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.

 

 

 

Top 10 Amazing Health Benefits of Pineapple

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Pineapple Health Benefits

Pineapple is a sweet and refreshing fruit, which is known as a storehouse of health benefits due to its high content of Vitamin C, antioxidants , minerals and other nutrients. Here are top 10 potential health benefits of eating pineapple

 

1.  Promotes Heart Health

 

Pineapple Health Benefits

Potassium, fiber and Vitamin C contents of pineapple are good for a healthy heart. Studies have shown that addition of pineapple into your diet can lowers your risk of heart diseases by 49 percent.

Besides heart health, these nutrients protect against loss of muscle mass and formation of kidney stones. Natural remedies for Kidney stones

 

2.  Supports Immune System

 

Pineapple Health Benefits

Due to its high content of antioxidants, pineapple helps in fighting cell damages and protecting against microbes. It contains half of the recommended daily requirement of Vitamin C.

It strengthens the immune system and reduces inflammation. Pineapple has also been found to reduce the duration of infections and help with airway diseases such as asthma.

 

3.  Promotes Bone Health

 

Pineapple Health Benefits

Pineapple is rich in potassium and manganese, which are vital for maintaining bone health. It contains nearly 75 percent of the daily – recommended value of manganese, which is essential in developing strong bones and connective tissues.

Manganese and potassium helps in preventing osteoporosis in post-menopausal women. Top 10 Foods for Strong Bones

 

4.  Regulates Blood Sugar Levels

 

Pineapple Health Benefits

People with type 1 diabetics can reap the health benefits of pineapple due to its high fiber content.  This high fiber fruit lowers blood glucose levels and improves the blood sugar, lipids and insulin levels. Reversing Diabetes Naturally

 

5.  Aids in Digestion

 

Pineapple Health Benefits

Pineapple contains dietary fiber, which is vital in keeping our digestive system healthy and promotes healthy bowel movements. Besides fiber, it also contains an enzyme names Bromelain, which breaks down protein and helps in digestion.

 

6.  Anti-inflammatory benefits

 

Pineapple Health Benefits

Enzyme known as Bromelain present in pineapple helps in reducing  severe inflammation. Studies have shown that this enzyme can also reduce tumor growth.

Excessive inflammation in osteoarthritis can be reduced by adding pineapple into your diet. Top 10 Foods for Arthritis Pain

 

7.  Lowers Risk of Asthma

 

Pineapple Health Benefits

Studies have shown that people who consume high amount of certain nutrients like beta-carotene, are at a lower risk of developing asthma. Pineapple is rich in beta-carotene.

 

8.  Regulates Blood pressure

 

Pineapple Health Benefits

Potassium content of pineapple is healthy for people suffering from high blood pressure. Potassium intake lowers the blood pressure by negating the effecting of high sodium levels in the body. Studies have shown that high potassium intake is associated with a 20 percent decreased risk of hypertension. Natural remedies for Low blood pressure

 

9.  Improves Fertility

 

Pineapple Health Benefits

Antioxidant rich diet has been found to improve fertility. Antioxidants found in pineapple helps in fighting the damages caused by free radicals. The free radicals damages the reproductive system and increases the risk of age related degenerative diseases.

Antioxidants like Vitamin C, Beta carotene and minerals like copper and folic acid in pineapple enhances fertility, both in males and females.

 

10.  Helps in Common Cold

 

Pineapple Health Benefits

Vitamin C present in pineapple helps in reducing the mucus in the throat and nose and thus is effective in common cold. If you have cold and cough as well, try eating some pineapple chunks.  5 Must Ingredients to Fight Winter Cold

 

Note: Eating unripe pineapple or drinking unripe pineapple juice is toxic as it can lead to severe diarrhea and vomiting.

 

 

Iron-Rich foods to fight Anemia

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Anemia is the most common nutritional deficiency among women, especially pregnant mothers, and adolescent girls. There are various factors that can affect the body’s iron levels but among women common causes are blood loss during menstruation, iron-poor diet and increase in the body’s need for iron during pregnancy.

Deficiency of iron in our body can affect the efficiency of hemoglobin of carrying oxygen throughout the body. Less iron means our body cannot make hemoglobin and thus one will develop Anemia, which in turn can lead to an increase  risk of getting susceptible to infections and other ailments. Here are few iron rich foods that can be highly effective in preventing and treating iron deficiency.

 

1.  Spinach

 

Spinach- Iron rich Food

There are several health benefits of Spinach. It is considered as one of the best sources of iron and helps in fighting of iron deficiency anemia. One cup of cooked spinach can do wonders by providing about iron as well as protein. Here are various delicious spinach recipes.

 

2.  Beetroot

 

Beetroot - Iron rich Food

Beet root and beet juice contains nutrients including Vitamin C, B Vitamins and Iron. Consuming beetroots and drinking beet juice can help in preventing the symptoms of anemia by enhancing the production and regeneration of red blood cells. Anemia deficiency can also lead to menstrual health problems among women. Beetroot is also known as a natural home remedy for menstrual disorders and menopause symptoms.  One can add beetroots in various salads recipes.

 

3. Chickpeas

Chickpea-Iron Rich Food

Chickpeas also known as Garbanzo beans have been known for their rich fiber content. Besides dietary fiber, it is also a good source of iron and Vitamin C as well. These nutritious beans can be prepared by soaking and boiling them. Half a cup of chickpeas has more iron than three ounces of ground meat. This legume can be added in a diet in the chickpea salad, chickpea pasta and into other delicious recipes

 4.  Leeks

Leeks- Iron rich Food

Leeks are known for their rich antioxidants, mineral and vitamins content. It also contains small amounts of iron as well.  Due to its iron content, leeks can be effective in preventing iron deficiency in our body. Leeks contain about 2.0milligrams of iron per 100 grams. Here are few delicious leek recipes you can add into your meal.

 

5.  Kidney Beans

 

Kidney Beans-Iron Rich Food

 

Kidney beans in your diet can provide you with about 5.2mg of iron. These beans have high quantities of iron thus consuming them 2-3 times a well can help in preventing iron deficiency in your body. A cup of beans can provide about -6 mg of iron. Vitamin C in beans enhances the absorption of non-heme iron in the body. There are various ways of incorporating beans into your meals.

 

6. Lentils

 

Lentils- Iron Rich Foods

Lentils are known for their various potential health benefits. They are used for their versatility in the kitchen. They include all the essential nutrients like fiber, protein, minerals and vitamins. They are low in calories and contain no fat. They are also known for their rich iron content. You can also increase your iron absorption from lentils by eating the legumes with either meat or with vegetables rich in Vitamin C because this vitamins increases the efficiency of absorption of iron from food.

 

7.  Pumpkin seeds

 

This might have come as a surprise to you all. One cup of whole pumpkin seeds contains about 2mg of iron. Once can try pumpkin seeds by adding them in bread or salad recipes.

 

8.  Liver

 

Chicken liver

People, who are non-vegetarians and prefer meat, can add liver to their diet as it is a best source of heme iron along with minerals and protein. Remember to consume liver in moderation as it also contains cholesterol.

 

9.  Broccoli

 

Broccoli is one of the many vegetables that is packed with iron and Vitamin C. Vitamin C enhances the absorption of iron effectively into the blood stream from the foods. Combinations of tofu and broccoli can result in generous levels of iron absorption.

 

 10.  Asparagus

 

Asparagus- Iron Rich Food

Asparagus is an excellent source of Iron and contains about 2.1milligrams of iron per 100 grams. Vegetables with small amount of iron can also play an important part in your absorption of iron. This bright green veggies can be a healthy addition to your diet, if you have iron deficiency(anemia)

 

Note: Always try to combine iron rich food with Vitamin C as it increases the absorption of iron.

 

 

Soy Beans Health Benefits

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Soy Beans are rich source of protein, minerals, fibers and other nutrients including Omega-3 fatty acids. It is an ideal protein source and lactose alternative for vegetarians. Various products including soya milk, soy cheese, soya yogurts are produced from soy beans. There are several potential health benefits of soybeans due to its high nutritional contents.

Soy Beans

 

Lower cholesterol levels

Studies have shown that soya protein isolates tend to be effective in lowering the cholesterol levels. They contain phytosterols that inhibit the absorption of cholesterol by blocking the absorption sites. They are also processed differently in our body as compared to animal proteins.

 

Healthy for Diabetics

Studies have shown that soy beans have been effective in the management of diabetes. They have an ability to increase insulin receptors in the body and thereby help manage the high blood sugar levels.

 

Good for Our Bones

Soy beans contain minerals like calcium, magnesium, copper and zinc, all of which have a vital role in bone health. These minerals prevent the risk of osteoporosis and allow healthy growth of bones and also speeds up healing process of brittle bone.

 

Healthy during Pregnancy

Being rich in Vitamin B complex and high levels of folic acids, they are beneficial for pregnant women. These nutrients in soybeans  ensures lower risk of neural tube defects in infants.

 

Helpful in alleviating symptoms of endometriosis

Studies have shown that phytoestrogens present in soya beans can lower the risk of breast cancer. These compounds also help block the effects of excess oestrogen in female body and even help in balancing out the ratio of oestrogen and progesterone.

 

Promotes Digestive Health

Soy beans are rich in dietary fiber, an essential nutrient to keep our digestive system healthy.  Fiber stimulates healthy bowel movement through  our digestive system and prevent the condition like constipation.

 

Healthy for  postmenopausal women

Women entering the phase of menopause should add soya into their diet to alleviate symptoms associated with menopause. During menopause, body stops to produce estrogen. Phytoestrogens in soya beans act as weak oestrogen, they may help relieve symptoms.

 

Good for Your Heart Health

In addition to protein, soy beans also contain healthy unsaturated fat, which can help in lowering the risk of conditions like atherosclerosis. Fatty acids which are present in soy beans promote healthy muscle functioning in our body and maintain appropriate blood pressure levels.

Boosts Metabolic functioning

Proteins are the building  blocks of cells, blood vessels and every part of our body. They promote healthy repairing and re-growth of cells. They enhance our metabolic rate and boost our overall system.  Soybeans are an excellent source for proteins for vegetarians.

 

 

Chemicals in Non-stick pan linked to Thyroid disease

Link between thyroid and non stick pans
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Thyroid disease is a common condition nowadays and affects about one in every 50 women in their lives.  Both, the overactive and under-active function of thyroid can have negative effects on heart rate, bodily functions like digestion, reproduction, metabolism etc.

Recent research by University of Exeter and Plymouth, has found a link between the chemicals in non-stick cookware and increase in thyroid disease.  The compound, PFOA (Perfluorooctanoic acid), which is man-made, is found in non-stick pans and is responsible for the thyroid disease. It has been found that people with high level of PFOA in their blood has co-relatively have more chances of getting thyroid disease, almost double.