TOP 10 HEALTHY FOODS TO GAIN WEIGHT FAST
While people trying to lose weight,many people want to gain few pounds.We thought gain few pounds is very easy task by eating oily,fired and fatty foods.But those are not good for health if you gain your weight by eating that unhealthy food you may prone to health diseases such as heart attack,blood pressure, diabetes,increased levels of cholesterol etc.....Healthy food is good for maintaining a healthy body,to gain weight while staying healthy is a great challenge.But if you follow some foods that contain both calories and nutrients which are helpful to gain weight fast.The proteins present in that...
10 HEALTHIEST FOODS ON THE PLANET
10 healthiest foods on the planet: Salmon: Salmon is rich in vitamin D and omega-3 fatty acids which can helps to reduce the heart diseases,cancer,lower cholesterol cardiovascular diseases,high blood pressure and boost your mood.Now a days doctors suggest omega-3 fatty acids,who are suffering with heart diseases,obesity,cancer.Omega-3 can protect our brain from Alzheimer's.It is preferable to take fish twice in a week.You should bake or grill the fish to avoid unhealthy fats. Berries: Berries are loaded with full...
FOODS TO EAT FOR ANEMIA
Anemia is a decrease in number of red blood cells (RBCs) or less than the normal quantity of hemoglobin in the blood. Haemoglobin is made up of haeme (iron) and globin (protein) which is required for supplying oxygen and nutrients to all parts of our body.A proper, well-balanced diet is very beneficial for anemic people. Causes of Anemia : Deficiency of Iron,Vitamin B12 or folic acid Lactation due to increased requirements of nutrients like iron, folic acid. Excessive blood loss Worm infestation in the intestine and stomach Symptoms of Anemia: tingling sensation depression memory loss Fatigue...
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Healthy lifestyle choices can help you prevent type 2 diabetes. There are two types of diabetes, Type 1 which means your body does not produce any insulin and type 2 which means your body does not produce enough insulin or does not use the insulin properly. To control diabetes you need to plan a healthy diet plan. Here we list the foods that helps to manage Type 2 Diabetes. Brown Rice : Healthy eating plays a major role in preventing and managing the type 2 diabetes mellitus. Choosing Brown rice over white rice may reduce the risk of type 2 DM. Selecting the right rice alone is not just...
10 FOODS THAT REGULATE YOUR HEARTBEAT
High Heart rate is not good for health. High heart rate may experienced due to stress, high blood pressure.Due to high heart rate, Dogs only live no longer than 10-12 years. Not only for dogs, high heart is not good for humans also. To solve all the problems, You need a healthy diet that regulates the heart beat. Here we list the 10 foods that regulate the heart beat. 1. Yogurt : Yogurt contains vitamin B12 which helps to develop and boosts the nervous system to handle stress. 2. Peppermint : According to Ancient studies, Peppermint improves the blood circulation in the heart and also strengthen the muscles...
10 HEALTH BENEFITS OF EGGS
Eggs are a great source of Protein and vital nutrients. Eggs are power packed with Vitamin A and B vitamins like folic acid,biotin,choline. Here we list Top 10 Health Benefits of Eggs. 1. Eggs are great for Eyes. The nutrients "lutein' and "Zeaxanthin" present in the eggs protect the eyes from harmful ultra violet radiation. According Study, It also prevents macular degeneration. 2. Regular Consumption Eggs lower the risk of developing cataracts, because of the nutrients 'Lutein' and 'Zeaxanthin' present in the eggs. 3. Eggs are rich in ' Choline ', which is an essential nutrient for brain regulation, nervous...
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FOODS THAT FIGHT AGAINST CANCER CELLS
The chance of getting cancer-related deaths are linked to your lifestyle choices,diet.You know smoking and drinking are the main causes of certain types of cancer.A healthy proper diet,regular exercise makes you keep away from cancer.The best way to keep away from cancer is having a healthy diet.There are many foods that fight against cancer list. Here we list top foods which fights against cancer cells. Broccoli : Broccoli contains indole 3-carbinol which helps us to fight against breast cancer in women and other types of cancer such as colon and rectal. Garlic : Garlic helps us to fight against not only...
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When you are suffering from hair loss, The first thing is you should focus on the food what you eat. Many people often goes for various hair care products but it doesn't get results well. What really matters is what you eat. The best way to prevent hair loss and to improve the hair growth is to keep a close eye on what you are eating.Here we list a super foods that promotes good hair growth and prevents hair loss. Sunflower seeds: Sunflower seed are the rich sources of copper,zinc,magnesium,calcium,iron,biotin,protein,omega-6 fatty acids. These supplements helps to prevent the hair loss. A handful of raw...
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15 health benefits of eating apples
Many of us forget that sometimes, the simplest answers are the best. Better health could be as easy as reaching for the fruit bowl for some apples next time you need a snack
What makes apples so great?
In 2004, USDA scientists investigated over 100 foods to measure their antioxidant concentration per serving size.Two apples—Red Delicious and Granny Smith—ranked 12th and 13th respectively. Antioxidants are disease-fighting compounds. Scientists believe these compounds help prevent and repair oxidation damage that happens during normal cell activity. Apples are also full of a fibre called pectin—a medium-sized apple contains about 4 grams of fibre. Pectin is classed as a soluble, fermentable and viscous fibre, a combination that gives it a huge list of health benefits.
1. Get whiter, healthier teeth
An apple won’t replace your toothbrush, but biting and chewing an apple stimulates the production of saliva in your mouth, reducing tooth decay by lowering the levels of bacteria.
2. Avoid Alzheimer’s
A new study performed on mice shows that drinking apple juice could keep Alzheimer’s away and fight the effects of aging on the brain. Mice in the study that were fed an apple-enhanced diet showed higher levels of the neurotransmitter acetylcholine and did better in maze tests than those on a regular diet.
3. Protect against Parkinson’s
Research has shown that people who eat fruits and other high-fibre foods gain a certain amount of protection against Parkinson’s, a disease characterized by a breakdown of the brain’s dopamine-producing nerve cells. Scientists have linked this to the free radical-fighting power of the antioxidants contained therein.
4. Curb all sorts of cancers
Scientists from the American Association for Cancer Research, among others, agree that the consumption of flavonol-rich apples could help reduce your risk of developing pancreatic cancer by up to 23 per cent. Researchers at Cornell University have identified several compounds—triterpenoids—in apple peel that have potent anti-growth activities against cancer cells in the liver, colon and breast. Their earlier research found that extracts from whole apples can reduce the number and size of mammary tumours in rats. Meanwhile, the National Cancer Institute in the U.S. has recommended a high fibre intake to reduce the risk of colorectal cancer.
5. Decrease your risk of diabetes
Women who eat at least one apple a day are 28 percent less likely to develop type 2 diabetes than those who don’t eat apples. Apples are loaded with soluble fibre, the key to blunting blood sugar swings.
6. Reduce cholesterol
The soluble fibre found in apples binds with fats in the intestine, which translates intolower cholesterol levels and a healthier you.
7. Get a healthier heart
An extensive body of research has linked high soluble fibre intake with a slower buildup of cholesterol-rich plaque in your arteries. The phenolic compound found in apple skins also prevents the cholesterol that gets into your system from solidifying on your artery walls. When plaque builds inside your arteries, it reduces blood flow to your heart, leading to coronary artery disease.
8. Prevent gallstones
Gallstones form when there’s too much cholesterol in your bile for it to remain as a liquid, so it solidifies. They are particularly prevalent in the obese. To prevent gallstones, doctors recommend a diet high in fibre to help you control your weight and cholesterol levels.
9. Beat diarrhea and constipation
Whether you can’t go to the bathroom or you just can’t stop, fibre found in apples can help. Fibre can either pull water out of your colon to keep things moving along when you’re backed up, or absorb excess water from your stool to slow your bowels down.
10. Neutralize irritable bowel syndrome
Irritable bowel syndrome is characterized by constipation, diarrhea, and abdominal pain and bloating. To control these symptoms doctors recommend staying away from dairy and fatty foods while including a high intake of fibre in your diet.
11. Avert hemorrhoids
Hemorrhoids are a swollen vein in the anal canal and while not life threatening, these veins can be very painful. They are caused by too much pressure in the pelvic and rectal areas. Part and parcel with controlling constipation, fibre can prevent you from straining too much when going to the bathroom and thereby help alleviate hemorrhoids.
12. Control your weight
Many health problems are associated with being overweight, among them heart disease, stroke, high blood pressure, type 2 diabetes and sleep apnea. To manage your weight and improve your overall health, doctors recommend a diet rich in fibre. Foods high in fibre will fill you up without costing you too many calories.
13. Detoxify your liver
We’re constantly consuming toxins, whether it is from drinks or food, and your liver is responsible for clearing these toxins out of your body. Many doctors are skeptical of fad detox diets, saying they have the potential to do more harm than good. Luckily, one of the best—and easiest—things you can eat to help detoxify your liver is fruits—like apples.
14. Boost your immune system
Red apples contain an antioxidant called quercetin. Recent studies have found thatquercetin can help boost and fortify your immune system, especially when you're stressed out.
15. Prevent cataracts
Though past studies have been divided on the issue, recent long-term studies suggest that people who have a diet rich in fruits that contain antioxidants—like apples—are 10 to 15 per cent less likely to develop cataracts.
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"An apple a day keeps the doctor away" is an old Welsh proverb that most of us are familiar with, but what makes this fruit so special? What health benefits are associated with eating apples?
As one of the most cultivated and consumed fruits in the world, apples are continuously being praised as a "miracle food".
In fact, apples were ranked first in Medical News Today's featured article "What Are The Top 10 Healthy Foods?"
Apples are extremely rich in important antioxidants, flavanoids, and dietary fiber.
The phytonutrients and antioxidants in apples may help reduce the risk of developing cancer, hypertension, diabetes, and heart disease.
This Medical News Today information article on apples provides a nutritional breakdown of the fruit, its health benefits, risks and precautions and some frequently asked questions.
Nutritional information for apples
Apples contain almost no fat, sodium or cholesterol.
Apples deserve to be called "nutritional powerhouses". They contain the following important nutrients:
- Vitamin C - a powerful natural antioxidant capable of blocking some of the damage caused by free radicals, as well as boosting the body's resistance against infectious agents, according to the University of Maryland Medical Center.1
- B-complex vitamins (riboflavin, thiamin, and vitamin B-6) - these vitamins are key in maintaining red blood cells and the nervous system in good health.
- Dietary fiber - the British National Health Service2 says that a diet high in fiber can help prevent the development of certain diseases and may help prevent the amount of bad cholesterol in your blood from rising.
- Phytonutrients - apples are rich in polyphenolic compounds". These phytonutrients help protect the body from the detrimental effects of free radicals.3
- Minerals such as calcium, potassium, and phosphorus.
| Energy - 52 kcal | Carbohydrates - 13.81 g |
| Fat - 0.17 g | Protein - 0.26 g |
| Water - 85.56 g | Sodium - 1 mg |
| Beta-carotene - 27 μg | Lutein and zeaxanthin - 29 μg |
| Thiamin (vitamin B1) - 0.017 mg | Vitamin A equiv - 3 μg |
| Riboflavin (vitamin B2) - 0.026 mg | Niacin (vitamin B3) - 0.091 mg |
| Pantothenic acid (vitamin B5) - 0.061 mg | Vitamin B6 - 0.041 mg |
| Folate (vitamin B9) - 3 μg | Vitamin C - 4.6 mg |
| Vitamin E - 0.18 mg | Vitamin K - 2.2 μg |
| Calcium - 6 mg | Iron - 0.12 mg |
| Magnesium - 5 mg | Manganese - 0.035 mg |
| Phosphorus - 11 mg | Potassium - 107 mg |
Source: USDA
Health benefits of apples
A collection of research studies suggests that apples may well be one of the best foods people should add to their diet.
Apples can potentially:
Improve neurological health
Apples are good for neurological health. The fruit contains an antioxidant called "quercetin" which reduces cellular death caused by oxidation and inflammation of neurons, according to research conducted by G. Bureau and M. Martinoli at the University of Quebec.
Prevent dementia
Researchers at Cornell University conducted a study, published in the Journal of Food Science, which found evidence to suggest that apples may help "protect neuron cells against oxidative stress-induced neurotoxicity", which could reduce the risk of developing neurodegenerative disorders such as Alzheimer's disease.
Reduce your risk of stroke
A study involving 9,208 men and women showed that those who ate the most apples over a 28-year period had the lowest risk for stroke. The researchers concluded "the results suggest that the intake of apples is related to a decreased risk of thrombotic stroke."4
Lower levels of bad cholesterol
A group of researchers at The Florida State University stated that apples really are a "miracle fruit". They found that older women who ate apples everyday had 23% less bad cholesterol (LDL) and 4% more good cholesterol (HDL) after just six months.
Reduce the risk of diabetes
Apples could also help lower your risk of diabetes. A study involving 187,382 people found that people who ate three servings per week of apples, grapes, raisins, blueberries or pears had a 7% lower risk of developing type 2 diabetes compared to those who did not.
Ward off breast cancer
There is growing evidence suggesting that an apple a day may help prevent breast cancer, according to a series of studies conducted by prominent Cornell researcher Rui Hai Liu.
Liu said her research adds to "the growing evidence that increased consumption of fruits and vegetables, including apples, would provide consumers with more phenolics, which are proving to have important health benefits. I would encourage consumers to eat more and a wide variety of fruits and vegetables daily."
Risks and precautions
No serious side effects are linked to apple consumption.
Apple seeds contain contain cyanide, a powerful poison. Eating too many apple seeds can potentially be fatal. Apple seeds should not be consumed.
In addition, because apples are fairly acidic, they could be up to four times more damaging to teeth than carbonated drinks, according to a study led by Professor David Bartlett at the King's Dental Institute.5
Professor Bartlett said that "snacking on acidic foods throughout the day is the most damaging, whilst eating them at meal times is much safer. It's not what you eat it's how you eat it - an apple a day is good, but taking all day to eat the apple can damage teeth."
Apples - three frequently asked questions
Should I eat the apple peel? - Most of the fiber and antioxidants are in the peel, says Dianne Hyson, Ph.D., R.D.6, a research dietitian at UC Davis in the Department of Internal Medicine.
What about pesticides on the peel? - Dr. Hyson says "Despite public misperceptions, laboratories have consistently found very low levels - if any - of pesticide residues on the skin of apples."
I have type 2 diabetes, can I eat apples? - According to the American Diabetes Association7, "Apples are a nutritious food and you can still eat them even if you have diabetes." The Association reminds people to eat the peel and advises on buying small apples (2.5 inches in diameter).
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