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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.
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.
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.
Mood is an emotional state. In contrast to emotions, feelings, or affects, moods are less specific, less intense and less likely to be provoked or instantiated by a particular stimulus or event. Moods are typically described as having either a positive or negative valence.
- Bananas.Bananas contain the amino acid tryptophan as well as vitamins A, B6 and C, fibre, potassium, phosphorous, iron and carbohydrate.Mood boosting carbohydrates aid in the absorption of tryptophan in the brain, while vitamin B6 helps convert the tryptophan into the mood-lifting hormone serotonin.
- Eggs.Eggs contain a number of nutrients that can help boost your overall mood, including omega-3 fatty acids, selenium and B- vitamins. They also contain an important amino acid called cysteine, which has been linked to improvement of bipolar disorder and depression.
- Dark chocolate.Dark chocolate stimulates the production of endorphins, chemicals in the brain that create feelings of pleasure.It also contains serotonin, an antidepressant that can elevate mood.
- Spinach.Spinach, chard and other dark leafy greens contain magnesium, which can positively impact serotonin levels and boost your mood.
- Brazil nuts.Brazil nuts are one of the richest foods in the mineral selenium, which is responsible for maintaining mood and preventing depression.Those who are deficient in this mineral have a tendency to be more irritable and hostile and more likely to feel anxious.
- Salmon.People who eat omega-3-rich fish tend to have a lower risk of depression and a more positive affect, which is defined as how much you experience positive moods and feel joy.Salmon also contains vitamin B-12, which helps produce brain chemicals that affect mood.
- Avocados.If you’re feeling sad, anxious or fearful, avocado could help to put you in a better mood. Avocados are a good source of folate.Folate deficiency may be behind irrational fears and anxiety.They are also rich in omega-3, which is also good for the mood and brain health.
- Lentils.Lentils are a mood-boosting food loaded with the B vitamin folate, which is needed for the production of serotonin (neurotransmitter and happy hormone).They are also high in fibre, making them a low glycemic index food or complex carbohydrate.
- Berries.Blueberries, raspberries, and strawberries are all high in vitamin C, which helps cope with cortisol, a hormone that is released during times of stress.
Turmeric is known for its detoxification properties and can leave you soothed if you drink it every day. One simple daily detox turmeric recipe can be prepared by adding 1/3 tablespoon of turmeric, honey (to taste), and 1 tablespoon of lemon juice in lukewarm water. Have it everyday empty stomach in the morning.
Having this atleast 3 days a week lead to the following healthy benefits:
- Powerful immune booster.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.
- Heals pains and aches.Curcumin, an active compound in turmeric, is known for its antioxidant and anti-inflammatory activity that can promote healing. Just like ginger,turmeric may have pain-reducing power equal in some cases to that of prescription and over-the-counter medications.
- Makes skin radiant,healthy and young.The antioxidants present in turmeric help stunt the free radical activity (responsible for making your skin age soon). Drinking turmeric water daily may help your skin become more radiant, healthy and young.
- Best for weight loss.Inflammation is greatly associated with obesity or excessive fat deposition in the body. Turmeric is an anti-inflammatory spice that helps reduce inflammation and associated oxidative stress, and thus be useful in losing weight.
- Improves digestion.Turmeric may help boost digestion. Some components of turmeric are known to stimulate the gallbladder to produce bile, thus, making the digestive system more efficient. It may also reduce symptoms of bloating and gas.
- Keeps liver healthy.Turmeric may do wonders for your liver. It is known to increase the production of vital enzymes that are responsible for detoxifying our blood that goes to the liver by breaking down toxins.
Detoxification is the physiological or medicinal removal of toxic substances from a living organism, including the human body, which is mainly carried out by the liver.
Some people report feeling more focused and energetic during and after detox diets.Detox diets are said to eliminate toxins from your body, improve health, and promote weight loss.
One can have the following to encourage proper detoxification:
- Water.It flushes toxins and waste from the body and transports nutrients to where they are needed.They filter voluminous amounts of blood each day and in doing so maintain the body’s water balance and excrete toxins and excess fluid through the bladder. Daily fluid intake is essential for our bodies to function efficiently.
- Lemon.Lemons are not high in fiber. But lemons are high in Vitamin C which aids the immune system. Lemon waters helps your body by flushing out toxins (ahem… going pee) and cleansing your liver
- Grapefruit.Cleanses the liver: grapefruit juice promotes natural cleansing abilities of the liver and flushes out carcinogens and other unwanted toxins. Freshly squeezed grapefruit boosts detoxification of the liver and improves your overall health.
- Turmeric.Turmeric may do wonders for your liver. It is known to increase the production of vital enzymes that are responsible for detoxifying our blood that goes to the liver by breaking down toxins.
- Ginger.It is used in most detox programs due to its ability to “cleanse the body by stimulating digestion, circulation, and sweating. Its digestive actions may serve to cleanse the build-up of waste and toxins in the colon, liver, and other organs.
- Broccoli.It has a strong, positive impact on our body’s detoxification system. The dynamic trio of nutrients glucoraphanin, gluconasturtiin and glucobrassicin neutralize and eliminate unwanted contaminants, leaving us feeling lighter and more able to cope.
A foot massage is a type of massage that focuses solely on – you guessed it – the feet.
Traditionally,foot massage Was used to identify and cure all illness.Today, a foot massage is also used for relaxation and to alleviate sore soles and arches.Your feet work hard for you every day. … Just like your neck, back, and shoulders, your feet can also benefit from a regular rubdown.
- Improves blood circulation.Massaging body tissues helps to stimulate blood flow to that part of the body. That is why regular foot massages can be especially beneficial to those who suffer from diseases that limit blood flow to the extremities.
- Helps in relaxation.Foot massage can aid relaxation and may relieve muscle aches.
- Promotes better sleep.Massage therapy has been shown to be better for sleep because it helps people relax, relieves pain, and it can also stimulate hormones that are conducive to sleep.
- Relieves back pains.If you want to treat your back to some reflexology, focus the massage on the arches of your feet: Concentrate on the pressure points in your arches.
- Improves mood and fights depression.Foot massage and reflexology helps in fighting depression. Certain points on the feet are helpful in alleviating depression symptoms. Massaging these points or applying pressure to them for a few minutes 2 or 3 times a day can help relieve symptoms of depression.
- Makes feet healthier.It helps stimulate the muscles around your feet, lessens stiffness and even reduces pain in the ankles or the heels. Plus, a short 5-minute foot massage daily will make your ankles strong and flexible, thus preventing unpleasant ankle and foot injuries.
- Relieves headaches.If you experience migraines, foot reflexology may be able to relieve your pain and prevent future headaches. For migraines, a massage therapist typically applies pressure to the inside of your big toe and second toe, providing relief to your temporal lobes.