HEALTHY EATING - 10 Cheap and Healthy Food Products

Article by pujitha reddy

Cheap and healthy! Most of you, who are used into believing that “eating healthy means spending a lot of money” must be quite surprised with this thought of healthy foods being cheap. You might doubt whether it is possible that healthy foods are obtainable at affordable rates. The truth is many of the healthiest foods in the grocery store are available at reasonably low prices. So, you don’t have to sacrifice a lot of money in order to enjoy the perks of healthy eating. The simple trick here is to pick the right ‘super foods’ that won’t break your budget. Keeping the issue of personal finance in mind, I came up with a list of 10 cheap and healthy food products

10. Sweet Potatoes

Vegetable cost metrics proved that sweet potatoes provide most nutrients per penny. Sweet potatoes are nutritional powerhouses and add many important components to your diet. They also contain huge amounts of vitamin B6 which helps in breaking down homocysteine and keep the walls of the arteries and blood vessels flexible and healthy allowing the blood to flow freely. The combination of beta-carotene, vitamin C and vitamin E makes sweet potatoes best as ‘beauty food’. Sweet potatoes also have magnesium, the relaxation and anti-stress mineral. They are naturally sweet tasting but ensure a balanced and regular source of energy without blood sugar spikes linked to fatigue and weight gain because their natural sugars are released into the bloodstream slowly. With such advantages, low price and versatility in the way they can be used to make different recipes, sweet potatoes are definitely the food you must look for!

9. Spinach

Whether you buy it fresh or canned, spinach is available at a low price. This leafy green vegetable is a good source of iron. It is one of the most nutrient dense foods and can be called nutrient superstar! Cooking spinach increases its health benefits and gives much nutrition than raw spinach. Loaded with nutrients and tasting delicious, spinach is a super food that is very much affordable. Spinach contains vitamins A, C, K, and folic acid and also manganese. It is also an excellent promoter of cardiovascular health. Provided with such benefits, you can fill yourself up with healthy and low priced spinach. Popeye was really right about spinach after all!

8. Apples

All of you are familiar with the saying “An apple a day keeps the doctor away” which clearly suggests the health benefits of apples. Apples are not only appetizing and healthy but also very economical. Apples are packed with soluble fiber which reduces intestinal disorders and possibly curbs some types of cancers. They also contain vitamin C, vitamin A and small amounts of phosphorous, iron and calcium. According to some studies, eating five apples a week lowered the risk of respiratory diseases like asthma. Drinking apple juice avoids Alzheimer’s disease and resists the effects of aging on brain. Red apples contain an antioxidant called quercetin which can help boost and strengthen your immune system.

7. Plain Yogurt

Plain yogurt is loaded with many vitamins and is also very inexpensive. It is an important source of potassium, phosphorous, iodine, zinc, riboflavin and pantothenic acid. It is also rich in calcium which makes the fat cells to release less cortisol, making it easier to lose weight. The amino acids in yogurt help burn fat thus contributing to weight loss. Yogurt has probiotics or the beneficial bacteria which help to regulate digestion and strengthen the immune system. The intestine friendly bacteria and the calcium in yogurt contribute to colon health and reduce the risk of colon cancer. Yogurt prevents high blood pressure and lower cholesterol. Yogurt is wholesome, delectable and it’s cheap!

6. Brown Rice

Brown rice is a whole grain with lot of health benefits and it definitely won’t hurt your pockets. It reduces the risk of cancer, arthritis and heart disease because it is rich in selenium. It is also rich in antioxidants, manganese, zinc, magnesium, copper, thiamine, naturally occurring oils and is a source of vitamin B6. Due to high fiber content, consumption of brown rice protects from cardiovascular diseases, contributes to healthy colon and digestive system. Brown rice makes digestion easier and is helpful for people seeking bowel regularity. It also stabilizes blood sugar levels. Low priced and health giving – brown rice doubtlessly deserves a spot on this list!

5. Peanut Butter

Peanut butter is a tasty, nourishing, healthy and affordable food which is readily available at the grocery shops. It is an energy dense food, a dieter’s best friend and it is also packed with nutrition. This popular pantry has powerful antioxidant vitamin E, bone-building magnesium, muscle-friendly potassium and immunity boosting vitamin B6. It also has dietary fiber and good quality protein. There is no need to worry about the fat content in peanut butter as these are ‘healthy fats’. Peanut butter contains more unsaturated fats than saturated fats and the unsaturated fats lower the levels of harmful cholesterol helping to reduce the risk of heart disease. A suggestion is to select all-natural peanut butter over processed peanut butter which contains added sugar or salt. It is better to consume peanut butter in moderation for good health benefits.

4. Oatmeal

Oatmeal is a healthful food that is available at reasonable prices and can be grown anywhere. A perfect way to start a day is to have a bowl of freshly cooked oatmeal as breakfast. Oats lower the LDL cholesterol or bad cholesterol. It is a low calorie food and helps to lose weight by stopping food cravings. Fiber in oats reduces cholesterol and helps to maintain healthy blood sugar levels. Oatmeal protects against heart failure and enhances immune response to disease. If you are willing to save money, you can buy oats in bulks and remember not to go for the ones with added sugars.

3. Eggs

Eggs may be breakable but they don’t break your banks! And they contain high-quality protein and all the nine essential amino acids. They also contain vitamin B12, riboflavin and phosphorous. They are good source of cholin, a nutrient that helps regulate the brain, nervous system and cardiovascular system. Eggs are even good for the eyes as they prevent macular degeneration due to carotenoid content, specifically lutein and zeaxanthin. Eggs may lower the risk of breast cancer. The egg yolk contains iron and vitamin E. Also, eggs are the only foods that contain naturally occurring vitamin D. Eggs provide quality nutrition for a very cheap price.

2. Milk

Milk is not only an inexpensive food product but also comes with many health benefits. Milk has many essential proteins and nutrients. That is the reason why it is a daily drink and an important part of the diet. It is a great source of calcium which is essential for healthy bones and strong teeth. It has properties that lower blood pressure and reduce risk of strokes. Just a glass of warm milk is so effective in reducing stress by relaxing tense muscles and calming frazzled nerves. Drinking low-fat milk provides the benefit of weight loss too. Low-fat milk combined with fruit is not only delicious but also healthy. Milk is an economical and healthy food that can be incorporated into your daily diet.

1. Bananas

Bananas have long been the cheapest fruits at the grocery store. And I’ve always wondered what could be the reason for their low cost despite the fact that they must be grown miles away and transported in cold containers! Besides bananas also have many benefits like fighting depression, relieving from hangover, easing morning sickness, strengthening blood, protecting against muscle cramps, kidney cancer, diabetes, osteoporosis and blindness. They help overcome depression by converting tryptophan into serotonin, a neurotransmitter which contributes to feelings of well-being and happiness. Bananas are one of the best sources of potassium which is essential for maintaining normal blood pressure and heart function, thus helping to prevent heart disease. They are easy to digest. They are very portable as they come packed in their own yellow jackets. They absolutely make a very good cheap and healthy food!

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HEALTHY EATING - 10 Awesome Foods To Battle Depression

Article by archismita choudhury

It’s the twenty first century and lifestyles are undergoing a massive change – changes in clothes, habits, customs, levels of physical activity and food habits can be seen everywhere. Fast food joints are mushrooming all over and unhealthy junk food seems to rule our lives. In such a scenario, it is not surprising that many of us don’t have the adequate amounts of nutrition and vitamins in our body. Furthermore, a diet high in refined carbohydrates and sugars is a commonality shared between different depressive illnesses and alcohol can also have a severe depressant effect.

Unfortunately, such kinds of diets and food habits are quite common these days. This lack of nutrition can manifest itself in many ways – feeling tired and listless is just one of its many side effects. If you have the blues, the solution could be as simple as a change in food habits. Almost all of us go through mild depression during some phase of our life. If you feel that the depression you are suffering from is not so severe and want to know what you can do about it naturally, one of the ways could be identifying foods which have anti-depressant qualities and consuming them, instead of supplements or popping a pill. Eating food is often better than supplements because foods often have nutrients which complement each other and help in better absorption by our bodies. Read on to know the top ten foods which can help fight depression.
10. TURMERIC

This kitchen staple in Indian homes is often recommended for common illnesses and for general well-being by our grandmothers and is quite famed for its beautifying properties, but did you know that it can help fight depression too? Turmeric is renowned for its anti-inflammatory properties and its active ingredient Curcumin has therapeutic and anti-depressant properties. Part of the anti-depressant properties present in Curcumin is due to the increase in a serotonin which is caused by the compound. Serotonin is a “happy” chemical produced in the body and is very useful in fighting depression.
9. DAIRY

Dairy is often avoided by many weight-conscious people, but dairy products are a rich source of calcium, vitamin D and protein which are great for the body. It is a great source of nutrients and specific peptides which help create a sense of well-being and relaxation, and which makes it a great food for fighting depression. If you are a person who avoids dairy due to its calorie content, then you can go for low fat versions which give you very similar nutritional content and vitamins. For example, instead of milk you can try skimmed milk.
8. ORANGES

Oranges, like other fruits, have natural and “complex” sugars which are good for your body and do not cause it to “crash” after some time, unlike “simple” sugars. Fruits in general also contain multivitamins and flavonoids. Flavonoids are essentially antioxidants and can hinder the symptoms of mild depression. Although there are many fruits which contain flavonoids, citrus fruits like oranges are a particularly excellent choice because they are filled with vitamin C which helps your body to produce dopamine. Dopamine is another “feel good” hormone necessary for fighting depression. Another plus side of eating oranges is that it will also keep your red blood cell count high.
7. WHOLE GRAIN FOODS

Whole grains are healthy and are full of high-fibre carbohydrates, also known as “complex” or “smart” carbohydrates. They improve mood quickly and don’t crash, unlike unhealthy choices like cakes, which are full of “simple” carbohydrates. You can get your dose of high-fibre, healthy carbohydrates through sources like oatmeal, brown rice, whole pasta, sweet potatoes, etc – there is a range of choices. Apart from carbohydrates, many of these sources also have other, equally important nutrients.
6. TURKEY

Turkey is a lean source of protein and therefore is an especially good food for those looking to lose weight and those who eat meat. Although, there are other lean sources of protein, turkey gets a leg up in the game when we look at their anti-depressant properties since turkey has comparatively higher levels of the chemical tryptophan which helps in stimulating serotonin production – an essential chemical for fighting against depression.

5. BREWER’S YEAST

Brewer’s yeast is a great choice for an anti-depressant food if you can stomach it. It is a source of vitamins B1, B2 and B3 and this amazing superfood also contains 16 amino acids and 14 minerals. Amino acids are vital for the nervous system which makes it an awesome choice if you have the blues. Just a pinch of it is enough for you to get its benefits. However, you should talk to your doctor before consuming brewer’s yeast since it can lower blood sugar (and therefore should not be taken if you have low blood sugar) and can cause dangerously high blood pressure if taken in conjunction with certain foods or medicines.
4. CHICKPEAS

Chickpea is another food item which can be found in virtually any Indian kitchen and is a great source of nutrients like vitamin B6 and folic acid. Apart from that, chickpeas also have a high dose of Tryptophan, which is an amino acid which is really important and helps produce the chemical serotonin. Chickpea is the richest in Tryptophan within its genus of plants. The other nutrients it contains, like folic acid, also have a part to play in chickpea’s anti-depressant functions. Folic acid is an important ingredient in the conversion of amino acids into neurotransmitters so that it can help in fighting depression. Without this, the conversion process will stop and serotonin levels will drop, which makes it an essential food for fighting against depression.
3. WALNUTS

Walnuts are rich sources, in fact, the richest plant-based sources of omega 3 fatty acids which help in keeping your nerve membranes flexible, and boost oxygen levels in the blood. This extra oxygen also helps in the conversion of amino acids into neurotransmitters. Some studies have also shown that the absence of DHA, a form of omega 3 fat, hampers the transmission of essential anti-depressant chemicals in the body such as serotonin and dopamine. On a plus side, walnuts are also small enough to be carried around in your purse or wallet for a mood-lifting boost throughout the day.
If you consume fish, fatty fish such as tuna is also an excellent choice and performs very similar functions

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2. GREEN TEA

How many times have you heard green tea being recommended for your overall health? These days, it is rare for a person to not be aware of green tea’s heath benefits. Green tea is widely known for its effects on increasing metabolism, helping with weight loss, slowing signs of aging and most importantly, the awesome antioxidant properties it has which are generally very good for your body. When we look at this healthy drink in terms of its anti-depressant properties, it scores high due to the amino acid present in it known as theanine. Theanine naturally occurs in tea leaves and provides relaxation from stress. You should have 6 to 8 cups of green tea throughout the day to get optimum benefits. If this famed drink isn’t in your pantry till now, it should be!

1. CHOCOLATE

Countless times have we seen a heroine cry over her unrequited love and simultaneously gobbling up chocolate in romance movies? Chocolate already has quite a reputation in terms of it being an anti-depressant in popular culture. However, if you want to use chocolate to feel better, it should be kept in mind that for this purpose, the higher the percentage of cocoa, the better. Dark chocolate is ideal. Chocolate contains certain chemicals which affect the brain by releasing endorphins and serotonin. However, you should not gobble chocolate since it is quite a calorie dense food and therefore not so great in large amounts for people who are watching their weight and/or health.

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HEALTHY EATING - Tartrazine is not just a food colourant

by Shona Botes

Fight against life threatening cancer with best surgeons in Korea


(NaturalNews) These days, most food products that are specifically marketed to children contain tartrazine. Unfortunately, it doesn't stop here. Tartrazine is also found in many medications, cosmetics and personal care products. It is in fact derived from coal tar. Some may not be familiar with what coal tar actually is or where it originates from. The online dictionary atwww.dictionary.reference.com refers to coal tar as `a thick, black, viscid liquid formed during the distillation of coal, that upon further distillation yields compounds, as benzene, anthracene, and phenol, from which are derived a large number of dyes, drugs and other synthetic compounds, and that yields a final residuum (coal-tar pitch), which is used chiefly in making pavements.`

Tartrazine can also be seen on ingredient labels as FD&C yellow 5, E102 or C.I. 19140. It is one of a group of dyes known as azo dyes. It is in fact an artificial colouring that is used to make foods and other products more visually appealing or appetizing. It is also used in the printing, textile and paper-manufacturing industries as pH indicators or biological stains.

Side-Effects of Tartrazine

Time and time again, tartrazine has been proven to cause many different side-effects and allergic reactions in people. These can include: anxiety, migraines, asthma attacks, blurred vision, eczema, other skin rashes, thyroid cancer, Eosinophilia (increase in specific forms of white blood cells), clinical depression, ADHD or hyperactivity, hives, permanent DNA damage, heart palpitations, rhinitis, sleep disturbances/insomnia, general all-over weakness, hot flushes and OCD (obsessive compulsive disorder). In severe cases, anaphylactic-like reactions to tartrazine have also been reported. It is sometimes even fed to chickens to make their egg yolks more yellow and visually appealing!

Studies have also revealed that consuming tartrazine also aggravates and increases the symptoms of Carpal Tunnel Syndrome (a painful wrist condition which is caused by the compression of the median nerve, which passes between the ligaments and bones in the wrist). The reason for this aggravation is because tartrazine interferes with the metabolism of Vitamin B6 in the body. By eliminating tartrazine from the diet, it is possible to reduce and even prevent the occurrence of Carpal Tunnel Syndrome.

The main reason that tartrazine is used is because of the fact that it is a cheap alternative to beta-carotene, which is 100% natural and beneficial to our health. Turmeric can also be used as an alternative colourant in savoury dishes. Malt and Annatto can also replace this extremely unhealthy additive.

Source: http://www.naturalnews.com

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HEALTHY EATING - 10 Harmful Ingredients that Popular Products Contain

Article by ankita pathak

Have you ever wondered what your favourite soap contains? You enjoy the rich lather and the pleasing aroma but you are unaware of a scary fact. The same soap you use to stay clean and maintain your hygiene can be the devil causing diseases you never ever imagined could be caused by your soap. Soap is just one member of a long list of common products that pose a threat to our health because of the ingredients that go into their making. Cosmetics, food products, plastics, etc. are a few more examples to help you imagine the extent to which you are surrounded by products that can one day be the reason behind you lying in the emergency room of a hospital. Another reason why these ingredients are so dangerous is that you may continue being exposed to them for years without feeling any negative effects. They are silent killers. Well, you don’t need to worry because worrying is not going to solve your problems. Here, you have a list in front of your eyes. A list that is going to tell you about the ten harmful ingredients popular products around the world contain. The next time you go shopping for these products, be sure to buy products not containing these components.

10. ALUMINIUM

You must have come across this chemical and its chemical symbol Al countless number of times during your chemistry classes. Aluminium is usually found in processed foods. Natural and unprocessed foods contain extremely less amounts of aluminium. It is used as a food additive, in antiperspirants, cosmetics, antacids, astringents and buffered aspirin. It has been known to lead to bone and brain diseases in children with kidney diseases. This is because Aluminium, if enters your body through ingestion, soon leaves your body along with urine. People who have kidney diseases are not able to efficiently remove aluminium from their blood stream. Children who have Aluminium in their stomachs find their bones to be weakened because it prevents the absorption of phosphates.

9. SODIUM NITRITE

Sodium Nitrite is naturally found in quite a few fruits and vegetables but the problem arises when you ingest foods in which sodium nitrite has been added by humans. Sodium Nitrite is used in the food industry for two reasons. Firstly, it is used as a preservative when it comes to the durability of processed meat products. It prevents the formation of bacteria that are the culprits of the crime of causing botulism. The second reason is to impart a colour to the food that makes it more appetising. A diet that contains amounts upper than the safe limit of Sodium Nitrite may lead to methemoglobinemia which leads to respiratory problems and can even be fatal. Moreover, Sodium Nitrite is a carcinogenic substance too.

8. HYDROGENATED OILS

Also referred to as ‘plastic fat’, hydrogenated oils are widely used to make the oils stay in the food product. Another use of hydrogenated oils is to increase the ‘use before’ time period. Used in the preparation of delicious cookies, crunchy crackers and yummy margarines, hydrogenated oils are extremely dangerous to your body. The causative agents of heart diseases, nutritional deficiencies and the deterioration of your body cells’ health hydrogenated oils should be stayed away from. The high viscosity of hydrogenated oils makes the blood thicker and contributes to high blood pressure problems. It also increases the risk of artery blockages because it also causes arterial plaques. Due to inadequate blood circulation to the brain, it can also be guilty of causing neurological disorders such as Alzheimer’s and Parkinson’s.

7. PTHALATES

Phthalates are also known as plasticizers. These chemicals can mimic certain hormones of our body. These are commonly used in the manufacture of plastics to make them soft and flexible. These chemicals also find use in personal care products such as nail polishes and body lotions. If developing children are exposed to phthalates even when inside the uterus, these chemicals can cause lifelong injuries. When certain animals of the rodent family were exposed to phthalates, results were disturbing. The animals used for the study showed a variety of problems such as liver cancer, damaged kidneys and some disorders of the reproductive system were also developed in them. You are not helpless as these plastics can be identified easily and avoided.

6. MINERAL OIL

Mineral oil is obtained during the manufacture of petroleum from crude oil. They are used in various classes of products around the world. The cosmetic industry is a huge fan of mineral oil because of the fact that it is cheap, colourless and odourless. Aside from being cheap, mineral oil does not get oxidised easily and hence the products can be kept for longer durations. The bad news is that it might be a good option for the cosmetic industry but it is extremely harmful for the consumers of these products. It forms a layer on the skin thus making it difficult for the skin to excrete the toxins from our body through sweat pores. Moreover, once absorbed by the skin, it is broken down by the liver and passes through the intestines absorbing fat soluble vitamins and thus depriving us of nutrients.

5. BISPHENOL A (BPA)

Bisphenol A has been in commercial use since 1957. It is a synthetic product and used to make certain plastics and epoxy resins. Epoxy resins are used in coatings on the insides of many food and beverage cans. BPA is also used to manufacture thermal paper. It is known to be a potent endocrine disruptor. Animal studies have shown negative effects because of exposure to Bisphenol A. Neurological disorders and obesity are commonly caused by BPA. So it’s an advice to all the girls out there looking to lose weight, instead of going on a diet, look out for any products containing Bisphenol A. BPA binds to the thyroid hormone receptor and disrupts it’s functioning. Breast cancer, testicular cancer and prostate cancer can be caused due to BPA exposure. Results from animal studies indicate that BPA can cause abnormalities in the reproductive system and sexual behaviour.

4. EXCITOTOXINS

Excitotoxins are actually neurotransmitters which are essential for the working of the nervous system. The problem is that food products that contain these chemicals in amounts that lead to their imbalance in our bodies have severe effects. Extremely deadly chemicals is what you perceive of it as you read about it’s capability to harm your nervous system. Excitotoxins are chemicals that overexcite your nerve cells to such an extent that they might be killed. They are also powerful enough to inflict damage that is permanent on your nervous system. It’s horrifying to know that if excitotoxins are ingested by a pregnant woman, they can cross the placental barrier and reach the developing baby and harm the baby’s brain. Excitotoxins are commonly found as ingredients in diet soda, canned soup, salad dressings and breakfast sausages to name a few food products.

3. ISOPROPYL ALCOHOL

Isopropyl alcohol is used as a solvent in perfumes and in many cosmetic products. It is also used as a substitute for industrial methylated and surgical spirits. It also finds use in the manufacture of quick drying oils and inks. Other uses of isopropyl alcohol are as an antiseptic, as a de-icing agent, dehydrating agent, window cleaner and disinfectant. It is an irritant of the skin, eyes, mucous membranes and the upper respiratory tract. Excessive dermal exposure to isopropyl alcohol leads to poisoning. The symptoms seen in a person suffering from isopropyl alcohol poisoning are headache, dizziness, central nervous system (CNS) depression, vomiting and nausea. It can even lead to a coma.

2. PARABEN

It is the most widely used class of preservatives in personal care products. It can be carcinogenic and this is why it is included in this list. There are various types of chemicals in the Paraben family. Methyl, propyl and butyl forms of parabens interfere with the normal functioning of the endocrine system. Parabens are powerful enough to reduce the sperm count and decrease the production of testosterone. Methyl parabens increase the skin’s sensitivity to the sun and thus increase the chances of being a victim of damage from the Sun. It can lead to eye damage and studies have shown a relation between breast cancer and exposure to parabens.

1. SODIUM LAURYL SULPHATE AND SODIUM LAURETH SULPHATE

This time when you go grocery shopping and are about to buy a shampoo or body wash, before you put it in your shopping cart remember to check for the composition and the ingredients that go into its preparation. Sodium Lauryl Sulphate and Sodium Laureth Sulphate are the chemicals used in products which produce a lot of lather. These chemicals remove the necessary moisture from the skin, cause drying, irritate the skin and cause hair loss. Mineral oil can also be responsible for causing lung problems and it might even lead to pneumonia. The important point to note here is that skin is the largest organ of the human body and it is extremely important that it functions well. It helps in excretion of toxins as well as is capable of absorbing substances too. Applying products with harmful ingredients is dangerous because it interferes with the normal functioning of skin and on being absorbed they lead to harsh problems.

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HEALTHY EATING - Top 10 Health Benefits of Eating Dry Fruits

Article by Kavya Parnami

Dry fruits are small but are extremely rich sources of minerals and proteins. Every diet specialist always recommends a handful of dry fruits in our diet in order to keep us healthy and fit. There are just umpteen varieties in dry fruits such as raisins, cashew nuts, almonds, pistachios, walnuts, dates and the list goes on. Dry fruits possess a lot of medicinal properties because of the ample amount of nutrients that are present in them. Though the dry fruits are really expensive and are regarded as delicacies but the health benefits that they possess makes them worth their price. This article consists of the top ten health benefits that different dry fruits have and therefore the reasons to include dry fruits in our diet if we want to stay healthy and sound. However, we must put some restrictions on the amount of intake of dry fruits as excess of anything can be harmful.

10. IMPROVES HEMOGLOBIN

Dry fruits especially almonds are considered to be very effective for improving hemoglobin. Almonds help in the formation of new blood cells and also increase the hemoglobin level in the blood. Unsaturated fats, vitamin B, phosphorus, copper and iron present in nuts helps in the proper functioning of all the crucial organs of our body. Prunes, which are a good source of potassium, Vitamin A, fiber and copper helps in keeping the energy levels high throughout the day. We should carry a handful of prunes in the pocket and munch them all through the day. Cashew nuts possess high concentration of copper and are thus vital in production of energy. They also provide greater flexibility to blood vessels. In fact, eating any dry fruit provides us with an instant gush of energy and also helps us in remaining alert thus enhancing memory improvement.

9. BENEFICIAL FOR CONSTIPATION

Many dry fruits have the ability to treat intestinal disturbances. Raisins, when ingested, swells up as the fiber available in them absorbs the water thereby giving us relief for constipation. Pistachios also contain fiber which helps us to feel riddled for more period of time. It also helps in operating the digestive system normally, hence preventing constipation. Dates are also well known for treating constipation. They are soaked overnight in water and are then consumed in the morning. Soaked dates provides the laxative effect and relieves us from digestion problems. Not only this, dates also help in maintaining a growth check on pathological organisms, thus giving rise to friendly bacteria in intestines. Almonds can also be consumed everyday to improve our digestive system. Walnuts are another dry fruits that help in easing constipation because of their laxative effects.

8. MAINTAINS CHOLESTEROL

Cashews have zero cholesterol level and is very advantageous for maintain low cholesterol levels. Pistachios also contain fat and are thus very helpful in lowering high cholesterol levels. Almonds have essential fatty acids that help in reducing cholesterol and promoting blood circulation. Raisins are the ones loaded with magnesium, potassium, iron and phosphorus and thus promote blood circulation. Consuming cashew nuts, Pistachios, Almonds and Raisins is considered very effective in controlling cholesterol and providing us with a healthy body by promoting blood circulation.

7. PREVENTS HAIR LOSS

Almonds are the most important dry fruits when it comes to treat hair problems. Applying almond oil on the scalp has proven to be very effective in curing several hair problems. It helps to prevent hair loss and adds shine and luster to dull hair. It also promotes hair growth. Apart from this, massaging the scalp with almond oil also helps in relieving us from headache and is considered as the best home remedy to cure headache.

6. REDUCE THE RISK OF DEVELOPING CANCER

According to the research done by the World Cancer Research Fund, it have been revealed that almonds contains several substances that are very useful in order to prevent cancer. Studies conducted by Pennsylvania State University states that almonds are considered to be strong suppressors of prostate and lung tumor growth. Also, the presence of flavonoids in almonds have proven to be very favorable for suppressing breast cancer by reducing the growth of those cells which are exposed to cancer causing agents. Free radicals which are one of the main causes of cancer can be eliminated by eating cashews, as they are a rich source of antioxidant properties. Walnuts are also rich in antioxidants and are thus eaten to fight the dreaded disease. Nutrients present in Pistachios protect our skin from skin cancer.

5. SLOWS DOWN AGING

A lot of dry fruits are eaten to slow down the process of aging and to get a healthy and glowing skin. We can also make a paste by soaking almonds in water overnight, and then crushing them and mixing them with milk. When this mixture is applied to our face, it will remove the dirt and dead cells and will provide us with a radiant skin. Raisins contain resveratrol which is a type of antioxidant that helps to keep our skin beautiful by slowing down skin ageing. Walnuts contain high content of Omega 3 fatty acids that are known to nourish dry skin and to improve its texture. A mixture of walnuts and 3 tablespoons of yogurt can be blend and applied on our face to get soft and smooth skin. Also, walnut oil has linoleic acid that prevents fine lines and wrinkles. Cashews are also used in a number of cosmetic products to prevent skin damage and to reduce tan. Cashew nut oil is used to protect cracked heels by nourishing them. Vitamin E present in Pistachios is very effective as it protects our skin from premature aging and UV rays. Pistachio oil has demulcent and antioxidant properties and it also contains carotenoids, zeaxanthin and lutein which help to smoothen our skin and neutralize free radicals, thereby preventing ageing.

4. BENEFICIAL FOR BODY ORGANS

Raisins have calcium and boron which is considered to be important for bone formation. They are also very good for eye care as they contain oxidant properties and Vitamin A, which protects eye from weakening of vision, macular degeneration and cataract. They also play a vital role in protecting our teeth against cavities, tooth decay and other dental problems. Raisins are thus beneficial for bones, eyes and for promoting dental health. Cashew nuts also support healthy muscles and gums as they are rich in magnesium and calcium. Pistachios are also very advantageous for eye health because of the presence of carotenoids in them. Walnuts contain omega 3 fatty acids and that is why is called the “Brain Food” and hence is very important for the development of the brain.

3. CONTROLS BLOOD PRESSURE

Almonds help to lower blood pressure to a great extent. Raisins helps to neutralize the acids present in blood and thus helps to check acidosis because of the presence of magnesium and potassium in it. Pistachios also help a lot in stabilizing the blood pressure and blood sugar levels according to a study performed by The University of Toronto.

2. CONTROLS WEIGHT

The high amount of dietary fiber and high energy density present in Cashew nuts are very effective for weight management. Raisins and Dates are preferred for the ones who are suffering from anaemia as these dry fruits help in weight gain and also provide the person with a lot of vitamins and minerals.

1. PREVENT HEART DISEASES

Dry fruits are the best when it comes to treat cardiovascular problems. Almonds help to reduce the risk of recurrent coronary heart problems. Cashews do not contain cholesterol and are loaded with monosaturated fats and thence promotes cardiovascular health. Pistachios also help in preventing heart problems as it contains a healthy dose of Vitamin B6. Omega 3 present in Walnuts regulates the formation of plague in blood vessels and also prevents erratic heart rhythms. They also have amino acids I-arginine present in them which helps in improving cardiovascular health by improving the elasticity of blood vessels. Dates are very helpful in maintaining heart’s health as they protect us against atherosclerosis which is the major cause of strokes and heart attacks.

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HEALTHY EATING - Top 10 Fruits that are Rich in Fibre Content

Article by erica

Fibre helps to maintain an ideal weight. It helps in the absorption of water and cleansing of bowels. Fibres should be included in everyone’s diet. inorder to maintain good health. One should also drink lots of water while increasing the fibre content in the diet. It helps to keep the digestive system in good working order. Refined foods and foodstuffs high in saturated fat content should be cut down to a very great extent as it only decreases the fibre content. Sudden increase in fibre content should be avoided as it leads to intestinal gas, bloating and bowel cramps. Including fresh fruits in the diet is the best way to increase the fibre content in the body. Here are a list of few fruits which will greatly benefit in increasing the fibre content in our body :

10. Figs :

From preventing cancer, to lowering blood pressure, figs offer more than just their sweet taste. Figs are a rich source of fibre. Fresh figs have more fibre content than dried figs. Although fresh figs are not available throughout the year as they are seasonal, one can buy a tin of fresh fig pulp from the supermarkets these days. One fresh fig contains 2 to 4 grams of fibre. Black figs have better flavor than green figs. Besides being a good source of fibre, figs are a good source of potassium which in turn helps to control blood pressure by causing blood vessels to relax. Their rich source of fibre helps in prevention of chronic constipation and any sort of gastrointestinal diseases. Figs should be eaten by all as they are very essential for are health.

9. Blueberries :

As strange as they may sound, but yes blueberries have an amazing fibre content which is very essential for our body. The fibre present in the blueberries helps in control of any inflammatory diseases of the bowel. A slice of whole wheat bread provides less fibre than a half bowl of blueberries. Blueberries help in getting rid of constipation. Blueberries taste excellent and hence are a personal favorite of many. If never tried blueberries before one should definitely give it a try as it has the pectin fibre which makes it unique from the rest of the fruits. Blueberries are a diabetic’s best friend as they also help to control blood sugar level.

8. Avocado :

One avocado provides around 12g dietary fibre which is nearly half the recommended fibre target for women. Women specially require fibre specially during their menstrual cycle. Half an avocado provides 3 to 4 g of fibre and prevents constipation and helps in maintaining a good and efficient running digestive system. It contains both soluble and insoluble fibres as well as essential fats. It is proved to be a boon to the diabetic patients as they are naturally low in sugar and sodium. It also controls the blood sugar level and reduces inflammation. An avocado a day can assure that you are eating a healthy dose of high dietary fibre.

7. Prunes :

There are two types of fibres available soluble and insoluble and prunes contain both in rich amounts. They have a good laxative effect. They help to reduce blood cholesterol and help to reduce blood glucose levels. They are high in disease fighting antioxidants and help in keeping a person healthy. They contain a high amount of dietary fibres and help reduce blood cholesterol levels and blood glucose level. Prunes contain sorbitol which have a natural laxative effect on the body. One cup of uncooked prunes contain 12 gm of fibre. They are one of the best source of vitamin K which prevents blood clotting. They are also vital for strong bones.They are a great source of phenols which helps to prevent oxygen damage to the cells.

6. Grapes :

Grapes are a great source of fibres and are used for preventing diseases of the heart and varicose veins, hemorrhoids, hardening of the arteries, high blood pressure, swelling after injury or surgery, heart attack and stroke. They are used as  laxative therefore they are used as a  part of detoxification process. Grape seeds are  also used for diabetes complications such as eye problems and nerve disorders, improving wound healing and preventing tooth decay. They are also used in preventing cancer. Dried grapes and raisins are used for cough. Grape leaf is used in chronic fatigue syndrome, diarrhea, heavy menstrual bleeding, uterine bleeding and canker sores

5. Apricot :

Apricots are the most unique type of fruit and are very high in fibre and water content. A dried Apricot contains 3.1 g of fibre in every 50 gm of it whereas the fresh Apricots contain 2 g of fibre in every 3 – 5 ounce. The nutrients in Apricot have proved to be very useful specially for our eyes and heart. The high fibre content helps in preventing chronic constipation, help in the digestion process and even stomach cancer. Apricots have proved to beneficial in the treatment of anemia, arthritis and rheumatism. One should consume atleast one Apricot a day and if the person doesn’t like the taste of it he can even try the jams made from Apricots.

4. Oranges :

Oranges maybe sour to us, but we must not forget how important the Orange is to us. The fibre content of this fruit is no doubt very high compared to the other fruits and since it is readily available(mostly througout the year) unlike the other fruits it makes the Orange even more precious. One Orange contains more than 3 to 4 g of fibre. However one should avoid peeling off the fibre like threads on the outside while using making Orange juice or while using Orange in cooking. Oranges contain soluble fibre. It increases the stool bulk and it also decreases the blood cholesterol level. Orange marmalade also has a very high dietary fibre content. One can use it in puddings and other sweet dishes if he does not like to eat raw oranges.

3. Apple :

An Apple a day keeps a doctor away is surely the most true statement we have ever come across. Apple has won over all the fruits be it in sugar content, vitamin, minerals or fibre content. It is the best fruit which can keep us fit at all times. The Apple contains a very high fibre content. One whole Apple contains 5 to 6 g of fibre whereas a half apple contains 2 to 4 g of fibre. However, one should avoid removing the skin of the Apple while consuming one because you lose around 1 to 2 g of fibre which will prove to be a very big loss. The fibre present in an Apple is soluble and is very useful is reducing the fat content in the body. Most of the fibre content is present int he skin. The fibre also helps in the digestion process and prevents constipation.

2. Papaya:

Papaya contains important nutrients including potassium, calcium, vitamin A and vitamin C. It also contains digestive enzymes and breakdown proteins. Papaya also contains fibres which is essential in proper bowel movement and provides roughage. This fleshy fruit helps in proper blood circulation and also acts as a blood purifier. It also has been used in traditional system of medicine due to its wide variety of health benefits. It is rich in fibres and lowers cholesterol levels. It contains enzymes which helps  oxidation of cholesterol which prevents heart attacks. It helps in building immunity which prevents cold, cough and fever. Papaya prevents premature aging as it dissolves dead cells. Papaya also helps in preventing constipation and indigestion.

1. BANANA:

Banana is the richest fruit in fibres. It has laxative effect and helps in formation of bulky stools. Its sweet taste cannot be avoided by anyone and hence this fruit is loved by everyone. Banana has a very high fibre content and many do not know about this fact. Banana is a very important fruit and should be added in our diet everyday. It is not very hard to find as it is available throughout the year. It also contains vitamin B6 which helps in regulation of blood cholesterol level. However unripe bananas may cause constipation and eating too many ripe bananas may cause bloating of the stomach. The fibre in the banana helps in prevention of obesity and high cholesterol. One can even try adding banana powder to the milk. It not only tastes good but also boosts the energy level.

A diet rich in fibre is very essential specially in today’s world, where people are victims of obesity, high cholesterol, diabetes etc. due to the their diet which is rich in saturated fats. Hence one must include fruits in their diet to increase the fibre content in the body.

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