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.

 

 

 

Top 10 Foods For Your Eye Health

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There are foods which could boost your eye health and help in reducing your risk of eye problems like age related macular degeneration, vision loss and even cataracts.  Carrots may be famous food for keeping your eyes healthy, but other foods and their nutrients are also important for keeping your eyesight and eye health. Foods which are rich in Vitamin A, C, E , Omega-3 fatty acids, Lutein and Zeaxanthin antioxidants.Add these foods into your diet and promote health of your eyes.

 

1. Tomatoes

 

Tomatoes

Tomatoes contain nutrients like Omega-3 fatty acids and Vitamin C, that are essential for promoting eye health. Lycopene pigment present in tomatoes, which gives them red color, also helps your eyes. Adding foods, which are rich in lycopene, into your diet can decrease your chances of eye problems.

 

2. Eggs

 

Eggs

Eggs are naturally rich in antioxidants known as Lutein and zeaxanthin, which protects our eyes from harmful sun’s rays especially light of high energy wavelengths and thus protect our eyes from age-related macular degeneration and vision loss.

Our eyes contain these antioxidants and to maintain this nutrient, it is essential to add foods rich in such antioxidants. These antioxidants are not made naturally in our body. So Enjoying a sunny side up with a toast  can be good for your eyes.

 

3.  Leafy Green Vegetables

 

Leafy Greens

Leafy green vegetables are also rich in antioxidants which could helps in lowering the risk of eye problems such as cataracts. Dark and leafy green vegetables such as collard greens, kale, spinach etc. can help in increasing the amount of antioxidants in our body and protecting your retinas. In order to reap the benefits of green leafy vegetables, eat them regularly.

 

4. Bell Peppers

Bell Pepper for Eye Health

There are various fruits and vegetables that are rich source of Vitamin C, in addition to Citrus fruits. Bell peppers are a healthy way to add Vitamin C in your meals. This essential vitamin not only helps in decreasing the risk of age-related macular degeneration by fighting off free radicals but also aid in slowing down natural visual acuity loss.

 

5. Citrus fruits

Oranges health benefits

Citrus fruits are packed with Vitamin C that may help you in avoiding cataracts. Studies have shown that adding fruits rich in Vitamin C such as Oranges and grapefruits can decrease the risk of cataracts. People over 40 really need to add extra Vitamin C in their daily meals.

 

6. Pistachios

Pistachio

Nuts of various types, almonds, cashew nuts and pistachios, all boost eye health. They are packed with high content of Zinc. Studies have shown that your vision won’t sharp if you are not getting enough zinc. This nutrient plays a vital role in bringing Vitamin A fro the liver to the retina in order to produce a protective pigment called as melanin.

 

7.  Olive Oil

 

top 10 benefits of olive oil

Olives are one of the foods that boost eye health. Olive oil is loaded with Omega-3s, essential fatty acids for overall health of eyes. Besides promoting overall eye health, it also wards off dry eyes.

 

8.  Salmon

 

Eye Health

Salmon contains Omega-3 fatty acid that is beneficial for healthy heart as well as healthy eyes. These fats are healthy and help prevent inflammation, heart problems and vision loss. Omega-3s are essential to prevent diseases like macular degeneration. These are also crucial to help improving eyesight.

 

9.  Sweet Potatoes

Sweet Potato for Eye Health

Sweet potatoes are rich in various nutrients and provide several health benefits. It is packed with high content of Vitamin E, an antioxidant which is crucial in protecting your eyes from free radical damage and slowing down the process of age-related macular degeneration.

This vegetable is also packed with carbohydrates, so make sure your take it in a moderate amount along with green leafy vegetables than meat and other carbs.

 

10.  Oysters

 

Oysters for Eye Health

Oysters are one of the foods that could help in improving your eyesight. It contains high level of zinc which help produce the eye’s pigment within the retina, which decreases the risk of reduction in the central visual field of vision. As one of the richest dietary sources of zinc, it can provide an adult its daily requirement of this mineral.

 

 

Top Brain Foods to Boost Focus

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There are certain “super foods and drinks” that could help in maintaining the health of your brain. A healthy and well balanced diet benefits our brain by enhancing its ability to function efficiently.  A diet lacking in nutrients can affect your ability to concentrate and focus.

Caffeine

 

Coffee

Caffeine can make you more alert by energizing you and helping you concentrate. Certain drinks like coffee, chocolate etc. contain caffeine which could give a wake-up buzz, though for a short term. Make sure you do not over consume drinks high in caffeine.

 

Glucose

Sugar in the form of glucose, is a fuel  for our brain. It can enhance memory. Our body processes glucose from our foods (carbs and sugars). Excess of sugar can result in memory impairment and extra unhealthy weight, so make sure that you go easy on it.

 

Nuts

 

Nuts

Nuts like cashew nuts, almonds; walnuts etc. are good sources of Vitamin E, which has been found to be associated with lowering the chances of cognitive impairment.

 

Blueberries

 

Blueberries

Studies have shown that blueberries contain certain compounds which help protect the brain from free radical damages. It also reduces the effects of age-related conditions such as dementia.

 

Fish

 

Fish

Fish is a rich source of Omega-3 fatty acid, a protein which is essential for our health and, in fact a key food for brain health. These healthy fats have been associated with low chances of dementia, heart diseases like stroke, and slower mental decline.

 

Whole Grains

 

Whole Grains

A diet high in whole grains can help in enhancing the health our brain and heart. It reduces the risk of heart disease and bad cholesterol. Whole grains boost our circulatory system and enhances blood flow, which also fires up our brain cells.

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Best Sources of Omega-3 Fatty Acids for Vegetarians

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Omega-3 fatty acid not only helps in our bodily functions, they also have potential and positive effect on our cardiovascular system and nervous system. These fatty acids help in reducing inflammation and lower the risk of chronic diseases such as arthritis , heart disease etc . Omega-3 also  helps prevent macular degeneration, which can cause vision impairment and blindness. Besides being found in cod liver oil and fish such as salmon, it is also found in many green leafy vegetables, nuts etc. Here are few best sources of Omega-3s.

 

1. Flax seed and Flax seed Oil

There are many potential health benefits of Flax seeds. It helps in preventing and reducing the risk of heart disease, diabetes and even breast cancer.

 

2. Chia Seeds and Oil

Chia seeds are packed with loads of nutrients and you can add them to all kind of dishes. Here you can find the right and the wrong way to eat chia seeds.

 

3. Walnuts

Walnut are rich source of heart healthy mono saturated fats as well as Omega-3  fatty acids.  Here are top 10 health benefits of Walnuts you can get by adding walnuts to your diet.

 

4. Canola oil

Canola oil is a healthy choice for cooking. Being low in saturated fats and high in unsaturated fats like Omega-3 fatty acids, it provides some potential health benefits.

 

5. Grape leaves

 

Grape leaves are good source of nutrients including Vitamin C, A, K and E,  iron, calcium, phosphorus and folic acid. They are good for overall health and wellness. There are many delicious recipes of grape leaves.

 

6. Wild Berries

Wild Berries are rich in antioxidants , fibers and minerals and provides many health benefits, including protection against various diseases.

 

7. Purslane

Find out amazing  health benefits of Purslane . Relish this incredibly nutritious and juice greens by adding them salads and various purslane recipes.

 

8. Soybean Oil

Discover the health benefits of Soybean oil for cooking, baking and salad dressings.

 

9. Hemp Oil

 

Hemp oil is extracted from hemp plant and is high in essential fatty acids, including Omega- 3 and Omega 6. It improves cardiovascular health, boosts immunity and fight free radicals.

10. Microalgae oil

Algal Oil is made from algae and serves as a vegetarian option  of Omega 3 source for vegetarians.  Discover various  health benefits of algal oil.