Health Benefits of Pumpkin Seeds

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Pumpkin seeds, popular as Pepita, are the most alkaline-forming seed. They are rich in valuable nutrients that provide potential health benefits.  They are an excellent snack to add into your diet. Eating only a small amount can provide you substantial quantity of healthy fats, magnesium and zinc.

Nutritional Facts: Pumpkin seeds are good source of Vitamin K, Vitamin E, and Vitamin B group. They are also rich in zinc, iron, copper, magnesium and phosphorus.  They contain phytosterols that have been shown to reduce levels of LDL cholesterol. Here are top reasons to add pumpkin seeds to your meals and salads.

 

Pumpkin Seeds Health Benefits

 

 High In Antioxidants

Pumpkin seeds contain carotenoids and Vitamin E, which help to reduce inflammation and protect cells from damages caused by free radicals. Pumpkin seeds have positive effects on our health and eating diet rich in antioxidants can protect you against various diseases.

 

 Best Sources of Omega-3s

Raw nuts and seeds, including pumpkin seeds are one of the best sources of Omega- fatty acids. These Omega-3s are essential for regulating our insulin levels.

 

 Have Anti-diabetic Effects

Pumpkin seeds can be beneficial for people with diabetes as it can help improve insulin and blood sugar regulation. It also prevents symptoms and complications associated with diabetes. High Magnesium in these seeds have also shown to have positive effect on diabetes.

 

Support Our Immune System

Zinc deficiency in our body can result in increases colds and flu, chronic fatigue, acne etc. Pumpkin seeds are a rich source of zinc, which is essential for boosting our immunity and preventing the risk of common infections.

 

 Heart Healthy

Pumpkin seeds are rich in magnesium, an important mineral which is required in various vital body functions such as pumping of your heat, formation of bone and relaxation of blood vessels. Studies have shown that magnesium can help in regulating blood pressure and lowering the risk of cardiovascular disorders such as sudden cardiac arrest and stroke.

 

 Promote Prostate Health

Pumpkin seeds have been known as an essential natural food for men’s health. Due to its high zinc content, it is important for maintaining prostate health. Besides natural pumpkin seeds, studies have shown that pumpkin seeds extract and oils can be beneficial in treating symptoms of enlarged prostate and problems with urination.

 

 Healthy for Post Menopausal Women

Being rich in natural phytoestrogens, pumpkin seeds have shown to be effective in increasing HDL cholesterol, decreasing blood pressure and other menopausal symptoms like hot flashes, joint pain, headaches etc.

 

 

 

10 Vegetables and Fruits you should not Peel

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There are some vegetables and fruits which really don’t need the peeling. Eating the peels of these fruits and vegetables increase the dietary fiber and other nutrients. If you are planning to the peel, make sure to wash it thoroughly. Here is the list of some fruits and vegetables with healthy and edible peels.

1. Apples

Top 10 Health Benefits of Apples

There are many health benefits of Apples. Even its rich in antioxidants and dietary fiber. Peeling off the apple’s skin results in losing about a third of its nutrients. Its peel has more Vitamin K than the flesh, which is necessary for preventing blood clots and enhances cell growth and bone health. An antioxidant named quercetin, present in apple’s skin provides health benefits such as protecting from lung infection and easing breathing problems.

 

2. Carrots

 

Carrots Health Benefits

Carrots provide potential health benefits and so its skin. Carotene and antioxidants are mostly found in the skin of the carrots and just beneath the skin. All you have to do is wash, scrub, cut off ends and relish!

 

3. Eggplant or Brinjal

 

Brinjal Health benefits

 

Purple skin of eggplant is rich in antioxidant which is found in only small amounts in the flesh. It is also rich in chlorogenic acid that has anti-inflammatory and antioxidant properties.

 

4. Potatoes

Potatoes health benefits

Potato skin is considered to have more potassium, calcium, Vitamin B and C and iron. If you peel off the skin, you lose 90% of potatoes iron content and half of its fiber. Even sweet potato’s skin is loaded with Vitamin A and beta carotene.

 

5. Kiwi Fruit

 

kiwi fruit health benefits
It might be surprising to know that Kiwi’s skin is edible and is a rich source of Vitamin C,, flavonoids than the flesh. Scrape off the fuzzy and relish the whole kiwi like a peach.

 

6. Cucumber

 

Cucumber benefits

Cucumber has several health benefits.  Its skin is rich in majority of antioxidants, potassium and insoluble fiber and also has most of the Vitamin K.

 

7. Zucchini Squash

Zucchini

The skin Of Zucchini contains extra Vitamin C, potassium, fiber and antioxidants. The flavor of its skin is bitter but you can mix with other flavors like in a salad. There are many delicious recipes of zucchini squash you can try.

 

8. Mangoes

 

Eating mangoes along with the skin! Might sound strange but research has found that mango skin contains nutrient that could help prevent the production of mature fat cells. This property is not found in its flesh. Its peel contains more Omega-3, Omega-6 fatty acids also. Best way to eat mango’s skin is by eating raw and pickled mango.

 

9. Beetroot

 

Beetroot - Iron rich Food

There are many health benefits of beetroot. Even beet’s skin contains high amount of vitamin and mineral density , even though it taste little more earthy than the flesh inside.

 

10. Oranges, Lemon  and Grapefruits

 

Oranges health benefits

Peels of oranges, grapefruits and lemon fruits have twice as much Vitamin C as what’s inside. Besides Vitamin C, it also contains Vitamin B6, magnesium and potassium. Peel of these fruits is bitter and also difficult to digest, what you can do is grate the peel and use it on salads or as a dressing.

 

 

How Eating Artichoke Affects your Health?

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Artichokes positively impact your health. It contains various nutrients including antioxidants, potassium, magnesium, folic acid, calcium, dietary fiber and vitamins. It  detoxifies the body and improves overall health.  Here are  few health benefits of artichokes.

Artichoke Health Benefits

Protects Against Free Radicals

Artichokes are rich in antioxidants which are essential for scavenging and neutralize free radicals and other environmental toxins before they cause damage to our cells. Free radicals are produced as result of our bodily functions on a daily basis. Unchecked and unbalanced free radicals causes stress to our cells and leads to oxidative damage, which could compromise our body’s ability to fight various diseases. Top 10 Foods to Fight Free Radicals

 

Optimize Metabolism

Artichokes are packed with manganese, a nutrient which is highly beneficial in the metabolism of amino acids, cholesterol and fatty acids. Manganese also enables our body to utilize the nutrients in the food more effectively.

 

Promotes Bone Health

Vitamin K present in Artichokes plays a vital role in the formation of bones and supporting bone health. Incorporating artichokes in your diet could also help reduce vascular calcification and boosts your immune system.  Vitamin K is also involved in the formation of collagen, which is essential for the health of our bones and skin.

 

 Regulates Blood Pressure

Potassium rich foods such as bananas, sweet potatoes, artichokes etc. help to maintain a healthy level of electrolytes within the body and prevent or combat hypertension. Consuming foods rich in potassium and magnesium prevents the harmful effects of consuming too much sodium.

 

Rich In Folic Acid

Artichokes contain folic acid, which is good during pregnancy. It prevents neural tubal defects in developing embryos as well as increases fertility in both men and women.  The beneficial effects of folic acid for pregnant mothers are extensive. Folic Acid Benefits in Pregnancy

 

Good For Liver

Studies have shown that artichokes have quality that may protect the liver and decrease the blood lipids such as cholesterol in the body. Artichokes contain phytonutrients that have positive effects on the liver and enhances the formation of bile from the liver.

 

Lowers High Cholesterol

Artichokes are known to be highly effective cholesterol reducer. Studies have shown that incorporating artichokes into your diet could reduce around 20 percent of bad cholesterol and 18 percent of total blood cholesterol.

 

Supports Digestive System

Artichokes contain a compound named cynarin which has shown to be effective in increasing the production of bile and speeding up the movement of food and waste through our digestive system. It promotes healthy bowel movements and also reduces bloating. Why You Feel Bloated?

 

 

Brain Vitamins to Keep Your Mind Sharp

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There are several health issues that can be solved by making few changes to your diet.  Healthy eating can be helpful in promoting good health, including brain health.  Nutrients rich meal can enhance your immunity, promote healthy bodily functions and manage daily stresses efficiently.

As we age, we need to consume nutrients that can lower the risk of age related health issues especially associated with our brain. Foods rich in antioxidants, vitamins, healthy fats and minerals are essential for our brain cells and to keep off illnesses such as dementia and depression. Here are vitamins and foods that are essential for keeping your mind sharp.

 

Vitamin B12

 

This vitamin is essential for proper functioning of our nervous system. Low levels of B12 can be associated with low energy levels, poorer short term memory and concentration and even depression. There are several foods that are packed with Vitamin B12, including seafood, eggs, meat and dairy or you can give supplements a try.

 

Vitamin B6

 

Fish

Vitamin B6 plays a vital role in regulating mood and preventing mental fatigue. This vitamin also helps in the formation of hemoglobin, a part of the blood that carries oxygen throughout our body including our brain. Low levels of energy boosting oxygen has been found to be associated with low energy levels and impaired ability to focus. By incorporating sea foods like salmon, tuna cod in your diet, you can boost your brain health.

 

Caffeine

 

Coffee

Caffeine not only improves your mental activity but also enhance your focus. Besides these, drinking coffee or tea has been associated with additional cognitive benefits. Studies have found that older adults who consumed one or two cups of coffee have reduced their development of mild cognitive impairment compared to those who did not drink coffee regularly.  How coffee affects your health?

 

Antioxidants (Quercetin)

 

Antioxidants are essential for our body as these help to fight free radicals that damages healthy cells. Free radicals are one of the factors associated with various diseases including heart disease, high cholesterol and circulation related diseases. Quercetin is found in apples and berries and thus they are considered as one of the healthiest food choices for your brain.

Quercetin might also help delay the decline of cognitive health. Studies have shown that taking at least 5 mg of Quercetin every day or an apple (eating apple without peeling it) can be beneficial in promoting brain health .

 

Carotenoids

 

Musk Melon

Vegetables and fruits are colorful due to the presence of pigments in them called as Carotenoids. These Carotenoids are nutritional powerhouse and have antioxidant properties, which protects the healthy cells from free radicals. Free radicals can wreak havoc on cells and could disintegrate them or promote mutations that often lead to cancers and degenerative diseases such as Alzheimer’s.

Carotenoids are found in colorful veggies and fruits like carrots, cantaloupe, and sweet potato ad kale. They are best consumed through real food rather than in supplement form.

 

Omega-3 fatty acids

 

Omega-3 Fatty Acids

Omega-3 fatty acids improve cognitive flexibility and help slow the aging process in your brain.  Unlike other nutrients, omega-3 fatty acids do not naturally occur in the body, so it is important to incorporate foods rich in this nutrient into your diet.

 

Turmeric

 

Turmeric

This super spice contains curcumin, one of the richest sources of beta carotene and a potent anti-inflammatory ingredient that prevents the building up of plaque in the brain.  It also slows down the breakdown of neurons and promotes growth of new nerve cells in the brain.  Incorporate this spice into your daily diet.

 

Triglycerides

coconut oil health benefits

Medium-chain triglycerides are used by the brain as energy and considered as brain’s best friend.  These medium chain fatty acids improve cognitive function. Coconut and coffee are great way to get medium chain triglycerides in your meal.

 

 

Health Benefits of Mustard seeds

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Mustard Seeds (Rai) are rich source of Vitamin A, Omega-3 and Omega-6 fatty acids, and minerals such as calcium, magnesium and potassium and are globally used as a flavoring agent and culinary preservative. Mustard greens, mustard oil and mustard seeds have potential health benefits. There are approximately 40 species of mustard plant and out of them three are used to make the mustard condiment.  Mustard seeds are used as spice in various recipes and as salad dressing in the form of mustard paste.  Here are few health benefits of mustard seeds

 

Mustard

Good for Diabetics

Studies have shown that this spice, due to its high antioxidant and fiber content can help in neutralizing the damages caused by oxidative stress in diabetic people. Mustard seeds as well as mustard oil helps in reducing the levels of serum glucose and stimulating metabolism of glucose.

 

Helps in Lowering Cholesterol Levels

Mustard seeds and mustard greens have high cholesterol lowering power due to their ability to facilitate excretion of bile acids (Usually comprises of cholesterol) and binding them in digestive tracts. This binding process helps in reducing cholesterol levels in our body. They also help in reducing the development of plaque or blockages in the arteries and preventing cardiovascular disorders.

 

Heart Healthy Spice

Mustard seeds are rich in Omega-3 and 6 fatty acids. These healthy fatty acids promote heart health by reducing ventricular enlargement and alleviating symptoms of acute myocardial infarction or heart attack.

 

Antibacterial and Anti-parasitic in Nature

Mustard seeds have been shown to be effective in soothing symptoms associated with ringworm. Applying mustard paste topically on clean skin helps in treating lesions caused by ringworm.

 

Provide Relief from Respiratory Disorders

Mustard seed are known for their therapeutic effect in curing respiratory disorders including cold, sinus problems. It acts as both decongestant and expectorant and thus helps in reducing the production of mucus and clearing it from the air passages.

Mustard seeds have been used as home remedy in various respiratory ailments.  Gargling with tea made of mustard seed aid in soothing sore throat.

 

Healthy for Menopausal women

Minerals like magnesium and calcium are beneficial for women as these minerals encourage bone health and reduce risk of osteoporosis.  During menopause, women are likely to have low levels of these minerals and high risk of bone loss, fractures and osteoporosis. Addition of mustard seeds could prevent bone loss associated with menopause.

 

Aids in Detoxification

Mustard seeds contain powerful antioxidants and fiber content, which help in detoxifying our body. Certain compounds called as glucosinolates are preset in them that help in regulating the process of detoxification and eliminating harmful toxins from our body.