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The pomegranate is a fruit-bearing deciduous shrub in the family Lythraceae, subfamily Punicoideae, that grows between 5 and 10 m tall.
Pomegranate juice provides almost no protein (0.4 grams). Whole fresh pomegranate contains important vitamins and minerals. For example, if you eat a pomegranate you’ll benefit from 16 mg of vitamin C, or 21 percent of your total recommended daily intake if you consume a 2,000 calorie per day diet.
- Lowers cholesterol.Pomegranate juice contains antioxidants at higher levels than do many other fruit juices, and it contains nearly three times as many antioxidants as green tea or red wine does. Antioxidants are thought to provide several heart-protecting benefits, including reducing low-density lipoprotein (LDL, or “bad”) cholesterol.
- Improves bone quality.Pomegranate and its derivatives can improve bone health through decreased inflammation and oxidative stress in an animal model of postmenopausal osteoporosis.
- Helps cure cold and fever.Pomegranate Products for Prevention of Common Cold. It has a long history of use in folk medicine.The protective effect of a pomegranate concentrate (POM Flu and Cold Formula) in decreasing the incidence and duration of influenza-like illnesses and common cold among healthy adults.
- Improves memory power.Pomegranate Products for Prevention of Common Cold. Brief Summary: Pomegranate has a long history of use in folk medicine.
- Improves skin complexion.Pomegranates are a rich source of three types of antioxidants – tannins, anthocyanins, and ellagic acid. These antioxidants are known for their anti-inflammatory, anti-cancer and anti-ageing properties. The fruit also helps in repairing, rejuvenating and replenishing your skin in many ways.
- Fights heart disease.Pomegranates are a rich source of three types of antioxidants – tannins, anthocyanins, and ellagic acid. These antioxidants are known for their anti-inflammatory, anti-cancer and anti-ageing properties. The fruit also helps in repairing, rejuvenating and replenishing your skin in many ways.
- Fights prostrate cancer.Men with recurrent prostate cancer and rising prostate-specific antigen (PSA) levels,may get help from drinking pomegranate juice or taking pomegranate juice extract which significantly slowers the rate at which PSA is rising ( PSA doubling time).
NB:Pomegranate juice contains higher levels of antioxidants than most other fruit juices. It also has three times more antioxidants than red wine and green tea. The antioxidants in pomegranate juice can help remove free radicals, protect cells from damage, and reduce inflammation.
Almonds are the edible seeds of Prunus dulcis, more commonly called the almond tree. The almonds you can buy in stores usually have the shell removed, revealing the edible nut inside. They are sold either raw or roasted.
The recommended serving of almonds according to a one ounce per day system is about 23, which makes sense if you consider that three ounces of almonds would add almost 500 calories to your daily intake.
All you need to do is to take 7-8 almonds in your morning breakfast. You can either soak them in water overnight or add crushed almonds to your morning salad or even use it to garnish your dishes.
The following are the healthy benefits of having almonds;
- Helps lower cholestrol.There is evidence that almonds can help lower total cholesterol levels, LDL, and raise HDL cholesterol.While it is not fully known how they affect cholesterol levels, it may have something to do with one of the many nutrients contained in almonds.consuming 45 gms of almonds daily can reduce symptoms of dyslipidemia. Introducing dietary changes in the lifestyle can help in reducing harmful LDL cholesterol levels by reducing saturated fat.
- Improves hair quality.Almonds are rich in magnesium and nutrients which promote hair growth. By preventing dandruff and hair damage, almond provides sufficient nutrition to the hair follicles that make the hair strands stronger, thus reducing hair fall.
- Prevents heart diseases.Almonds reduce the risk of heart disease.Eating almonds can reduce the risk of heart disease by keeping blood vessels healthy.They significantly increase the amount of antioxidants in the blood stream, reduce blood pressure and improve blood flow.
- Helps fight wrinkles.Eating almonds daily may help reduce facial wrinkles.A daily snack of almonds in place of other nut-free snacks improved measures of wrinkle width and severity in postmenopausal women.
- Helps with weight loss.Almonds may help you shed those unwanted pounds.People eating a diet rich in almonds lost more weight than those on a high-carb diet with the same number of calories.The two diets were equal in calories and protein but differed in fat.
- Boosts brain power.Almonds are one of the best sources of alpha-tocopherol —the form of vitamin E that’s best absorbed by your body. … And almonds can be considered “brain food.” Healthy levels of vitamin E have been shown to prevent cognitive decline, boost alertness and preserve memory longer.
NB:It turns out you can eat too many almonds. It doesn’t matter if they’re whole or used as a substitute like almond flour or almond milk. Overconsumption of any type of food, even healthy nuts, can counteract your health or weight-loss efforts. … And too much fat can lead to weight gain, even if it’s healthy.
The immune system is a complex network of cells and proteins that defends the body against infection. The immune system keeps a record of every germ (microbe) it has ever defeated so it can recognise and destroy the microbe quickly if it enters the body again.
- white blood cells.
- complement system.
- lymphatic system.
- bone marrow.
Although all components of the immune system interact with each other, it is typical to consider two broad categories of immune responses: the innate immune system and the adaptive immune system. Innate immune responses are those that rely on cells that require no additional “training” to do their jobs.
Your immune system can be weakened by certain medicines, for example. … Your immune system can also be weakened by smoking, alcohol, and poor nutrition. AIDS. HIV, which causes AIDS, is an acquired viral infection that destroys important white blood cells and weakens the immune system.
Tests used to diagnose an immune disorder include: Blood tests. Blood tests can determine if you have normal levels of infection-fighting proteins (immunoglobulin) in your blood and measure the levels of blood cells and immune system cells. Abnormal numbers of certain cells can indicate an immune system defect.
- autoimmune disorders.
- inflammation of the internal organs.
- blood disorders or abnormalities, such as anemia.
- digestive issues, including loss of appetite, diarrhea, and abdominal cramping.
- growth and developmental delays in infants and children.
You can control and strengthen your immune system by eating the following food:
Due to its strong anti-inflammatory and antioxidant effects, ginger may boost immune health.Many test-tube and animal studies suggest that ginger can enhance immune response. What’s more, ginger has powerful antiviral and antibacterial properties .
Garlic contains compounds that help the immune system fight germs .Whole garlic contains a compound called alliin.However, allicin is unstable, so it quickly converts to other sulphur-containing compounds thought to give garlic its medicinal properties.
Red bell peppers contain twice as much vitamin C as citrus. They’re also a rich source of beta carotene. Besides boosting your immune system, vitamin C may help maintain healthy skin.
Antioxidant-rich apples may help protect your lungs from oxidative damage.Apple skin contains the flavonoid quercetin, which can help regulate the immune system and reduce inflammation.
It is therefore a good time to get into good habits and boost your immune system by drinking hot water with lemon and honey. Lemons are high in vitamin C, a natural antioxidant which enhances the immune system and has antiviral and antibacterial properties.
Bone broth has been shown to help seal openings in the gut that may lead to an overactive and eventually weakened immune system. Bone broth is easy for the body to absorb, can help heal and seal the gut, and also has anti-inflammatory properties to boot.
Turmeric is a natural way to help bolster the immune system by increasing the immunomodulating capacity of the body. Try adding extra turmeric into your diet during periods of stress or during flu season to help give your immune system a little boost.
Maitake has been shown to have an effect on the immune system for those dealing with chronic fatigue syndrome. Powdered maitake mushroom has shown to increase white blood cell activity and production – namely macrophage, natural killer cells, and T-cells.
Manuka Honey may be important for your immune system – not only does it have antimicrobial, anti-inflammatory and antioxidant properties.It may also have antiviral effects and might even help protect your body from flu. So keep taking the Manuka Honey.
Ginger is a flowering plant whose rhizome, ginger root or ginger, is widely used as a spice and a folk medicine. It is a herbaceous perennial which grows annual pseudostems about one meter tall bearing narrow leaf blades.
Instructions:Boil the ginger in waterfor 10-15minutes.Add the juice of key limes once water has cooled down from boiling to warm temperature.
- Treats colds.Add a few drops of lime juice and honey to it and consume the mixture for cold and cough relief. Cut ginger into small pieces and add salt to it. Chew these ginger pieces to fight cold, cough and a sore throat.The anti-inflammatory gingerols and shaogals in ginger root will help to relieve a sore throat quickly, and they also kill rhinoviruses, which cause colds in the first place. Drink three or more cups daily until you are well. You can also drink the same ginger tea to warm up on a very cold winter day.
- Relieves headache.Ginger is known to help reduce the inflammation of the blood vessels in the head, providing relief. One can consume ginger to prevent headaches. Mix equal parts of ginger juice and lemon juice and have it daily twice.
- Help menstrual cramps.Ginger is a wonder herb and has tremendous health benefits that even extend to easing menstrual cramps. – Boil some ginger and lime slices in water. … – Sipping mint or peppermint flavoured tea throughout the day is known to ease the discomfort caused by menstrual cramps.
- Helps indigestion.Warm ginger ale, lemon-lime soda, or flat cola are also said to soothe an upset stomach.Take a tablespoon of ginger, lemon juice and two tablespoon of honey. Combine them all in a glass of warm water. This anti-inflammatory tonic may help reduce symptoms of acidity and provide calm from the pain associated with it.
- Weight loss.Ginger and lime water has also been linked to weight loss, particularly when consumed first thing in the morning. This is because of the metabolism-boosting powers of both ingredients, and the fact that one glass of ginger and lime water is surprisingly filling.
- Boosts bone health.Ginger helps us detoxify through its alkalizing actions and by its contribution to the production of glutathione, our most important inner-cellular antioxidant. Enhance immunity. Our immune system is our “circulating intelligence” intimately linked to skeletal functioning. Boosting immunity serves bone.
- Treats inflammation.Gingerol is the main bioactive compound in ginger, responsible for much of its medicinal properties. It has powerful anti-inflammatory and antioxidant effects.
Attached to the bones of the skeletal system are about 700 named muscles that make up roughly half of a person’s body weight. Each of these muscles is a discrete organ constructed of skeletal muscle tissue, blood vessels, tendons, and nerves.In these organs, muscles serve to move substances throughout the body.
Muscle cells contain protein filaments of actin and myosin that slide past one another, producing a contraction that changes both the length and the shape of the cell. Muscles function to produce force and motion.
In the muscular system, muscle tissue is categorized into three distinct types: skeletal, cardiac, and smooth. Each type of muscle tissue in the human body has a unique structure and a specific role. Skeletal muscle moves bones and other structures. Cardiac muscle contracts the heart to pump blood.
All muscles are made of a kind of elastic tissue. Each muscle consists of thousands, or tens of thousands, of small musculus fibers. Each muscle fiber is about 40 millimeters long. It consists of tiny strands of fibrils.
The strongest muscle based on its weight is the masseter. With all muscles of the jaw working together it can close the teeth with a force as great as 55 pounds (25 kilograms) on the incisors or 200 pounds (90.7 kilograms) on the molars. The uterus sits in the lower pelvic region.
Chia seeds contain a decent amount of protein and 18 of the 20 essential amino acids. It’s not enough to support a high-protein diet, but could be beneficial in adding a little extra protein and fiber, along with a significant amount of fat which helps in building muscles. Think of it like peanut butter.
- 20g dark chocolate (85% cocoa)
- 100ml coconut milk.
- 25g scoop whey protein isolate.
- Pinch of cinnamon.
- 1 banana.
- 50g porridge oats, soaked in 100ml of water for five to ten minutes.
Some great sources of protein for smoothies include yogurt, nuts and nut butters, silken tofu, and milk or soy milk. This will help build muscle—which is a good thing, whether you aspire to be a bodybuilder or are just looking to tone up. Opt for energy-boosting add-ins like fruit, oats, and (again) yogurt.
3.Apple and handful cashews.
A chemical in apple skins is being credited with “a host of health benefits”, from building muscle to keeping weight under control. Ursolic acid added to the diet also enhanced muscle growth in normal mice, as well as reducing their body fat.
Like all nuts, cashews provide an excellent source of protein. Protein is one of three macronutrients your body uses for energy, and it is particularly important for rebuilding muscle tissue and creating new cellular compounds.
4.Homemade energy balls.
Iron is a mineral that our bodies need for many functions. For example, iron is part of hemoglobin, a protein which carries oxygen from our lungs throughout our bodies. It helps our muscles store and use oxygen.It is also part of many other proteins and enzymes. Your body needs the right amount of iron.
Iron is also the fourth most common element in Earth’s crust by weight and much of Earth’s core is thought to be composed of iron. Besides being commonly found on Earth, it is abundant in the sun and stars.
Having learnt this,here are the plant based sources of iron:
The lentil is an edible legume.Some of the most common types of legumes are beans, lentils, chickpeas, peas and soybeans. They’re a great source of iron, especially for vegetarians. One cup (198 grams) of cooked lentils contains 6.6 mg, which is 37% of the RDI (16). Legumes are also rich in folate, magnesium and potassium.
One cup of cooked kale contains 1.17 mg of iron. An adequate intake of iron can help prevent anemia.
A pumpkin seed is the edible seed of a pumpkin or certain other cultivars of squash. The seeds are typically flat and asymmetrically oval, have a white outer husk, and are light green in color after the husk is removed.Pumpkin seeds are rich in antioxidants, iron, zinc, magnesium and many other nutrients.
Prepare Black Beans With Vitamin-C-Rich Veggies for an Iron Win. Black beans serve up 4 mg of iron per cup. … And if you’re looking for more variety, kidney, pinto, and fava beans all have iron, too.
Dark black chocolate is a form of chocolate containing cocoa solids, cocoa butter and sugar, without the milk found in milk chocolate.
The copper and potassium in dark chocolate help prevent against stroke and cardiovascular ailments. The iron in chocolate protects against iron deficiency anemia, and the magnesium in chocolate helps prevent type 2 diabetes, high blood pressure and heart disease.
NB:Without enough iron, your body can’t produce enough of a substance in red blood cells that enables them to carry oxygen (hemoglobin). As a result, iron deficiency anemia may leave you tired and short of breath.
Blood sugar, or glucose, is the main sugar found in your blood. It comes from the food you eat, and is your body’s main source of energy. Your blood carries glucose to all of your body’s cells to use for energy. Diabetes is a disease in which your blood sugar levels are too high.Normal blood sugar levels are less than 100 mg/dL after not eating (fasting) for at least eight hours. And they’re less than 140 mg/dL two hours after eating.A blood sugar level below 70 mg/dL (3.9 mmol/L) is low and can harm you. A blood sugar level below 54 mg/dL (3.0 mmol/L) is a cause for immediate action. You are at risk for low blood sugar if you have diabetes and are taking any of the following diabetes medicines: Insulin.
The following foods may help lower and control your blood sugar:
Eating onions may help control blood sugar, which is especially significant for people with diabetes or prediabetes. A study in 42 people with type 2 diabetes demonstrated that eating 3.5 ounces (100 grams) of fresh red onion reduced fasting blood sugar levels by about 40 mg/dl after four hours.
Cinnamon is a spice obtained from the inner bark of several tree species from the genus Cinnamomum. Cinnamon is used mainly as an aromatic condiment and flavouring additive in a wide variety of cuisines, sweet and savoury dishes, breakfast cereals, snackfoods, tea and traditional foods.
Cinnamon may help lower blood sugar and fight diabetes by imitating the effects of insulin and increasing glucose transport into cells .It can also help lower blood sugar by increasing insulin sensitivity, making insulin more efficient at moving glucose into cells.
Nuts have monounsaturated fatty acids, protein and fiber and are low in carbohydrates. This means they help fill us up while keeping blood sugar low.When people eat nuts instead of a carbohydrate-rich or fat-filled snack food when they get hungry, it helps keep their numbers in check.
Vinegar has been shown to have numerous benefits for blood sugar and insulin levels: Improves insulin sensitivity during a high-carb meal by 19–34% and significantly lowers blood sugar and insulin responses.2 tablespoons of apple cider vinegar before bedtime can reduce fasting blood sugar in the morning by 4%.
5.Oats and barley.
Barley helps improve blood sugar levels, reduce appetite.
Like barley and beans, oats are a diabetes power food because of their fiber content—a half cup of instant oats provides 4 g. Research shows that oat lovers can also lower total and “bad” LDL cholesterol and improve insulin resistance.
Moderate amounts of garlic supplements could offer benefits to diabetes patients, and that raw or cooked garlic or aged garlic extract can help to regulate blood glucose and potentially stop or lower the effects of some diabetes complications, as well as fighting infections, reducing bad sugar levels.
NB:Glucose control has been shown to be very important in helping prevent particular diseases, especially if you have diabetes. … In the long term, poor control of blood sugar levels in diabetic patients leads to both heart and blood vessel disease, kidney failure, nerve damage, eye problems and heart disease.
Collagen is the most abundant protein in your body. It is the major component of connective tissues that make up several body parts, including tendons, ligaments, skin and muscles.It has many important functions, including providing your skin with structure and strengthening your bones.
For a glowing complexion, strengthening joints and bone, or reducing cellulite, a simple 11-gram scoop once a day will do the trick. For building muscle, 1 1/2 scoops (or 15-grams) per day is a great place to start.
You can get collagen in natural sources juat in the food that you eat.The following are the most common known type of foods to be a rich source of collagen:
Citrus fruits such as oranges, limes, lemons and grapefruits that are rich in vitamin C have the ability to help amino acids, such as lysine and proline, convert to collagen.
collagen is a great protein supplement to add to your coffee and other drinks. It’s supposed to help your skin, improve joint health, and assist with gastrointestinal distress.
3.Increased protein intake.e.g meat,whey…
When your body makes collagen, it combines amino acids — nutrients you get from eating protein-rich foods, like beef, chicken, fish, beans, eggs and dairy products.
4.Collagen Water.Drink collagen water constantly.
Vital Proteins made a splash with its Collagen Water debut earlier this month, hoping consumers are thirsty for a boost of protein-rich collagen on-the-go. Collagen is a protein that binds the body’s connective tissue, like the gut lining and skin.
Chewing gum is a soft, cohesive substance designed in order to be chewed without being swallowed.It has been with us since the Stone Age – chicle gum was made from the sap of the Sapodilla tree. Most modern gums are based on a synthetic equivalent, a rubbery material called polyisobutylene that’s also used in the manufacture of inner tubes.
Though not everyone knows that it could help us in some way,here are a few facts/benefits of chewing it;
- Burn calories.Chewing gum burns roughly 11 calories an hour. This may seem small, but think about it… if you chew gum every day for 4 hours you will have burned approximately 300 calories by the end of the week. Just make sure you are chewing sugarless gum to avoid unnecessary calories, and painful cavities.
- Lessen depression.Chewing gum may reduce symptoms that occur when people are depressed such as loss of appetite and flatulence.Gum chewers showed a reduction in anxiety as compared to non-gum chewers by nearly 17 percent during mild stress and nearly 10 percent in moderate stress.
- Improves memory.Peppermint gum:The menthol stimulates the Hippocampus area of the brain which controls mental clarity and memory.Chewing gum already improves blood flow to your brain, but peppermint only enhances that effect.
- Fights drowsiness.Chewing gum can combat daytime sleepiness.Physiological and self-rated measures of alertness could be improved by chewing gum.
- Reduces heartburn.When it comes to acid reflux, chewing gum works to reduce acid in the esophagus. The act of chewing can increase your saliva production, and cause you to swallow more. This allows any acidity in your mouth to be cleared much more quickly. Gum chewing may provide even more relief if you chew bicarbonate gum.
- Keeps the teeth healthy.Chewing gum can help prevent tooth decay, as long as you choose a sugarless gum. … Also, the minerals generated by the extra saliva can even help strengthen your tooth enamel, which also reduces your risk of a dental cavity.
- Eliminates nausea.Chewing gum could be more effective than drugs prescribed for nausea e.g peppermint gum.
- Carb your cravings.Try a stick of gum. Some people find that reaching for a piece of sugar-free gum helps them to avoid food cravings when they strike.
Skin is the soft outer tissue covering of vertebrates with three main functions: protection, regulation, and sensation.
Everyone should take good care of their skin.The following foods may not be good for your skin:
- Doughnuts.You are in no way helping your skin. … Excess of baked foods like breads, cakes, doughnuts or foods rich in sugar like ice creams can severely damage your skin. This is because these foods lead to a spike in your insulin levels. Refined sugar is extremely bad for your skin.
- Coffee.Caffeine makes you feel alert and awake but also leads to a heightened stress response in the body. Stress hormones, such as cortisol, may increase the amount of oil produced by your sebaceous glands, meaning you can be more prone to breakouts.
- Fried foods.While it may be hard to give up your favorite deep fried goodies, you may have to if you’re seeking clear, radiant skin.Frying food results in fully oxidized, saturated fat, which is the worst kind you can take into your body.It could impede the ideal structure of the skin.
- Salty snacks.Too Many Salty Snacks
The high level of sodium found in some of your favorite snacks like popcorn and potato chips creates inflammation in your body which will show up on your skin. Too much salt can cause your body to retain water and leave skin with a swollen and inflamed appearance.
- Sodas.In addition to sugar and AGEs, the caffeine found in soda can dehydrate the skin, emphasizing the appearance of fine lines and wrinkles. Plus, soda may cause certain skin conditions to become more problematic. …Especially eczema, or very dry, itchy inflamed skin, and acne, specifically cystic acne.
- Alcohol.Alcohol dilates the pores of the skin, leading to blackheads and whiteheads,and if is not properly treated, it can go on to cause inflamed skin papules (lesion-like bumps) and cystic acne.In the long term, this ages the skin and can cause permanent scarring.
- Milk chocolate.The potential acne-causing ingredient isn’t cocoa, however. The problem is sugar and other high-glycemic foods that the body burns fast. And dark chocolate is actually a low-glycemic food. Even milk chocolate isn’t all that bad, as long as you don’t eat the whole box.