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Category Archives: Health

Bitter Gourd Benefit for Diabetes

This vegetable is renowned for its numerous health benefits; especially it’s potential to lower blood glucose levels. It was widely used in traditional medicine to treat diabetes, and now, it is commercially available in the form of tea, juice, extracts and pills. Though there is lack of proven data regarding its ability in the treatment of diabetes and research is still underway in this respect, consuming bitter gourd or its juice may help in diabetes due to the following reasons:

1. Lowers Blood Glucose Levels

As stated earlier, bitter gourd has been found to be effective in lowering blood glucose levels. Instead of targeting one particular organ or tissue like medicinal drugs, bitter gourd facilitates glucose metabolism in the entire body. This can be attributed to the presence of two essential compounds called charatin and momordicin which play a key role in lowering blood sugar levels.

2. Facilitates Carbohydrate Digestion

Bitter gourd inhibits the enzymes that are involved in breaking down the disaccharides to two monosaccharides, thereby reducing the amount of glucose released into the blood. Bitter gourd is effective in the treatment of both Type I and Type II diabetes as it influences the transport channels for glucose. This is particularly beneficial in preventing the spikes in blood sugar levels after meals.

3. Increases Insulin Secretion

Insulin is involved in transporting sugar from the blood to the skeletal muscle and fat tissue. This sugar is then used for energy production. Insulin prevents the production of sugar by the liver and its release into the blood. Type I diabetes, also known as insulin-dependent diabetes, is caused by the failure of the pancreas to produce enough insulin for prevention of spikes in blood sugar levels. By increasing pancreatic insulin secretion, bitter gourd can help in treating type I diabetes. Besides, scientists have discovered an insulin-like molecule called polypeptide P in bitter gourd which can lower blood sugar levels in type I diabetics. Hence, consumption of bitter gourd can reduce the requirement of insulin injections to manage type I diabetes.

4. Reverses Insulin Resistance

Bitter gourd has been found to be effective in the treatment of Type II diabetes. As stated earlier, it is caused due to the failure of the skeletal muscles, fat tissues, and liver to respond adequately to insulin. This is called insulin resistance which increases the risk of developing type II diabetes. Research has shown that bitter gourd contains compounds called oleanolic acid glycosides which can improve glucose tolerance in Type II diabetics, by preventing or reversing insulin resistance.

5. Antioxidant Properties

Thus, high sugar concentration in the blood increases the risk of both Type I and Type II diabetes which further increases the risk of oxidation and inflammation in the whole body, leading to blindness, diabetic feet, stroke, heart attack or kidney disease. Bitter gourd can prevent all these ailments not only by lowering blood sugar levels but also through its antioxidant properties.

Benefit of Salmon for Your Health

salmonDo you have an obsession for fish? Do you appreciate trying different things with various types of fishes at home? Is cooking fish your strong point? On the off chance that the answer is a yes, then this post is ideal for you!

Salmon is a standout amongst the most well known and top of the line angles on the planet. It is a most loved dish and just about a staple sustenance in each European nation. Indeed, even America cherishes salmon!

Be that as it may, did you know salmon is more than only a delightful fish? It has astonishing medical advantages that you should find out about.

What Is Salmon?

One of the best fish of all times, salmon is a magnificent wellspring of omega 3 unsaturated fats and proteins. Famously referred to us Indians as samaan, the fish is stuffed with a few supplements that give away a bunch of medical advantages. Not just that, salmon can be cooked in different delightful ways. It tastes the best when heated and fricasseed, and a few people love to consolidate it in plates of mixed greens. Salmon is arranged wherever on the planet and has included in numerous culinary rivalries, for example, MasterChef. Besides, on the off chance that you see precisely, a portion of the widely acclaimed’s culinary specialists love to cook salmon.

Since you have been sufficiently given reasons, it’s about time that you take in more about this well known fish!

1. Good For Your Bones

Salmon fish is very good for your bone health. It contains calcium in abundance along with calcitonin, that maintains the calcium levels in your body. This is also one of the top reasons why calcium has been used to prevent bone and joint diseases like osteoarthritis.

2. Reduces The Threat Of A Heart Attack

With salmon, you may also expect a healthier heart and a better cardiovascular system. Salmon contains omega 3 fatty acids that help in the reduction of hypertension, heart attacks and atherosclerosis. Salmon also prevents your arteries from getting blocked and makes you less prone to inflammation. According to a study conducted by the American Medical Association, it was found out that those who ate more helpings of fish dropped their chances of developing heart diseases by one-third (1).

3. Improves Brain Function

Salmon uplifts your spirits and allows your mind to think better. Not just that, it will boost and improve activity and allow you to think clearly. The fish contains omega 3 fatty acids such as DHA that will boost the memory and the brain function (2). If you have small children at home, feed them some salmon regularly. It will help them pay more attention while studying and keep them away from conditions like attention deficiency disorder.

4. Allows You To Sleep Better

With salmon, you may also improve your sleeping patterns. If you have been suffering from insomnia or know someone who is, make sure you tell them to eat more salmon. It will help you sleep much better at night without waking up in the middle. Salmon will keep you relaxed like a child because it contains tryptophan that acts like a sedative. This, automatically, results in a better sleep at night.

5. Improves Vision

Improving your vision is now possible without visiting the doctor. With salmon, you can protect your eyes and boost your vision in the long run. It will not only help you see clearly but will also keep eye ailments, such as dry eyes and macular degeneration, at bay. This is because salmon contains flavonoids and other fatty acids that have a good effect on your eyes.

6. Helps You Lose Weight

Salmon is also ideal for those who want to lose weight. A hundred grams contain 208 calories, which is enough to fill up your stomach during lunch. There are also healthy ways to cook salmon. Do try some of the recipes in this
post.

How To Select And Store Salmon?

Before you start to prepare salmon at home, it is important to know how to select and store the fish. Salmon can be purchased as steaks, fillets, smoked or canned. Fresh salmon is very smooth and has moist skin. When you are selecting, notice whether its eyes are dark and clear. If you do not eat fresh salmon within a few days, then it is best to freeze the fish. If it is frozen or thawed, it should never be refrozen.

Delicious And Healthy Salmon Recipes To Try :

1. Marinated Salmon With Mangoes And Kiwi Fruits

There couldn’t be a better way to spice up your salmon dish this season than this quick, easy and healthy recipe. Fruits are always a healthy addition and tend to be super low in calories.

Ingredients:

  • 1 tablespoon of honey
  • 2 spoons of soya sauce
  • 1 teaspoon of olive oil
  • Some black pepper
  • 4 salmon fillets
  • Half a cup of diced mangoes
  • Half a cup of sliced kiwi
  • Some fresh cilantro
  • Orange juice

Steps:

  1. Add the first four ingredients together in a plastic bag. Add the fish to the bag. Marinate it for the next couple of minutes. You may also turn it occasionally.
  2. While the fish is marinating, heat a grill pan with the help of a large skillet that has over medium-high heat. Gently remove the fish from the bag and remove the marinade.
  3. Next, you have to coat the pan using a cooking spray and add the fish to it.
  4. Let it cook for the next five minutes.
  5. While the fish is being cooked, you may prepare the relish alongside. Use the mango along with the rest of the ingredients. Serve this on the top of the fish.

2. Salmon With Maple And Lemon Glaze

Salmon with maple and lemons taste lovely, especially when you see the lovely brown crust. You can serve with the usual potato wedges and peas.

Ingredients:

  • 2 spoons of fresh lime juice
  • 2 spoons of maple syrup
  • 1 spoon of cider vinegar
  • 1 spoon of canola oil
  • 4 ounces of salmon fillets
  • Half a teaspoon of salt
  • Some ground black pepper
  • Cooking spray

Steps:

  1. Heat the broiler first.
  2. Add the first four ingredients and place in a big plastic bag. Add the fish to the bag and seal it.
  3. Let the fish stay in the refrigerator for the next 10 minutes.
  4. Place the marinade in the microwave and let it heat for a minute or so.
  5. Now preheat a large skillet. Add the salmon, salt and pepper in an even manner.
  6. Coat the pan using some cooking spray. Add the fish to the pan and let it cook for the next three minutes.
  7. Turn the fish over now and let it marinate.
  8. Allow it to broil for three minutes approximately and test using a fork.
  9. Your dish is now ready to serve.

Apple Cider Vinegar

Our changing way of life and dietary patterns can prompt to debilitated resistance. High measures of stretch in our day by day lives have depleted our mental peace as well as prompted to the onset of numerous ailments and conditions that generally would have showed up at a later stage.

Apple juice vinegar, however known for its therapeutic properties against normal cool, pneumonia, sore throat, and so on., is likewise a standout amongst the most valuable home solutions for circulatory strain changes.

1. Apple Cider Vinegar For High Blood Pressure

The blood vessels distribute blood to all parts of our body. The force with which the blood flows in the arteries and veins creates a pressure against their walls. High blood pressure or hypertension is caused when this flow of blood exceeds the normal limit and creates more pressure against the walls of the veins and arteries

Here’s how  apple cider vinegar works in lowering high blood pressure: 

a. Lowers Blood Cholesterol

Bad cholesterol leads to fat deposit on the walls of the blood vessels, which hampers the blood flow through the blood vessels. Researchers have now scientifically proven that apple cider vinegar lowers the bad cholesterol in the blood, which, in turn, helps to keep the blood pressure in check.

b. Lowers Risk Of Type II Diabetes

Excess sugar intake and insulin’s inability to take up glucose from the body to metabolize sugar lead to high blood glucose levels in the body. This, eventually, leads to one of the world’s most dreaded diseases, type II  diabetes. Diabetes affects the blood vessels by hardening them, making it tough for the heart to pump blood through the blood vessels. A study has found that apple cider vinegar is beneficial in reducing the blood sugar levels in our body.

c. Acts As A Detoxifier

Apple cider vinegar is an excellent detoxifier. It is a good source of vitamins and minerals that are essential for building the body’s immunity. Apple cider vinegar scavenges harmful oxygen radicals that not only speed up aging but also lead to high blood pressure (5). Therefore, taking apple cider vinegar on a daily basis will detoxify your body, control your blood pressure, and also give you healthy, glowing skin.

d. Reduces Stress

High levels of serotonin and adrenalin can lead to anxiety attacks. More stress can lead to the beating of the heart at an abnormally faster rate. This can lead to shooting up of blood pressure and can also lead to brain stroke or heart failure.

It is recommended to take one to two tablespoons of apple cider vinegar with hot or cold water before every meal every day. Apple cider vinegar reduces serotonin and adrenalin secretion, hence reducing the risk of getting an anxiety attack.

All the above mentioned factors help to attain a stable or lowered blood pressure. Missing on keeping a check on any of the above points will undeniably shoot up your blood pressure.

2. Apple Cider Vinegar For Low Blood Pressure

Apple cider vinegar tends to balance the pH of our body. This helps in regulating the natural blood volume. Apple cider vinegar has minerals such as potassium, magnesium, calcium, etc. that help in blood circulation.

3. How To Prepare Apple Cider Vinegar

Apple cider vinegar is easy to make at home.

What You Need

  • 2-3 apples
  • Water
  • Cheesecloth

What You Need To Do

  • Wash the apples properly and cut them into small cubes.
  • Put these apple cubes into a wide-mouthed glass jar.
  • Pour water into the jar until all the pieces are submerged.
  • Cover the jar with a cheesecloth.
  • Let it ferment for about 6 months.
  • After 6 months, carefully remove the cheesecloth and drain the liquid into another jar. Voila! You have made your first jar of apple cider vinegar.

4. How To Take Apple Cider Vinegar

There are many ways to consume apple cider vinegar:

  • Take two or three tablespoons of apple cider vinegar with warm water.
  • If you are not comfortable taking apple cider vinegar as it is, you can consume it in the form of pills or capsules.
  • Apple cider vinegar may cause acidity. If you suffer from acidity, mix apple cider vinegar with a teaspoon of baking soda. The baking soda will reduce the acidity of the vinegar. Drink it by mixing it with cold water.
  • You may also incorporate apple cider vinegar into your daily diet by adding it while cooking. This will also add to the taste and flavor of your food.
  • It is best to take apple cider vinegar early in the morning. You can have it with a glass of warm water or you may take it with honey and lemon juice.
  • To alleviate low blood pressure, mix one teaspoon apple cider vinegar with half glass warm water. Rub it lightly on your arms, shoulder, chest, stomach, legs, back, and feet.

To get the best result for lowering blood pressure, it is best to consume apple cider vinegar in some form every day. Also, it is highly recommended that you consult your doctor before you start using apple cider vinegar.

Caution

Apple cider vinegar is not recommended for people with gastroparesis. Consuming more than the required amount may lead to corroded tooth enamel, lowered potassium, and weak bones. It is essential to rinse your mouth after drinking apple cider vinegar.

Detox Smoothie Recipes

Detox smoothies are one of the best and delightful approaches to wash down your body’s inward framework and get in shape. You can lose up to 10 pounds in 4 weeks by drinking a detox smoothie first thing in the morning.

It is critical to drink detox smoothies in the event that you are overweight, lead a stationary way of life, expend an excessive amount of liquor, and smoke routinely. These propensities prompt to the gathering of free radicals that harm the DNA and debilitate the invulnerable framework.

Detox smoothies have fixings that avert fat amassing, assemble put away fat, bolster processing and assimilation, enhance heart wellbeing and blood course, manage glucose and cholesterol, and make one more vigorous. The final products are weight reduction and a solid invulnerable framework.

1. Metabolism Booster Green Smoothie

What You Need
  • 1/2 avocado
  • 1 kiwi
  • 1 celery stick
  • 1 tablespoon sunflower seed powder
  • A handful of mint leaves
  • Freshly ground peppercorns
  • Salt
How To Prepare
  1. Scoop the avocado flesh out and cut it into medium-sized cubes.
  2. Peel the kiwi and toss it along with the avocado cubes into the blender.
  3. Cut the celery stick in half and toss it into the blender.
  4. Add a few mint leaves, sunflower seed powder, and a pinch of salt and give it a spin.
  5. Add some freshly ground peppercorn before you drink the smoothie.
Benefits
  • Avocados are rich in antioxidants such as neoxanthin, chrysanthemaxanthin, lutein, vitamin E, and vitamin C.
  • The phytonutrients and vitamins present in kiwi help to protect the DNA from damage, scavenge harmful free radicals, protect from arthritis, asthma, colon cancer, macular degeneration, and improve cardiovascular health.
  • Celery is a good source of antioxidants that protect you from gastrointestinal inflammation, atherosclerosis, and many types of cancer.
  • Mint is rich in vitamins A, C, and B-complex, and minerals such as magnesium, iron, and calcium. It supports the digestive system and prevents microbial infection and cell damage.

2. Fruity Kale Detox Smoothie

What You Need
  • 4 baby kale leaves
  • 1/2 cup green grapes
  • 1/2 grapefruit
  • 1/2 cup watermelon
  • A handful of mint leaves
  • 1/2 teaspoon pepper
  • A pinch of salt
How To Prepare
  1. Wash all the fruits before you cut or juice them.
  2. Blend the baby kale leaves, watermelon, grapes, and a few mint leaves.
  3. Add the juice of half a grapefruit, a pinch of salt, pepper, and stir well.
Benefits
  • Kale is an excellent source of vitamins A, C, and K, copper, manganese, calcium, potassium, and dietary fiber. These help to lower cholesterol, aid weight loss, improve cardiovascular health and fight cancer.
  • Grapes are a good source of vitamins K, B2, and C, and copper. The resveratrol present in grapes plays an important role in increasing the longevity (6). Grapes also regulate the blood sugar levels, improve cognitive functions, and protect against microbial infections .
  • Watermelons contain lycopene that improves cardiovascular health and cucurbitacin E that scavenges reactive oxygen radicals. The part nearest to the rind has the greatest concentration of antioxidants, vitamin C, and flavonoids. These help to reduce weight, relax the muscles, and regulate blood pressure.
  • Grapefruit scavenges free oxygen radicals, thus helping to fight cancer and lower blood cholesterol. It also aids weight loss.
  • Mint supports the digestive system, prevents microbial infection, and prevents cell damage.

3. Spinach Cucumber Cooling Detox Smoothie

What You Need

  • 1 cup spinach leaves
  • 1/2 cucumber
  • 1/2 lemon
  • A handful of mint leaves
  • 1/2 teaspoon roasted cumin powder
  • Salt
How To Prepare
  1. Remove the stems, roughly chop the spinach leaves and cucumber and toss them in a blender.
  2. Toss in a handful of mint leaves and add a pinch of salt. Give it a spin.
  3. To make the roasted cumin powder, take two tablespoons of cumin seeds and fry them without oil in a frying pan. Grind the roasted cumin seeds and store in an airtight glass jar.
  4. Transfer the spinach smoothie to a glass, add the juice of half a lemon and half a teaspoon of roasted cumin powder. Stir well.
Benefits
  • Spinach is an excellent source of nutrition. It protects you from various types of cancer, macular degeneration, and strengthens bones.
  • Cucumbers are rich in lignans such as pinoresinol, lariciresinol, and secoisolariciresinol that improve cardiovascular health. The cucurbitacins A, B, C, D, and E help to fight cancer.
  • Mint is rich in vitamin A, vitamin C, vitamin B-complex, and minerals such as magnesium, iron, and calcium. It supports the digestive system, prevents microbial infection, and prevents cell damage.
  • Lemons are a good source of vitamin C, which protects against rheumatoid arthritis, supports digestion, and fights mouth, breast, skin, and colon cancer.
  • Cumin seeds are rich in iron and help in the formation of red blood cells and aid digestion and weight loss.

Vitamin K Rich Foods

vitamin-k-rich-foodsThe lack of vitamin K can be amazingly unfavorable for human wellbeing thus can be its overdose. Absence of K vitamin in an individual increment the chances of discharge (dying), osteoporosis, bone crack and simple wounding. In extreme cases, vitamin K inadequacy can likewise chock the patient to death.

Its overdose, on the other hand, can achieve vitamin-K-poisonous quality in the body. Unreasonable utilization of vitamin K can likewise bring about the blood to thicken and thus can trigger stroke or vascular issues. Along these lines, one ought to dependably go simple on the utilization of vitamin K in order to maintain a strategic distance from both extraordinary conditions – insufficiency or overdose.

The prescribed dose of vitamin K for teenagers and grown-ups is 75 micrograms and 120 micrograms for every day.

Vitamin K can be found in many different natural ingredients including vegetables, fruits, herbs, and meat. Listed below are ten vitamin K foods that you can include in your everyday diet to keep up its levels in your body, enabling all of your systems to work efficiently.

1. Kale

Kale is among the richest natural sources of vitamin K on the planet. This dark-green leafy vegetable is considered as a powerhouse of several vital vitamins, minerals and powerful antioxidants. However, for drawing optimum health benefits of kale one ought to use it in well-cooked form rather than raw.

2. Spinach

One of the healthiest and most commonly used leafy veggie, spinach, is another excellent dietary source of vitamin K. A single serving of boiled spinach supplies 888.48 mcg of this essential nutrient.

3. Dried Herbs

Long employed to serve medical purposes, herbs are naturally packed with various vital nutrients including vitamin K which makes it a good option among the vitamin k sources. Dried basil, sage, thyme, coriander, marjoram, oregano and parsley are considerable options to incorporate in routine diet for increasing your vitamin E intake.

4. Spices

Hosting a significant content of vitamin C and E, red chilli powder is a great addition to spice-up a cuisine and get your daily vitamin K needs. Curry powder, paprika and cayenne also contain decent amounts of vitamin K. Try adding these spices in your regular soups and salads.

5. Fish Oils

Virtually all sorts of fish oils are excellent providers of vitamin K and essential fatty acids like Omega 3. Do include fish and fish oils in your routine diet to maintain better health.

6. Plums

Plums also contain high dosages of vitamin K. A single serving of plums is found to supply 248g of this vitamin.

7. Cruciferous Vegetables

Cruciferous vegetables such as turnip greens, collard greens and mustard greens are another rich source of vitamin K. One cup of boiled or steamed turnip green provides you with 529.34 mcg of this vitamin. It is suggested not to boil the cruciferous veggies for more than five minutes or they’ll lose most of their nutritious values.

8. Cucumbers

If you like cucumbers, then now you’ve a good reason to consume more of them. They hold high concentrations of vitamin K and can be an ideal snack option if you’re seeking ways to supplement your vitamin K intake.

9. Swiss Chard

Innately packed with goodness of several vital vitamins and minerals as well as potent antioxidants, Swiss chard is known to provide 8738 mcg of vitamin K per 200 calorie serving. It makes a great substitute for spinach.

10. Brussels sprouts

Last but not the least, Brussels sprouts! Although they’re quite unfriendly for kids, these low-calorie veggies are rich in vitamin K. Do incorporate sprouts in your regular diet plan so as to get 300 μg of the vitamin K per serving.

Apart from these, fruits like Blueberries and Raspberries also are foods rich in Vitamin K.