In Health Tips On 30 May 2017
1. Limit your intake of foods full of saturated fats, trans fats, and dietary cholesterol. Foods with a lot of saturated fat include butter, fatty flesh like red meat, full-fat and low-fat dairy products, palm oil, and coconut oil. If you see partially hydrogenated fat in the ingredient list of a food label, that food has trans fats. Top sources of dietary cholesterol include egg yolks, organ meats, and shellfish. One type of fat omega-3 fatty acids has been shown to protect against heart disease. Good sources are cold-water fish like salmon, mackerel, halibut, trout, herring, and sardines. To help you translate the above guidelines into daily food planning, here are key guidelines: Select nonfat dairy foods only, 2 servings daily. Limit your intake of meat, poultry, and fish to no more than 3.5 to 4 ounces per day. From the choices below, which are listed from best to poor, try to select almost always from the top. Best choice: omega-3-rich fish, such as salmon, sardines, herring, mackerel, and trout. Choose at least 2 times weekly. If you re using canned fish, such as canned sardines, select very-low-sodium or no-salt-added varieties. Good choice: most other fish, plus shelled mollusks (clams, oysters, mussels, scallops). Satisfactory choices: crustaceans (shrimp, crab, lobster, crawfish), poultry (white meat, skinless) game meat (bison, venison, elk, ostrich), optimally free-range and grass-fed Poor choice: red meat (beef, pork, lamb, veal, goat). For all red meat choices, select cuts that are under 30% fat. Red meats are the least desirable choice because they not only tend to have the highest proportion of saturated fats, they are also higher in heme iron, which likely raises the risk of type 2 diabetes and colo-rectal cancer. Red meats also alter the gut s microbiome, which recent research indicates may raise cardiovascular disease risk. 2. Eat a lot more fiber-rich foods (especially soluble fiber from foods like beans, oats, barley, fruits, and vegetables). Foods naturally rich in soluble fiber have proven particularly good at lowering cholesterol. Excellent sources include oats, oat bran, barley, peas, yams, sweet potatoes and other potatoes, as well as legumes or beans, such as pinto beans, black beans, garbanzo beans, and peas. Vegetables rich in soluble fiber include carrots, brussels sprouts, beets, okra, and eggplant. Good fruit sources are berries, passion fruit, oranges, pears, apricots, nectarines, and apples. 3. Choose protein-rich plant foods (such as legumes or beans, nuts, and seeds) over meat. Common legumes include lentils, peas, and beans, such as pinto beans, red beans, white beans, and soybeans. They re full of nutritional riches and are a very healthy, protein-packed alternative to meat. Legumes help lower total cholesterol, ldl cholesterol, blood sugar, and insulin levels, and may even lower cancer risk. Nuts and seeds have been proven to modestly lower ldl cholesterol levels. To avoid blood-pressure-raising salt, choose raw or dry-roasted, unsalted varieties. To avoid gaining weight, don t eat more than 1 ounce daily since nuts and seeds are dense with calories (averaging about 175 calories per ounce). 4. Lose as much excess weight as possible. Losing excess weight is beneficial for all sorts of reasons, from improving your cholesterol profile to preventing diseases epidemic in industrialized societies, including type 2 diabetes, high blood pressure, heart attacks, strokes, gout, and many types of cancer. Do keep in mind that it s important to limit fat intake, even so-called good fats like olive oil, because any fat is dense with calories, which means heavy consumption can easily lead to a heavy body. Note: the above steps contain the key food groups that have cholesterol-lowering properties. The supplements described in tips 5 and 6 may provide additional ldl lowering. 5. Take plant sterol supplements. Sterols are naturally occurring substances found in plants. A daily intake of 1 to 2 grams of plant sterols has been shown to lower ldl cholesterol levels. Your best choice is supplements, such as cholestoff (by nature made), because they do not have the calories, sugar, trans fats, and/or salt of many foods enriched with plant sterols. 6. Take psyllium (such as metamucil). Psyllium husks are seed grains sold as a soluble fiber supplement and laxative. Metamucil is the best known brand, but psyllium is also available in less expensive store brands. Studies have shown that 9 to 10 grams daily of psyllium, the equivalent of about 3 teaspoons daily of sugar-free metamucil, reduced ldl levels. To get the cholesterol-lowering benefit, take 1 teaspoon with water no more than 15 to 30 minutes before a meal.
In Health Tips On 30 May 2017
Seeds of plant cannabis sativa, available in the market as hemp seeds, are gaining increased recognition as a complete nutrition pack. Dietitians and nutrition experts mostly recommend hemp seeds because of its excellent nutrition credentials, and recent research studies have confirmed this also. Before you go on to spend your money, here is all you should know about hemp seeds. Why should you eat? It s incredibly nutritious! What nutrition you get? Packed with protein, fibres, & minerals (vit. E and minerals like potassium, magnesium, and zinc present in good amount) Exceptionally rich in essential fatty acids omega 6 and omega 3, present in the ratio of 3: 1 which is considered to be the optimal range How to consume? Available in raw/ cooked / roasted forms. Flavor Mild, nutty Digestibility Very good (80 insoluble fibre) Best way to eat: A versatile food, it can be sprinkled on salad, mixed in with yogurt, or add into the smoothies. And it s not just the nutritional value, hemp seeds have enormous health benefits. They have been proven effective in controlling various diseases like alzheimer s, and reducing symptoms of pms by hormone regulation. Listed below are 4 evidence based health benefits of hemp seeds: 1. Heart diseases arginine present in this seed produces nitric oxide which further makes blood vessels dilate and relax, thus reducing symptoms of blood pressure and heart diseases. 2. Lowers the risk of blood clot formation. 3. Helps in treatment of skin disorders like eczema by giving relief from dry skin and itchiness. 4. Helps in treatment of pms menopause: physical and emotional symptoms caused by pms are very likely caused by sensitivity to the hormone prolactin. presence of gla (gama linolenic acid) produces prostaglandin e1 which reduces the effect of prolactin. This way hemp seed functions as a hormone imbalance regulator. Last but not the least, know that hemp seeds will not make you test positive for marijuana. Yes. It s just that hemp and marijuana are members of the same species, cannabis sativa. Hemp plants that are grown for food contain as little as 0.001 percent Tetrahydrocannabinol (thc). This means you can eat hemp as much as you want and it ll never make you high! Take home message: 3 tablespoons of hulled hemp seeds gives you 10 grams (g) of protein, 14g fat and 2g fiber.
In Health Tips On 26 May 2017
Arthritis is a disquietingly painful condition that causes inflammation and stiffness in the joints. Arthritis usually occurs due to the wear and tear of cartilages and ligaments with the onset of age, but recent studies have concluded that many foods present in our daily diet may actually trigger or aggravate symptoms of the condition. Yet also there are some superfoods that help combat and prevent arthritis. Avoiding the former and including the latter in your meals can reap surprising benefits. Some of these ailing superfoods for arthritis are: 1. Leafy greens: green, leafy vegetables like spinach, broccoli, cabbage and lettuce have a high content of antioxidants, calcium and magnesium which help in neutralizing the negative charges in the body. In case of arthritis, it prevents the further progression of the disease. 5 servings of steamed vegetables per day can work wonders for your joint pain. 2. Fishes: fish, especially oily fish goes a long way in reducing joint pain and stiffness. They are highly rich in omega-3 fatty acids which contain anti - inflammatory properties. 2 to 4 portions of oily fish per week can have an impact on you for many years to come. 3. Olive oil: olive oil contains mono - saturated fats and antioxidants, which have anti - inflammatory properties. Increase in the intake of olive oil can reduce risks of rheumatoid arthritis and prevent associated conditions. It can be used as both raw oil in preparing salads and also as cooking oil. 4. Apples: an apple a day keeps the doctor away. As true as it may be, among many other nutrients, apples are a rich source of antioxidants and magnesium which are beneficial for the bones. A daily intake of 100g of apples eaten as a sole snack, or mixed with salads would in the long run prevent the risks of arthritis. 5. Onions: onions apart from fostering good digestion is also loaded with quercetin which is a bioflavonoid antioxidant that suppresses inflammation. It effectively removes the free radicals within arthritis joints and also reduces the release of protein- destroying enzymes. It can be consumed raw, can be served as a sauce and can also be used for cooking. Arthritis is a disquietingly painful condition that causes inflammation and stiffness in the joints. Arthritis usually occurs due to the wear and tear of cartilages and ligaments with the onset of age, but recent studies have concluded that many foods present in our daily diet may actually trigger or aggravate symptoms of the condition. Yet also there are some superfoods that help combat and prevent arthritis. Avoiding the former and including the latter in your meals can reap surprising benefits.
In Health Tips On 26 May 2017
Not all women in our current fast-paced world have the time to take care of themselves as they spend a lot of time and energy in holding down a full-time and demanding job, taking care of the family and doing their household chores. Obviously, they pay no attention to eating enough of healthy food and looking after themselves as they do others. In such cases, nutrients for women are good as at least if not through foods, they get some critical vitamins for health into their systems that will keep them healthy and disease-free. Women may be a different gender from men, so it's not surprising that their vitamin needs too are apart from men's. There are some vitamins developed only with women in mind because they need more nutrients of a certain kind and less of others. Vitamin supplements women need: women need to take several vitamin supplements to be at their optimal health level. But what are they? Well, we've listed some nutrients for women for you. Here they are: 1. Omega 3 fatty acids: This brings about hormonal balance and keeps your hair, skin and nails healthy right through menopause. You can get your daily dose from salmon, walnuts and flaxseed. 2. Magnesium: As one of the essential nutrients for women, magnesium takes care of mood swings during premenstrual tension and eliminates bloating and migraine during a woman's period. It also absorbs calcium and aids bone and teeth development. You can find magnesium in halibut, spinach, nuts and legumes. 3. Inositol: This aids ovulation in women and brings relief to pcos patients. It can be found in kidney beans and red beans and nuts. 4. L-arginine: To increase a woman's sex drive, l-arginine is good. You can find it in abundance in milk, dairy products, nuts and poultry. 5. Biotin: This b-complex vitamin aids in bringing back the lustre to your skin, hair and nails. One among many nutrients for women, biotin also produces the necessary enzymes for a healthy nervous system and liver. Biotin is found in liver, eggs, cauliflower, salmon and cottage cheese. Vitamin b complex: Critical vitamins for every woman: We need vitamins for our daily functioning and our various functions like bone-building, growth and development of body cells, etc. Without them, we would not develop into normal individuals. So, let's consider all the essential critical vitamins for every woman that she must take regularly: Calcium: When, with age, women's bone mass reduces, they need to take more nutrients for women like calcium to prevent the onset of osteoporosis. Normally, women would need about 1, 500 mg of calcium per day, depending on their age. This can be achieved by drinking milk, eating milk products like cheese, cream, etc, and drinking pure orange juice that's fortified with calcium or its supplements. Vitamin D: Again, when age sets in, women lose some of their ability to convert direct light into vitamin d, without which, the body will not be able to use calcium. To prevent such a situation, nutrients for women are advised that contain calcium and vitamin D. Iron: Menstruating women need enough iron for their normal functioning and to prevent anaemia setting in. Iron-rich foods include spinach, beans, tofu, poultry, meat, broccoli and citrus fruits. However, if you are menopausal, your need for iron will be less, so a multivitamin without iron will be good for you. Folic acid: If you're pregnant, you need a regular intake of folic acid among other nutrients for women for normal development of babies. Without folic acid, babies' brains and spinal cords are badly affected. Folic acid is present in bread, orange juice, green leafy vegetables, seeds and nuts, corn, carrots and beans. Beta-carotene: This is an antioxidant or cancer-fighting ingredient that protects the body from the ill-effects of free radicals. There are several foods rich in beta-carotene, such as guava, papaya, carrots, sweet potatoes, apricots, avocado and mangoes. It has several benefits for women, right from glowing skin to healthy hair to heart health, prevention of lung cancer and much more. B6 and B12: Older women find it difficult to process vitamin b-complex like vitamin d and b12, so it helps them to take them as supplements. However, both these vitamins like any other nutrients for women are important as one ages. While vitamin b6 helps form red blood cells, vitamin b12 helps manufacture nerve cells and red blood cells. You can find them in foods like chicken, eggs, low-fat curds, milk or raisin bran. Omega-3 fatty acids: These natural anti-inflammatory substances help keep women's hearts ticking soundly, particularly as they grow older and their estrogen levels reduce. Tuna, salmon and pure orange juice are good sources of omega-3 fatty acids. Vitamin deficiency syndrome in women: When nutrients for women are present in the body in insufficient amounts, it leads to vitamin deficiency syndrome. 1. Vitamin B12: This vitamin is good for neurological functioning and blood cell formation, so it is critical to have an adequate stock of it. However, a vitamin deficiency of b12 causes fatigue, constipation, anaemic, weight loss and loss of appetite. Tingling in the hands and feet, depression and confusion are also common. 2. Vitamin C: Without this vitamin, we will end up with scurvy. The body uses this vitamin to make collagen and to metabolize protein, apart from immune functions. As far as nutrients for women go, vitamin c deficiency causes scurvy, bulimia and joint pain, loss of teeth, fatigue, etc. 3. Vitamin D: If you're not eating enough of fatty fish, liver, cheese, mushrooms and egg yolks, you could suffer from rickets, osteomalacia or muscle weakness and bone pain and daytime sleeping. This vitamin is essential for maintaining strong bones, healthy muscles and good immune function. 4. Iodine: Found largely in ocean fish, spinach, broccoli and other cruciferous vegetables, iodine is responsible in the production of thyroid hormones that are necessary for performing basic functions. When deficient in our body, these nutrients for women could lead to brain impairment, goiter or thyroid cancer. 5. Iron: Iron is necessary for functions like transporting oxygen to the body cells, creating blood cells, and others. Iron deficiency can lead to weakness, fatigue, decreased immune functioning, susceptibility to catching infection. 6. Magnesium: Found in nuts, whole grains, legumes and vegetables, magnesium regulates the body and helps with muscle control, production of energy and getting rid of toxins from the body. A deficiency in this mineral shows up as loss of appetite, fatigue, nausea, tingling, cramps, abnormal heart rhythms, coronary spasms, etc. 7. Zinc: Oysters, poultry, red meat and breakfast cereals are rich in zinc. These foods are essential nutrients for women as they fight viruses and bacteria, produce cells and help wounds heal. Signs of zinc deficiency include hair loss, loss of appetite, delayed wound healing, inability to taste food, diarrhea, skin and eye sores, etc.
In Health Tips On 26 May 2017
Foods That Boost Immunity: 1. Citrus fruits Most people turn to vitamin c after they've caught a cold. That%u2019s because it helps build up your immune system. Vitamin c is thought to increase the production of white blood cells. 2. Red bell peppers Red bell peppers contain twice as much vitamin c as citrus. They%u2019re also a rich source of beta carotene. Besides boosting your immune system, vitamin c may help maintain healthy skin. Beta carotene helps keep your eyes and skin healthy. 3. Broccoli Broccoli is supercharged with vitamins and minerals. Packed with vitamins a, c, and e, as well as many other antioxidants and fiber, broccoli is one of the healthiest vegetables you can put on your table. The key to keeping its power intact is to cook it as little as possible %u2014 or better yet, not at all. 4. Garlic Garlic is found in almost every cuisine in the world. It adds a little zing to food and it's a must-have for your health. Early civilizations recognized its value in fighting infections. According to the national center for complementary and integrative health, garlic may also help lower blood pressure and slow down hardening of the arteries. Garlic%u2019s immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as allicin. 5. Ginger Ginger is another ingredient many turn to after getting sick. Ginger may help decrease inflammation, which can help reduce a sore throat and other inflammatory illnesses. Ginger may also help decrease nausea. While it's used in many sweet desserts, ginger packs some heat in the form of gingerol, a relative of capsaicin. Ginger may help decrease chronic pain and may possess cholesterol-lowering properties, according to recent animal research. 6. Spinach Spinach made our list not just because it's rich in vitamin c. It's also packed with numerous antioxidants and beta carotene, which may increase the infection-fighting ability of our immune systems. Similar to broccoli, spinach is healthiest when it%u2019s cooked as little as possible so that it retains its nutrients. However, light cooking enhances its vitamin a and allows other nutrients to be released from oxalic acid. 7. Yogurt Look for yogurts that have" live and active cultures" printed on the label, like greek yogurt. These cultures may stimulate your immune system to help fight diseases. Try to get plain yogurts rather than the kinds that are preflavored and loaded with sugar. You can sweeten plain yogurt yourself with healthy fruits instead. Yogurt can also be a great source of vitamin d, so try to select brands fortified with vitamin d. Vitamin d helps regulate the immune system and is thought to boost our body%u2019s natural defenses against diseases. 8. Almonds When it comes to preventing and fighting off colds, vitamin e tends to take a backseat to vitamin c. However, vitamin e is key to a healthy immune system. It%u2019s a fat-soluble vitamin, meaning it requires the presence of fat to be absorbed properly. Nuts, such as almonds, are packed with the vitamin and also have healthy fats. A half-cup serving, which is about 46 whole, shelled almonds, provides nearly 100 percent of the recommended daily amount of vitamin e. 9. Turmeric You may know turmeric as a key ingredient in many curries. But this bright yellow, bitter spice has also been used for years as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis. Also, research shows that high concentrations of curcumin, which gives turmeric its distinctive color, can help decrease exercise-induced muscle damage. 10. Green tea Both green and black teas are packed with flavonoids, a type of antioxidant. Where green tea really excels is in its levels of epigallocatechin gallate, or egcg, another powerful antioxidant. Egcg has been shown to enhance immune function. The fermentation process black tea goes through destroys a lot of the egcg. Green tea, on the other hand, is steamed and not fermented, so the egcg is preserved. Green tea is also a good source of the amino acid l-theanine. L-theanine may aid in the production of germ-fighting compounds in your t-cells. 11. Papaya Papaya is another fruit loaded with vitamin c. You can find 224 percent of the daily recommended amount of vitamin c in a single papaya. Papayas also have a digestive enzyme called papain that has anti-inflammatory effects. Papayas have decent amounts of potassium, b vitamins, and folate, all of which are beneficial to your overall health. 12. Kiwi Like papayas, kiwis are naturally full of a ton of essential nutrients, including folate, potassium, vitamin k, and vitamin c. Vitamin c boosts white blood cells to fight infection, while kiwi%u2019s other nutrients keep the rest of your body functioning properly. 13. Poultry When you%u2019re sick, chicken soup is more than just a feel-good food with a placebo effect. It helps improve symptoms of a cold and also helps protect you from getting sick in the first place. Poultry, such as chicken and turkey, is high in vitamin b-6. About 3 ounces of light turkey or chicken meat contains 40 to 50 percent of your daily recommended amount of b-6. Vitamin b-6 is an important player in many of the chemical reactions that happen in the body. It%u2019s also vital to the formation of new and healthy red blood cells. Stock or broth made by boiling chicken bones contains gelatin, chondroitin, and other nutrients helpful for gut healing and immunity. 14. Sunflower seeds Sunflower seeds are full of nutrients, including phosphorous, magnesium, and vitamin b-6. They%u2019re also incredibly high in vitamin e, with 82 percent of the daily recommended amount in just a quarter-cup serving. 15. Shellfish Shellfish isn%u2019t what jumps to mind for many who are trying to boost their immune system, but some types of shellfish are packed with zinc. Zinc doesn%u2019t get as much attention as many other vitamins and minerals, but our bodies need it so that our immune cells can function as intended.
In Health Tips On 08 January 2015
Here are some oils which are well known to you: 1. Olive oil: Extra virgin olive oil is one of the healthiest oil and is suitable for cooking in oven and frying and can be used as salad dressing. It helps in maintaining healthy cholesterol levels. 2. Canola oil: Canola oil provides mono-unsaturated fatty acids. It has high amount of omega-3 fatty acids because of its light flavor and high smoke point. It is one of the most adaptable cooking oil. It can be used for cooking, dressing, grilling, sauteing, etc. 3. Vegetable oil: Vegetable oil are fully loaded with trans fats which can raise the risk of cardio vascular disease it has very high level of omega-6 fatty acids. Our body needs omega-3 and omega-6 in 1: 1. People with high consumption of vegetable oil and their products are at risk for vitamin-e deficiency and other deficiencies. 4. Coconut oil: It is edible oil extracted from kernel of coconut. Because of it's high saturated fat content it is slow to oxidize. It helps in prevention of heart disease and high blood pressure, boost immune system, prevent osteoporosis, helps in weight loss. It also helps in balancing hormones naturally. 5. Rice bran oil: It is extracted from hard outer brown layer of rice. It lower down the cholesterol levels, boosts immune system, aids in weight loss, relives menopausal symptoms. It has high smoke point which is used in high temperature cooking methods like stir frying, deep frying, etc. 6. Flax seed oil: It is yellowish oil obtained from dried, ripened seed of flax plant. It has high fiber content and rich in potassium and omega-3 fatty acid. It reduces the risk of heart related problems, play a role in burning body's fat, promote healthy skin, etc. 7. Soy oil: It is a vegetable oil extracted from seeds of soybean. It is one of the most widely consumed cooking oils. It is low in saturated fats. It is rich in vitamin-k which helps in strengthening of bones it inhibits cholesterol absorption. It also helps in reduction of triglycerides level in body. 8. Ground nut oil: It is also known as peanut oil which is derived from peanuts. It helps to prevent cancer, boost immune system, protect against symptoms of ageing such as wrinkles but excess intake of this oil may lead to weight gain