 12% . [17]

Another study published in the Planta Medica journal, showed that ginger extracts can increase uptake of glucose into muscle cells without using insulin, therefore it may assist in the management of high blood sugar levels. [18]

Several other studies have also established ginger to have a preventive effect against diabetes complications. Ginger can protect a diabetic's liver, kidneys, and central nervous system, and reduce the risk of cataracts – a common side-effect of the disease. [19]

5. Ginger may help with weight loss

Ginger may help weight loss, in fact a 2019 literature review concluded that ginger supplementation significantly reduced body weight, the waist-hip ratio, and the hip ratio in people with overweight or obesity. [20]

Several animal studies found that, rats and mice who consumed ginger water or ginger extract consistently saw decreases in their body weight, even in instances where they’d also been fed high-fat diets. [21] [22]

Additionally ginger’s ability to influence weight loss may be related to certain mechanisms, such as its potential to help increase the number of calories burned or reduce inflammation. [23] [24]

6. Other benefits of ginger.

Here are additional 10 benefit of consuming ginger.

Can help with osteoarthritis
Can help treat chronic indigestion
May significantly reduce menstrual pain
May improve brain function and protect against Alzheimer’s disease
Can help fight infections
Protects against stomach ulcers
Eases menstrual pains
Good for respiratory yealth
Ginger is good for digestion
Ginger chills cold symptoms

How To Add Ginger In Diet

Knowing all these amazing health benefits of ginger is great, but how can you easily incorporate ginger in your daily diet. As ginger comes in so many forms, from powdered to pickled, you can easily add them in number of dishes, from soups, meats, and fish dishes to grilled veggies and even salads for a quick flavor punch.

You can also add them in tea, juice, and even in smoothie to avail all these amazing benefits of ginger. Here's a simple recipe you can try right now.

Ginger Mango Kale Green Smoothie

Nutrition Fact (Serving: 1 smoothies):

Calories: 117 / Carbohydrates: 26.4 g / Protein: 2.5 g / Fat: 0.8 g Saturated Fat: 0 g / Trans Fat: 0 g / Cholesterol: 0 mg / Sodium: 25 mg / Fiber: 3.5 g / Sugar: 19 g.

Ingredients:

2 cups packed kale (fresh or frozen)
1 cup ripe frozen mango cubes
1 cup ripe frozen peaches
1 Tbsp minced fresh ginger
1 1/2 - 2 lemons or limes, juiced (yields ~1/4 cup or 60 ml)
1 1/2 - 2 cups filtered water (as per consistency)
1 Tbsp maple syrup (optional )

Procedure:

Throw all the fresh ingredients in a blender and pulse them until you have a desirable texture, pour in your favourite bowl, top them with your favourite garnish, and you are ready to enjoy!

Cheers! 🥂

The Bottom Line

Ginger are actual power house of nutrients that works like magic on health. From curing common cough to prevent cancer and reducing heart disease, ginger can help in all.

Although they are amazingly beneficial, one should not add high dose of ginger, as it may cause acid reflux and stomach upset. While ginger is generally safe up to 10 grams daily, we recommend adding atleast 8 grams daily to avail all benefits.

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What Makes Peanut Butter Better Then Other Butter Types

2020-10-22T06:36:00.001+01:00

Peanut butter is one of the world’s most popular spreads. There is nothing that a jar of peanut butter cannot fix. It is crunchy, it tastes amazing and it is enough to satisfy a sweet craving.

Peanut butter is high in healthy monounsaturated fats, nutrient-rich, and it's also rich in fibre and protein which keep you feeling full for longer, so you end up eating less overall, that means it helps weight loss.

Peanut butter also provides a good amount of protein, along with essential vitamins and minerals, such as magnesium, potassium, and zinc. Additionally they also contain 20 amino acids, the most abundant of them being arginine which stimulates the immune system.

They are also known to promote heart health, aid weight loss, prevent gallstones, and help in blood sugar control. Moreover, experts believe that peanut butter in loaded with vitamin E which lowers the risk of cancer.

However not everyone can enjoy peanuts. Some people are allergic, and for a small percentage of the population, they can literally kill. [1]

In this article, we look at the benefits of eating peanut butter, its nutritional value, downside and recipe.

What Is Peanut Butter?

Peanut butter are nothing but roasted peanuts, that are ground until they turn into a paste. However not all commercial brand recipes are simple as that.

Some products contain various added ingredients, such as sugar, vegetable oils and even trans fat. Some may include additives as well.

Studies have also shown that eating too much added sugar and trans fat can lead to various health problems, such as heart disease. [2] [3]

Nutrition Facts

Here's the nutritional value for 2 tablespoons (32g) of smooth (as opposed to chunky) peanut butter with added salt.

Calories: 190
16 gram of Fat
140mg of Sodium
8 gram of Carbohydrates
2 gram of Fiber
3 gram of Sugar
7 gram of Protein

Low in Carbs

Peanuts butter is relatively low in carbohydrate. In fact a 100g portion of peanut butter contains 20 grams of carbs (13% of calories), 6 of which are fiber. [4]

As peanut butter is low in carb it's is a perfect option for people with type 2 diabetes as it only causes a very low rise in blood sugar, when compared to other spreads. [5]

If fact in one observational study it was found that women who ate peanut butter 5 times per week or more had reduced risk of type 2 diabetes by 21%. [6]

High in Healthy Fats

A 100g portion of peanut butter contains 50 grams of fat, totaling about 72% of calories. Although 50 grams of fat per serving may seem like a lot, most are "healthy" monounsaturated fat and polyunsaturated fat. [4]

Half of the fat in peanut butter is made up of oleic acid, a healthy type of monounsaturated fat also found in high amounts in olive oil. Which is also linked to several health benefits, such as improved insulin sensitivity. [7]

Peanut butter is also rich in linoleic acid, an essential omega-6 fatty acid abundant in most vegetable oils.

It’s a Good Protein

Approximately 35% of peanut butter's total weight is from protein, making it one of the better sources of non-meat protein. A 100g portion of peanut butter contains 25 grams of protein (15% of calories), which is quite a lot compared to most other plant foods. [4]

Although peanut butter is fairly protein rich, it is low in the essential amino acid methionine. People who rely on peanut butter or beans as their main protein source, methionine insufficiency is a real risk.

Low methionine intake has also been hypothesized to have some health benefits. Some studies have shown that low methionine may extend the lifespan of rats and mice, but it’s unclear if it works the same way in humans. [8] [9]

Micronutrients

Peanut butter are packed with all these amazing vitamins and minerals that can help you meet your reference daily intake (RDI) of vitamins and minerals.

Here is how 100 grams of peanut butter contribute to the RDI of key nutrients: [4]

Vitamin E: 45% of the RDA
Vitamin B3 (Niacin): 67% of the RDA
Vitamin B6: 27% of the RDA
Folate: 18% of the RDA
Magnesium: 39% of the RDA
Copper: 24% of the RDA
Manganese: 73% of the RDA

Additionally they are also high in biotin and contains decent amounts of vitamin B5, iron, potassium, zinc and selenium.

It’s Rich in Antioxidants

Like many other real food peanut butter are also rich in antioxidants. Specially p-coumaric acid which is linked to reduce arthritis in rats. [10]

Peanut butter is also rich in resveratrol, which is associated with a lower risk of heart disease and other chronic diseases in animals. [11] [12]

Additionally peanut butter is also rich in plenty of other biologically active nutrients, which can have some health benefits.

Benefits of Peanut Butter.

Here are 12 amazing benefits of peanut butter.

1. May Promote Heart Health

2. May Aid Weight Loss

3. May Prevent Gallstones

4. May Aid Blood Sugar Control

5. May Reduce Cancer Risk

6. May Treat Erectile Dysfunction

7. May Boost Energy

8. May Relieve Symptoms Of Polycystic Ovarian Syndrome (PCOS)

9. Have Antioxidative Properties

10. May Help Protect Against Alzheimer’s Disease

11. May Promote Skin Health

12. May Improve Hair Health

Peanut allergies

Peanut allergies are one of the most common and potentially dangerous food allergies, affecting no less than 1% of the U.S population and 2% of children.

The symptoms can range in severity from mild to life-threatening. It some cases it may lead to anaphylaxis (all body reaction) characterized by a severe rash or hives, shortness of breath, wheezing, rapid heart rate, and the swelling of the face, tongue, or throat.

If left untreated, anaphylaxis can lead to shock, coma, heart or respiratory failure, and death. According to the National Institutes of Health (NIH). Those with a known peanut allergy should avoid peanut butter and foods containing the nuts. [13]

How To Add Peanut Butter In Diet:

You can simply enjoy them in all time favourite PBJ (peanut butter and jelly) sandwich, add them on cake, add them in protein shake, put them on crackers and enjoy them in smoothie.

There are hundreds of different ways to enjoy them. Here's a simple recipe you can try right now.

Peanut Butter Banana Smoothie

Nutrition Facts : (Serving size 1/2) Calories: 295 Sugar: 21g Fat: 10g Carbohydrates: 40g Fiber: 6g Protein: 12g.

Ingredients

2 cups frozen sliced bananas
1/2 cup nonfat Greek yogurt
1/2 tablespoon ground flax seeds
1 cup unsweetened almond milk
1 teaspoon vanilla extract
2 tablespoons all-natural peanut butter

Procedure:

Toss all the fresh ingredients in a blender and pulse them until you have a desirable texture, pour in your favourite bowl, top them with your favourite garnish, and you are ready to enjoy!

Cheers! 🥂

The Bottom Line

Peanut butter is fairly rich in nutrients and a decent protein source. It’s also loaded with fiber, vitamins and minerals, making them exceptionally good for your health.

However, eating too much peanut butter can increase a person’s daily intake of saturated fat, sodium, and calories. The only way to enjoy them is-in moderation.

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The 9 Best Foods That Are High in Zinc

2020-10-21T06:31:00.000+01:00

Zinc is one of those minerals that's really essential for good health. In fact zinc is required for the functions of over 300 enzymes and involved in many important processes in our body. [1]

Everything from immune function to wound healing, as well as hormone production and protein synthesis are highly dependent on healthy zinc levels. Moreover zinc is also known to improve testosterone production in men and lessen PMS symptoms in women as well as boost the health of prenatal babies.

On other hand a deficiency in zinc can lead to diarrhoea, impotency, stunted growth, loss of appetite, hair loss, eye and skin lesions, and impaired immunity. Since your body can’t store zinc, it’s important to make sure you’re eating enough to get the amount your body needs daily. [2]

Unfortunately many of don't get enough zinc. Zinc deficiency is mostly seen in young children, teenagers, the elderly and women who are pregnant or breastfeeding. [3]

To make sure you’re getting enough of the nutrient in your diet, be sure to incorporate some of these foods high in zinc.

Here are 9 of the best foods that are high zinc.

1. Nuts

Nuts including cashews, almonds, peanuts, walnuts and pine nuts are naturally packed with zinc. Cashews, in particular, are rich in this mineral with 28 grams serving providing 15% DV of zinc. [4]

Nuts are also rich in several other nutrients like potassium, magnesium, and iron. Moreover they may also help fight several chronic disease like heart disease, cancer and diabetes. [5] [6] [7]

Additionally several studies have also found that people who eat nuts tend to live longer than those who don’t. [8] [9] [10] [11]

2. Legumes

Legumes are known for their health-promoting effects, as they are rich in polyphenols and micronutrients, including zinc. In fact, 100 grams of cooked lentils contain around 12% of the DV of zinc. [12]

Additionally they are also rich in protein and fiber making them an excellent source of protein and fiber for people following vegan or vegetarian diets. Moreover heating, sprouting, soaking or fermenting plant-based zinc - like legumes may boost this mineral’s bioavailability. [13]

However phytates (a type of antinutrients that inhibit the absorption of minerals) may interupte the absorption of this mineral, in your body. [14]

3. Seeds

Just like nuts seeds are also packed with zinc and many other vital nutrients. In fact just one ounce of pumpkin seeds gets you almost 40 percent of your daily value of zinc. [15]

Seeds are also loaded with magnesium to enhance sleep quality and antioxidants to fight free radicals—further supporting immunity. Moreover hemp seeds are also high in the amino acid arginine, which research suggests can help reduce your risk of heart disease. [16]

Additionally several studies have also found that seeds are also linked to some health benefits, including reduced cholesterol and blood pressure. [17] [18]

4. Whole Grains

Many whole grains like quinoa, oats, and rice contain zinc and other vitamins and minerals like vitamin B, fiber, magnesium, and iron.

Several studies have found that eating whole grain may help you live longer life and number of other health benefits, including a reduced risk of obesity, type two diabetes and heart disease. [19] [20] [21]

Although they are rich in zinc, whole grains contain phytic acid, which may reduce the absorption of zinc. [22] [23]

5. Meat

Meat and meet products are packed with zinc. In fact, just 100-gram (3.5-ounce) serving of raw ground beef contains 4.8 mg of zinc, which is 44% of the (DV). [24]

Additionally they are also rich in vitamin B12, riboflavin, selenium, niacin, phosphorus and iron. making it a great option to have in your diet a few times a week.

When eaten in moderation it can benefit you, however consuming large amounts of red meat, especially processed meat, has been linked to an increased risk of heart disease and some cancers. [25] [26]

6. Dairy

Dairy products like milk and cheese are not only great source of calcium but are also packed with zinc. Zinc from milk and cheese products can be easily absorbed by your body as contain high amounts of bioavailable zinc. [3]

Just one 8-ounce container of yogurt provides 15% of your daily value. Moreover when compared to many other cheeses, ricotta is also lower in sodium and saturated fat, [27]

Additionally they are also packed with a number of other nutrients considered important for bone health, including protein, calcium and vitamin D.

7. Shellfish

Shellfish like crabs, clams, lobsters and mussels are powerful sources of zinc. Oysters in particularly contains hing amount of zinc, with 6 medium oysters providing 32 mg, or 291% of the DV.

Crab and lobster are also two of the best seafood choices in terms of low mercury levels, according to the Food and Drug Administration (FDA). [28]

Additionally they are low in calories. However, if you are pregnant, make sure shellfish are completely cooked before you eat them to minimize the risk of food poisoning.

8. Dark Chocolate

Here’s a surprise – The infrequent guilty pleasure in a square of dim chocolate may offer a lift to your zinc levels. In fact, a 100-gram (3.5-ounce) bar of 70–85% dark chocolate contains 3.3 mg of zinc, or 30% of the DV . [29]

Additionally they are also rich in certain flavonoids, especially epicatechin and catechin, that function as antioxidants that help prevent inflammation and disease. Moreover it helps improve blood flow and lower blood pressure. [30]

However you must also considered that they are high in calories. Just 100 grams of dark chocolate also contain 600 calories. So while it provides some healthy nutrients, it is a high-calorie food.

9. Other Food Rich In Zinc

Here a list of 10 foods that are high in zinc

Mushrooms
Spinach
Avocado
Chicken
Lentils
Eggs
Oatmeal
Potatoes
Greek Yoghurt
Tofu

Dietary Reference Intakes

1 to 3 years: 7.0 milligrams per day
4 to 8 years: 12 milligrams per day
9 to 13 years: 23 milligrams per day
14 to 18 years: 34 milligrams per day
19+ years: 40 milligrams per day

Add Zinc Right Now:

Looking for an instant boost of zinc, don't worry! We have got you. Try this delicious smoothie that is packed with Zinc and is easy to prepare.

Chocolate Pumpkin Seed Protein Smoothie Recipe

Nutrition Facts: Approximately 146 calories, 3g fat, 23g carbs, 5g fiber, 12g sugar, 8g protein per 12-ounce serving. Yields 2 servings.

Ingredients:

1 1/2 oz baby spinach
1 banana - peeled
1 pear - chopped
1 1/2 tbsp cacao powder
1 tbsp pumpkin seeds
1 tbsp pea protein powder
1 cup water
1 cup ice

Procedure:

Toss all the fresh ingredients in a blender and pulse them until you have a desirable texture, pour in your favourite bowl, top them with your favourite garnish, and you are ready to enjoy!

Cheers! 🥂

The Bottom Line

Zinc is one of those vital minerals that can't be stored within our body and it is important to take good care of your diet and learn what is best for your health.

The best way to ensure you are getting enough is to eat a veriety of food that are rich in zinc, such as seafood, nuts, seeds, meat, dairy and legumes.

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Why Spinach Considered Health And How To Add Them In Kids Plates

2020-10-20T07:16:00.002+01:00

Spinach is one of the healthiest vegetables in the world. They are also known as Spinacia oleracea and are known to originate from Persia. It's know to belongs to the amaranth family and is related to beets and quinoa.

Spinach are rich source of a multitude of nutrients, that makes them one of the healthiest vegetable. Spinach are not only super low in calories but are packed with minerals like magnesium, potassium, vitamins such as B6, B9, E along with iron, folic acid, calcium and many more.

Additionally they are also rich in phytonutrients such as carotenoids (beta-carotene, lutein, and zeaxanthin) and flavonoids - all of which provide us with powerful antioxidant protection.

Spinach are not only nutrient rich, they are also known to protect against inflammatory problems, blood pressure issues, bone problems and stress-related issues, reduce oxidative stress, help prevent cancer, and may also benefit eye.

You can enjoy this versatile food as a salad, vegetable juice or a green smoothie. It can also be cooked lightly and eaten as a side dish or added to other soups and dishes.

This article tells you everything you need to know about spinach.

Spinach Nutrition Facts

Here's the nutritional value for 3 cups of fresh spinach (85 grams).

Calories: 20
0 gram of fat
64.6 mg of sodium
3 gram of carbohydrates
2 gram of fiber
0 gram of sugar
2 gram of protein
10mg of vitamin K
24mg of vitamin C

Health benefits of spinach

Spinach Improve Eye Health

Spinach is packed with carotenoids like beta-carotene, lutein and zeaxanthin that are responsible for color in some vegetables, and also promote eye health and protect against eye diseases like macular degeneration and cataracts. [1] [2] [3] [4]

This leafy green is also rich in antioxidants, which reduce the damaging effects of free radicals, which can have a negative impact on your vision, and lead to age-related issues like glaucoma.

Studies have also shown that lutein and zeaxanthin may even be able to reverse existing damage. [5] [6]

May Lower Blood Pressure

Spinach may help lower your blood pressure as they are rich in nitrates, that is known to lower blood pressure while decreasing the risk of heart disease. [7] [8]

A study in 27 people found that eating spinach effectively lowered blood pressure levels. Several other studies observed similar effects, indicating that spinach boosts heart health. [9] [10] [11]

Additionally spinach is also rich in potassium and low in sodium, that helps lower high blood pressure. Plus, antioxidants and special peptides found in spinach are also beneficial to lower blood pressure.

Spinach May Help Prevent Cancer

Spinach contains flavonoids that protect from cancer and strengthens the immune system. In fact, studies have shown that spinach may slow down cell division in human stomach cancer cells and may reduce the risk of skin cancer.

In one study, phytonutrients in spinach have demonstrated they can reduce oxidative damage. This may reduce the risk of inflammation-related conditions . [12]

Several human studies have found that spinach consumption to a reduced risk of prostate cancer. Eating this leafy green may also help prevent breast cancer. [13] [14]

Additionally spinach contains two components, MGDG and SQDG. Studies have also found that these compound helped slow tumor growth in a person’s cervix. They also decreased the size of the tumor. [15] [16]

Help Fight Oxidative stress

Spinach is packed with antioxidants that help fight free radicals. They also contains a compound called Lutein, which is needed to reduce the oxidative damage.

In a study in 8 healthy people found that spinach helped prevent oxidative damage. Although this study was quite small, its findings are backed up by other animal and human research. [17] [18] [19]

Additionally spinach is also rich in vitamin C, vitamin E, vitamin A and manganese, and its fantastic source of the antioxidants zinc, and selenium, spinach helps lower the risk of numerous health problems related to stress.

Spinach May Help Improve Bone Health.

According to an article published by the National Osteoporosis Foundation, spinach can help in the prevention of osteoporosis and other bone related issues.

Spinach can help you make your bones stronger and dense due to the presence of vitamin K and calcium in it. Basically, vitamin K is one of the most essential nutrients that are needed for bone regeneration and healing of bones. [20]

Spinach gives you of 99 mg of calcium in the single serving (which is 10% of the recommended daily allowance) that may help improve bones and teeth. Additionally spinach is also rich in protein that protects the collagen structures in the bones and strengthens both muscles and bones.

Other Health Benefits Of spinach

Here are some additional health benefits of eating spinach.

Spinach Helps with Cholesterol
Help Regulates Hypothyroidism
Spinach may help weight loss
May Help Boost Immunity
Spinach Can cure Arthiritis
Helps In The Prevention Of Adult Asthma
Spinach Help Control Diabetes
Prevents The Risk Of Alzheimer’s Disease
Reduces Appetite And Increases Meal Satisfaction
Anti-Carcinogenic Properties

Potential Downsides

Spinach is generally considered very healthy. However, it may cause adverse effects in some individuals. Here are some of the common risks associated with consuming spinach

Kidney Stones.
Abdominal Pain.
Blood clotting.
Low Blood Pressure.
Convulsions.
Vomiting.
Weak Pulse.
Headache.

How To Add Them In Diet

Spinach are great as they can blend with almost every dishes, from juices, soups to salads, from side dishes to main courses. You can simply add them with pasta, on in your salad. They are also delicious when blended in smoothie.

Here's a simple recipe that you can try right now.

Spinach Smoothie

Ingredients

1 cup ice cubes
2 cups frozen pineapple chunks
½ cup frozen banana slices, about 1 medium banana
1 cup diced apple, Fuji, red, or green apple, cut into 1-inch pieces
2 cups baby spinach
½ cup nonfat plain Greek yogurt, or dairy-free
1 cup unsweetened almond milk

Procedure:

Toss all the fresh ingredients in a blender and pulse them until you have a desirable texture, pour in your favourite bowl, top them with your favourite garnish, and you are ready to enjoy!

Cheers! 🥂

The bottom line

No doubt spinach are amazing, they are not only rich in vitamins and minerals, but they are also amazingly good on your health. From decrease oxidative stress, improve eye health, and help prevent heart disease to preventing cancer they can help in all.

If you’re interested in its health-boosting potential, you should definitely add them as they are delicious too, and blends with almost every dishes.

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Top 8 Science-Based Health Benefits of Pumpkin Seeds

2020-10-19T07:04:00.000+01:00

Pumpkin seeds may be tiny but offer many potential health benefits, and are packed with nutrients. These tiny edible kernels are also known as Cucurbita pepo. That belongs to the Genus: Cucurbita, family,

Pumpkin seeds are packed with protein, essential fatty acid, vitamins, and minerals. They are also rich in iron, magnesium, potassium, sodium, zinc, copper and manganese.

Additionally they are also rich in certain amino acids like arginne, lysine, tryptophan and glumatic acid that are really important for our body. Moreover they are packed with essential fatty acid such as oleic acid, and linoleum acid

Pumpkin seeds are known to lower cholesterol level,, prevent the risk of anemia, boost immune system, improve cardiovascular health, prevent various types of cancer, improve brain function, improve digestive health, improve bone density, and many more.

What’s more, they are really delicious and versatile, meaning you can add them in number food, that makes them easy to add in diet.

Here are the top 8 health benefits of pumpkin seeds that are supported by science.

Pumpkin Seed Nutrition Facts

Here's the nutritional value for 1 ounce (28g or 85 seeds) of whole roasted pumpkin seeds prepared without salt.

Calories: 126
5.5 gram of fat
5mg of sodium
15.2 gram of carbohydrates
5.2 gram of fiber
0gm gram of sugar
5.3 gram of protein

1. Packed With Valuable Nutrients

Pumpkin seeds are a nutritional powerhouse. Despite their small size pumpkin seeds and seed oil are pack many other nutrients and plant compounds that have been shown to provide health benefits. [1] [2]

In fact just one ounce (28 grams) of shell-free pumpkin seeds has roughly 151 calories, mainly from fat and protein. Moreover 1-ounce (28-gram) serving contains. [3]

Vitamin K: 18% of the RDI
Phosphorus: 33% of the RDI
Manganese: 42% of the RDI
Magnesium: 37% of the RDI
Iron: 23% of the RDI
Zinc: 14% of the RDI
Copper: 19% of the RDI

Additionally pumpkin Seeds are also loaded with some phyto-nutrients, such as Beta-carotene, Beta-crypto-xanthin, Lutein-zeaxanthin.

2. Improve Prostate and Bladder Health

Enlarged prostate, or benign prostatic hyperplasia (BHP), is a common problem for older men. Various studies in humans found that eating these seeds reduced symptoms associated with BPH. [4]

Pumpkin seeds are also rich source of zinc, the seeds help in promoting fertility among males and reducing the chances of prostate cancer.

One study in 45 men and women with overactive bladders found that 10 grams of pumpkin seed extract daily improved urinary function. [5]

Additionally they may help prevent some transformation of testosterone into dihydrotestosterone (DHT), which is associated with enlarged prostate.

3. May Improve Heart Health

Pumpkin seeds are packed with antioxidants, magnesium, zinc, and fatty acids that are excellent for your heart health. [6]

A 12-week study in 35 postmenopausal women found that pumpkin seed oil supplements may help decrease diastolic blood pressure (the bottom number of a reading) by 7 percent and increased “good” HDL cholesterol levels by 16percent. [7]

Additionally pumpkin seeds also help in production of nitric oxide. Nitric oxide expands blood vessels and improves blood flow thus protecting the arteries from plaque formation. Including pumpkin seeds in your all daily diet is recommended to reduce the risk of heart disease and strokes.

4. Linked to a Reduced Risk of Certain Cancers

Cancer ranks on second position that has caused many deaths. However studies have found that including pumpkin seeds may help reduced risk of stomach, breast, lung, prostate and colon cancers. [8]

Free radicals are the main cause for various types of cancer, such as colon cancer, prostate cancers, etc. However pumpkin seeds are full of antioxidants that may help fight free radicals and neutralized them to do any kind of oxidative damage to our healthy cells.

Additionally few test-tube studies have also shown that consuming supplement containing pumpkin seeds may help slow down the growth of prostate cancer cells. [9] [10]

5. Can Lower Blood Sugar Levels

High blood sugar is linked to number of health disease including diabetis. However studies have found that participants with with type 2 diabetes had lowered blood sugar level after consuming pumpkin suppliment (juice and seed). [11]

A deficiency in magnesium increase the chances of developing type 2 diabetes. Pumpkin seeds are good source of magnesium, that have shown to lower the risk of developing type 2 diabetes.

Additionally they are also rich in fibre, that helps to reduce the blood sugar level in our body while promoting the production of insulin in our body, that help in slowing down the absorption of sugar in the blood stream which helps in controlling our sugar level in our body.

6. Very High in Magnesium

Pumpkin seeds are one of the best natural sources of magnesium. Studies have found that magnesium is essential for more than 600 chemical reactions in your body.

Unfortunately around 79 percent of adults in US, have a magnesium intake below the recommended daily amount. [17]

Magnesium mah help in controlling blood pressure, reducing heart disease risk, forming and maintaining healthy bones and regulating blood sugar levels. [12] [13] [14] [15] [16]

7. Other Health Benefits Of Pumpkin Seeds

Here are additional 10 health benefits of pmpkin seeds.

Pumpkin Seeds May Help Improve Sleep
May Improve Sperm Quality
Pumpkin Seeds Are High in Fiber
May Improve Bone Health
Pumpkin Seeds Are Good For Digestive Health
Fights Anxiety and Depression
Promotes healthy Cholesterol levels
Pumpkin Seeds Help Boosts Immune System
Promotes sexual and urinary health
Pumpkin Seeds Promote Weight Loss

8. Easy to Add to Your Diet

Pumpkin seeds are a popular snack that can be eaten either raw or roasted, salted or unsalted. You can add them to smoothies, Greek yogurt and fruit. You can also add them in your meal, simply by sprinkling them into salads, soups or cereals.

Some people use pumpkin seeds in baking, as an ingredient for sweet or savory bread and cakes. You can also pulse them in Smoothie. Here's a simple recipe you can try right now.

Wild Blueberry Smoothie with Pumpkin Seeds

Ingredients

2 bananas, frozen
1 cup wild blueberries, frozen
1 1/4 cups soy milk
2 Tbsp raw sprouted pumpkin seeds
Topping: More pumpkin seeds

Procedure:

Toss all the fresh ingredients in a blender and pulse them until you have a desirable texture, pour in your favourite bowl, top them with your favourite garnish, and you are ready to enjoy!

Cheers! 🥂

The Bottom Line

Pumpkin seeds have been shown to improve heart health, blood sugar levels, fertility and sleep quality. They may even protect against certain types of cancer. Including them in your diet will surely help you help all these amazing health benefits.

Pumpkin seeds are incredibly rich in essential nutrients and antioxidants. Now that you know these amazing benefits why not have them now to avail all goodness of pumpkin seed.

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Food Items That Can Help Fight Inflammation Quickly

2020-10-18T08:26:00.003+01:00

Inflammation is an immune response that occurs in the body when cells are signaled to heal damage caused by something foreign, like when you have swelling and redness around a wound or twisted joint, or fever while your immune system battles an illness.

In the short run, inflammation can be helpful, as it helps your body defend itself from infection and injury. On other hand, chronic inflammation can lead to weight gain and disease. [1]

Some studies also state that inflammation can also lead to health problems including cardiovascular disease, diabetes, arthritis (including psoriatic arthritis), cancer and even depression.

Several factors like lack of sleep, excessive stress, genetics, and—what might be worst of all—the wrong diet can all contribute to inflammation.

Foods high in sugar and saturated fat can spur inflammation. “They cause overactivity in the immune system, which can lead to joint pain, fatigue, and damage to the blood vessel

However several studies have found that some foods can help fight inflammation.

Here are 8 anti-inflammatory foods that you can add in your diet.

1. Fatty fish

Fatty fishes like salmon and tuna contains significant amounts of omega-3 fatty acids—more than any other type of fish or seafood. These healthy fats are well known for their anti-inflammatory properties.

Fish, especially salmon, is a great source of omega-3s—it contains two different types, DHA and EPA. Studies have found that EPA and DHA reduce inflammation that can lead to metabolic syndrome, heart disease, diabetes, and kidney disease. [2] [3] [4] [5] [6] [7]

Studies have found that people consuming salmon or EPA and DHA supplements experienced reductions in the inflammatory marker C-reactive protein (CRP). [8] [9]

2. Turmeric

Turmeric a popular ingredient in many Asian cuisines like Indian. This very spice is also known for its medical properties and have been used for more than 5000 years in Ayurveda.

Turmeric is loaded with the active compound curcumin. [This] is more effective at fighting inflammation than aspirin or ibuprofen. Turmeric is also known to reduces inflammation related to arthritis, diabetes, and other diseases. [10] [11] [12] [13] [14] [15] [16]

According to a study published in Advances in Experimental Medicine and Biology, curcumin directly inhibits the activation of inflammatory pathways through shutting off production of two pro-inflammatory enzymes, COX-2, and 5-LOX. [17]

3. Green tea

Green tea-a humble drink that's been cherished for weight loss and many other benefits on health. Green tea leaves are packed with polyphenol compounds, especially a substance called epigallocatechin-3-gallate (EGCG), which can help reduce free radical damage to stop further inflammation.

Green tea is also known to reduces your risk of heart disease, cancer, Alzheimer’s disease, obesity, and other conditions. [18] [19] [20] [21]

Moreover studies have also shown that EGCG inhibits inflammation by reducing pro-inflammatory cytokine production and damage to the fatty acids in your cells. [22] [23]

Other tea including black, white, and oolong teas are also excellent choices for reducing inflammation.

4. Berries

Berries, a tiny fruit that is no less than a nutrient grenade, that is packed with fiber, vitamins, and minerals.

Berries are chocked with anti-oxidants, one of them is known as anthocyanins. This very compounds is known for its anti-inflammatory properties that may reduce your risk of disease. [24] [25] [26] [27] [28]

According to a study, adults with excess weight who ate strawberries had lower levels of certain inflammatory markers associated with heart disease. [28]

Additionally they are also low in calories and add vitamin C, vitamin E, and fiber to your daily diet.

5. Avocados

Avocados has gained it's popularity for its buttery taste and ofcourse heart-healthy monounsaturated fats. They are also rich in several vitamins and minerals, including potassium, magnesium Copper, Vitamin B6, Vitamin C and more.

Avocado are also rich in carotenoids and tocopherols, which are linked to reduced the risk of cancer. [29] [30] [31]

According to a study, people who consumed a slice of avocado with a hamburger, found that-they had lower levels of the inflammatory markers NF-kB and IL-6, compared with participants who ate the hamburger alone. [32]

6. Extra virgin olive oil

Extra virgin olive oil is probably one of the healthiest fat you can add in your daily diet. These are packed with monounsaturated fats, which provides numerous health benefits.

Various studies have found that extra virgin olive oil can help reduced risk of heart disease, brain cancer, and many other serious health conditions. [33] [34] [35] [36] [37] [38] [39]

Researches have found that oleocanthal (a plant compound) has a significant impact on inflammation and helps reduce joint cartilage damage, working similarly to ibuprofen in that it prevents the production of pro-inflammatory COX-1 and COX-2 enzymes.

7. Tomatoes

Tomato, a fruit that is being used as vegetable and is packed with several nutrients including vitamin C, potassium, and lycopene, and antioxidant with impressive anti-inflammatory properties. [40] [41] [42] [43]

According to a study, women with excess weight had significant reduction in symptoms of inflammatory, when consumed tomato juice. [43]

Additionally tomatoes are also rich in Lycopene (a plant nutrient) that can be particularly beneficial for reducing pro-inflammatory compounds related to several types of cancer.

8. Other Food That Can Help Reduce Inflammation.

Here are additional 10 food that may help reduce inflammation.

Recipe For Anti-inflammatory Smoothie.

Here's a simple recipe that may help you reduce inflammation.

Nutrient: Calories 167 ; protein rg ; carbohydrates 31g ; fat 4g ; cholesterol 0mg ; sodium 350mg : Sugar 14g : Fiber 5g.

Ingredients

1 cup unsweetened almond milk
1 frozen banana, sliced
1/4 inch piece of fresh ginger (peeled and sliced)
1/4 inch piece of fresh turmeric (peeled and sliced)
1/4 teaspoon ground cinnamon
1/2 teaspoon chia seeds
1/2 teaspoon flax seeds
1 cup fresh baby spinach

Procedure:

Toss all the fresh ingredients in a blender and pulse them until you have a desirable texture, pour in your favourite bowl, top them with your favourite garnish, and you are ready to enjoy!

Cheers! 🥂

The Bottom Line

Inflammation can be both good and bad. In shot run it may help your body defend itself from infection and injury. But also it could lead to many chronic disease.

A diet rich in anti-inflammatory foods may help prevent certain health conditions from occurring as you age. Adding these delicious and healthy foods may help improve your overall health and make it easier to manage a healthy weight.

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What Is Tofu, and Is It Good for You?

2020-10-17T06:39:00.005+01:00

Tofu has become a popular vegetarian substitute for meat dishes, specially to vegans and vegetarians, it is an important part of their diet, helping supply much-needed protein.

Tofu are not only great source of protein but they are gluten-free, Low in calories and rich in nutrients. It is also rich in vitamin B6, riboflavin, thiamine, potassium, and vitamin K, manganese, calcium, fiber, selenium and phosphorus.

This healthy plant based protein is also known to preventing chronic diseases like diabetes, high blood pressure, certain cancers such as breast and prostate cancer. In addition, it also helps in weight loss and provides youthful looking skin and gorgeous, thick hair.

This article takes a detailed look on health effects to determine whether it’s good for you, but before that let us understand what is tofu.

What Is Tofu?

Tofu is a food derived from China and is made from condensed soy milk. The process for making this amazing stuff is as similar to cheesemaking, where soy milk is pressed into solid white blocks

This amazing food consist of only three ingredients that are soybeans, water and a coagulant—usually nigari (magnesium chloride) or gypsum (calcium sulfate). In simple terms nigari is what remains when salt is extracted from seawater.

If you’ve ever made cheese at home, you know that you add a coagulant (lemon juice) to milk and then separate the casein curds from the liquid whey. Nigari works as coagulant that help tofu solidify and keep its form.

Tofu Nutrition Facts

Here's the nutritional value for a one-quarter cup (or 81 grams) of firm tofu.

Calories: 117
7 grams of Fat
11mg of Sodium
2.2 gram of Carbohydrates
1.9 gram of Fiber
14 gram of protein

Contains Beneficial Isoflavones

Isoflavones are natural plant compounds that are found in soybean. Tofu contains 20.2–24.7 mg of isoflavones per 3.5-ounce (100-gram) serving. [1]

Isoflavones act like phytoestrogens. In simple terms they can attach and activate estrogen receptors in your body. This produces effects similar to the hormone estrogen, although they are weaker.

Tofu May Reduce Heart Disease Risk

Heart disease are ranking on the top of list that has cause more number of deaths, but the good news is tofu may reduce the risk of heart disease.

Researches have shown that a high intake of legumes, including soy,may lower the rates of heart disease. Another study have found that taking 50 grams of soy protein per day may help improved blood fats and an estimated 10% lower risk of heart disease. [2] [3]

Additionally they also contains saponins, compounds thought to have protective effects on heart health. Animal studies have shown that saponins help improve blood cholesterol and increase the disposal of bile acids — which can help lower heart disease risk . [4]

May Reduce Your Risk of Diabetes

Tofu may help lower blood sugar level in your body while reducing the risk of heart disease.

According to A review of 24 human studies found that intact soy protein — as opposed to isoflavone supplements or protein extracts — was more likely to lower blood sugar. [5] [6]

Another study in healthy postmenopausal women found that taking 100 mg of soy isoflavones per day may reduced blood sugar levels by 15% and insulin levels by 23 percent. [7]

Moreover there are several test-tube and animal studies that show soy isoflavones may boost blood sugar control. [8] [9]

Tofu Contains Antinutrients

Antinutrients are plant compound that can be found in number of plant based food, including tofu.

Tofu contains antinutrients like:

Phytates: that can reduce the absorption of minerals, such as calcium, zinc, and iron.

Trypsin inhibitors: compounds that block trypsin, an enzyme needed to properly digest protein.

However, soaking or fermenting soybeans before making tofu reduces these antinutrients, increasing its nutritional value.

Studies have shown that, sprouting soybeans before making tofu reduces phytates by up to 56 percent and trypsin inhibitors by up to 81 percent while also increasing protein content by up to 13 percent. [10]

Tofu Help Reduce Risk Of Cancer

Cancer is second leading cause of death, however tofu is a rich source of flavonoids and isoflavonoids that helps in preventing cancerous cell growth.

Several research shows that women who eat soy products at least once a week have a 48–56% lower risk of breast cancer. [11] [12]

Research have also shown that women who ate soy products at least once a week throughout adolescence and adulthood had lowered the risk of breast cancer by 24%, when compared to those who ate soy during adolescence alone. [13]

Other Health Benefits Of Tofu

Here's a list of additional 10 health benefits of eating tofu.

Tofu Help Fights Obesity and Helps Weight Loss
Prevents Rheumatoid Arthritis and Improves Bone Health
Tofu Help Maintains Blood Pressure
Prevents Menopause Related Disorders
Tofu May Slows Down Skin Aging
Lowers Cholesterol Levels
Tofu help Prevents Hair Loss
Promotes Kidney Health
Tofu Reduces Osteoporosis Risk
Improves Immune System

Allergies And Adverse Effects

Tofu is made from soy, making it a main ingredient. Soy allergy starts in childhood, and most are outgrown in adulthood. The symptoms for this include from mild, hives or itching in and around the mouth, to severe reactions including anaphylaxis, which can be life-threatening.

Some animal studies suggest that high amounts of soy may interfere with fertility . [14] [15]

Moreover health care professional also suggest that you may want to moderate your intake if you have breast tumors or thyroid issues.

How To Add Them In Diet:

Now that you know how healthy tofu can be, need some inspiration on how to prepare it? Here's a tip, while preparing tofu start by rinsing them before any use.

You can simply toss them with your favourite vegetable and sautè them, you can add them in number of dishes including curries, sandwiches, and even in smoothie.

Here are two simple way to add them in your diet.

Crispy Tofu Croutons

Ingredients:

14 ounces extra-firm tofu, patted dry and cubed
1/2 tablespoon extra-virgin olive oil
2 tablesoons tamari
1/2 teaspoon sriracha
1 tablespoon cornstarch, optional

Procedure:

Preheat the oven to 425°F and line a baking sheet with parchment paper.
Toss the cubed tofu with the olive oil, tamari, and sriracha. Coat them with cornstarch for extra crisp.
Spread the tofu evenly onto the baking sheet. Bake 20 to 25 minutes or until browned around the edges. Remove and serve warm, with your favourite dip.

Scrambled Tofu

Ingredients:

Extra firm tofu- 1 Cup (Drained, dried and crumbled)
Onions- 1 Chopped
Red Bell Peppers- 1/2 Chopped
Tomatoes- 1 Chopped
Spinach- 1/2 Cup Finely Chopped
Salt- To taste
Black Pepper Powder- 1 Tea Spoon
Turmeric-1/2 Tea Spoon
Olive Oil- 2 Table Spoon

Procedure:

Heat 1 table spoon oil in a pan,add onions, bell peppers, tomatoes and spinach, fry of 2-3 minutes and keep aside. In other pan add one table spoon of oil and add crumbled tofu, sautè them for 2 min, now add all the fried vegetables with some spices and salt, let them cook for 5 minutes and make sure to mix them.

Serve them with toast.

The Bottom Line

Tofu are great source of protein, with several other vitamins and minerals, that help fight cancer, heart disease, diabetes and many more. With so many benefits there should be no doubt about adding them in diet.

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9 Magnesium-Rich Foods That Are Super Healthy

2020-10-16T06:42:00.000+01:00

Magnesium is considered one of the most vital mineral, but the only problem is that our bodies cannot produce the mineral itself. We have to supply our body with magnesium through food every day.

Magnesium is involved in over 600 enzymatic reactions including energy metabolism and protein synthesis. Unfortunately not many people reach the reference daily intake (RDI) of 400 mg. [1]

A report published by WHO (World Health Organization) states that less than 60 percent of adults in the United States meet the adequate intake values. [2]

A deficiency of the magnesium can have a negative impact such as anxiety, eye tics, insomnia, muscle cramps, numbness, seizures, abnormal heart rhythms, coronary spasms and poor tolerance to stress issues among others. [3]

If you are unaware about goodness of magnesium I strongly recommend you to these amazing health benefits of magnesium.

Yet, you can easily meet your daily needs by eating foods like nuts, seeds, fish, beans, whole grains, avocados, yogurt, bananas, that are high in magnesium.

Here are 9 healthy foods that are high in magnesium.

1. Avocados

Avocado are not only delicious but are also great source of magnesium. In fact a single medium size avocado provides 58 mg of magnesium, which is about 15% of the RDI. [4]

Various studies have found that consuming avocado can help reduce inflammation, increase feelings of fullness after meals and also improve cholesterol levels. [5] [6] [7]

Additionally they are also packed with heart healthy fat monounsaturated fat along with potassium, B vitamins, vitamin K and fiber. You can add them in sandwiches, blend them in smoothie or simply crush them to guacamole.

2. Fatty Fish

Fatty fishes like salmon, tuna, mackerel and halibut, are naturally great source of magnesium. In fact half a fillet (178 grams) of salmon is packed with 53 mg of magnesium, which is about 13% of the RDI. [8]

A handful of studies have found that eating fatty fish might decreased risk of several chronic diseases, particularly heart disease like strokes, heart failure and more. [9] [10] [11] [12]

Fatty fishes like tuna and salmon are also great source of Omega-3 fatty acids, and several other nutrients like potassium, selenium, and B vitamins. You can simply fry them, roast them, or add in your next pasta dish.

3. Bananas

You believed bananas are only known for potassium, however they are also rich in magnesium. In fact one large banana packs around 37 mg, or 9% of the RDI . [13]

Bananas are also known to lower blood pressure and are linked to a reduce the risk of heart disease like strokes. Thanks to the Potassium and other minerals that make them great to eat. [14]

Moreover they are also rich in vitamin C, vitamin B6, manganese and fiber. You can simply enjoy them in smoothie, add them in fruit salad, caramelize them in sugar or have them as they are.

4. Nuts

What's more healthier than a handful of nuts for snacks. Nuts like almonds, walnuts, cashews and Brazil nuts, are packed with magnesium. In fact 1-ounce (28-gram) serving of cashews contains around 82 mg of magnesium, or 20% of the RDI. [15]

Studies have found that nuts may not only improve blood sugar and cholesterol levels, but they also have anti-inflammatory properties that is beneficial for heart health. [16] [17] [18] [19]

Additionally they are packed with several other nutrients like iron, potassium, zinc, calcium and fiber. You can add them on top of salad to give extra crunch, pulse them in smoothie, or have them for snacks.

5. Dark Chocolate

Dark chocolate is not only delicious but is healthy too. More importantly it is rich in magnesium, with 64 mg in a 1-ounce (28-gram) serving — that’s 16% of the RDI . [20]

Studies have found that dark chocolate is rich in flavanols, which are powerful antioxidant compounds that help prevent LDL cholesterol (bad) from oxidizing and sticking to the cells lining your arteries, thereby reducing Risk of heart disease. [21] [22]

Additionally they are also rich in copper and manganese and contains prebiotic fiber that feeds your healthy gut bacteria. You can add them in bowl of oats, blend them in smoothie, or enjoy them when you need extra energy.

6. Legumes

Legumes like lentils, beans, chickpeas, peas and soybeans, are one of the best source of plant based protein and is packed with several nutrients including magnesium. In fact just 1-cup serving of cooked black beans contains an impressive 120 mg of magnesium, which is 30% of the RDI . [23]

Various studies have found that, legumes are rich in fiber and have a low glycemic index (GI), they may lower cholesterol, improve blood sugar control and decrease heart disease risk. [24]

Additionally they are delicious and easy to add in your diet. You can add them in salad for extra crunch, add them in soup, mix them with vegetables, or cook them according.

7. Seeds

Seeds like flaxseed, pumpkin and chia seeds, are chocked with nutrients and fiber. In fact just 1-ounce (28-gram) serving of pumpkin seed provide around 150 mg of magnesium, which is 37% of the RDI. [25]

Seeds are also rich in antioxidants, which protect your cells from harmful free radicals produced during metabolism. Several studies have also found that flaxseeds in particularly may help reduce cholesterol and may have benefits against breast cancer. [26] [27] [28] [29]

Additionally they are rich in fiber that will keep you full for long time. You can add them in Smoothie, in bowl of salad, in sweets, or munch on them when hungry.

8. Tofu

Tofu has gained it's popularity due to its high protein content specially for vegetarians. A 3.5-ounce (100-gram) serving has 53 mg of magnesium, which is 13% of the RDI . [30]

Several studies have found that eating tofu may protect the cells lining your arteries and reduce your risk of stomach cancer.

[31] [32]

Additionally they are also rich in calcium, iron, manganese and selenium. You can grill them roast them, add in roles, or cook them accordingly.

9. Other Food Rich In Magnesium

Here are 10 healthy foods that are high in magnesium.

Wheat bran

Spinach, cooked

Swiss chard, cooked

Amaranth

Buckwheat groats/kasha

Quinoa

Spirulina

Figs, dried

Yogurt or kefir

Mung beans

Add Magnesium Right Now:

Looking for an instant boost of magnesium, don't worry! we have got you. Try this delicious smoothie that is packed with magnesium and is easy to prepare.

Magnesium-Boosting Strawberry Smoothie. (Servings: 2 )

Nutrition Facts

Per Serving- 157 calories; protein 1g ; carbohydrates 25g ; fat 7g ; cholesterol 0mg ; sodium 13mg : Sugar 16g : Fiber 3g.

Ingredients

1/4 cup frozen pineapple or frozen mango
1/4 cup frozen strawberries
1 frozen banana
1 small orange peeled
1 oz. Kids Calm Multi
1 tbsp coconut oil optional
2 cups filtered water

Procedure:

Toss all the fresh ingredients in a blender and pulse them until you have a desirable texture, pour in your favourite bowl, top them with your favourite garnish, and you are ready to enjoy!

Cheers! 🥂

The Bottom Line

Magnesium is an essential nutrients that you may not be getting enough of. Thankfully, there's a list of healthy and delicious food that will give you all the magnesium you need.

Try getting as much magnesium as possible from your diet by eating magnesium-rich foods instead of supplements unless you have a deficiency. In case you are taking suppliment consult your health care expert.

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8 Amazing Health Benefits of Beets

2020-10-15T07:27:00.000+01:00

Beetroot (Beta vulgaris) is a root vegetable that belong to the Chenopodiaceae family, and is also known as red beet, table beet, garden beet, or just beet. Beetroots have become a popular food in many places being used as culinary.

Beetroot get's its vibrant red from its pigment called betalain, that is mostly used as a food colourant. Moreover there are numerous types of beetroot, many of which are distinguished by their color — yellow, white, pink, or dark purple.

Certain unique pigment and antioxidants like vitamin C, carotenoids, phenolic acids, and flavonoids, along with nitrate, have been found to offer protection against coronary artery disease and stroke, lower cholesterol levels within the body, and have anti-aging effects.

Beetroot are one of the most perfect vegetables that we can enjoy in both raw and cooked form. Their leaves, known as beet greens can also be eaten. Today, beetroots are used in various dishes from homemade Baked Beet Greens Chips, Ginger Stir-Fry with Beet Greens, or added to your favorite smoothie or salad.

This article lists 8 health benefits of beets, all supported by science.

1. Many Nutrients in Few Calories

Beets are naturally packed with some amazing nutrients including folate, manganese, and copper. Beets are also amazingly low in calories, yet high in valuable vitamins and minerals.

Here's the nutritional value for 3.5-ounce (100-gram) serving of cooked beetroot: [1]

Calories: 44
Protein: 1.7 grams
Fat: 0.2 grams
Fiber: 2 grams
Vitamin C: 6% of the RDI
Folate: 20% of the RDI
Vitamin B6: 3% of the RDI
Magnesium: 6% of the RDI
Potassium: 9% of the RDI
Phosphorous: 4% of the RDI
Manganese: 16% of the RDI
Iron: 4% of the RDI

Additionally beets are also rich in certain plant compound like Betanin, Inorganic nitrate and vulgaxanthin, that are known to have cancer-fighting, and anti-inflammatory properties.

2. Beets May Help Fight Inflammation

Chronic inflammation is linked to end number of disease including obesity, heart disease, liver disease, cancer and many other. [2]

Beets are just perfect to fight inflammation, they contain pigments called betalains, which is believed to have anti-inflammatory properties. [3] [4] [5]

One study of individuals with osteoarthritis found that taking betalain capsules twice - daily had reduced pain and discomfort associated with the condition. [6]

Consuming this vegetable will help reduce pain and discomfort linked to inflammation. You can also boost the anti-inflammatory potential of beets by preparing beet juices.

3. Help Keep Blood Pressure in Check

High blood pressure is one of the leading risk factors for the development of heart disease, including heart attacks, heart failure and stroke. However beets may actually lower your blood pressure.

A handful of studies have shown that consuming beets can significantly lower blood pressure by up to 4–10 mmHg over a period of only a few hours. [7] [8] [9] [10]

Additionally some study have also shown that drinking beetroot juice can aid in lowering blood pressure levels. [11]

Moreover beet are also packed with nitrates (the body converts to nitric oxide) a molecule that dilates blood vessels, causing blood pressure to drop. [12] [13] [14]

4. Beets May Help Improve Brain Health

Beetroot has an astounding effect on brain function, particularly in older members of the population. Beets are a great source of folate, also known as B-9 that played an important role in improving brain health.

Additionally, studies have found that, nitrates in beets may improve mental and cognitive function by promoting the dilation of blood vessels and thus increasing blood flow to the brain. [15]

Another 2010 study in 14 older men and women (average age of 74) found that participants who ate a high-nitrate diet, including beet juice, for two days enjoyed more blood flow to the frontal lobe of their brain (a region known to be involved with executive functioning skills like focus, organization, and attention to detail). [16]

5. Can Improve Athletic Performance

Beets have significant amounts of carbohydrates to provide fuel for energy and sports activities, in fact beets mainly consist of water (87%), carbs (8%), and fiber (2–3%).

Several studies have found that, nitrates in beets may help improve the efficiency of mitochondria, which are responsible for producing energy in your cells. [17]

Various other studies have found that beets may also improve cycling and athletic performance and increase oxygen use by up to 20% . [18] [19] [20] [21]

6. Beets May Improve Digestive Health

Dietary fiber are not only important for healthy diet but are also linked to a reduced risk of various diseases. [22]

Beets are great source of fiber, in fact one cup of beetroot contains 3.4 grams of fiber, making them an excellent source of dietary fiber. [1]

The dietary fibre help promote digestive health, keep you regular and prevent digestive conditions like constipation, inflammatory bowel disease and diverticulitis. [23] [24]

Additionally fiber may also help in reducing the risk of a number of chronic health conditions.

7. Beets have anti-aging properties too

Beets are really great, as they can make you young again, thanks to vitamin A, a powerful antioxidant substance that can defend the eye against free radicals, while reducing macular degeneration.

The pigment antioxidants present in this root vegetables can lower your cholesterol levels within the body and have anti ageing effects.

Additionally beets are also packed with certain minerals like selenium, zinc, and copper that are beneficial to maintain skin radiance. simply applying its juice will certainly benefits to attain a natural glow.

8. Other Health Benefits Of Beets

Here are additional 9 impressive health benefits of beets

Beets May Help You Lose Weight
May Have Some Anti-Cancer Properties
Beets May Help Boost Your Immunity
They Are Good for Your Eyes
Beets Are Good for Your Liver
They Are Good for Your Heart
Beets Improve Sexual Health
May Help Fight Acne
Beets help your body detox

How To Add Them In Diet

Beetroot are not only nutritious, but they are also incredibly delicious and more importantly they're easy to incorporate into your diet. Beetroots can be bought precooked and canned for convenience, or you can make them fresh by roasting, steaming, pickling and ofcourse pulsing them to juice.

You can slice them to salad, puree them for dip, pulses them for juice, add them in your pasta or mix them for smoothie. Here's a simple recipe you can try right now.

Beets and apple smoothie. (Calories: 112kcal)

Ingredients:

½ apple
1 small beetroot, pre-cooked
½ lime (juiced)
1 tsp maple syrup
10 mint, fresh
1¼ cups water

Procedure:

Throw all fresh ingredients in a blender and pulse them until you have a desirable texture, pour in your favourite bowl, top them with your favourite garnish, and you are ready to enjoy!

Cheers! 🥂

The Bottom Line

Beets are really great, not only they are low in calories but also are packed with nutrients, including fiber, folate and vitamin C. Not to mention they have all these amazing benefits of health.

More importantly they are delicious and versatile, meaning you can add them with other healthy food to enhance your diet and health.

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7 Evidence-Based Health Benefits of Magnesium

2020-10-14T06:42:00.011+01:00

Magnesium, an element straight out of your period table is one of the most important mineral that your body requires to function efficiently. In fact magnesium supports more than 300 enzymes in the body.

No wonder they are considered as fourth most abundant mineral after calcium, potassium and sodium, in the human body.

Magnesium is essential for the body to perform several functions such as muscle and nerve function, bone formation, DNA and RNA synthesis, heart health, and energy production.

On other hand a deficiency in magnesium can lead to number of disease including Anxiety, Depression, Muscle cramps, High blood pressure, Hormone problems, Sleep issues, Low energy, Low vitamin D, Low vitamin K.

Unfortunately studies have found that about 50 percent of people in the United States and Europe do not get the recommended daily amount of magnesium. [1]

However, you can add this vital mineral through your regular diet, there are number of delicious food that are packed with magnesium including dark leafy greens, nuts, seeds, fish, beans, whole grains, avocados, yogurt, bananas, dried fruit, and even dark chocolate.

Here are 7 evidence-based health benefits of magnesium

1. Magnesium Can Lower Blood Pressure

A high blood pressure can put unnecessary stress on your heart and blood pressure, which in turn raises the risk of heart attacks and strokes.

Magnesium has a relaxing effect on the smooth muscle of blood vessels, allowing them to dilate. In fact, one study found that “after taking magnesium supplementation, systolic and diastolic pressures were significantly improved. [2]

Additionally magnesium may also help body to release a hormone-like compound called prostacyclin. Prostacyclin is known to reduce tension in blood vessel walls. There are bunch of other studies that show taking magnesium can lower blood pressure. [3] [4] [5]

2. It Helps Fights Depression

A stressed life full of junk food and work might be a cause of depression. However magnesium helps relax the nervous system and enhance mood. It is considered essential for proper brain function and mood regulation.

Various studies have found that magnesium supplementation may work as well as anti-depressant medications to improve symptoms. [6]

In a randomized controlled trial in depressed older adults, 450 mg of magnesium daily improved mood as effectively as an antidepressant drug. [7]

Additionally some studies have also shown that magnesium may also help with anxiety and PMS. [8]

3. Magnesium Has Anti-Inflammatory Benefits

Chronic inflammation has been linked to number of disease from increase in risk of type 2 diabetes to cardiovascular disease and other chronic illnesses. Taking recomend amount of magnesium could go a long way toward quelling inflammation.

Various studies suggest that low magnesium levels are associated with higher levels of inflammation that may also drivers of aging, obesity and chronic disease. [9] [10] [11]

Several other studies have also shown that taking magnesium supplements can reduce CRP (a protein made by your liver also known as c-reactive protein) and other markers of inflammation in older adults, overweight people and those with prediabetes. [12] [13] [14]

4. It Improves PMS Symptoms

Premenstrual syndrome or PMS, is one of the most common disorders among women of childbearing age. However magnesium have shown to improve symptoms of PMS.

Temporary low mood, breast tenderness, headaches, poor sleep, anxiety and water retention are some of the most common symptoms of PMS.

One study found that a supplement of magnesium glycinate (at a dose of 250 mg per day) significantly improved these symptoms compared to a placebo. [15]

Various other study results have also found similar results, where magnesium has been shown to improve mood, reduce water retention and other symptoms in women with PMS. [16] [17]

5. Magnesium Has Benefits Against Type 2 Diabetes

Insulin sensitivity are at the core of blood sugar disturbances, like metabolic syndrome and diabetes. However magnesium is known to keep blood sugar levels under control.

Researches say that about 48% of people with type 2 diabetes have low levels of magnesium in their blood. More importantly magnesium have shown to impair insulin’s ability to keep blood sugar levels under control. [18] [19]

According to National surveys of US, people who consume the highest daily intake of magnesium (≥ 355 mg/d) have a 32% lower risk of metabolic syndrome than those consuming the least magnesium (≤ 197 mg/d). [20]

6. It May Boost Exercise Performance

Magnesium plays a role in exercise performance, as it activates adenosine triphosphate (ATP) in the body, which helps to create energy in the body.

A number of studies have shown that supplementing with magnesium can boost exercise performance for athletes, and people with chronic disease and elderly, [21] [22] [23]

However research results are mixed. Other studies have found no benefit of magnesium supplements in athletes with low or normal levels of the mineral . [24] [25]

7. Other Amazing Benefits Of Magnesium

Here's a list of another 10 health benefits of magnesium.

Magnesium Can Help Prevent Migraines
It Improves bone health
Magnesium prevents cardiovascular disease
It helps with digestion
Magnesium helps treat insomnia
It Relieves tight muscles
Magnesium can enhance memory
It can benefit leg cramps
Magnesium promote follicle hair growth
It cuts down your risk of cancer

How much magnesium per day ?

The requirement of any minerals in our body is divided into two type that is macro and trace minerals. Magnesium is one of seven macro minerals, meaning you need relatively large amounts of it each day to stay healthy.

However the amount of magnesium you need per day mainly depends on age and gender. Here's a breakdown, according to the National Institutes of Health: [26]

Birth to 6 months 30 milligrams (mg)
7 - 12 months - 75 mg
1 - 3 years - 80 mg
4 - 8 years - 130 mg
9 - 13 years - 240 mg
14 - 18 years 410 mg for boys and 360 mg for girls
18 + years 400-420 mg for men and 310-320 mg for women
Pregnant 350-400 mg depending on age
Breastfeeding 310-360 mg depending on age

Where To Find Them?

There are number of food products that are jammed with magnesium, here is the list of 10 amazing food that are an excellent source of magnesium. [27]

Pumpkin seeds: 46% of the RDI in a quarter cup (16 grams)
Spinach, boiled: 39% of the RDI in a cup (180 grams)
Swiss chard, boiled: 38% of the RDI in a cup (175 grams)
Dark chocolate (70–85% cocoa): 33% of the RDI in 3.5 ounces (100 grams)
Black beans: 30% of the RDI in a cup (172 grams)
Quinoa, cooked: 33% of the RDI the in a cup (185 grams)
Almonds: 25% of the RDI in a quarter cup (24 grams)
Cashews: 25% of the RDI in a quarter cup (30 grams)
Avocado: 15% of the RDI in one medium avocado (200 grams)
Salmon: 9% of the RDI in 3.5 ounces (100 grams)

The Bottom Line

No doubt that magnesium is a key elements that performs hundred of functions. More importantly it supports more than 300 enzymes in the body. That becomes essential for maintaining good health.

Just make sure you are getting plenty of this essential minerals in your body. Try incorporating food rich in magnesium or take a supplement if you’re unable to get enough from your diet alone.

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Oranges - A Fruit With Unimaginable Benefits

2020-10-13T06:31:00.001+01:00

Oranges are sweet and juicy, and are among the world’s most popular fruits. Oranges are round citrus fruits with finely-textured skins that are, of course, orange in colour just like their pulpy flesh.

Oranges grow on orange trees (Citrus x sinensis) and belong to a large group of fruits known as citrus fruits called hesperedium. Today, they are grown in most warm regions of the world and are available throughout the year.

Orange are naturally packed with some amazing antioxidants like vitamin B1 and vitamin C. They are also a great source of dietary fiber and generally available in summer season.

Additionally they are also known for some amazing minerals like niacin, thiamine, vitamin B6, riboflavin, foliate, pantothenic acid, phosphorus, selenium, magnesium, manganese, and copper.

Oranges are not just effective in boosting immunity, they are also known reduces the bad cholesterol and regulates blood pressure and works against common cold and flu, Moreover they are also great for replenishing body fluids, in fact one medium orange provides four ounces (or a half cup) of water.

This article explains everything you need to know about oranges.

Orange Nutrition Facts

Here's the nutritional value for about half of a large orange (100 grams). [1]

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

Carbs- Oranges have very little fat and few calories they are mainly composed of carbs and water. You must also considered that larger portions will contain more calories and carbs (for example, a large orange, 3-1/16" in diameter, has about 87 calories and 22 carbs.

Natural sugars — orange have natural sugar like glucose, fructose, and sucrose that are responsible for the fruit’s sweet taste. However despite their sugar content, oranges have a low glycemic index (GI) of 31–51. [2]

Fiber- orange has dietary fiber that provides health benefits, The main fibers found in oranges are pectin, cellulose, hemicellulose, and lignin. Moreover One large orange (184 grams) packs around 18% of the Reference Daily Intake (RDI). [1]

Health Benefits

Improve Heart Health

Heart diseases are world’s most common cause of premature death. But thanks to oranges that are rich in potassium, an electrolyte mineral that is responsible for helping the heart function well.

Oranges have flavonoids like hesperidin which reduces cholesterol and prevents your arteries from getting blocked. They also have protective effects against heart disease. [3]

Oranges are also rich in fiber, providing 16% of your daily needs with just one medium-sized orange. Besides keeping you regular, dietary fiber delivers a slew of other benefits, from lowering your risk of heart disease to decreasing blood cholesterol levels. [4]

Oranges Help Prevent Anemia

Anemia is caused by iron deficiency, it is characterized by low levels of red blood cells or hemoglobin, decreasing its ability to carry oxygen.

Even though oranges are not a good source of iron, they are an excellent source of organic acids, such as vitamin C (ascorbic acid) and citric acid. Further several researches have shown that vitamin C and citric acid can increase your body’s absorption of iron from the digestive tract. [5] [6]

Oranges might not be a best source of iron, but they may protect you against anemia by increasing your iron absorption.

Vitamin C Present in Oranges Have Eye-Healing Benefits

Eye diseases can be environmentally-induced, lifestyle-induced, age-induced, or genetic. However oranges might help improve your eye health.

Oranges a rich in vitamin-C, a powerful antioxidant that helps in the development and maintenance of the connective tissue of the eye. It may also heal sensitive capillaries in the retina.

Conditions such as macular degeneration, vision loss, and cataract are some of the health risks vitamin C has been proven to reduce. [7] [8]

Additionally oranges are rich in carotenoid compounds which are converted to vitamin A and help prevent macular degeneration that results in a loss of vision.

Oranges Help Prevent Kidney stone

Kidney stones have a record of affecting up to 5% of the whole population. However oranges might again work as superhero to prevent formation on kidney stone.

In fact 2006 study found that orange juice consumption was associated with lower calculated calcium oxalate supersaturation and lower calculated undissociated uric acid, two indices of lowered urinary calcium stone formation. [9]

Additionally, they are good source of citric acid and citrates, that seem to have similar effects to potassium citrate (prescribed to patients with kidney stones). [10] [11]

Additional Health Benefits Of Oranges

Here is another list of 10 amazing health benefits of oranges.

Oranges Decrease the Risk of Diabetes
Oranges Lessen Cognitive Symptoms of Alzheimer’s Disease
Oranges are Powerful Anti-Cancerous Fruits
The High Fiber Content in Oranges May Inhibit Chronic Constipation
Oranges Provide Smart Carbohydrates for Proper Weight Management
The Antioxidant Capacity of Oranges Help Prevent Free Radical Damage
Oranges Encourage Proper Bone Health and Restrict Development of Osteoporosis
Oranges Linked to the Prevention Emphysema
Oranges Delays Signs Of Ageing
Imparts Good Hair Growth

Adverse Effect

Oranges are great with no adverse effects on you. However oranges contain organic acids, mainly citric acid and ascorbic acid (vitamin C), that might be not a good choice for people who experience heartburn, as it could can make symptoms worse.

However some people have an orange allergy, but this is rare, the symptoms are usually mild and involve irritation and itching of the mouth. Anaphylaxis is rare.

How To Add Them In Your Diet:

Oranges can be a great way to start our day, simply adding a glass of orange juice in your morning breakfast will do more good then you ever imagined. They are also a perfect snack option to go for.

However if you are not a fan of orange juice try this simple smoothie recipe to avail all goodness of this amazing fruit.

INGREDIENTS

4 fresh oranges, peeled
2 cups ice
1/3 cup milk (your preference – regular or plant based milk)
1–2 tablespoons honey (or agave or your desired sweetener)
1 teaspoon vanilla extract (you can use packed or make a fresh one at home)

Procedure:

Simply toss all the ingredients in blender and blend them untill you have your desirable texture, pour in your favourite glass, drizzle some maple syrup and top them with some crushed almonds. Enjoy!

Cheers!🥂

The Bottom Line

Oranges are not only great in flavours but they are also rich in nutrition, while making them one of the most popular fruit in the world. They are also rich in antioxidants, making them best to tackle many chronic disease.

Adding them in your diet may help prevent cardiovascular disease, fight cancerous cells and treat kidney stone. These amazing benefits should motivate you to eat more of this delicious fruit.

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7 Evidence-Based Health Benefits of Almonds

2020-10-12T06:39:00.000+01:00

Did you know that the Almond is considered the “King Of Nuts”?

Almonds are eaten across the world and are among the world’s most popular tree nuts. Despite being classified as a nut by most, almonds are actually seed from the fruit of an (Prunus dulcis) almond tree. They are known to belongs to the Rose family which also includes peaches, apples, pears, cherries, and apricots.

Whether you are a health and fitness enthusiast or are interested in making healthier food choices, almonds is definitely one food you should enjoy on a regular basis.

Almonds contain lots of healthy fats, fiber, protein, magnesium and vitamin E, not to mention they are also amazingly rich in antioxidants. Additionally they’re also great source of omega 3, (polyunsaturated essential fatty acid) that keeps your heart healthy.

The nutrients and fiber present in almonds will not only keep you full for a long time, but they may also keep your cholesterol levels in check, which prevents from any damage in the heart health. Moreover they also have anti-inflammatory properties that help keep inflammation in the body away.

Here are 7 health benefits of almonds.

Almond Nutrition Facts

Here's nutritional value for 1 ounce (28g) or about 24 whole unsalted almonds.

Calories: 164
14.2 gram fats
0mg of sodium
6.1 gram of carbohydrates
3.5 gram of fiber
1.2 gram of sugar
6 gram of protein

1. Almonds Are Packed With Massive Amount of Nutrients

Despite their small size they are no less then mini nutrient grenades. Almonds are nutrient-rich, low carb, and high-energy seeds that do not compromise on pleasing your palate.

Almonds boast an impressive nutrient profile. A 1-ounce (28-gram) serving of almonds contains. [1]

Protein: 6 grams
Fat: 14 grams (9 of which are monounsaturated)
Vitamin E: 37% of the RDI
Manganese: 32% of the RDI
Magnesium: 20% of the RDI

They also contain a decent amount of copper, vitamin B2 (riboflavin) and phosphorus.

However you should also consider that, they are also high in phytic acid, a substance that binds certain minerals and prevents them from being absorbed.

2. Almonds Can Lower Cholesterol Levels

Consuming almond on regular basis may lower the risk of metabolic syndrome and further protect you from cholesterol and blood pressure problems.

In a study it was found that eating 1.5 ounces (42 grams) of almonds per day lowered LDL cholesterol by 5.3 mg/dL while maintaining “good” HDL cholesterol. Participants also lost belly fat. [2]

Additionally eating almonds as part of your regular diet helps raise HDL cholesterol, or "good" cholesterol, levels, and prevent its risk of oxidation, which protects you from any cardiac ailment or heart disease.

3. Almonds Can Assist With Blood Sugar Control

A high blood sugar level can be a warning to diabetes, and may also increase the chances of diabetes. However eating a hand full of almond may lower your blood sugar level.

Almond are naturally packed with magnesium, and is involved in more than 300 bodily processes, including blood sugar control. [3]

According to a research almonds help to reduce the reactionary rise in glucose and insulin levels after meals. This modulation protect from the dangerous spikes in blood sugar, which diabetics often suffer from following a large meal, or a meal with an unexpectedly high level of sugar in it. [4]

Additionally almonds are also good source of healthy fats, vitamins and fiber, that help regulate the absorption and processing of glucose.

4. Almonds Also Benefits Blood Pressure Levels

Almonds are high in potassium and low in sodium, both are factors that regulate blood pressure. More importantly they are great source of magnesium, that is known to lower blood pressure levels.

Various studies have found that, a deficiency in magnesium is linked to high blood pressure regardless of whether you are overweight. [5] [6] [7]

We recommend lowering your salt intake, it may help in reducing the risk of high blood pressure, which could have caused problems in your overall health, especially it could cause heart disease.

5. Almonds May Be Effective For Weight Loss

Nuts like almonds, walnuts and many other aid in weight loss due to their nutrient density. As your body struggles to break these nutrients and digest.

Almonds are great for weight loss. If eaten in moderation, as they are not only low in carbs and high in protein and fiber but they are also packed with mono-unsaturated fat that is known to satisfies the appetite and prevents over-eating.

A study in 100 overweight women found that participants who consumed almonds lost more weight than those on a nut-free diet. They also showed improvements in waist circumference and other health markers. [8]

6. Almonds Are Loaded With Antioxidants

Anti-oxidants are important plant compound that are known to protect against oxidative stress, which can damage molecules in your cells and contribute to inflammation, aging and diseases like cancer. [9] [10]

In one of the studies, 60 male smokers were asked to consume around 3 ounces of almonds every day for 4 weeks. After 4 weeks, when they were examined, it was found that the oxidative stress damage indicators had come down by 34% [11]

Additionally they also have a high content of vitamin E, which is a powerful antioxidant. Almond are also consider world’s best sources of vitamin E, with just 1 ounce providing 37% of the RDI. [12]

Additional Health Benefits Of Almond

Here are 9 Health Benefits of Almonds that will motivate you to add them in your diet.

Almonds improve Cognitive Function
Almonds are good for Bones
Almonds are good for Skin and Hair
Almonds are good for Heart
Almonds prevent Breast Cancer
Almonds help treats Anaemia
Almonds keeps Acidity in check
Almonds ensures proper growth and development of the baby during pregnancy
Almonds can help prevent gallstones

How To Add Them In Diet.

Almond are really versatile, meaning you can eat them in number of ways, you can simply soak them in water and eat them every morning, this will also boost your memory. You can also add them in desert, specially indian desert, or simply pulse them in smoothie.

Here's an simply recipe that you can enjoy right now.

Banana Almond Smoothie:

Nutrition Facts

Per Serving- 376 calories; protein 9.2g ; carbohydrates 48.3g ; fat 19.4g ; cholesterol 0mg ; sodium 102mg .

INGREDIENTS

1 medium to large frozen banana (break your bananas into one-inch chunks before freezing)
1 heaping spoonful of almond butter
2 spoonfuls flax seed
½ cup almond milk or regular milk
drizzle of honey, agave nectar or maple syrup
tiny drop of almond extract (or vanilla extract)

Procedure:

Throw all the ingredients in blender and blend them untill you have your desirable texture, pour in your favourite glass, drizzle some maple syrup and top them with some crushed almonds. Enjoy!

Cheers!🥂

The Bottom Line

Almond are really great not only from flavour profile but also nutritional value too. Almond are packed with lots of healthy fats, fiber, protein, magnesium and vitamin E.

You can add them in your diet without worrying about weight gain as they are fiber and have a lower glycemic index than many other nuts, meaning they will keep you full for longer period of time while promoting satiety.

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