Archive for September, 2015

Hazelnuts nutrition facts

Wednesday, September 30th, 2015

Health benefits of Hazelnuts

  • Hazelnuts are very high in energy and loaded with numerous health-benefiting nutrients that are essential for optimum health. 100 g nuts carry 628 calories. They are rich in mono-unsaturated fatty acids like oleic as well as essential fatty acid, linoleic acid that helps lower LDL or bad cholesterol and rise HDL or good cholesterol. Research studies suggest that Mediterranean diet plentiful in monounsaturated fatty acids help to prevent coronary artery disease, and strokes by favoring healthy blood lipid profile.
  • The nuts are rich in dietary fiber, vitamins, and minerals and packed with numerous health promoting phyto-chemicals. Altogether, they help protect from diseases and cancers.
  • Hazels are exceptionally rich in folate, which is a unique feature for the nuts. 100 g fresh nuts carry 113 µg; that is, about 28% recommended daily intake of this vitamin. Folate is an important B-complex vitamin that helps prevent megaloblastic anemia, and most importantly, neural tube defects in the newborn. Good news for the expectant mothers!
  • Hazel nuts are an excellent source of vitamin E; contain about 15 g per 100 g (providing 100% of RDA). Vitamin E is a powerful lipid soluble antioxidant required for maintaining the integrity of cell membrane of mucusa and skin by protecting it from harmful oxygen-free radicals.
  • The nuts, like in almonds , are free from gluten, and therefore, safe alternative food sources that can be employed in the preparation of gluten-free food formulas for gluten-sensitive, wheat allergic, and celiac disease patients.
  • Besides being rich in folates, they are packed with many other important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, and pyridoxine (vitamin B-6).
  • They are rich source of minerals like manganese, potassium, calcium, copper, iron, magnesium, zinc, and selenium. Copper and manganese are essential co-factors for anti-oxidant enzyme, superoxide dismutase.Iron helps prevent microcytic-anemia. Magnesium and phosphorus are important components of bone metabolism.
  • Hazelnut oil has nutty aroma and has excellent astringent properties. It helps keep skin well protected from dryness. The oil has also been used in cooking, and as “carrier or base oil” in traditional medicines in massage therapy, aromatherapy, in pharmaceutical and cosmetic industry.

Turnips nutrition facts

Tuesday, September 29th, 2015

 

Turnips are popular, nutritious root vegetables. They are round, tuborous roots grown in many parts of Europe, and Asia as one of the cool-season vegetables. Botanically, they belong to Brassicaceae family, a broad family of greens and vegetables which also includes cabbage, kale, brussels-sprouts, etc.

Although this bulbous root is widely recognised, its fresh green tops actually are more nutritious; indeed, several times richer in vitamins, minerals, and antioxidants.

Health benefits of turnips

  • Turnips are very low calorie root vegetables; carry just 28 calories per 100 g. Nonetheless, they are very good source of anti-oxidants, minerals, vitamins and dietary fiber.
  • Fresh roots indeed one of the those vegetables that are rich in vitamin C. 100 grams of fresh root provides about 21 mg or 35% of DRA of vitamin C. Vitamin-C is a powerful water-soluble anti-oxidant required by the human body for synthesis of collagen. It also helps the body scavenge harmful free radicals, prevention from cancers, inflammation, and helps boost immunity.
  •  Turnip Green sindeed are the storehouse of many vital nutrients. The green tops compose of many minerals and vitamins several times more than that in the roots. The greens are very good source of antioxidants such as vitamin A, vitamin C, carotenoid, xanthin, and lutein. Further, the leafy-tops are an excellent source of vitamin K.
  • In addition, its top greens are also a very good source of B-complex group of vitamins such as folates, riboflavin, pyridoxine, pantothenic acid and thiamin and also an excellent source of important minerals like calcium, copper, iron, potassium, and manganese.

Is toned milk healthier than whole milk?

Saturday, September 26th, 2015

If you love the taste of milk but are wary of its fat content then go for toned milk. Toned milk can be a good substitute to whole milk as it contains little or no fat. The milk is obtained by adding skimmed milk powder and water to whole milk. This process decreases the fat content of the milk, increasing the quantity of the available milk. Here are some reasons why choosing toned milk could be a healthy choice.

Rich in nutrients

Toned milk contains the same amount of nutrients like whole milk minus the fat soluble calories. It is one of the richest sources of calcium and is helpful in strengthening your bones, teeth and muscles. Being a good source of whey protein, it digests well in your body. This milk is also an excellent source of potassium and can help maintain healthy blood pressure levels. Drinking a glass of toned milk every day in the morning can help you beat unnecessary hunger pangs.

Low calorie

Toned milk can keep your calorie intake down. One cup of toned milk contains 150 cal, whereas a cup of whole milk contains as much as 285 cal. Most calories in toned milk come from its carbohydrate content. It can be a healthy option as it contains only the natural sugar lactose, which is a carbohydrate.

Low fat

Whole milk contains saturated fats which can increase your levels of cholesterol. Saturated fats are unhealthy fats that can block your arteries and increase the risk of heart disease and stroke. Toned milk contains only 3% fat and could be a good option for people on a weight loss plan. The absence of saturated fat in the milk can help prevent weight gain and promote heart health. Besides, the milk is low in cholesterol and is thus, helpful in maintaining cholesterol levels in your body.

5 natural sources of vitamin B12 you need to include in your diet

Friday, September 25th, 2015

Why do we need vitamin B12?

Vitamin B12 also known as cobalamin contains tons of benefits in it. It plays a vital role in body metabolism. It helps the body convert the carbohydrates in food into glucose to generate energy.  It also helps in the production of blood cells. Besides, it is also crucial in maintaining the central nervous system. In children, vitamin B12 helps combat asthma.

Although this type of vitamin is absorbed in small amounts by the body, it is important for us to get enough of this nutrient from our diet. Vitamin B12 supplements offer great health benefits, but it is always better to go by the natural way.

Vitamin B12 sources

Cereals

Commercial cereals are often fortified with this vitamin. Cereals such as oats and muesli can be a good alternate source of this vitamin for vegetarians and vegans. Do remember to pick up cereals with whole grains and skip the ones with added sugar.

Eggs

People who choose not to consume meat and seafood can now count on eggs for adequate vitamin B12 supply. Whole eggs are one of the most nutritious foods on the planet with a bit of all the nutrients in it.Eggs contain the antioxidants lutein and zeaxanthin that are very important for eye health.

Dairy products

Include dairy products such as milk, butter and cheese in your diet to not run out of vitamin B12 in the body.Whole milk can be the healthiest choice as it raises good calories in the body and also prevents heart disease.

Seafood

Seafood is one of the richest sources of naturally occurring vitamin B12. They are packed with the goodness of vitamins and minerals.  Including a portion of seafood in your weekly diet may reduce the chances of suffering from a heart attack. You can choose from a wide variety of fishes such as trout, salmon, tuna, prawns and mackerel.

Meat

Meat is a rich source of this vitamin. The vitamins in meat not only promote good vision, stronger teeth and bones but also support the central nervous system promoting mental health as well.  Meat also being rich in protein is required for the overall health and well-being of the body.

Is soy milk a good substitute for milk from the dairy?

Thursday, September 24th, 2015

If you are allergic to cow’s milk or lactose intolerant, or are vegan, then soy milk could be a nutritious alternative for you. It also has a longer shelf life as compared to cow’s milk. Some types of packaged soy milk can even be stored for months at room temperature.

Soy milk is naturally low in fat and is cholesterol-free. Unlike cow’s milk, the fat in soy milk comes from heart-healthy unsaturated fatty acids. Drinking soy milk could also help you reduce the levels of bad cholesterol or low-density lipoprotein in your body. It is also packed with fibre, which makes it a vital substitute to cow’s milk.

Great source of protein

Drinking soy milk can help boost your protein intake. A cup of soy milk can provide you as much as 7 grams of protein. Unlike most plant-based proteins, soy contains all the 9 essential amino acids. These amino acids are required by your body to boost your immune system and to repair the tissues in your body.

Provides calcium and iron

Soy milk is fortified with essential minerals like iron and calcium. Calcium is required to keep your teeth and bones strong, whereas iron is vital for the proper functioning of red blood vessels.  A cup of unsweetened soy milk can provide you as much as 299 milligrams of calcium.

Can provide our daily requirement of Vitamin B12

Soy milk is also a good source of B-complex vitamins especially vitamin B12. You need to include vitamin B-12 in your diet to help your cells produce DNA and in the proper functioning of red blood cells. A cup of soy milk can provide you with 3 micrograms of vitamin B12, which is more than 2.6 microgram you require every day.

Good source of Riboflavin

Drinking a cup of soy milk every day can bolster your riboflavin count by 0.51 milligram, which is 46 percent of the recommended daily intake for women and 39 percent for men. Riboflavin is required to help your cells produce energy and to protect your DNA from damage.

Is great for weight loss

If you are trying to maintain or achieve a healthy weight, then soy milk could be a good option for you. It is a low-calorie beverage and a cup of it contains only 109 calories which are much lesser than cow’s milk. Avoid flavoured soy milk like vanilla or chocolate as they may boost your calorie intake to 129 and 141 calories respectively.

Ensures Better Blood Vessel Integrity

Soy milk also has a rich concentration of omega-3 and omega-6 fatty acids in addition to potent phyto-antioxidants which are beneficial in protecting your blood vessels from such lesions and haemorrhages. Soy milk helps bind these compounds to your blood vessel linings defending lining them from free radical attacks as well as cholesterol deposits.

Whole milk — Pros and Cons

Wednesday, September 23rd, 2015

It has almost become a dietary norm to avoid whole milk and opt for low-fat and skimmed milk. However, you always do not have to resist drinking a glass of creamy whole milk as it has its own benefits to offer. Let us take a look at the pros and cons of drinking whole milk.

Pros:

Rich in vitamins

Whole milk provides many nutrients in a single cup, more than most fruit juices. A cup of milk can provide you with 5 percent of your daily recommended intake of vitamins. It is also a good source of riboflavin and one cup of it can make up to 20 percent of your daily needs. Whole milk is also a rich source of vitamin B12 that is required to lower the levels of a compound called homocysteine that is linked to the risk of getting heart attack and stroke.

Rich in minerals

Whole milk is the best way of getting adequate amounts of calcium and other minerals in your diet. It can provide you with 30 percent of your daily calcium requirements. Whole milk is also a good source of minerals such as selenium, potassium and phosphorus. It also contains measurable amounts of zinc and magnesium. Phosphorus, found in milk, works with calcium to maintain bone health and strong teeth.

High in protein

Whole milk is considered to be a good source of protein containing all the nine amino acids. Amino acids are responsible for building and maintaining lean muscles. According to research, the protein in whole milk builds muscles more quickly than soy protein. A cup of whole milk can provide you as much as 8 g of protein.

Cons:

High in fat

A cup of whole milk contains 8 g of total fats, half of which is saturated fat. Saturated fats are considered as bad fats and can have a negative impact on your heart. They can block your arteries and increase your bad cholesterol levels while lowering your levels of good cholesterol.

Contains more calories

Whole milk may not be a good choice for those who are watching their weight as it contains a high number of calories. One cup of cow’s milk contains as much as 167.8 cal and a cup of buffalo’s milk can provide you with 285.5 cal. Whole milk gets 57 percent of its fat calories from saturated fats and the rest comes from monounsaturated and polyunsaturated fats.

Top health benefits of skimmed milk

Tuesday, September 22nd, 2015

Skimmed milk can be a good substitute to whole milk, if you are watching your weight, as it contains trace amounts of fat and is low in calories. Packed with protein, thiamine, riboflavin, vitamin B12 and minerals, a glass of skimmed milk is a perfect way to boost your health. Here are some reasons why drinking skimmed milk could be a healthy option for you.

Low-fat milk

Skimmed milk is milk from which the cream has been removed. The removal of the cream makes the milk low in fat. The absence of saturated fat in the milk can help prevent weight gain and promote heart health. Besides, the milk is low in cholesterol and is thus, helpful in maintaining the cholesterol levels in your body.

High in protein

It is considered to be a good source of protein containing all the nine amino acids. The amino acids are responsible for building and maintaining lean muscles. According to research, the protein in skim milk builds muscles more quickly than soy protein. Skim milk contains casein, a protein which can be easily digested. A cup of skimmed milk can provide you with 8.5g of protein.

Contains fewer calories

Skimmed milk is low in calories as compared to whole milk. One cup of skimmed milk contains 71 cal, whereas a cup of cow’s milk contains as much as 160 cal. Most of the calories in skimmed milk come from its carbohydrate content. It is a healthy source of the carbohydrate lactose that contributes to the calorie count of milk.

Rich in minerals

Skimmed milk offers a variety of essential minerals like selenium, potassium, calcium, magnesium, zinc and phosphorous. Calcium helps build strong teeth and bones and ensures that the muscles contract properly. Potassium helps in proper regulation of blood pressure and heart function.

Why drinking buffalo milk is a healthy idea

Monday, September 21st, 2015

Buffalo milk is thick and creamy and is thus suitable for making traditional milk products such as yogurt, ghee and cottage cheese or paneer. Another good feature of this milk is that it can be stored for a longer time due to its high peroxidising activity. It is not only a tasty option but is a healthy nutritious daily drink and can be consumed by people of all ages. Here are factors that make buffalo milk a healthy choice.

Rich in protein

Buffalo milk is a storehouse of proteins and contains all the 9 amino acids. One cup of buffalo milk will contain around 8.5g of protein and if you drink 2 glasses every day, you would be consuming 19g of protein. The milk is recommended for older people as the high protein content in it will help prevent muscle loss.

High in minerals

Buffalo milk is extremely rich in calcium and essential for your bone and dental health. Regularly drinking buffalo milk can also protect you against osteoporosis. The milk is also a good source of other minerals such as magnesium, potassium and phosphorus. It is also a rich source of iron. Iron is an element that helps our red blood cells supply oxygen to various parts of the body. Iron also helps all the muscles in the body including the heart muscle function better.

Rich in vitamin

The creamy milk is a rich source of riboflavin and vitamin B12. A study published in the Journal of Agricultural and Food Chemistry concluded that increasing the intake of vitamin B12 can significantly reduce the chances of heart attack and stroke.  Significant amounts of vitamin A, vitamin C and thiamine are also found in this milk. It also contains small amounts of folate, vitamin B6 and niacin.

Low in cholesterol

A common health issue most people face these days is higher than normal cholesterol levels.  Buffalo milk is significantly low in cholesterol and can thus be a healthy option for those suffering from diabetes and heart diseases. Additionally, the milk also aids in bringing down your LDL or bad cholesterol levels in your body.

High in fat

If you like the taste of milk and want to gain weight then you should definitely include buffalo milk in your diet. It has a much higher fat content than cow’s milk and can be a part of a healthy weight gain diet. The fats can help increase your muscle mass and get you out of that skinny frame. However, make sure you drink this in moderation as a certain percentage of fat in the milk is saturated fat that can block your arteries

5 reasons spinach juice is great for your health

Saturday, September 19th, 2015

 

Packed with a wide array of minerals, nutrients and vitamins, spinach is best when consumed in the juice form, as you are consuming the fibre along with the juice, adding to its overall benefits.  Spinach also has vitamins A, C, E, K and B complex, minerals like manganese, carotenes, iron, iodine, calcium, magnesium, potassium, sodium, phosphorus, and valuable amino acids. Apart from helping you stay healthy it also helps regulate body pH as it is alkaline in nature.

Moreover, the benefits of spinach are not limited to only one part of the human body. The leafy vegetable is great for your bones, stomach, eyes and muscle. Although the taste of the juice itself is bland, the addition of other vegetables like carrots, apples, cucumber is recommended, making it tastier.

five benefits of drinking spinach juice:

•    Thanks to the presence of vitamin K, drinking spinach juice is a great way to strengthen your bones.

•    Spinach is good for digestion. It helps protect the mucus lining of the stomach, eases constipation, helps keep ulcers at bay and flushes harmful toxins form your body.

•    Did you know that spinach is recommended for people suffering with skin disorders? Yes, spinach helps your skin stay young and supple. It rids you of dry and itchy skin and improves complexion.

•    Spinach juice is also great for pregnant women and lactating mothers as it helps in foetus development and helps reduce the risks of accidental haemorrhage. It also helps in improve the quantity and quality of breast milk in lactating mothers.

•    Spinach has traces of carotene and chlorophyll, both essential for preventing and fighting cancer. A wide range of flavonoids and anti-oxidants make it a great cancer-fighting food, especially cervical, breast, stomach, prostate and skin cancer.

In addition to these five advantages, spinach also helps resolving vision oriented problems as well. The presence of vitamin A and carotenoids helps prevent eye problems.

Why eating salads is healthy

Friday, September 18th, 2015

Including salads in your regular meals is one of the healthiest eating habits you can adopt. It is also one of the simplest ways to stay fit. Salads are disease-fighting, nutrient-packed powerhouses. They are low in fat and calories, do not contain cholesterol and have a high vitamin and mineral content.

Fibre: Salads make a very healthy, nutrient-rich meal. They are high in fibre and as they are mostly consumed raw, steamed or sautéed and they take longer to digest keeping you full for a longer time. It is an excellent way to aid weight loss. Eating a high-fibre diet can help lower cholesterol levels and prevent constipation. Add vegetables like Brussels sprouts, carrots, broccoli, beans and peas to your salad.

Vitamins: Salads are full of various vitamins especially vitamin A, C and K. Green leafy vegetables are a good source of vitamin K. Vitamin K contributes in strengthening bones and plays a major role in blood coagulation. Vegetables rich in vitamin A like spinach, lettuce and kale keep skin and eyes healthy and boost the immune system to prevent and fight infections. Also known as ascorbic acid, vitamin C is responsible for healing wounds. Vegetables like broccoli and tomatoes are rich in vitamin C.

Antioxidants: Your body cells produce free radicals which can sometimes cause damage leading to conditions like diabetes, heart disease and cancer. Antioxidants found in fruits such as strawberries and cranberries and vegetables such as onions, cabbage and yellow corn can slow down or repair this damage. Common antioxidants found in vegetables that protect the cells against free-radical damage include beta-carotene, lutein, lycopene, and selenium.

Other benefits 

Salads are multifunctional when it comes to health. Apart from keeping you full, they can provide a lot of other health benefits like keeping your gut healthy, keeping nutrient deficiencies and their ill-effects at bay, controlling sugar and keeping lipid profile in-check especially cholesterol. They also help in maintaining a healthy weight. In order to get maximum benefits out of salads, one should consume at least 2 servings per day.

Top 4 foods rich in vitamin B5

Thursday, September 17th, 2015

Vitamin B5, clinically known as pantothenic acid, is a water soluble vitamin which is required for various body functions. This vitamin helps in red blood cell production and the synthesis of sex hormones, in addition to acting as a co-factor for various chemical reactions in the body. It is important to fulfill the body’s requirement of vitamin B5 as its deficiency causes muscle cramps, fatigue and paraesthesia (numbness in the body). Hence, to reap the benefits of vitamin B5 include food sources that are loaded with this vitamin in your diet. Here are few foods that can help keep you r vitamin B5 levels up.

Mushrooms and cauliflower

Vegetables that are packed with vitamin B5 include cauliflower andbroccoli. Other than these, mushrooms also contain high amounts of this vitamin but care should be taken to choose the edible varieties. In addition to providing the required doses of vitamin B5, these foods are also loaded with many nutrients that play a key role in various metabolic activities.

Strawberries and corn

When it comes to fruits rich in vitamin B5, strawberries and corn are the best natural source of this vitamin. These fruits are loaded with various nutrients (minerals and vitamins) and antioxidants that are good for overall health. A small bowl of strawberries or boiled corn will not only boost your energy level but also provide various health benefits.

Sunflower seeds and nuts

Munching on a handful of mixed nuts (like cashews, raisins oralmonds) is one of the best ways to snack healthy and fulfill your body’s need of vitamin B5. Apart from this, adding sunflower seeds to food preparations not only enhances the taste of food but also provides you with sufficient amounts of pantothenic acid, required to carry out various chemical functions.

Meat and dairy products

The non-vegetarian food sources that contain high amounts of vitamin B5 are chicken liver, eggs and salmon. Besides that, dairy products like yoghurt and milk also contain high amounts of this vitamin. Include these foods sources in your diet and attain their far-reaching health benefits, in addition to fulfilling the body’s requirement of pantothenic acid.

7 ways to add mint or pudina to your diet

Wednesday, September 16th, 2015

 

Mint garnish

Just before you serve your meals, you can garnish it with a few mint leaves on top. This is the best way to eat it raw. Don’t forget to wash it well and clean it before you eat it, so that there is no dirt on it. Store them in your refrigerator so that they stay fresh.

Mint chutney

Give mayonnaise a miss and opt for mint chutney instead. It goes well with Indian snacks and can be used for sandwiches as well. Using other spices and condiments increases its nutrient quotient which makes it healthier.

Mint tea

If you are a tea person, you can try making its mint version at home. This tea is especially good for pregnant women as it eases nausea and vomiting. Just a cuppa will help you relax and elevate your mood.

Mint salad

Pudina makes a great salad accompaniment due to the unique and fresh flavour it lends to it. In this recipe, there are other ingredients such as cucumber and pomegranate in it that further enhance the taste of the dish.

Mint mojoto

If you are looking for something refreshing, you can make a mojito using pudina leaves, a virgin one of course! Quick and easy to make, it uses lime juice as its base. A cool drink, you can serve it to guests instead of soft drinks.

Mint lassi

If your child does not like to eat mint, this is one way to make sure they do. Add it to their glass of lassi and they will gulp it down without making a face. It will also make it more refreshing.

Mint soup

Soups are a great way to soothe yourself. When you are sick, a warm bowl of soup works wonders in improving your health and mood. This soup has mint in addition to green peas

6 healthy substitutes for white sugar

Tuesday, September 15th, 2015

One of the main reasons we crave sugar is when our body is in imbalance; but eating white sugar is not the answer.  Substitutewhite sugar with organicjaggery,sugarcanejuice, grapes, honey and dried (dates, raisins, apricots) and fresh fruits. These are not only delicious substitutes for white sugar but are also extremely healthy. Here are their benefits:

Honey

Honey is a healthy substitute for white sugar. It strengthens the heart, prevents cold, cough and fever and purifies blood. Being alkaline in nature, it does not produce acidity or gas. People with high BP problem should have honey as acetylcholine present in honey increases blood flow to the heart thereby decreasing blood pressure.

Dry fruits

These include fruits which have beendried. The most popular ones are dates (khajur), raisins (kishmish), figs (anjeer) and prunes (sukhaalubukhara).

Dates are an excellent source of potassium, iron, and vitamin B apart from being high in fibre. You can make khajur chutney or date sauce if you do not want to eat it raw.

For those who wish to sweeten their food with sugar, simply toss a few raisins in it instead. These are succulent, sweet and even contain the nutrients of grapes.

If you suffer from digestive problems, eat dry figs. They’re great for those battling asthma and even a regular cough and cold as they are mucus-drying.

Sugarcane juice

Although white sugar is made fromsugarcane, the refining process removes many useful nutrients.Sugarcanejuice contains vitamins B and C and is rich in organic salts of calcium, iron and manganese. It is recommended for people suffering from anemia and jaundice and is a refreshing beverage.

Jaggery

Often called ‘medicinal sugar’, it is useful for curing problems like cough, constipation and indigestion and has a high mineral content ensuring that we get our micronutrients.Jaggeryis the closest substitute for sugar when it comes to usage. It can be used exactly like sugar. You getjaggeryin powder form, solid form and even liquid form. You can sweetenchikkisand other Indian sweets usingjaggerywhich make excellent dessert options. It can even be used indals, vegetables and curries which need to be slightly sweetened.

Fruits

It is better to fulfill your sugar requirements from fruits like mangoes oranges, banana, carrots, beets, papaya, apple, watermelon etc. The sugar in them is in less concentrated form and hence doesn’t increase blood sugar level that drastically. Fruits are delectable, sweet and have zero fat.

Benefits of Bottle Gourd

Monday, September 14th, 2015

Bottle gourd, also called lauki or doodhi, is a vegetable that is probably better known in India for its delicious preparation calleddudhi ka halwa. Although its slightly bitter taste can be repelling but its high nutritional value can’t be overlooked. In fact, traditional healers recommended consumption of this bottle gourd to treat various conditions. Here are some of its benefits you must know.

1# Aids digestion: People suffering from constipation should eat bottle gourd as it is high in fibre and helps clear the food stuck in your colon. Additionally, juice made out of bottle gourd also helps in the treatment of acidity as it is alkaline in nature.

2# Great for weight loss Bottle gourd is one of the best foods you can have if you want to lose weight as it is 96% water, and a 100g serving contains as little as 12 calories. The high fibre content will take care of your hunger, and keep you feeling full.

3# Helps treat urinary disorders Bottle gourd has a cooling effect on your body, and a glass of bottle gourd juice is a great diuretic that can be used to treat burning sensation while passing urine. This burning sensation is caused due to high levels of acid in the urine, which can be countered by the alkaline nature of bottle gourd juice.

4# Refreshes you during summers: Just like cucumber, bottle gourd too has a high amount of water which keeps you hydrated during summers. Drinking a glass of its juice will ensure that you do not face loss of sodium, fatigue or extreme thirst while you are out in the sun. This makes it great for people whose jobs require them to travel in daylight.

5# Prevents heart disease: Unhealthy lifestyles are leading to several cases of heart disease in urban India. So much so that, 70% of the urban population is at risk of heart disease due to wrong lifestyle choices like eating fried and processed foods, smoking, etc. Like a lot of fruits and vegetables, bottle gourd has zero cholesterol and is rich in vitamins like vitamin C and antioxidants making it good for your heart.

6# Reduces stress It is quite easy to feel stressed in today’s times, and unhealthy eating can only worsen the situation. Bottle gourd has a high water content has a cooling effect on your body which makes you feel better the very moment you take it. It also has diuretic, sedative and antibilious properties which makes your body feel better internally, and keeps stress at bay.

Health Benefits of Green Beans

Saturday, September 12th, 2015

 

Some of the health benefits of green beans include the reduced risk of heart disease and colon cancer, as well as an improved regulation of diabetes. Green beans provide a big boost to your immune system and contributes to the elimination of harmful free radicals.

These nutrient-packed beans also provide benefits to the health of your eyes and bones, while regulating your digestive processes. They have also been shown to reduce the risk of birth defects for pregnant women. This low-calorie dietary choice is great for acquiring vitamins and minerals without adding any unwanted pounds!

Green Beans are members of the common bean family, Phaseolus vulgaris, and are a popular part of diets around the world. There are slight variations in shape in different areas of cultivation and green beans may be called many different things, including French beans, fine beans, string beans, or even squeaky beans, depending on where you are eating them. There are approximately 150 varieties of green beans throughout the world that come in all shapes and colors, even purple! Despite the variable appearance of the beans, their nutritional content and health benefits remain similar.

These delicious and crunchy beans are low in calories and fat and contain no cholesterol. The fiber content of green beans is very high, and it also provides some of your daily protein requirements. They also act as an easy source for acquiring vitamins like A, C, K, B6, and folic acid. In terms of minerals, green beans are a good source of calcium, silicon, iron, manganese, potassium, and copper.

5 health benefits of cherries

Friday, September 11th, 2015

Cherries help ease arthritis pain

For those who suffer from arthritis and gout, you will be relieved to find out that adding cherries to your diet can greatly decrease the intense pain associated with those ailments. Excess uric acid in the blood is the culprit behind the excruciating pain that causes swelling, tenderness and inflammation.

Cherries help fight cancer

The distinctive deep red pigment cherries are known for comes from flavonoids; powerful antioxidants that help fight free radicals in the body. Cyanidin is a flavonoid from the anthocyanin group found in cherries that helps keep cancerous cells from growing out of control. And, for cherries with the most anthocyanins go for sweet cherries with the deepest pigment; crimson-purple rather than bright red.

Cherries help you sleep

If sipping a cup of chamomile isn’t enough to induce restful sleep try having tart cherry juice before bed. Tart cherries contain melatonin, a hormone that helps make you feel sleepy. Two tablespoons of tart cherry juice has been shown in studies to be just as effective as a melatonin supplement. So, pour yourself a little cherry juice nightcap for a tasty bedtime sleep aid.

Cherries and blood pressure

Cherries are an excellent source of potassium, which helps to lower blood pressure by getting rid of the excess sodium in our body. Eating cherries helps keep potassium and sodium in balance, and can prevent hypertension from occurring. One cup of cherries has the same amount of potassium as a banana making it a great substitute when you are not in the mood for another ho-hum banana.

Cherries help keep you trim

Eating cherries can help you lose weight and stay trim.  A cup of cherries is less than 100 calories and packs in 3 grams of fiber, which will keep you feeling full longer. Also, these little beauties contain many B-vitamins such as thiamin, riboflavin and vitamin B6; these vitamins are crucial for metabolism and convert nutrients into energy.

7 health benefits of broccoli

Thursday, September 10th, 2015

 

Here are some of the benefits of broccoli:

1.Cancer prevention: Broccoli shares these cancer fighting, immune boosting properties with other cruciferous vegetables such as cauliflower, Brussels sprouts and cabbage.

2. Cholesterol reduction: Like many whole foods, broccoli is packed with soluble fiber that draws cholesterol out of your body.

3. Reducing allergic reaction and inflammation: Research has shown the ability of kaempferol to lessen the impact of allergy-related substances on our body. Broccoli even has significant amounts of omega 3 fatty acids, which are well know as an anti-inflammatory.

4. Powerful antioxidant: Of all the cruciferous vegetables, broccoli stands out as the most concentrated source of vitamin C, plus the flavonoids necessary for vitamin C to recycle effectively. Also concentrated in broccoli are the carotenoids lutein, zeaxanthin and beta-carotene, other powerful antioxidants.

5. Bone health: Broccoli contains high levels of both calcium and vitamin K, both of which are important for bone health and prevention of osteoporosis.

6. Heart health: The anti-inflammatory properties of sulforaphane, one of the isothiocyanates (ITCs) in broccoli, may be able to prevent (or even reverse) some of the damage to blood vessel linings that can be caused by inflammation due to chronic blood sugar problems.

7. Diet aid: Broccoli is a good carb and is high in fiber, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating.

Furthermore, a cup of broccoli has as much protein as a cup of rice or corn with half the calories.

Apricot Health Benefits And Nutrition Facts

Wednesday, September 9th, 2015

 

Apricots are the yellowish-orange fruits that belong to the family of Rosacea or prunus. In appearance and size, Apricots are small in size and a fully matured fruit can be between 1.5 cm to 2.5 cm. They are covered in a velvet-like skin which is smooth and soft to touch owing to a fine hairy cover. Apricot is available and consumed in both fresh as well as dried form. Both are equally nutritious in their content.

In their unripe form, Apricots are green in color and they turn to a golden yellow or orange shade ones they start ripening. They are usually available in the summer season.

Apricot Nutritional Value

Apricots are highly rich in nutritional content. It is closely related to peach and plum in the way it tastes. Following chart gives a detailed story of its rich nutritional value per 100 grams serving.

Energy 48 Kcal
Carbohydrates 11 gms
Dietary fiber 2 gms
Fats 0.4 gms
Protein 1.4 gms
Vitamin A 96 ug
Beta Carotene 1094 ug
Lutein Zeaxanthin 89 ug
Vitamin B1 0.03 mg
Vitamin B2 0.04 mg
Vitamin B3 0.6 mg
Folate 9 ug
Vitamin B5 0.24 mg
Vitamin B6 0.054 mg
Vitamin C 10 mg
Vitamin E 0.89 mg
Vitamin K 3.3 ug
Calcium 13 mg
Magnesium 10 mg
Iron 0.4 mg
Phosphorus 23 mg
Potassium 259mg
Sodium 1 mg
Manganese 0.077 mg
Zinc 0.2 mg
A 100 grams serving of fresh apricot provides you with 12% of Vitamin C, 12% of Vitamin A, 6% of Potassium and just 48 Kcal ! It is a low fat fruit and contains high amount of sugar.

Apricot Health Benefits

1. Is good for your eyes

Many studies have shown that consuming apricots is highly beneficial for your ophthalmic health. Consuming two or three servings of apricots in a day has shown to be beneficial in preventing age-related Macular Degeneration. Macular degeneration is a disorder of the eye and is one of the major causes of loss of sight in older people. It also helps in strengthening the optic nerves in your eyes.

It also lowers the risk of another major eye related illness called Neovascular ARMD. The carotenoids and the various vitamins especially Vitamin A and Beta Carotene present in apricots are responsible for  reducing the risk of developing this disorder.

Vitamin A with Carotene and Lutein prolongs vision in people suffering from retintitis pigmentosa and delays the loss of peripheral vision. It is also considered a great remedy for alleviating dry eyes symptoms. In younger people it has been found to slow the progression of Stargardt’s disease- an inherited eye disease.

2. Rich source of antioxidants

Apricots when ripened naturally are a rich source of antioxidants.Antioxidants are required by the body to aid the body’s natural functioning. Higher the amount of antioxidants in the body,  higher is the rate of elimination of toxins from it. Toxins are harmful substances that accumulate in the intestines and the digestive tract. Anti-oxidants also get rid of free radicals produced naturally in the body on exposure to oxygen. Free radicals if not scavenged regularly, can damage the body on cellular level.  Apricots have the capacity to increase the production of antioxidants.

They are also rich in carotenoids and other strong antioxidant phytonutrients. Apricots are  rich in vitamin A content due to the presence of high levels of beta-carotene in them which is a precursor to Vitamin A. Vitamin A is a strong antioxidant. Its presence is useful for the growth of  cells in the body and helps in improving the immune system. By optimizing the immune function, it leads to an overall improvement in the health of the human body.

3. High Fiber Content

Dried and fresh apricots are one of the best sources of dietary fiber. Though fiber is generally good for the human body, apricots contain a special kind of fiber that is even more beneficial. They contain the rich soluble fiber that dissolves easily in the body, this helps in absorbing essential nutrients. It melts into a gel-like substance and helps in breaking down fatty acids. Once fatty acids are broken down, they help in the excretion of digested food particles and in the easy bowel movement.

The high amount of dietary fiber also helps in keeping you safe from gastrointestinal disorders. It ensures a regular emptying out of intestines and protects from constipation and constipation induced piles.

4. Healthy for your heart

The high amount of soluble fibers is also beneficial to the heart health. How are the two related? The high fiber content is useful in reducing the LDL or bad cholesterol content in the body, thus lowering your risk of developing cardiovascular diseases. At the same time, it also helps you increase the levels of HDL or good cholesterol. Consuming just half a cup of apricots every day is useful and beneficial to the health of your heart.

Potassium in Apricots further balances the electrolyte and ensures that the muscles of your heart work to the best of their ability and remain healthy. The anti-oxidants in apricot stunt the age related heart diseases and weaknesses.

Okra or Bhindi is a Healthy Vegetable

Tuesday, September 8th, 2015

 

Okra has a number of health benefits:

  • good source of fiber: Okra is a good source of fiber, which can help ease digestion, improve blood sugar levels, and reduce your risk for heart disease.
  • low glycemic index: Okra is a good choice for people with diabetes, as it has a low glycemic index of about 20.
  • may help lower cholesterol: Itfound that okra extract may help lower cholesterol levels. This is a preliminary study, but the extract interfered with cholesterol absorption and production.
  • good source of antioxidants: Antioxidants are important for preventing heart disease, cancer, and premature aging. Okra contains a number of them, including catechin, epicatehin, procyanidin, quercetin, and rutin.
  • vitamins and minerals: Like all vegetables, okra is a good source of vitamins and minerals. These include vitamin A, B, C, and K; as well as the minerals zinc, copper, potassium, manganese, and magnesium.