Stay healthy and grow healthy

Amazing health benefits of Red Spinach

We know much about spinach and we also know that it is packed with lot of essential nutrients which are good for our health. Red spinach is similar like spinach but colour defers; its leaves and the stem are red in colour. Just how spinach contains lot of nutrients red spinach also contains many nutrients which are also good for our health.

Benefits of Red Spinach

Dietary fibre is a substance found in red spinach which helps to ease the digestion and avoid constipation. Red spinach contains Vitamin C which is required for many functions in our body including formation of collagen, boosting immune system, maintenance of bones, cartilage, teeth and wound healing. It also prevents cancer, due to presence of nutrients such as amino acid, iron, potassium, magnesium, Vitamin C and vitamin E work together to eradicate the growth of cancer cells, if you are eating red spinach on a regular basis you are at lower risk of getting cancer.

Phytosterols in red spinach improves cardiovascular health as it decreases the absorption of cholesterol, it also reduces high blood pressure; Vitamin E in red spinach protects your eyes from the harmful radiations which the devices such as mobile, laptop, T.V screen emit. The carbohydrate content in the leafy vegetable can help improve your energy level. Red spinach contains Vitamin K , Vitamin C, phosphorus, calcium and magnesium are good for stronger bones. Consuming red spinach can help to improve the calcium absorption ad bone matrix protein.

It treats Anaemia due to the presence of iron I it. Iron is required for the formation haemoglobin and iron also purifies your blood, resulting in improve in blood flow. Other than Anaemia it also treats Asthma, beta carotene in red spinach improves the functioning of respiratory system and clears out any restrictions in the Bronchial tubes.

Top Healthy foods to keep up healthy legs

We all want to see our legs healthy and fit. When we think of keeping legs healthy we think of exercising. Indeed, legs work out is good for legs, it also improves your athletic performance and good job if your consistent to your leg work out.

Two factors impact our leg’s fitness and health, which are exercise and diet. Let’s focus our mind on the diet which helps in keeping our legs healthy, we need to eat healthy diet to build strong leg muscles and bones, if we achieve to get strong leg muscles and bones we can consider our legs as healthy. With strong leg muscles and bones we can improve our athletic performances and our legs will show less signs of tiredness.

Here are some foods to have strong legs

Yogurt

Yogurt is also called as curd in India. It is made by fermenting the milk. Yogurt contains Calcium and Protein which is beneficial for legs’ bones and it also contains Carbohydrates which are later partially converted into glycogen, which is stored in the muscles and this helps to power up workouts and help repair your muscle.

Nuts

Nuts are good source of Magnesium, Vitamin E and protein they also contain fats; but that’s not something to worry, they contain fats which is good fats. Magnesium builds strong muscles; Vitamin E is an antioxidant which helps in muscle growth, fights inflammation. Nuts also stimulate collagen production which boost muscle mass in people.

Milk

After resistant exercise milk can give calmness to the muscles, it also repairs muscles because protein present in it, helps in muscle building. Milk makes our bones strength rough intake of calcium and protein from drinking it.

Spices

Spices like ginger, turmeric, and cinnamon have anti-inflammatory properties, foods which contain anti-inflammatory properties prevent inflammation, which causes tight muscles and tight muscles in turn causes pain. Eating anti-inflammatory food prevents stiff muscles and gives flexibility. Eating Spices directly is not the right type of way for us, we can use spices in any foods to get its effect. To get better leg muscle flexibility try stretching your leg this will work better.

Leafy green vegetables

In order to get healthy legs the muscles in the legs should be healthy as well. Leafy green vegetables provide strength to the leg muscles. Leafy green veggies are also high in nitrate, a researcher has examined that people with higher nitrate intake have stronger lower limb strength. Leafy green vegetables are also filled with Iron. Iron is needed to make Haemoglobin which carries oxygen to the muscles, if the muscles lack in oxygen than you suffer from muscle fatigue and will have weaker legs.

Lean Meat

Meat contains protein. Proteins helps to build legs muscles and strong lower body muscles such as glutes, quads, and hamstring helps to keep your body balanced.

Healthy Indian herbal Teas

India is very popular in the production of medicinal herbs, some the herbs are used to make teas, which produce healthy effect on the human body. The herbal tea can cure many diseases and also gives us protection from various types of diseases . Here are some herbal teas.

Turmeric tea

A turmeric tea has many benefits on our health. Turmeric is used in several medicine for its potential healing effect. By having turmeric tea it may boost immune system, it works good for treatment of joint pain, it reduces risk of heart diseases by lowering LDL cholesterol it may slow the growth of cancer cells, it may aid in reducing depression, turmeric tea helps in giving clean face by healing acne.

Mint tea

What makes mint tea good for health is the presence of its main ingredient, mint. Mint has many health benefits, mint leaves are good for easing out digestion problems like bloating, gas, indigestion. The menthol in the mint provides cooling sensation and eases out pain in any part of the body, mint tea can fight bacteria and virus and therefore it is good for cold and cough.

Cinnamon tea

For making cinnamon tea, the inner barking of the cinnamon tree is used. The flavour of the tea is spicy, by adding sweetener you can make it sweet. Cinnamon tea contains lot of anti oxidants which fights free radicals, so that they don’t damage cells in our body. It may reduce blood pressure and LDL cholesterol, it also reduces blood sugar level and prevents tooth decay.

Ginger tea

Ginger has been very popular as a traditional medicine for cough and cold. Other than that it may help in relieve nausea and vomiting, it also assist in weight loss by burning calories, helps in good digestion, it also boost memory and protects from brain diseases.

Tulsi tea

For centauries Tulsi leaves have been known for curing many diseases. We can use tulsi leaves to make tea, which can provide cures and prevention for diseases . Tulsi tea combats respitory aliments such as flu, asthma, bronchitis, cough. It can reduce stress and lower blood pressure and cholesterol, tulsi is also used for treating intestinal parasites, ulcers, vomiting. It gives relief from joint pain caused by arthritis.

Onion tea

Onion tea offers various health benefits and it’s very easy and quick to make. Onion tea can prevent cold, a compound found in onion tea called quercetin boost the activity of anti oxidants in the blood can aid in during hypertension. Onions provide onionin A which decreases tumor development and reduces growth of cancer cells.

Curry Leaves Tea

Curry leaves or Kaddi Patta tea is extremely popular in the region of South India. Since ages it has been use to treat various health issues. Apart from adding flavour to curries, it is also used to make tea. Curry leaves tea improves digestion, it has digestive enzymes that treat from constipation to gas and diarrhoea, it also controls blood sugar levels and therefore its diabetic friendly, it prevents inflammation, it reduces stress due to its pleasant aroma.

Guava leaf tea

We all know the incredible taste of guava, but apart from the fruit, the leaves of guava tree provides us many health benefits. With guava leaf we can make guava leaf tea. It offers health benefits such as it cures diarrhea, it lowers blood sugar levels, it has compounds which fights against bacteria and viruses. However people with Eczema should avoid guava leaf tea, because it may worsen the Eczema disease.

Why Eggs are best for your health

Over so many centauries eggs have become important part of our lives, our ancestors have given the eggs importance in our diet because it has various health benefits.

. We are instructed by many health experts to eat eggs. We use eggs in many recipes. The younger and older generation eats eggs, to become healthy. Eggs are good for everyone; everyone should a habit of eating eggs daily.

Some nutrients which eggs contain

Phosphorus: A large egg contains 171 mg phosphorus. If you remove the York of the egg only 5 mg of phosphorus will remain with the egg white. Our body needs phosphorus for many functions, such as filtering waste and repairing tissues and cells, it also builds strong teeth, keeps your bones strong and healthy, reduce muscle pain after exercise, helps body to store and use energy.

Potassium: Potassium is an essential material our body needs. Other than being mineral it is also an electrolyte. This helps in managing body pressure, maintaining normal water balance, helps in muscle contraction and regulates the heartbeats. The mineral helps brain cells to communicate with each other and with cells further away.

Folate: A hardboiled egg contains 22 mg folate. Folate is one of the B vitamins, which is very crucial to make red and white blood cells in the bone marrows, it assist in metabolism of carbohydrates, good levels of folate in our body decreases the risk of depression, low level of folate results in cancers such as breast cancer, lung, pancreatic, cervical, colorectal etc.

Biotin: A regular size egg contains 5.2 mcg of biotin. Biotin is essential nutrient for hair and nails. It stimulates the production of keratin in hair and increases follicle growth, if your body has low biotin then you suffer from hair loss, biotin is helpful in conversion of energy from micronutrients, it also prevents skin diseases, biotin may improve glucose levels and reduce pain from diabetic nerve damage.

Eggs contain many other nutrients other than listed above. According to Australian Eggs Nutrients Analysis 2018 below are the nutrients contain in eggs.

Nutrients in Eggs
Retinol	98mcg	Enhances skin radiance and treats aging
Vitamin B12	0.33mcg	Keeps body’s nerve and blood cells healthy
Vitamin D	7.9mcg	Strengthens bone and teeth
Vitamin E	1.9mg	An antioxidant fight free radicals to prevent diseases
Magnesium	12mg	Helps muscle and nerve function, regulates blood pressure, improves immune system.
Iron	1.8mg	Prevents Anaemia
Selenium	28mcg	Works with vitamin E to prevent breakdown of body tissues
Iodine	47mg	Provides better Thyroid health, improves cognitive functions

Take care of your hair with better diet

It is your hair which makes you look better? If yes, you will do anything to to make your hair look good. Still after using all those conditioners, shampoos still suffering from hair damage? That means your hair needs something more.

You can repair your hair damage by consuming healthy diet. What we eat affects out health whether it is heart, legs, bones, muscle s or hair. If you find some kind of hair damage, do know what food can repair it.

Check out some of the food which is less expensive than those shampoos and conditioners and very easy to find in the market.

Stimulate Hair growth with Orange Veggies

Orange veggies like pumpkin, carrot, sweet potato are good source of vitamin A. Vitamin A helps skin glands to produce oily substance called Sebum. It nourishes scalp and stops hair breakage.

No Dandruff when Papaya is in your Diet

Papaya provides vitamin A and vitamin. It removes the dead skin cells, nourishes scalp. Papain enzymes prevent oil build up and this prevents dandruff.

Chicken for hair Strength

Our hair is made up of protein. Deficiency of protein will result in your hair looking limp. Adequate amount of protein helps in growth of hair follicles and strengthens hair.

Iron and Zinc fortified Cereals

Our hair needs iron and zinc for growing stronger and longer. Cereals such as whole grain, oats, quinoa make sure to include this in your diet.

Thicker hairs from Eggs

Our hair requires Biotin. This is essential to get thicker hairs, which are hard to break. Eggs give our hair Biotin which it requires.

Need glossy hair then feed yourself with oily fishes

Mackerels, Sardines, Trout, Pomfret and many other oily fishes contain Omega-3 , which gives your hair the glossy look.

Tackle the spilt ends by eating Dark green veggies

Spilt ends are caused when your hair gets brittled dull, rough. Eating dark green vegetables is good for your hair. Your body extracts nutrients from veggies which are vitamin E, vitamin A , Iron which will nourish your hair, your hair will not look dull or brittle.

6 Reasons why mackerels stand as good for health

Mackerel is a silver color fish with entirely covered small loosely attached scale, with a slender, forked based tail and has fins such as dossal, pelvic fins and small finlets from dossal to tail. It is a very common marine fish. Mackerel is a common name for members of the family Scombridae.

Eating mackerel is healthy. It is a nutritious supplement to consume in your diet. Mackerels in terms of nutrition are better known for rich in omega-3 fatty acids and high amount of protein.

Here is the list of nutrients which mackerel contain

Here are the few reasons why mackerels are good for health

May reduce risk of heart diseases

Mackerels contain unsaturated fatty acids known as Omega-3.This molecules lessen inflammation throughout the body. When any of the body part suffers inflammation it causes high risk of blood vessels getting damaged and thus leads to heart diseases and strokes. Omega-3 can also reduce triglycerides, a type of fat in the blood reduce risk of arrhythmias, it slows build up of plaque which when hardens blocks your arteries and reduce normal flow of blood and lowers blood pressure.

Good for growth and development

Mackerels contain Omega-3 fatty acids and D Vitamins which are essential nutrients for the babies and young children as they require it for the development of eyes and brain. Mackerel also contains mercury like many other sea food, so it should be given to children with very little amount or substitute mackerels with other fishes like

Protects against age related loss of eyesight

Omega-3 fatty acid DHA which is abundantly found in mackerels is founded to protect older people against loss of sight. It preconditions various types of retina cells to withstand the damage.

Lowers Cholesterol

Cholesterol is a really bad for our health. There are two types of Cholesterol low density lipoprotein (LDL) or ‘bad’ cholesterol and high density lipoprotein (HDL) which is good cholesterol. Mackerels and some other fishes like Tuna, Trout, Salmon contain Omega-3 acid which are polyunsaturated fats this fats increase good cholesterol which is HDL and lowers bad cholesterol which is LDL . Omega-3 also maintains healthy cholesterol levels by lowering triglyceride levels.

Reduce systems of rheumatoid arthritis

Mackerels consist of anti-inflammatory compounds which gives relief from the joint pain or muscle pain. Omega-3 interferes with immune cells called Leukocytes and enzymes known as cytokines which are key player in the body’s inflammatory response.

Some delicious dishes to try of mackerels

Mackerel fillet

Mackerel is tasty and inexpensive food. Mackerel fillet is very easy to make. Just take the knife out cut the mackerel fresh from top and bottom of the fish bone. Roll out the fillet in semolina and deep it on the pan.

Check the recipe here https://www.bbcgoodfood.com/recipes/pan-fried-mackerel-orange-salsa

Tomato Mackerel Salad

This recipe is very easy to make and very tasty to eat. This dish is often found for Goan family functions. The dish is very tangy due to tangy flavorless of palm vinegar.

Check the recipe https://www.bigfattummy.com/2017/09/goan-mackerel-salad/

Mackerel Patties

This is very good snack to eat with your family and friends whenever you want to spend time with them. Mackerel patties tastes good when dipped in tomato ketchup, you also enjoy it with bread.

Check out the recipe. https://chickenofthesea.com/recipes/mackerel-patties

Foods for stronger Bones

Keeping sincere check on our bones health is very important. We are able to move, run ,jump and do other activities due to our bones. Thus we need to give our bones all nutrients they need to make them healthy. Bones perform many roles in our body such as providing structure, protecting organs, anchoring muscles and storing calcium. As you grow older your old bones break down and news bones are created. In youngsters the process of breakdown of old bones is slower and creation of new bones is faster hence this result in increases in bone mass. Whereas in older people the breakdown of bones is faster and creation of new bones is slower and the older generation ends in having lesser bone mass.

Food which can help you to acquire healthy bones

Dairy foods

The dairy products are excellent food for your bone immunity. Dairy products like milk, yogurt, cheese etc are loaded with calcium. A nutrient which is very essential for the bones. Other than calcium dairy products also contain protein, vitamin D, potassium and other nutrients associated in keeping good bone health. For good bones calcium is very important as calcium makes your bones hard like steel.

Leafy Vegetables

Vegetables which are leafy are also good source for the bones to become stronger. Vegetables contain minerals like copper, vitamin K, potassium, magnesium which are also good for bones. Vegetables also contain calcium. Vitamin K is found in leafy veggies modifies osteocalcin a protein involved in bone formation. The modification of osteocalcin ties up minerals in bones and prevents loss of calcium from bones.

Non-Vegan food

Non-Vegan foods are rich in collagen. Collagen is the structural protein found in the body’s various connective tissues. Collagen is the main protein found in the bones. Collagen helps in improving bone mineral density and maintains bone strength. Collagen helps prevent bone disease like Osteoarthritis.

How to Achieve Happiness with Food?

We all want to be Happy. Happy is the mood we always want to stay. Sadness is the opposite of happiness. Both sadness and happiness come in our lives without telling. Happiness means basically joy, well being or contentment. We acquire joy , happiness from many things. Food is also the one in the list which gives us a sense of joy. So let’s talk about food which gives us joy.

What we feel like eating depends on our mood, so we are happy first in our mind comes eating something sweet. The relationship between food and mood is a complex one. From first we feast “what we’re putting in our body has a profound holistic impact on our emotions”.

Your brain is the one behind your various kinds of mood. Your brain is a pleasure seeking machine. Moments when you see food irrespective of healthy or unhealthy a neurotransmitter known as Dopamine is released in the brain and you feel eating that food. Dopamine is a chemical molecule which is released when you are happy.

Dopamine increases when we have food that we crave and the release of that makes us feel good.

Some healthier foods which can make you happy and trigger the release of Dopamine are Dairy foods such as milk, cheese and yogurt, Unprocessed meats, fish like Salmon and mackerel, eggs fruits, vegetables these foods are considered as Dopamine diets.

According to BBC Good Food if you develop a strong craving for certain type of food, you remember that food very often these will result in increased reward seeking behavior, including over eating. A study has proven that foods such as sugar , salt and fat are potent natural reward-drivers and release Dopamine than their healthier counterparts.

Serotonin is another happy neurotransmitter. It helps you in giving good sleep and maintaining good mood. If your brain has little serotonin then it will lead you eating depressed. 5 foods which boost serotonin are eggs, spinach, milk, nuts, pineapples.

Why Papaya is amazing for your Health?

Papaya is a soft and sweet fruit grown in the tropical region. It has deformed in oval shape, circular or elongated. It looks green in its raw from and when its fully ripened it turns yellow or yellowish. When the ripe papaya is cut, the flesh inside is red or orange colour. It is very soft to munch and it taste sweet.

Some importance of papaya on health

Helps relieve you from stress

According to Medical news today a medium size papaya contains 3 grams of fibre. Eating fruits or vegetables which are high in dietary fibres can reduce stress, other than this papaya also contains anti-oxidants like Vitamin C and Crotenoids which also works to reduce stress and anxiety. Our body contains free radicals and anti-oxidants donates its electrons to free radicals hence neutralising the free radicals hence making the free radicals balanced, when there is imbalance in free radicals its causes oxidative stress.

Good for the skin

Eating papaya can heal your skin. Papaya contains an enzyme known as papain. This help in reduction of acne. Acne are formed when pores of the skin are clogged with oil, dead cells or bacteria, papaya removes oil, dead cells and bacteria. Papaya also gives attractive glow to your skin. Eating papaya can increase production of collagen, which gives your skin elasticity and due to that you don’t get wrinkles for your skin.

Good for diabetes

A small papaya can contain 3 grams of fibre. People with mellitus diabetes are usually recommended to consume foods which are high in fibre. All fibres can control the presence of sugar and fats in the blood. The fibres can slow down the increase activity of sugar or fat in the blood and papaya although being sweet are good for diabetic patients.

Helps improve vision

Our eyes need vitamin A to be healthy. Our eyes are responsible for giving us vision. Papaya contains Vitamin A, vitamin C anti-oxidants like Zeaxanthin which boost eye health. In these today’s world we use digital devices excessively like computers, mobile phones, this gadgets emit blue light. Zeaxanthin protects our eyes for this harmful blue light and UV lights.

Anti-Cancer

Anti-oxidants in Papaya will reduce risk cancer by fighting the free radicals. According to Wedmd anti-oxidants like Lycopene can stop the cancer cells from growing. Lycopene also stops growth of tumor it also protest cell membrane from getting damaged.

Helps in Digestion

Papain and Chymopapain in the papaya helps in good digestion, which prevents upset stomach. Both papain and chymopapain are digestive enzymes. Enzymes break down large molecules into small molecules. Papain and chymopapain breaks down large molecules and gives you good digestion and prevents from stomach problems like constipation and bloating.

Benefits of Watermelon on your Health

The Watermelon is a large fruit in a spherical shape it has a sweet, juicy, refreshing flesh of reddish colour or red colour when it is fully ripen. Watermelon rind looks like dark green, some watermelon have strips of both green and pale green colour. Inside its flesh it has black or brown colour seeds. Watermelons need climate from tropical to temperate, needing temperature higher than about 25^oC. A good watermelon can be identified when t has a creamy yellow spot, also if you tap the under belly of the watermelon and if you get a hollow sound than understand that the watermelon is ripen. Watermelon has various nutrients to offer in your diet. The various nutrients which the watermelon has, gives boost to our immunity and keep us fit.

Some Nutritious benefits of Watermelons are

Hydrates Yourself

Interestingly watermelon contains 92% water. Water is important source to keep us Hydrated and the purpose of water in your body is to aid function of bodily fluids. By eating vegetables which has high content of water keeps our tummy full. The water which watermelon contains has a lot of nutrients dissolved in Keeps Blood Pressure Low and improves circulation

2. Keeps Blood Pressure Low and improves circulation

L-citrulline is a naturally found chemical compound in watermelons. This chemical compound has the ability to improve artery function and lower blood pressure by helping blood vessels relax. L-citrulline is non-essential amino acid. L-citrulline also known as Citrulline which breaks down in the body as Arginine which again breaks down as nitric oxide which increases blood flow through muscles.

3. Prevents Heart Diseases

Watermelon may reduce risk of Heart Attacks and strokes by reducing blood pressure and cholesterol levels. Watermelon has presence of lycopene which is also red carotenoid widely found in fruits and vegetables which are red in colour. It’s also powerful antioxidant which scavenges free radicals. Free radicals adversely alter lipids, proteins and DNA and trigger a number of human disease.

4. Powers the Kidneys

Watermelons have nutrients like Calcium and Potassium. That helps in fighting Toxins and flushes them out from the body. As Kidneys are the ones which throws toxins out of the body they need nutrients like Calcium and Potassium to function well.

5. Reduces inflammation

Arthritis Foundation states that eating watermelons reduces the inflammation marker CRP. Watermelons contains anti oxidants like Lycopene and Vitamin C which fight free radicals and protect cells and reduce risk of inflammation.