Category: Fruits and vegetable

Oregano is mainly known as a taste enhancer for some majorly consumed food items like pizzas and pasta. Oregano is used for various other culinary purposes but did you know that it is used as a medicine too? This native herb of Mediterranean is used since ages for making several medicines. The natural components of oregano boost our health in several ways; here are a few benefits of Oregano:

Nutritional value of Oregano

Oregano is home to many vital vitamins and minerals, which are essential for our wellbeing. Per 100g of oregano contains 42.5g dietary fiber, calcium 1597mg, iron 36.80mg, vitamin C 2.3mg, vitamin A 1701u, vitamin E- 18.26mg and many other electorates and phytonutrients. It does not contain any cholesterol and has a long list of components, which aid in the prevention of several diseases.

 Health benefits of Oregano:

Improves Digestion

Oregano contains a lot of fiber. This fiber helps in easing the digesting procedure and smoothens the excretion process. Fibre also helps your body to absorb more nutrients from the food you intake. Apart from this fiber also helps in maintaining gut health. Include dried oregano in your day-to-day food products such as bread dough, salad seasoning, stuffing, etc., to improve your digestion.

Aids in maintaining bone health

Minerals like calcium, iron, and magnesium are very necessary for maintaining bone health. Oregano contains all these minerals in sufficient quantity, which further helps to maintain bone health. Consume at least 5-10 grams of dried oregano daily to improve your bone health.

Guard against cancer

Some research has stated that oregano helps in preventing cancer as well as stops the cancer cells from growing. The antioxidants and rosmarinic acid present in oregano make it a natural ingredient, which can possibly prevent cancer. Include oregano in any form in your diet to maintain good health and prevent the development of cancer cells in your body.

Improves heart health

Oregano is a rich source of omega-3 fatty acids that are responsible for reducing the risks of heart complications. It also helps in maintaining the regular heart rate and blood pressure. Use oregano oil instead of regular oil or olive oil wherever possible to maintain better heart health.

Fights bad bacteria

Some lab experiments and studies have concluded that oregano is effective in fighting 23 types of bacteria, which lead to various skin and body infections. Massage a few drops of oregano oil (infused in coconut oil) on the affected area to get rid of skin infections.        

Detoxifies the body

A study has shown that oregano has the highest amount of antioxidants compared to other herbs; a half teaspoon of oregano has more antioxidants than 3 cups of fresh spinach. Due to the high rate of such antioxidants, it helps in detoxifying your body by removing all the toxins out of your body caused due to several environmental and lifestyle factors. Make it a point to consume fresh oregano with salads or dilute it in water daily to boost the detoxifying process.

Treats common cold, sinus and period cramps

Oregano contains vital elements like thymol, caryophyllene, pinene, limonene, etc. It also has various antiseptic and antispasmodic properties due to the presence of several vitamins and nutrients. This is the reason why oregano has the ability to treat minor aches, cold, indigestion, period cramps, etc. Boil fresh oregano leaves and flowering stem in water and drink it to treat these conditions.

Benefits of oregano for skin

Oregano can be used in the form of oregano oil for skin and hair; it has the following benefits:

• Oregano contains a compound called carvacrol, which aids in treating minor skin conditions like acne, rashes, fungal infections, etc.
• It has the ability to kill bad bacteria that cause skin infections.
• Due to its anti-fungal and anti-inflammatory properties, oregano can heal the damage caused by free radicals.

Benefits of oregano for hair

• Due to its anti-inflammatory properties, oregano oil if mixed with shampoo can help reduce dandruff in just one week.
• It prevents hair problems like balding, lice, ringworm, hair fall, dandruff, itchy scalp, etc.
• Regular hair massage with oregano oil stimulates hair growth and strengthens your hair.

General uses

• Oregano oil is an insect repellent. Due to the presence of carvacrol, it can act as a natural insect killer.
• Oregano if mixed with baking soda and other mints in appropriate quantity it can help in cleaning rugs.
• You can use oregano oil as a room freshener by mixing it with lavender oil or any other fragranced essential oil.

Raspberries have been in existence for centuries. However, despite the vast availability of this fruit, most people aren’t aware of its amazing benefits. A member of the rose family, this fruit is native to northeast Asia and Europe.

Here are some of the amazing health benefits of raspberries, one of the world’s healthiest berries:

1. Boosts Digestive Health

A cup of raspberries has around 8 grams of dietary fiber. It will prevent you from constipation and manage smooth bowel movement.

2. Anti-Cancer Benefits

These benefits of raspberries are contributed by their anti-inflammatory phytonutrients and antioxidant. Presence of ellagitannins can switch signals delivered to budding cancer cells, keeping them benign (dormant). It can also inhibit the number of existing cells by directing signals that boost cell death (apoptosis).

3. Helps Maintain a healthy weight

Rich in soluble fiber, raspberries can help maintain a healthy weight by giving you a sense of fullness, preventing overeating. The fruit is devoid of fat and replenishes your body with essential minerals and vitamins. A cup of these berries contains just 50 calories and gives your body almost half of the recommended daily intake of vitamin C.

4. Beautiful Hair and Skin

Raspberries are helpful in maintaining good skin and hair health. The fruit is rich in vitamin B, which can curb hair loss and even reduce graying. Raspberries contain folic acid that induces hair growth and imparts a healthy shine. Vitamin C helps maintain a healthy scalp. These yummy berries are also helpful in maintaining younger looking skin. The credit goes to the high content of antioxidants that slow down the aging of the skin. Anthocyanins present in red raspberries are helpful in maintaining youthful skin and a beautiful complexion. Omega-3 and Omega-6 fatty acids in raspberries are helpful in treating skin conditions such as psoriasis and eczema.

5. Healthier Bones

Raspberries are rich in manganese. It is an important element for maintaining healthy strong bones by as it boosts their mineral density.

6. Helps Maintain Blood Sugar Levels

The natural sugar present in raspberries is absorbed into the bloodstream slowly. Hence, it prevents sugar crashes. Intake of these berries will also curb sugar cravings and mood swings.

7. Boosts Brain Health

Raspberries contain folate, potassium, and antioxidants that offer neurological benefits. Folate can curb the occurrence of Alzheimer’s disease. It also inhibits cognitive decline. Rich in potassium, raspberries boosts blood flow to the brain and improves cognition, ability to concentrate better, and improves neural activity.

8. Fight Infections

A cup of raspberries contains 54% percent of the daily-recommended vitamin C. The vitamin is a powerful water-soluble antioxidant that helps the body to develop the strength to fight against infectious agents. It also helps the body to get rid of free radicals (cancer-causing agents) in the body.

9. Improve Eye Health

Raspberries comprise of zeaxanthin, a powerful antioxidant known for its ability to protect the eye from age-related macular degeneration.

10. Maintain Healthy Blood Pressure

Rich in potassium (186 milligrams a cup), these berries are also low in sodium content (1.2 milligrams). It relaxes the blood vessels to maintain healthy blood pressure.

With so many amazing health benefits raspberries provide, it is time to include these into the daily diet and stay healthy inside out. Read this article to explore the immense benefits of raspberries.

References:

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=39

The Health Benefits of Raspberries and Blueberries

Why You Should be Eating More Blueberries and Raspberries

Five Health Benefits of Eating Raspberries

The grapes cultivation has an ancient history going back to thousands of years. The usage of grapes in food and beverages is prevalent worldwide in every household. The grapes always provide scrumptious opportunities to the food connoisseurs in making different nutriments tastier and in making fine wine.  You can eat grapes raw, in salads, desserts, jams, and in raisins forms. These are packed with good health, here are amazing benefits of eating grapes.

FACTFILE

• Apart from using them in foods, grape production used mostly in making wines. Globally, about 72 Million Tons of grapes produce 7.2 Trillion gallons of wine.
• It is grown in temperate climates across most continents. In the USA, California state is its major grower.
• Grapes are available in seeded and seedless varieties in green, red, black, yellow or pink in colors.
• Grapes are high in nutrients like vitamins, minerals, and antioxidant contents that protect against cancer, cardiovascular diseases, eye’s health besides helping prevent other health disorders.

Health benefits of eating grapes

A rich diet of grapes can do wonders to your body.

Grapes are high in healthier nutrients. One cup of grapes contains- 104 calories, 27.3 grams carbs, 1.1g protein, 1.4g fiber, besides having good doses of Vitamin C, vitamin B6, vitamin K, and minerals like copper, manganese, potassium, etc.

Its high Antioxidant controls Diseases

Antioxidants compounds are mostly plant-based that prevent degeneration of body cells caused by free radical. These dangerous molecules cause oxidative stress, which attributes to diabetes, certain types of cancer, and cardiovascular health issues.

Amazingly, the skin and seeds of grapes have over 1600 beneficial plant compounds that are important for your good health, being powerful antioxidants, these prevent various diseases. Red Grapes contain resveratrol antioxidant, a polyphenol compound that protects the heart and lowers blood sugar, this also has anti-cancer properties. Red grapes contain powerful anthocyanins antioxidants that are more effective in the fruit as well as in red wines.

Grapes prevent diseases

Cardio-vascular: The quercetin and resveratrol compounds in grapes help in recovering from the damage caused by bad cholesterol. Its polyphenols, fiber, and potassium also reduce cardio-vascular disorders.

Cancer:

Polyphenols compound in Grapes are anti-inflammatory and antioxidant. Polyphenols are part of resveratrol found in the skins of red grapes. This also prevents tumor growth in lymph, colon, liver, stomach, breast, skin, and leukemia. It also contains flavonoid quercetin compound with anti-cancer properties.

Constipation:

With its fibrous and watery contents, the grapes keep good bowel movement, yet another health benefit of eating grapes.

Lowers blood pressure:

Its potassium contents blood pressure and heart-related issues, prescribed when sodium consumption prohibited in the patient.

Diabetes:

It lowers the blood sugar level because of the presence of good sugar.

The health of eyes:

Antioxidants in grapes prevent free radicals, improving eye stress, retina, cataract, and general eye health.

Other benefits:

The studies found its nutrients effective enough in treating Acne, Alzheimer’s disease, osteoarthritis, and in boosting the immune system.

The amazing benefits of eating grapes are undeniable. Include grapes in your diet to avail its amazing benefits.

References:
https://www.medicalnewstoday.com/articles/271156.php
https://www.healthline.com/nutrition/benefits-of-grapes

Makhana or Gorgon nut is a seed of the lotus plant, found mostly in India and its Bihar state solely produces 90% of the total world production of Makhanas. These are sun-dried lotus seeds with amazing health benefits, which are elaborated here for you:

Starchy and white Makhanas seeds have ample healing properties, used extensively in Chinese medicines and in herbal concoctions of Ayurveda. However, its nutritional benefits are more noticeable when eaten raw, in snacks or in various recipes of food.

Exceptional protein source

A vegetarian or a vegan finds it problematic to meet up the day-to-day need of protein from the plant-based protein sources. Not to worry, they can now have 4.1g of protein from 100 g of Makhanas. This quantity of protein supplements the protein demand for the body largely. Roughly speaking, a sedentary woman should have 46g and a man should have 56g protein per day. Luckily, lotus seeds are safe for protein in comparison to meat products, which provide ample protein but have many unhealthy contents in them too.

Weight-loss

Enormous low-fat nutrients of Makhana prompts recommendations of nutritionists for weight-loss. The studies on makhanas are very encouraging, as they find its amazing role in detoxifying the liver and boosting the metabolism.

Improves Digestion

Makhanas improve digestive system because of the presence of fiber and other nutrients in them that help the appetite. It also regulates bowel movement, when you add them to your healthy diet plan.

Anti-aging

One of the laudable benefits of makhana is its anti-aging property. This has an enzyme called L-isoaspartyl methyltransferase that helps in building new cells and repair damaged protein cells. For this special property, Makhanas or lotus seeds are blended in several beauty products.

Anti-inflammatory

Makhanas have a compound called kaempferol, which is a natural flavonoid that averts inflammation. The natural flavanol in this helps control oxidative stress in aged kidney.  This compound also repairs soft gum tissues, making makhana a boon for dental health.

Anti-cancer properties

Kaempferol compound is effective in reducing cancer in ovary, breast, and prostate, thanks to its anti-cancerous properties.

Provides relief in Arthritis and strengthens bones

In the long list of nutrients in Makhanas, calcium is also present in plenty. A cup (32g) full of makhanas have 52.2mg of calcium besides many other minerals including manganese, potassium, and phosphorous. Calcium is a vital substance for strengthening bones and joints.

Helps in Diabetes

Because of its low glycemic index, makhanas are helpful in controlling diabetes. These are very effective in regulating insulin, as it helps to slow down glucose release into the bloodstream.

Helps in insomnia

Late nights and sleep deficiency cause many health issues. Insomniacs usually suffer from stress and mental qualms that lead to this disorder. It is an excellent home remedy to tackle sleeping issues because of its natural calming abilities over mind and body.

Anti-diarrhea

Makhanas avoid diarrhea, it is a tried and tested ingredient in ayurvedic treatment for diarrhea. It also improves spleen health that controls not only diarrhea but also fortifies digestive system.

Gets rid ulcer and mouth sores

Do you have mouth sores and ulcers? Makhanas or Lotus seeds with their anti-inflammatory properties treat and heal sores too.

Useful in pregnancy

Makhanas are the fine source of minerals, vitamins, and protein that are important for pregnant women. The regular consumption of makhanas would end the deficiency of vital nutrients.

Helps to treat vital heart and Blood Pressure disorders

Makhanas are low in sodium and high in its magnesium content, besides other amazing nutrients. These nutrients help in treating heart diseases and in controlling high blood pressure.

Owing to the above amazing Health benefits of lotus seeds/ makhana, make them a part of your regular diet.

References:

16 Health Benefits of Fox Nut (Phool Makhana / Lotus Seeds) & Nutrition Facts

https://nutritiondata.self.com/

A handful of Makhana benefits in many ways (Benefits of Makhana)

The papaya is an amazing nutrient-rich fruit with 88% water content, antioxidants, good carbs, and other elements. Health benefits of papaya are noteworthy, not to mention its wonderful taste. Read more about papaya in this article.

Carica Papaya is an original native of Central America and Southern Mexico, now being cultivated extensively in India and other tropical countries. Loaded with a bagful of nutrients and sweet taste, papayas are either sweeter red-orange in flesh or yellow in color. Health benefits of Papaya are incredible, thanks to its nutrients.

Nutrients: 100g of papaya contains calories-43g, protein-0.47 g, fat-0.26g, Carbohydrate-11 g, Dietary fiber- 2 g, vitamin C- 102% of per day need, vitamin A- 32% of RDI, potassium-11% of RDI, Vitamin B5- 4%, Folate or vitamin B9- 9% of RDI, Vitamin E-0.71g and other vitamins in small measures, besides calcium and magnesium minerals. Papaya has numerous antioxidants namely carotenoids that has an antioxidant called lycopene.

6 Health Benefits of Papaya to avail every day

1. Antioxidant Power

Free radicals damage good body cells and encourage oxidative stress that causes diseases that hit the body’s vulnerable parts. Carotenoids antioxidants in papayas, help deactivate free radicals. These antioxidants help in controlling the diseases in elders, like Alzheimer, prediabetes, and liver ailments.

2. Anti-cancerous

Papaya’s antioxidant, Lycopene, is very effective in countering cancer. So much so, that, the cancer-suffering patients are advised by doctors to eat papaya even while they are under treatment. You must include papaya in your daily diet plan to have its true benefits.

3. Good for Heart

Papaya lowers LDL level in the body. LDL is bad cholesterol. If you want to avoid any heart-related complication, a regular healthy diet is mandatory. Include papaya in your breakfast or meals for its health benefits. Its vitamins, mineral, and dietary fiber support general health, significantly more for the heart’s health.

4. Keeps stomach fine

Popularly, papaya finds its perpetual place on the breakfast table for its effectiveness in regulating the bowel movement. Its positive effect on digestion is mainly because of an enzyme called papain, which helps in breaking protein for easy digestion. People who suffer from irritable bowel syndrome (IBS) get big support by papaya for reducing bloating and constipation occurrences.

5. Good for eyes

Good vitamin-A content in papaya supports the eyes nicely. Deficiency of vitamin-A proves disastrous for the eyes, in shape of weaker eyesight, early cataract, and other eye’s ailments. The children today are worst off being exposed to fast food, mobiles and other video screens that harm their eyes. Papayas for them are an excellent source to refurbish their depleted vitamin-A supply.

6. Bones and Joints

Ample vitamin C in papaya is a boon for the bones and joints for its potent anti-inflammatory properties. Aging adds up to the woes of joints with more wear and tear, forming arthritis that destabilizes the normal movement. By adding papaya in meals regularly, one can have big relief from joint pains. Add Vitamin-C supplements along with papaya, if the joints problems become acute.

Papaya is also very useful in the cure of Polycystic Ovarian Syndrome and various other skin ailments. Thus, Health benefits of papaya are undeniable in daily meal plans.

References:

https://www.healthline.com/nutrition/8-proven-papaya-benefits

Health Benefits of Eating Papaya

Winters are here and you need to take special care for yourself to be able to enjoy the holiday season well. Warming foods must make a grand appearance on menus and dining tables. Sesame seed (til in Hindi), is one of the warming foods widely recommended by health experts and Ayurveda medics. These minuscule seeds are used in a number of winter sweets such as til-gur (jaggery) ladoos, rewari, and gajak. The seeds are associated with longevity and prosperity in several Indian religious lores.

Here are some delectable and healthful sesame seeds recipes to help you include more sesame seeds in your diet, this winter:

1. Winter Garlic Sesame Seeds Dressing Salad

This salad is loaded with antioxidants and amazing benefits of sesame seeds.

Ingredients

Garlic – 1 head

Olive oil – 2 tbsp

Chopped kale leaves – 6 cups

Chopped broccoli slaw – ¾ cup

Thinly sliced red onion – ¼ cup

Unseasoned rice vinegar – 2 Tsp

Low-sodium soy sauce – 1 Tsp

Honey – ¼ Tsp

Orange zest – ¼ tsp

Toasted sesame oil – 1 tbsp

Sesame seeds – 2 tsp

Preparation Method

Step 1 – Preheat the oven to 425 degrees F.

Step 2 – Bake garlic for 45 minutes on a sheet of aluminum foil with 1 teaspoon of the olive oil drizzled on it. Remove from the oven and open the foil. Allow the garlic to cool.

Step 3 – Place the kale in a medium bowl. Now add a teaspoon of olive oil. Rub oil into kale for about 2 minutes gently. Add the broccoli slaw and onion to the kale.

Step 4 – Discard skin of roasted garlic cloves and place into a separate bowl. Add orange zest, rice vinegar, honey, and soy sauce into the garlic until smooth. Add sesame oil and the remaining olive oil.

Step 5 – Add veggies to the bowl with the dressing. Toss and sprinkle sesame seeds.

Step 6 – Serve immediately.

2. Sesame Seed Jaggery Balls

Sesame seeds are rich in calcium, good fats, fiber and a number of essential minerals and vitamins, which are great for the hair, skin and overall health. So, go ahead and incorporate these healthy seeds in your diet!

This recipe is good for young, old, and the kids.

Ingredients

Sesame seeds – 1 cup

Melted Ghee – 3 tablespoon

Water – 1/2 cup

Powdered jaggery – 1 cup

Black cardamom – 8

Preparation Method

Step 1 – Dry roast sesame seeds in a flat pan on medium heat until they turn pale golden.

Step 2 – Put the jaggery and water in a pan. Heat and allow it to melt and forms a thick syrup. Drop a little syrup into a bowl of chilled water. If it forms a ball, your syrup is ready.

Step 3 – Now add the toasted sesame seeds to the syrup. Mix well.

Step 4 – Add some ghee and cardamom powder. Mix well. Take the mixture off from heat.

Step 5 – Grease your palms with ghee. Create a golf ball-sized lump of the warm mixture. You must roll it between your palms till smooth.

Step 6 – Lay the balls on a greased plate to cool. These will soon harden to candy-like texture.

Tip  – You can store jaggery balls for up to 10-15 days in an air-tight container.

3. Sesame Seeds Pulao

This is a delicious dinner recipe. It is highly nutritious with white sesame seeds added as one of the main ingredients.

Ingredients Required

Basmati rice – 2 cups

Red chilies – 4-5

Sesame seeds – 2 tbsp

Peanuts – 1/2 cup

Cashew nuts – 1/2 cup

Cream – 1/2 cup

Desi ghee – 3 tbsp

Mustard seeds – 2 tsp

Curry leaves – 10 -12

Uncooked urad dal – 1 cup

Salt

Preparation Method

Step 1 – Wash the rice with water. Soak for a while.

Step 2 – Dry roast the red chilies in a pan and add sesame seeds.

Step 3 – Grind them. Keep aside.

Step 4 – Heat a pan and add desi ghee. Add peanuts and cashew nuts and fry them.

Step 5 – Once they turn brown, take them out. Keep aside.

Step 6 – Heat ghee and add cream. Mix well.

Step 7 – Add the fried nuts to this mix.

Step 8 – Allow it cook for a minute or two. Pour it out in a bowl and pour this over the rice once cooked.

Step 9 – Heat some ghee in a flat-bottomed pan.

Step 10 – Add the mustard seeds, curry leaves, and urad dal.

Step 11 – Mix well. Add the ground sesame seeds and red chilies once daal turns golden brown.

Step 12 – Mix well. Add some water (2 cups or more). Allow it to boil and add rice.

Step 13 – Stir gently. Add a pinch of salt.

Step 14 – Allow it cook on low heat till the water evaporates.

Step 15 – Add nut and cream mixture once the rice is cooked.

Step 16 – Mix well. Cover it with foil paper and allow it cook for 2- 3minutes.

Step 17 – Serve hot.

References:

https://food.ndtv.com/lists/10-best-sesame-seeds-recipes-1712210
https://www.ndtv.com/food/sesame-seeds-til-for-winters-warming-benefits-and-5-delicious-recipes-to-try-1952389
https://www.myfooddiary.com/blog/winter-salad-with-garlic-sesame-dressing

If you want to make sure your kids grow healthy, ensure you feed them the right amount of superfoods. Kids require a proper supplement of nutrients. Energy when combined with nutrients in right amounts, children can grow healthier and properly.

Unfortunately, kids are in the current times more dependent on fast food and ready-made meals these days. This has resulted in retarded growth and unhealthy conditions such as obesity.

Including superfoods will help to accelerate growth and health in kids. Here are top 7 superfoods that work for growing children listed below:

1. Milk

Milk is undoubtedly the most crucial part of a child’s daily diet. Loaded with vitamin D and many valuable vitamins like calcium and phosphorous, milk is one of the best of top 7 superfoods that works for growing children. It is vital for the growth and development of teeth, nails, and bones in children. Your child should be given at least 1-2 glasses of milk on a daily basis for healthy development.

2. Bright Coloured Fruits and Vegetables

Make sure you include many carrots, tomatoes, bell peppers (green, yellow, and red), and papaya in your diet. These superfoods are high in carotenoids and beta-carotene which get converted into active vitamin A inside the body. Vitamin A is very essential for vision, proper growth, good skin, and repair of body tissues.

3. Eggs

Rated as one of the top 7 superfoods for growing children, eggs are a powerhouse of healthy protein. They are very beneficial for kids in the growing stage. B vitamins in eggs also contribute to the development of the neurological system and brain function. This is not all. Eggs also comprise of several other healthy nutrients such as selenium, folate, omega-3 fatty acids, zinc, vitamin D, and iron. The kids must have at least 1-2 eggs for breakfast. This will provide them with the necessary energy for activities day long.

4. Fish

Brain development is very essential for growing children. Fish makes for a necessary and compulsory part of their diet to ensure the same. Experts suggest that kids must consume fish at least twice a week. Regular consumption of the right amount of fish will let your kids have maximum benefits of nutrients such as B vitamins, protein, omega-3 fats, and minerals. All of these nutrients will work together to promote the healthy development of the heart, cognitive system, and eyesight of your kid. Take care that you don’t feed your kid with shark, swordfish, and marlin. The best kinds are tuna and salmon.

5. Apples

There is a famous saying, an apple a day will keep the doctor away. No wonder apples are deemed as a healthy snack for all. Loaded with fiber, antioxidants, and vitamin C, these should be taken as a great alternative to junk food.

6. Chicken

Chicken is loaded with protein. The recipes made from chicken are one of the top 7 superfoods that work for growing children. Since it has a very mild and tender texture, it is recommended as the first protein supplement for babies.

7. Carrots

Yummy bright orange colored superfood is overloaded with nutrients that offer a healthy and much-needed boost to the immune system. It is also good for the eye health of your kid.

Most Women Miss Essential Elements in Their Diet

Women do not get time off their super busy schedule to take care of their diet. However, experts say that they must make extra efforts to keep cholesterol and blood pressure levels down, improve blood sugar levels, get ample calcium, and add a lot of minerals, fiber, protein, and vitamins to their diet.

Including some superfoods will definitely help. Here’s a list of top 7 superfoods every woman must have in her diet:

1. Beans

Adding beans to your diet will help you fight cancer. It will reduce your chances of breast cancer by around 34%. Beans are rich in plant-based chemicals (phytosterols) and high amounts of fiber.

2. Turmeric

Consuming foods with turmeric twice a week may prevent health conditions such as Alzheimer’s and dementia. The active ingredient in turmeric, curcumin help in healing brain cells and help delay the mental degeneration associated with age.

3. Low-fat Yogurt

Women need to supplement their diet with ingredients that ensure strong bone health. This makes a crucial impact on health. Studies have revealed that women tend to develop osteoporosis due to smaller, thinner bones. As women reach menopause, they experience a sharp dip in estrogen (hormone than protect bones) levels. It is recommended that women must have regular servings of low-fat or Greek yogurt, one of the top 7 superfoods every woman must have in her diet, to get ample amount of calcium. The probiotics in yogurt ensure smooth functioning of GI tract.

4. Salmon

If you are a seafood lover, include salmon in your regular diet. Loaded with omega-3 fatty acids, salmon is a great way to improve good cholesterol levels in your body. Fatty fish (Alaskan salmon) is the best choice. As a bonus, it will help you reduce weight and improve skin texture.

5. Walnuts

Walnuts are known to be the best source of heart-healthy protein. These are known to possess very large amounts of alpha-linolenic acid (ALA), an omega-3 fatty acid. This is important to keep cholesterol at healthy levels, improve skin texture, and metabolism working at a healthy rate.

6. Pumpkin seeds

Women at pre-menopausal stage usually experience heavy periods, which make them vulnerable to develop anemia. A diet rich in iron generally helps prevent iron-deficiency and anemia. Pumpkin seeds are known to be the best dietary source of this mineral. So have a handful daily.

7. Dark Chocolate

Don’t feel guilty of enjoying a piece of dark chocolate. It contains healthy flavonoid that helps prevent clogged arteries and cuts down the risk of developing a heart disease. Experts suggest consuming up to 3.6 ounces daily. This will make the chocolate work as beta-blockers and ACE inhibitors to reduce blood pressure. Health experts suggest dark chocolate that contains a minimum of 60% cocoa.

As the famous saying goes, “Let food be thy medicine, and medicine be thy food,” it’s true that right food can serve as medicine and provide you with energy.

Although not a serious condition, cold is annoying. It makes you feel lethargic, causes a disturbance in carrying out day to day activity and leads to other health issues such as a headache, fever, cough, etc. Certain foods possess powerful properties that can support the body to fight an illness. These are helpful in relieving certain symptoms and help you heal faster.

Here is a list of top 8 superfoods that effectively fight common cold:

1. Chicken Soup

Chicken soup is the number one remedy for the common cold recommended for over hundreds of years. This is a very high source of minerals, vitamins, calories, and protein. Chicken soup is a great source of healthy fluids and electrolytes required for hydration. It works well for fever.

Hot chicken soup is very effective at clearing nasal mucus and works as a natural decongestant. The amino acid cysteine (N-acetyl-cysteine) breaks apart mucus. It restricts the action of neutrophils (white blood cells) that may lead to symptoms causing stuffy nose and cough.

2. Vegetable Soups and Stews

Whether you are a vegetarian or not, have a bowl of vegetables soups and stews. These will supply you with required protein and nutrients to fight off flu and cold. Try adding garlic and mushrooms to soups and stews. These are great for the immune system.

3. Foods Rich in Zinc

Zinc is an amazing immune system booster. According to studies, it has been revealed that when taken within 24 hours of the onset of symptoms, zinc can cut the duration of colds. Some of the best sources of zinc include whole grains, nuts, poultry, seeds (pumpkin seeds and sesame), beans, and shellfish such as oysters.

4. Vitamin C Rich Foods

Doctors to recommend Vitamin C for boosting the immune system. Studies have also revealed that it can help get rid of cold faster. Hence, you must include more foods Vitamin C rich foods in your diets such as bell peppers, strawberries, broccoli, sweet potatoes, and tomatoes. You must also snack on citrus fruits as far as you can such as limes, oranges, lemons, and grapefruits. The white softer layer on the skin of citrus fruits is loaded with flavonoids which boost the immune system. These are also great for expediting recovery.

5. Oily Fish

The superfood is loaded with omega 3. You can go for either salmon, herring, mackerel, sardines, and tuna. This helps minimize harmful inflammation in the body. Oily fish also reduces symptoms of severity and offers pain relieving benefits.

6. Turmeric

This is no secret! Turmeric is one of the top 8 superfoods that effectively fight the common cold. This powerful ancient spice comes from the ginger family. This dried rhizome comprises of curcumin, an antioxidant renowned worldwide for its inflammatory-fighting and pain-relieving powers. You simply need to slice or grate turmeric root into tea. This may be any tea such as honey, lemon, and ginger tea. You can add dried turmeric to a spoonful of honey just before bed. A combination of turmeric and black pepper will also help the body get the most of the spice’s cold-fighting properties.

7. Chile Peppers

Biting into hot pepper can clear up your sinuses and break up mucus in no time. Spicy food is very helpful in sweating out the fever. It raises body temperature and causes the fever to break. Loaded with capsaicin, chile pepper breaks up mucus to unclog nose. If you are not pepper tolerant, eat a piece of whole-grain bread immediately after consumption.

8. Garlic

This acts as a powerful tool in fighting the common cold. It has allicin, a compound responsible for blocking enzymes that affect infections caused by bacteria and virus. Garlic also has strong antioxidant and preventative powers which can help if consumed at the start of a cold.

References:

https://www.health.com/health/gallery/0,,20631007,00.html
https://www.healthline.com/nutrition/15-best-foods-when-sick

7 Immunity-Boosting Foods to Fight Colds and Flu

https://www.food.ee/blog/7-superfoods-that-fight-the-cold-and-flu-season

Repairing and building muscles tissue is the consistent process human body undergoes. Discover 8 super foods that facilitate muscle building in this article. If losing weight is tough, gaining weight (read building muscles) is the toughest job on earth. Ask those who have been serious about pumping up the muscles. A lot of hard work and dedication is involved in the whole process. Diet, of course, plays the most important part. How about knowing top 8 superfoods that can build muscles tissue faster.

Here are some of the best superfoods that you can include in your bodybuilding diet:

1. Fish Oil

Most gym-goers are recommended fish oil supplements. These are rich in fatty acids that help the body keep up with the crucial metabolic process. The anti-inflammatory component helps to repair muscles near the joints. Fish oil supplements fulfill day-to-day recommended value.

2. Mixed Nuts

You cannot go wrong with this one. A handful of the nuts daily post-workout session will make for an ideal snack. Nuts are loaded with healthy fats and protein. These are crucial for muscles repair.

3. Whole Eggs for Muscles building

Whether you hit the gym for muscle building or simply wish to stay healthy, eggs are a crucial constituent of a healthy diet. These are known to be a complete source of vital nutrients needed by the body’ iron, proteins, and vitamins. In fact, eggs comprise of all the important ingredients human body requires for healthy muscle building.

4. Wild Salmon

These taste good and are an excellent source of healthy fats and nutrients. Wild salmon contains 20 grams of protein per 100-gram serving. This is the amount of protein required by the body to let the metabolic process carry on in a healthy way. Additionally, wild salmon is an excellent source of omega three fatty acids.

5. Bananas

Bananas are an excellent source of energy. They are high in iron, fiber, and protein. Have it as a pre and post workout snack.

6. Green Tea

This tea variety contains a powerful antioxidant. It also acts as a natural diuretic. Green tea will expedite fat loss process and help in muscle building process.

7. Chicken Breast

This super food will help you develop lean muscle. An excellent source of lean protein, chicken breast can be synthesized easily to repair muscle tissue and other cells that may get damaged during hard training. The superfood is rich in many bodybuilding-friendly nutrients including iron, niacin, vitamin B6, selenium and zinc.

8. Milk

Rich in two high-quality proteins – whey and casein, milk makes for brilliant bodybuilding food. Whey protein is broken down into amino acids easily and absorbed into the bloodstream. On the other hand, casein is digested slowly. This ensures a steady supply of smaller amounts of protein to the body for a longer period. Milk also contains vitamins and minerals. It is also rich in good carbohydrates and fats, which are important for building muscles.