Archive for the ‘health care’ Category

Few Tips on How to Make the Most of Facials

Friday, June 24th, 2016

1. Let your skin breathe after a facial treatment.

2. Never start to apply make-up after a facial. Your pores have just been cleaned and require oxygen, so do not clog them.

3. Try and take a nap after a facial and avoid rushing back to work or taking up stressful activities. The facial tissues have been relaxed so let them be that way for sometime.

4. Try and drink some green tea or warm lime water and honey as the pressure points have been activated on the skin. They will help improve metabolism, relax the body as well as detoxify it.

5. Avoid having a bath with too cold or too hot water. Luke warm water bath is recommended after a facial.

6. Never visit a crowded or high pollution area after your skin pampering.

7. Above all be kind to yourself, you deserve it.

The Easiest Remedies to Control Dandruff & Hairfall

Thursday, June 23rd, 2016

 

1. Curd and lemon: This combination helps you to reduce hair fall and acts as a natural conditioner during the winter season. It cures dryness of the scalp and reduces dandruff. Squeeze a few drops of lemon in curd and apply on your hair as a mask. Let it dry and then rinse.

2. Hot oil massage: To regain strength and shine of your hair, massage your scalp with hot oil. It nourishes the hair skin and helps your scalp against winter winds.

3. Oil and camphor: To keep your head and hair cool, mix small amount of camphor and oil and apply it on your scalp. It reduces dandruff and the itchiness on the scalp.

4. Steam: This helps you regain the moisture content and strengthens your hair. It opens the follicles of hair so that they can absorb more nutrients. Above all, steam helps in healthy hair growth, reduces hair fall and makes them shine.

5. Neem and coconut oil: It acts as anti-fungal oil against the fungus that affects scalp, which makes it red and extremely itchy. Neem and coconut oil together becomes an antiseptic against dandruff and scalp irritation.

6. Neem paste and curd: A mix of neem leaf paste with curd, when applied on the scalp reduces hair fall, prevents the greying and boosts up hair growth.

10 Dos and Don’ts for Naturally Beautiful Skin

Friday, May 27th, 2016

1. The Golden Rule
Do: Make sure you always (and we mean always) remove your makeup before hitting the sheets. The skin needs to breathe overnight. And makeup prevents that, as leaving it on overnight clogs the pores which may cause blemishes and/or blackheads. Don’t possess a makeup remover? Just put some olive oil on a cotton pad and gently massage the oil onto your face to get rid of the makeup and dirt.
Don’t: Forget that exfoliation is indispensable. At least once or twice a week, exfoliate your skin to remove the layers of dead skin, sure to leave you with a more healthy glow and brighter skin. You can also apply a paste of walnut in powder form with yogurt to exfoliate your skin, as the antioxidants present in walnuts help remove dirt and promote radiant skin.

2. Sun and Skin
Do: Apply sunscreen with SPF of at least 15 that blocks both UVA and UVB rays. Since a lifetime of sun exposure can cause wrinkles, age spots and other skin problems, you have to protect your skin from the sun. Make sure the label reads ‘noncomedogenic’ or ‘nonacnegenic’ so that the product does not tend to block pores.
Don’t: Skip the sunscreen, whether it’s cloudy or cold outside (no excuses). If you’re heading to a beach or around reflective surfaces like snow or ice, lather your skin up with some more sunscreen with SPF of at least 30.
3. You are What You Eat
Do: Keep a note of what you put on your plate. Eat fresh fruits, greens, sufficient protein and vitamins. A diet rich in vitamin C and low in fats and sugar promotes radiant skin. Consider a low-sugar diet, which can keep insulin levels down, allowing cells to maintain ahealthy balance.
“Don’t: Eat spicy and fermented foods, salt, citrus fruits, fried food. Instead favour blander foods such as rice, oatmeal and applesauce.

4. Sweat It Out!
Do: Exercise regularly. Running, jogging and yoga will give your body the necessary blood circulation, and also accelerate the cleansing process of your entire body. You will notice a glow on your face after working out. Racing against time? Just take a brisk walk around the block.
Don’t: Skip skincare before and after a workout. Apply a toner to help minimize oil production before heading out. Exfoliate after, and then apply shea butter or olive oil to moisturize the skin.

5. Beauty Sleep
Do: Try to sleep at least 8 hours every night. If you don’t get enough shut eye, your skin gets tired just like you – it sags and you get bags. So don’t risk it. You can also apply honey on your face twice or thrice a week to naturally soothe and heal your skin.
“Don’t: Forget to wash and moisturize your face before going to bed. “For dry skin, use milder cleansers that are free from alcohol. Apply lots of moisturizer, and avoid hot water as it dries out the skin excessively.”
6. H2O to The Rescue
Do: Hydrate yourself. Drink lots of water daily, at least 8 glasses if not more. Also, eats fruits and vegetables that have a high water content such as watermelon, cucumber, orange, strawberry, grapefruit and cantaloupe. Drink water from a blue coloured bottle”, since it has a cooling effect.
Don’t: Ignore rose water. It helps prevent and reduce eye puffiness in the morning, maintains pH balance and naturally hydrates your skin if you spritz it on during the day.

7. Goodbye Acne
“Do: Wash your face with warm water, three times a day, and gently massage your face in circular motions, ensuring that the cleanser contains alpha hydroxyl acid or beta hydroxyl acid. Face packs that contain multani mitti (fuller’s earth) work really well too. After cleansing, pat dry and apply a lotion which contains benzoyl peroxide”. Benzoyl peroxide appears to be effective due to its antibacterial actions.
Don’t: Pop pimples because it can lead to more swelling, redness, and even scarring. Feel a pimple is on its way? Just clean the area with rose water, and place a chilled green tea bag for 10 minutes. Also, if you wear glasses or sunglasses, make sure you clean them frequently to keep oil from clogging the pores around your eyes and nose.
8. Go Back to Your Roots
Do: Use Ayurvedic scrubs to nourish the skin, and help it breathe better. Luckily for you, everything you need is already in your kitchen. 2 tbsp chickpea flour, ½ tsp turmeric powder, a pinch of camphor and sandalwood with some rose water/milk/water is your perfect skincare pack. Yes, the secrets of beauty lies in ancient Ayurveda.
Don’t: Neglect the basics. Make Sudarshan Kriya your beauty mantra. Yes, it’s that easy. Just breathing right could rid you of spots and pimples.  “Sudarshan Kriya is a breathing technique which incorporates specific natural rhythms of the breath that harmonize the body, mind and emotions. This helps releasing accumulated stresses, and each individual’s experience is different.”
9. Spa Day Everyday?
Do: Have a regular skin care regimen. “For dry skin, use a fresh cherry mask. Apply the pulp of fresh cherries on your face before going to bed. Leave for 15 minutes and wash with lukewarm water”.
Don’t: Forget to pamper yourself. A gentle facial massage with oils could work wonders. Depending on your skin type, choose oils from mustard, coconut, almond or Kumkadi as they are excellent nourishing agents which help to get glowing skin. Better still – switch on some soothing instrumental music. After 20 minutes, what do you have? Beautiful skin and a relaxed you.
10. Healthy Habits
Do: Take out time for yourself, and try to avoid stress as much as possible. Have you ever noticed that when you are stressed, you tend to break out more? This is because stress causes your body to produce cortisol and other hormones, making the skin more oily. Practice stress management techniques like breathing exercises, yoga and meditation. The more you meditate, the more you radiate.
Don’t: Neglect your jawline and facial muscles. For just 5 minutes a day, perform a few facial exercises. You can jut out your lower lip in such a way that wrinkles are created on the chin, then lower your chin to your chest. Another exercise that works wonders is to look up towards the ceiling and pout. It stretches out the muscles making the skin more firm.

Mangosteen nutrition facts

Friday, April 15th, 2016

Health benefits of mangosteen

  • Delicious and juicy, mangosteen is one of the popular tropical fruits. It comprises of an impressive list of essential nutrients which are required for normal growth and development and overall nutritional well-being.
  • It is moderately low in calories (63 calories per 100 g) and contains no saturated fats or cholesterol. Nonetheless, it is rich in dietary fiber (100 g provides about 13% of RDA).
  • Mangosteen is good source of vitamin C and provides about 12% of RDA per 100 g. Vitamin-C is a powerful water soluble anti-oxidant. Consumption of fruits rich in vitamin-C helps human body develop resistance against viral-flu and help scavenge harmful, pro-inflammatory free-radicals.
  • Fresh fruit is a moderate source of B-complex vitamins such as thiamin, niacin and folates. These vitamins are acting as cofactors the help body metabolize carbohydrates, protein, and fats.
  • Further, it also contains a very good amount of minerals like copper, manganese and magnesium. Potassium is an important component of cell and body fluids and helps control heart rate, and blood pressure, thus, it offers protection against stroke and coronary heart diseases.

Gooseberries nutrition facts

Saturday, April 9th, 2016

Health benefits of gooseberries

  • Gooseberries are low in calories; 100 g of fresh berries hold just 44 calories. As in blackcurrants, they too have significantly high amounts of phenolic phytochemicals, especially flavones and anthocyanins. Both of these compounds have been found to have numerous health-benefiting effects against cancer, aging, inflammation, and neurological diseases.
  • They moderately good in anti-oxidant values. At 3277 umol TE/100g, gooseberries have oxygen radical absorbance capacity (ORAC) value, which can be comparable to that of red currants (3387umol TE/100g).
  • The berries are a moderate source of vitamin-C. 100 g of fresh berries provide 27.7 mcg or 46% of daily-recommended intake values of vitamin C. Research studies have shown that consumption of fruits rich in vitamin-C helps body develop immunity against infectious agents, and help scavenge harmful oxygen free radicals from the body.
  • They carry a small amount of vitamin-A. 100 g berries has 290 IU or 10 % of RDA of this vitamin. Vitamin A is required for maintaining integrity of mucusa and skin and essential component of visual cycle. In addition, consumption of natural fruits rich in vitamins and flavonoid anti-oxidants has been found to protect from lung and oral cavity cancers.
  • Fresh berries contain small amounts of essential vitamins such as pyridoxine (vitamin B-6), pantothenic acid (vitamin B5), folates, and thiamin (vitamin B-1). Some of these vitamins are essential in the sense that the body requires them for metabolism from external sources to replenish.
  • Furthermore, gooseberries contain moderate levels of minerals such as copper, calcium, phosphorus, manganese, magnesium, and potassium.
  • Indian gooseberries (amla) are exceptionally rich in vitamin C. 100 g of amla carry astoundingly 445 mg of vitamin-C. However, their much of anti-oxidant properties come from other anti-oxidant compounds in them like tannins (emblicanin, punigluconin, pedunculagin etc).

Chives nutrition facts

Wednesday, October 7th, 2015

Sweet, mild-onion flavored chives are fresh top greens in the onion family of bulb vegetables. Its stiff, hollow, tubular leaves appear similar to that of onions, but smaller in diameter, and appear somewhat like grass from a distance. They should not be confused to green-onions, which are top greens of young, immature onion plants AND to scallions, which are top-greens of Allium fistulosum (Welsh onion). Along with chervil, parsley, and tarragon, chive makes the perfectly “balanced quartet” of classic French fines herbes (fine herbs).

Botanically, their bright green leave tubules belong to the family of alliaceae, in the genus: Allium. Scientific name: Allium schoenoprasum (common or onion chives).

Health benefits of Chives

  • Chives are very low in calories; 100 g of fresh leaves provide just 30 calories. Nonetheless, they contain many noteworthy flavonoid anti-oxidants, plant fiber, minerals, and vitamins that have proven health benefits.
  • Just like in other allium members, chives too possess thio-sulfinites anti-oxidants. Thio-sufinites such as diallyl disulfide, diallyl trisulfide and allyl propyl disulfide convert to allicin by enzymatic reaction when its leaves disrupted (crushing, cutting, etc.). Laboratory studies show that allicin reduces cholesterol production by inhibiting the HMG-CoA reductase enzyme in the liver cells. Further, it also found to have anti-bacterial, anti-viral, and anti-fungal activities.
  • Additionally, allicin also decreases blood vessel stiffness by releasing vasodilator compound, nitric oxide (NO); and, thereby, help reduce total blood pressure. Also, it blocks platelet clot formation, besides having fibrinolytic (clot-removal) action in the blood vessels. All in all, allicin helps decrease overall risk of coronary artery disease (CAD), peripheral vascular diseases (PVD), and stroke.
  • Chives surprisingly comprise more vitamin A than any other allium family member vegetables. 100 g of fresh leaves contain 4353 IU of vitamin-A or 145% of daily recommended levels. In addition, its green leaves contain other flavonoid-phenolic antioxidants such as carotenes, zea-xanthin, and lutein. Together, these compounds offer human protect from lung and oral cavity cancers.
  • They also have some other essential vitamins such as vitamin C, and K, in fact; chives are one of the richest sources of vitamin K, comparatively more than that of in scallions. 100 g of fresh greens provide 212.7 µg or about 177% of daily recommended intake of this vitamin. Scientific studies suggest that vitamin K has a potential role in bone health by promoting osteotrophic (bone formation and strengthening) activity. Adequate vitamin-K levels in the diet help limiting neuronal damage in the brain; thus, has established role in the treatment of Alzheimer’s disease.
  • Fresh chives are rich sources of folates. 100 g leaves provide 105 µg or 26% of DRI of folates. Folic acid is essential for DNA synthesis and cell division. Adequate folate levels in the diet during pregnancy may help prevent neural tube defects in the newborn babies.
  • Furthermore, the leaves are packed with other B-complex vitamins as well as some essential minerals such as copper, iron, manganese, zinc, and calcium. The leafy greens contain several vital vitamins such as pyridoxine, pantothenic acid, niacin, riboflavin, and thiamin in healthy proportions.

Cashew nut nutrition facts

Sunday, October 4th, 2015

Health benefits of Cashew nuts

  • Cashews are high in calories. 100 g of nuts provide 553 calories. They are packed with soluble dietary fiber, vitamins, minerals and numerous health-promoting phyto-chemicals that help protect from diseases and cancers.
  • They are rich in “heart-friendly” monounsaturated-fatty acids like oleic, and palmitoleic acids. These essential fatty acids help lower harmful LDL-cholesterol while increasing good HDL cholesterol in the blood. Research studies suggest that Mediterranean diet which is rich in monounsaturated fatty acids help to prevent coronary artery disease and strokes by favoring healthy blood lipid profile.
  • Cashew nuts are abundant sources of essential minerals. Minerals, especially manganese, potassium, copper, iron, magnesium, zinc, and selenium are concentrated in these nuts. A handful of cashew nuts a day in the diet would provide enough of these minerals and may help prevent deficiency diseases. Selenium is an important micronutrient, which functions as a co-factor for antioxidant enzymes such as Glutathione peroxidases, one of the most powerful antioxidants in the body. Copper is a cofactor for many vital enzymes, including cytochrome c-oxidase and superoxide dismutase (other minerals function as co-factors for this enzyme are manganese and zinc). Zinc is a co-factor for many enzymes that regulate growth and development, gonadal function, digestion, and DNA (nucleic acid) synthesis.
  • Cashews are also good in many essential vitamins such as pantothenic acid (vitamin B5), pyridoxine (vitamin B-6), riboflavin, and thiamin (vitamin B-1). 100 g nuts provide 0.147 mg or 32% of daily-recommended levels of pyridoxine. Pyridoxine reduces the risk of homocystinuria, and sideroblastic anemia. Niacin helps prevent “pellagra” or dermatitis. Additionally, these vitamins are essential for metabolism of protein, fat, and carbohydrates at the cellular level.
  • Further, the nuts are also hold a small amount of zea-xanthin, an important pigment flavonoid antioxidant, which selectively absorbed into the retinal macula lutea in the eyes. It is thought to provide antioxidant and protective UV ray filtering functions and helps prevent age-related macular degeneration (ARMD) in the elderly.

Pine nuts nutrition facts

Saturday, October 3rd, 2015

 

Crunchy yet butter textured, pleasantly sweet and delicious pine nuts are small edible seeds of female cone in a pine tree. Pine kernels are, indeed, very good source of plant derived nutrients, essential minerals, vitamins and “heart friendly” mono-unsaturated fatty acids that help benefit in reducing cholesterol levels in the blood.

Pine trees grow chiefly in the wild cold and taiga forests of the northern hemisphere, particularly of Siberia and Canada. They are huge, straight erect trees with large stem which may reach upto 75 feet in height with pyramidal or umbrella like dense foliage cover.

The “flowers” of pine tree subsequently develop into a cone. The female cones take about two–three years to mature after pollination. At maturity, the female-cones (ovulate or seed cones) may reach from as small as 3 cm cone to a very large cone reaching about 35 cm. Scales at the base and tip of the cone tends to be small and sterile, and therefore, bear no seeds. Once mature and dry, the cones naturally split open to release the seeds.

The two prominent pine species known for their large edible kernels include Pinus sibirica and Pinus koraiensis. Stone (western) pines have long slender kernels in comparison to oriental pines, in which the seeds are broad, large and have higher fat content.

Pine nuts feature tough dark-brown outer coat or shell. Inside, its edible kernel has cream white, delicate buttery flavor and sweet taste.

Health benefits of pine nuts

  • Pine nuts are one of the calorie-rich edible nuts. 100 g of dry-kernels provide 673 calories. Additionally, they comprise of numerous health promoting phyto-chemicals, vitamins, antioxidants, and minerals.
  • Their high caloric content chiefly comes from fats. Indeed, the nuts are especially rich in mono-unsaturated fatty acids like oleic acid (18:1 undifferentiated fat) that helps to lower LDL or “bad cholesterol” and increases HDL or “good-cholesterol” in the blood. Research studies suggest that Mediterranean diet which contain good amounts of monounsaturated fatty acids, vitamins and antioxidants, helps to prevent coronary artery disease and strokes by favoring healthy blood lipid profile.
  • Pine or cedar nuts contain essential fatty acid (omega-6 fat), pinolenic acid. Recent research has shown its potential use in weight loss by curbing appetite. Pinolenic acid triggers the release of hunger-suppressant enzymes cholecystokinin and glucagon-like peptide-1 (GLP-1) in the gut. In addition, pinolenic acid has thought to have LDL-lowering properties by enhancing hepatic LDL uptake.
  • Likewise in almonds , pines too are an excellent source of vitamin E; contain about 9.33 mg per 100 g (about 62% of RDA). Vitamin E is a powerful lipid soluble antioxidant, required for maintaining the integrity of cell membrane of mucus membranes and skin by protecting it from harmful oxygen-free radicals.
  • Furthermore, pines are one of gluten free tree nuts, and therefore, are a popular ingredient in the preparation of gluten-free food formulas. Such formula preparations can be a healthy alternative in people with wheat food allergy, and celiac disease.
  • Pine nuts are an excellent source of B-complex group of vitamins such as thiamin, riboflavin, niacin, pantothenic acid, vitamin B-6 (pyridoxine) and folates. These vitamins work as co-factors for enzymes in cellular substrate metabolism inside the human body.
  • Furthermore, pine nuts contain healthy amounts of essential minerals like manganese, potassium, calcium, iron, magnesium, zinc and selenium. At 8.802 mg per 100 g (about 383% of daily recommended intake), pines are one of the richest sources of manganese. Manganese is an all-important co-factor for antioxidant enzyme,superoxide dismutase. It is therefore, consumption of pines helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals.

Pine nut oil has a delicate flavor with sweet aroma, and is being employed in many traditional medicinal applications.

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.

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.