Top 10 Health Benefits of Brussels Sprouts

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Not everyone loves Brussels sprouts, but those little green buds contain some surprising and potent health benefits.  With some of the highest plant protein of any vegetable and considerable density in many important vitamins and minerals, there are more than a few reasons to include Brussels sprouts in your diet. Here are some potential health benefits of Brussels sprouts.

 

Brussels Sprouts Health Benefits

1. Excellent Source of Vitamin C

As little as 50 grams of boiled Brussels sprouts can help you meet your daily requirement for vitamin C. In fact, there’s more vitamin C in Brussels sprouts than oranges. Vitamin C is necessary for a variety of important natural functions, including regulating your blood pressure and bolstering your immune system. Vitamin C health Benefits

 

2. Reduce Cholesterol

Due to their high fiber content, Brussels sprouts are great at helping the body regular cholesterol levels. The fiber contained in each sprout can bind with bile acids, making it easy for your body to get rid of them from your system. Top 10 Foods to Lower Cholesterol Levels

 

3. Rich Source of Vitamins and Minerals

As little as a single serving of Brussels sprouts can provide you with your complete daily requirement of vitamin K, B, and C. They’re also an excellent source for a number of important minerals including potassium, phosphorus, calcium, zinc, iron, and magnesium.

 

4. Protect your DNA

There are enzymes in your body that can do serious harm to the stability of your DNA within the white blood cells that are crucial to your immune system.  Brussels sprouts can actually block these enzymes from affecting your DNA, which can protect you from a variety of serious genetic problems.

 

5. Reduces Risks of Cardiovascular Disease

Brussels sprouts are also a potent anti-inflammatory agent, and may even help repair damaged blood vessels. This is due to isothiocyanate sulforaphane, a compound in Brussels sprouts that helps support your heart’s health, and may even lower your risk of a heart attack.

 

6. Excellent Source of Fiber

The body uses fiber for a healthy and efficient digestive process. Like many vegetables, Brussels sprouts are an excellent source of fiber. A serving as small as 100 grams of sprouts each day can help provide nearly 20% of your daily value.

 

7. Good For Bones

Brussels sprouts have some of the highest vitamin K content of any vegetable, which is vital for healthy bone structures, regular calcification, and helping your body absorb and distribute other vitamins. One cup of sprouts every day will provide double your daily value.

 

8. Fight Free Radicals

Brussels sprouts contain a variety of antioxidant compounds and flavonoids. Combined with a high density of important vitamins like A, C, B6, and K, they provide almost everything your body needs to help fight off the oxidative stress placed on your body every day.

 

9. Anti-inflammatory Properties

Sprouts are an excellent source of glucosinolate, which are a compound necessary in the natural regulation of the body’s inflammatory response. With enough Brussels sprouts in your diet, you can help prevent or reduce chronic inflammation.

 

10. A Well-Rounded Addition to Any Diet

A single serving of Brussels can help provide you with more than 100% of your daily requirement for several critical vitamins and minerals. While many fruits or vegetables are a rich source of one or two vitamins, like oranges with vitamin C, Brussels sprouts are a well-rounded addition to any diet.

 

 

 

Top 10 Health Benefits of Eating Kale

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Kale or leaf cabbage, also called as “the queens of greens”, is considered as the one of the world’s healthiest foods. One cup of raw kale can provide about 3 grams of protein, Vitamin A, C and K, and alpha-linolenic acid ( a form of omega-3 fatty acid). One can add this vegetable in their regular meal as to receive the amazing health benefits. Here are top 10 health benefits of Kale.

 

Kale Health Benefits

 

 Promotes Heart Health

Kale is rich in Omega-3 and Omega-6 Fatty acid and potassium, which is necessary for heart health. Studies have shown that a decrease in the risk of heart disease among people who have diet rich in Omega-6 fatty acids.

According to study published by American Heart Association, “Omega 3 and 6 fatty acid as well as potassium are an essential part of heart health”. Potassium is linked with lower blood pressure because it promote vasodilation and thus lowers the risk of heart diseases.

 

Good for Diabetics

Being rich in fiber and sulfur, Kale is a healthy choice for people who are diabetic. One cup of Kale contains about 10 percent of daily fiber needs and can be helpful in managing diabetes. According to the study published in the Journal of the American Board of Family Medicine, “Increased intake of fiber can reduce blood glucose levels during the standard fasting blood glucose test”.

According to a study, “Sulfur is extremely important for the metabolism of glucose, helping to decrease weight gain and reducing risk of diabetes”.

 

Promotes Brain Health

Kale has variety of flavonoids, which are essential for reducing the risk of stroke and the iron content of kale helps in the formation of hemoglobin which is important for muscle and brain health. Iron Rich Foods

According to the study conducted by University of Maryland Medical center, “Omega-3 fatty acids are good for brain health and are important for brain performance, memory and behavioral function.”

 

Weight Management

Kale is a popular diet food and can help in weight loss as well as weight management due to its high fiber content. Fiber helps in keeping us full for longer.

Magnesium present in kale also help in managing weight by marinating optimal digestion. The link between Fiber and Weight Loss

 

Promotes Bone Health

Kale, being rich in calcium, has been listed as the “ Foods for Bone Health” by the National Osteoporosis Foundation. Calcium not only helps in preventing bone loss, but also helps in maintaining healthy metabolism. Calcium also build an alkaline environment in our body.

 

Reduces Levels of Cholesterol

Kale’s high fiber content helps in cleansing and detoxifying the body as well as help in lowering blood cholesterol level. The fiber content picks up the excess cholesterol in our gut and expel them out of our system.

According to study published in Nutrition Research, fiber content of steamed kale binds to the bile in our digestive tract way better and helps in removing cholesterol more effectively.

 

Promotes Healthy Skin and Hair

According to various studies conducted, Vitamin C is necessary for collagen production , which not only keeps the skin healthy and youthful but also aids in wound healing. Kale is a rich source of Vitamin C and sulfur.

Sulfur helps in removing toxins from our skin and produces collagen. Vitamin C also aids in wound healing and scar reduction.

 

Rich Source of Antioxidants

Kale is a rich antioxidant food , which is essential for counteracting the damage caused by free radicals. Being exposed to unstable free radicals through polluted air, toxins etc, it is necessary to increase the intake of antioxidants rich food that would help in combating the damage and inhibit the oxidative stress process which is linked with cell damage and cardiovascular disease.

 

Promotes Healthy Vision

Another amazing health benefit of Kale is that it can improve our eyesight. Due to the presence of nutrients like Lutein and zeaxanthin, kale helps to prevent macular degeneration and cataract.

According to the American Optometric Association, these nutrients filter harmful high energy light and help in protecting and marinating healthy eye cells.

 

Relieves Constipation

If you are suffering from severe constipation, try steamed or boiled kale. Being rich in fiber, it helps in promoting healthy bowel movements and thus in turn relieve from constipation. It maintains the health of our digestive system.

 

Note : People with thyroid conditions should consult doctor before adding kale into their diets as eating too much kale can lead to hypothyroidism. But for those who do not have any thyroid issue, the nutritional benefits mean it’s a great food to include in your daily diet.

 

 

 

 

 

Supefoods for Diabetics

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Every food has different nutritional levels.  Nutrients in lettuce may not be as plentiful as those in kale and spinach. Besides nutrient content off the food, another important thing which could help you in making healthy food choices is the glycemic index(GI) of a food.  GI measures how quickly a food will convert into glucose in your blood and raise your blood glucose level. . Foods with lower GI index are a better choice for people with diabetes.  Here are few super foods that are healthy for diabetic people.

 

Tomatoes

 

Tomatoes

Tomatoes are rich in lycopene and other nutrients.  Lycopene is a powerful substance that could help reducing the risk of heart disease and macular degeneration. Studies have shown that tomatoes can be effective in reducing symptoms associated with diabetes such as blood pressure. Tomato consumption might help reduce cardiovascular risk that’s associated with Type 2 diabetes.

 

Low fat milk and Yogurt

 

dairy products

Vitamin D is an essential nutrient which keeps our bones healthy. Dairy products like milk and yogurt are rich in Vitamin D and could be a smart choice for diabetics as they are low in Glycemic index.  Studies have shown that dairy intake especially low fat dairy is associated with 9 percent lower risk for type 2 diabetes.

 

Berries

 

Mulberries

Berries like blueberries, raspberries, strawberries, blackberries etc are loaded with Vitamin C, fiber and antioxidants. Due to high content of diabetes they help in reducing the risk of heart disease and cancer. They are also known for their anti-inflammatory properties.

 

Salmon and Omega-3 fatty acid rich Fish

 

Fish

Fish are rich source of proteins and omega-3 fatty acids, which not only lower risk of heart disease but is also healthy for skin and bones. Fish do not contain carbs and will not affect your blood glucose levels. Adding salmon to a meal can help slow the digestion of other foods eaten with it. Fish oil is also a source of omega-3 fatty acids.

 

Non starchy Vegetables

 

Asparagus health benefits

Non starchy vegetables have low carbohydrate content and due to their high starch content helps in satisfying your hunger and boosting your intake of vitamins, fiber, minerals and phytochemicals. They are also low in calories which make them one of the few foods that can be enjoyed by people with diabetes. Non starchy vegetables contains artichokes, asparagus etc.

 

Beans

 

Green Beans Health Benefits

 

Beans are highly nutritious foods and are rich in fiber and protein. They are great protein source for vegetarians and vegans. They also provide minerals like  magnesium and potassium. Being low in GI, green beans, black beans are good for diabetics.

 

Whole Grains

 

Whole Grains

Whole grains are full of antioxidants and soluble fiber. They are not only good for your digestive system but also helps in metabolizing fats. People who eat whole grains have low blood cholesterol and stable blood glucose levels.  Besides whole grains, lentils also provide complex carbs and proteins.

 

 

 

 

Top 10 Health Benefits of Cucumbers

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If you want a healthier diet through vegetables, cucumbers are an excellent place to begin. Cucumbers are one of the most widely cultivated vegetables on the planet, and are known for their zesty, fresh taste. As a vegetable, they are also known for their considerable health benefits. Sometimes called a super-food, cucumbers are an excellent addition to just about any diet. Below you can learn about some of the health benefits of cucumbers.

 

Cucumber benefits

1. Promotes Heart Health

The potassium you can get from a single serving of cucumbers is remarkable. Having appropriate potassium levels is important to the health of virtually every cell in your body. That includes critical functions like the nerve impulse communication, heart function, and muscle contraction.

2. Keeps you hydrated

Cucumbers are more than 95% water, meaning that 5 ounces of cucumber flesh helps you get a quarter of your recommended daily requirement through food. Remaining well hydrated has a number of health benefits, including boosts your metabolism, stress management, and skin health.

3. Supports Healthy Digestion

Cucumbers are a great source of both water and fiber, which are the two essential ingredients for healthy digestion. Anyone suffering from acid reflux may find that cucumbers provide considerable relief by temporarily changing the pH levels in your stomach.

4. Alleviates Bad Breath

Typically, bad breath is the result of bacteria growing in your mouth. Vegetables that are a good source of fiber and water are typically useful for increasing the production of saliva in the mouth, which has been proven to wash away bacteria and reduce bad breath. In short, that means snacking on cucumbers may help you if you suffer from bad breath.

5. Reduces Inflammation

Cucumbers help reduce the body’s inflammatory response, making them a great dietary addition for those who suffer from arthritis, or other forms of joint pain. This is largely done through the abundance of silicon available in even a few slices of cucumber. Silicon is essential for strengthening the connective tissues between our joints.

6. Promotes Brain health

Cucumbers contain a type of flavonol that researchers know to be important in the health of the brain. Flavonol is a type of anti-inflammatory compound that may help you improve your memory, protect your cells from age, and prevent some types of progressive mental impairment.

7. Promotes Bone Health

There are very few good dietary sources for vitamin K; cucumbers are one of the best. One cup of cucumbers contains around one fifth of your recommended value for vitamin K. Having enough K in your diet is essential for maintaining your bones, and reducing your risk of suffering from a bone fracture. Vitamin K is also used in helping the body absorb calcium.

8. Fight Aging

The antioxidants available in cucumbers, most notably beta-carotene and vitamin C, can help protect the cells in your body from dangerous free-radicals. Free radicals are known to disrupt our health in a cellular level, and accelerate our aging.

9. Stress Management

Cucumbers are a great source of several important B vitamins, including B1, B5, and B7. These vitamins have been proven useful in easing anxiety, managing stress, and regulating our energy levels.

10. Reduces Cancer Risk

Cucumbers are rich in polyphenols, a type of compound that is known to greatly reduce your risk for a number of types of cancer. This includes uterine, prostate, breast, and ovarian cancer. The cucurbitacins found in cucumbers are also known to have properties that lower your risk for cancer, making cucumbers an all-around healthy choice.

 

Top 10 Health Benefits of Cabbage

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Cabbages are an excellent source of vitamins like Vitamin C, K and B6 and other nutrients including potassium, dietary fiber, Folate and magnesium and calcium. Cabbage salad recipes are a healthy way to enjoy its delicate flavor and health benefits. It is a wholesome and a low calorie vegetable. Here are some surprising health benefits of cabbage.

 

Cabbage Health Benefits

Best Source of Vitamin C

It might be surprising to know that cabbages are rich source of Vitamin C, richer than oranges. If you have bleeding gums, or scurvy, frequent cold and infections, add this healthy vegetable into your diet.

Vitamin C reduces free radicals in our body and helps in repairing the wear and tear on the body. It also boosts our immune system and protects us against cough and cold. Try these cold-fighting cabbage soups

 

Prevents Digestion-related Health Problems

Cabbage is rich in fiber, which is essential for promoting health of our digestive system. It also helps preventing the deficiency of roughage in our body. This vegetable is considered as a home remedy for stomach ailment like constipation, which occurs due to the deficiency of roughage and can lead to other health problems like stomach ulcers, headaches, indigestion and loss of appetite.

 

Good for Our Brain

Cabbages are powerful brain food due to the presence of Vitamin K and anthocyanins in them. These nutrients boost our mental function and protect the nerves from damage and decay. Studies have shown consuming cabbages can improve your defense against neural degeneration like dementia

 

Promotes Bone Health

Cabbage are good source of calcium, potassium and magnesium, which are essential minerals for required for promoting bone health and reducing risk of bone degradation and bone fractures.

  • Reduces Inflammation and Allergies

Cabbages are known for their anti-inflammatory properties due to the presence of glutamine, which not only helps in reducing inflammation but also skin irritation, allergies and other skin disorders.  Using Cabbage for Natural Healing

 

Regulates Blood Pressure

Cabbage contains potassium, which is essential for relaxing blood vessels and reducing stress on them, in turn lowering blood pressure. This vegetable is a wonderful home remedy for people suffering from elevated blood pressure. Beside this, cabbage also lowers risk of heart attack and stroke.

 

Provide relief from Muscle pain

Cabbages are a good home remedy for muscle soreness and aches. Studies have shown that when cabbages are prepared, especially while cooking sauerkraut, lactic acid is released, which is responsible for reducing pain and muscle soreness. How to reduce Lactic acid in your Legs

 

Natural Detoxifier

If you are considering detoxifying your body, try cabbage as they are rich in Vitamin C and sulphur. This vegetable purifies blood and removes toxins like free radicals and uric acid. This property also reduces symptoms of gout, arthritis and even eczema.

 

Reduces Symptoms of premature aging

Premature aging is caused due to excess of free radicals in our body, which in turn could be the cause of skin discoloration, spots, wrinkles etc. Eating cabbage provides your body with plenty of antioxidants, which help in turning around the aging process.

 

Good for your Eyes

Cabbage is rich in beta carotene, a nutrient which has the ability to prevent and reduce the risk of macular degeneration and even cataract. Besides carrot juice, cabbage juice can be really healthy for your eyes.