Monday, January 27, 2020

Benefits of Eating Fruits
DEPRESSION is a big buzz across the globe!!!

According to a study reported in WHO (World Health Organization), it is one of the leading causes of illness and disability among adolescents. In this world, every 1 in 6 people of the age group 10-19 years is suffering from depression. According to WHO, India is the most depressed country in the world.

What exactly is depression?

Depression is the serious medical illness that is characterized by feeling moody or sad most of the day, tired, worthless, guilty, restless, unable to concentrate on anything, difficulty making decisions, thinking about death or suicide, and sleeping too much or too less.

If there is a cost-effective method of preventing this deadly disease or improving your mental health, would you like to try it?

Data from decades of research by scientists, psychiatrists, nutritionists, and clinicians reveal that eating raw fruits and vegetables in a good amount on a regular basis will lead to fewer symptoms of stress, anxiety, and depression.

Isn’t it an easy and cheap method of getting better mental health?

What nutritional deficiencies may cause depression?

  1. Omega-3 Fatty Acids
  2. Vitamin D
  3. Vitamin B complex
  4. Folate and Amino acids
  5. Iron, Zinc, Magnesium, Iodine, and Selenium

Can eating fresh fruits reverse these nutritional deficiencies?

Yes. Most fruits like Apple, Apricots, peach, Bananas, Grapes, Kiwi, Mango, and others have high folic acid content and vitamin B1, B2, B6, zinc, Magnesium, Selenium, amino acids, antioxidants, vitamin A and C.

There are many other fruits that are rich in nutrients linked to depression prevention. So, doctors keep recommending fruits for good health. Eating fruits daily is important not only to prevent depression but because there are many health benefits of eating fruits, as discussed in the previous blog.

Hopefully, this clarifies the relationship between fruits and depression.

But, you cannot expect to absorb all the nutrients from just fruits to keep depression away. Because they are not the source of omega 3 fatty acids and vitamin B 12 which are essential factors linked to poor mental health.

What food products are rich in omega 3 fatty acids, Vitamin B 12 and D?

  1. Fish (salmon, sardines, oysters, etc.)
  2. Vegetables like sprouts, spinach
  3. Flax seeds
  4. Chia seeds
  5. Hemp seeds
  6. Walnuts
  7. Soybeans
  8. Meat
  9. Cheese and Egg Yolks
  10. Dairy products from grass-fed animals
Since fruits are not the only way out, the Mediterranean diet is the getaway!

What is the connection between the Mediterranean diet and depression?

Mediterranean diet comprises - fruits, vegetables, nuts, legumes (dried beans, lentils and peas), cereals, and fish - which are all important sources of B vitamins, omega 3 fatty acids, and nutrients linked to depression prevention.

In a study (1) published online by Cambridge University Press, results showed that adherence to the Mediterranean diet ensures the prevention of depression. According to this study consumption of folate, Vitamin B12 is inversely associated with depression.

So, if people with depression starts with a Mediterranean dietary pattern, they can prevent and reduce this mental disorder.

In a similar study (2) involving participants aged 65 years and above living in the Mediterranean region, it was found that people consuming the Mediterranean diet have less prevalence of depression when compared to those who did not follow the diet.

Another study (3) published in the Journal of the Academy of Nutrition and Dietetics, concludes that older adults with depression have a low intake of fruits, vegetables, and antioxidants.

Again there is vast literature on this topic and most studies have reached a common conclusion that taking Mediterranean food or diet rich in fruits, vegetables, legumes, and antioxidants along with omega 3 supplements can keep depression at bay.

Wrap up
As per discussion, there are many health benefits of eating fruits including the prevention of depression. However, they only play a small role in this matter. Mediterranean diet is more beneficial than eating only fruits or supplements alone to reduce the risk of mental health disorders. So, if you are not focusing too much on fruits or vegetables in your daily diet, then it is time to change your nutritional plan. Make sure to consult your dietician for best results!

  • Sanchez-Villegas A, Henriquez P, Bes-Rastrollo M, Doreste J. Mediterranean diet and depression. Public health nutrition. 2006 Dec;9(8A):1104-9.
  • Masana MF, Haro JM, Mariolis A, Piscopo S, Valacchi G, Bountziouka V, Anastasiou F, Zeimbekis A, Tyrovola D, Gotsis E, Metallinos G. Mediterranean diet and depression among older individuals: The multinational MEDIS study. Experimental gerontology. 2018 Sep 1;110:67-72.
  • Payne ME, Steck SE, George RR, Steffens DC. Fruit, vegetable, and antioxidant intakes are lower in older adults with depression. Journal of the Academy of Nutrition and Dietetics. 2012 Dec 1;112(12):2022-7.

Sunday, December 8, 2019

Benefits of Pineapple
Are you a hater of pineapple? Well, do you know pineapple helps humans thrive and survive?
Yes, you heard it right!

Pineapples are one of the best gifts from nature!

The tropical fruit contains a high amount of vitamins (C, A, K), manganese, potassium, iron, antioxidants, enzymes, dietary fibres, carbohydrates, but no cholesterol and fat. So, you can reap plenty of health benefits of pineapple by eating daily.

Health benefits of pineappl
  1. Helps to fight against joint pains and heart disease
  2. May reduce the risk of chronic diseases such as diabetes 
  3. It reduces oxidative stress and inflammation that are linked to cancer 
  4. Its enzymes promote digestion 
  5. Relieves cough and cold 
  6. Prevents blood coagulation 
  7. Could also be helpful in treating osteoarthritis
  8. A great immunity booster
  9. May reduce swelling and pain that occurs after surgery
Just wait. That’s not the end of the list!

Do you that there are some less known benefits of eating pineapple?

One of them is vision power

Most people only know about carrot helping to get a strong vision. But, pineapple is good for eyes too.

Pineapple has made up to the list of world’s healthiest foods for its incredible potential to lower the risk of ARMD, a sickness related to loss of eyesight. The fruit is rich in betacarotene and eating it on a daily basis can prevent macular degeneration and poor vision.

Pineapple is also natural teeth whitener 

Teeth discoloration due to stains is a common problem for many people who are unable to give a bright smile. Pineapple can naturally remove stains on tooth enamel because it contains enzyme bromelain and some acids that can easily break up plaque on teeth and gums. Daily consumption of pineapples can help you gain your healthy and sparkling smile back!

Pineapple water is miracle water

Pineapple is a wonder fruit for people struggling with the weight loss process and thyroid. The vitamin C, micronutrient and antioxidants will energize your body, boost metabolism and reduce water retention. Daily intake of pineapple water in the morning can help you shed extra body fat. Further, Iodine and bromelain in pineapple are known to improve the thyroid gland function.

Isn’t taking pineapple water a simple and cost-effective remedy?

Also, it is easy to prepare pineapple water. All you need is one glass of water and one medium size pineapple. Just peel and cut the fruit into small pieces and mix it with water and leave it for ten hours. Having one glass of pineapple water in the morning is enough to reap the amazing weight loss benefits.

Eat whenever you want 

The best thing about pineapples is that you can eat them whenever you want – breakfast, lunch or dinner. They can suit any occasion!

Many of you may hate eating pineapple but there are wonderful, mouth-watering recipes that are just irresistible. Some are mentioned below to give you an idea about interesting things that you are missing-

  • Pineapple mint smoothie
  • Pineapple salsa
  • Avocado burger with pineapple pepper
  • Chocolate dipped pineapple slice 
  • Grilled Coconut and pineapple chili shrimp
  • Pineapple Chicken with cashews 
  • Baked ham with pineapple and cherries
  • Beef burgers with pineapple rings
The above recipes are just to give you an idea. You can wide variety of recipes available online, just mix and match to satisfy your taste buds and make most of the nutrients loaded in Pineapple.

So, are you ready to enjoy the impressive health benefits of pineapple?
Wait no more! Get started today!

Thursday, November 14, 2019

Miracles of Fruits That Can Change Your Life

Benefits of Eating Fruits
Most people focus on green vegetables and diet food but ignore fruits.  The term “healthy eating” makes no sense if your diet does not include fruits.

Regardless of variety, all fruits are power-packed with a countless number of micro and macronutrients-

  • Vitamin C, E, and K
  • Potassium, sodium, phosphorus, calcium, iron 
  • Fiber
  • Antioxidants, flavonoids, and phytochemicals
  • Low harmful fat and sodium 
  • Low calories 
  • Folic acid
  • Carotenes

Why you cannot afford to miss fruits in your diet?

Being natural sources of essential vitamins and minerals, fruits promote the healthy functioning of the body.  They have the power to lower the risk of chronic health illnesses like –

Do you know fruits are safe to eat when you have type 2 diabetes? Fiber and polyphenols in fruits reduce insulin resistance.  Less amount of calories in fruits help in controlling the blood sugar level, reducing oxidative stress and inflammation, which are common in people with Diabetes.

Fruits are fibrous and regular consumption aids in digestion and excretion.  Add it to your diet and the wonderful laxative effect of fruits will improve bowel movements and keep gastritis and constipation away. Colon cancer is a deadly disease! But fruits like Banana reduce the risk of this cancer.  

Blood Pressure and Hypertension
Banana, apple, mango and other fruits rich in potassium help in lowering blood pressure and hypertension, which are the contributors to heart disease.

Fruits decrease the bad cholesterol level in our body which triggers heart diseases and stroke. Daily intake of fruits increases good cholesterol level and reduces the risk of heart ailments.

Kidney and Bone Diseases
Citrus fruits like lemons are low in sodium but rich in Vitamin C - a powerful antioxidant.  These fruits can reduce the chances of kidney stones by increasing citrate in urine.

We all have heard that calcium makes bones stronger. Fruits are loaded with calcium as well as Vitamin K and both are necessary for healthy bones.

Stress and Anxiety
Fruits like lemons boost mood, lift energy and reduce stress levels. Potassium-rich fruits like Banana also reduce the symptoms of anxiety.

Are fruits beneficial for cancer patients?

Decades of scientific research confirm that fruits are beneficial for patients when consumed during and after treatment.

There are certain compounds in fruits that slow down tumor growth and can minimize the side effects of cancer treatment. For Example -
  • Blueberries and pomegranates  improve memory impairment caused by cancer treatment
  • Citrus fruits  like Oranges reduce cancer cell growth and Vitamin C in them strengthens the immune system
  • Fruits rich in antioxidants like Strawberries are known to decrease cancer cell growth

Can fruits make you beautiful and charming?

There are myriads of skin health benefits of fruits.  You must eat fruits daily because

  • Fruits  keep skin supple and hydrated
  • Antioxidants in fruits boost skin radiance and prevent skin sagging  
  • Apple, banana, and berries can kick acne 
  • Papaya rejuvenates skin and hair 
  • Grapes help in cleaning skin and body 
  • Citrus fruits have a brilliant anti-aging effect and are hair stimulants 
  • Kiwi, pineapple, and strawberries promote hair growth
  • Fruits stimulate shiny, soft, and  healthy hair growth  and prevent premature graying
People who hate fruits rely on skincare products made of fruit extracts 
to reap all the above benefits. 

Well, do not forget that cosmetics do contain hell lot of chemicals.  Moreover, dermatological creams are pricey investments!!!

On the other hand, fruits are available year-round and are cost-effective. Eating one fruit a day can shower you with physical, mental and a plethora of skin health benefits.

So, what is a smart investment for you?

The health benefits of fruits are undeniable! But, too much of anything is not safe 

Not all fruits may be beneficial for you depending on your health status, weight, age, eating patterns and other factors.

Doctors recommend two to five servings of fruit per day for a healthy person, but the, servings will not be same if you have certain dietary restrictions or following a ketogenic diet. So, visit a dietitian for a well-balanced diet plan.

Bottom line

There are innumerable benefits of eating fruits and you cannot afford to miss this wonderful gift of nature.

Eat fruits daily and have a healthy and happy life!

Thursday, October 17, 2019

Top 5 Kiwi fruit benefits

Kiwi fruit benefits
Kiwi is a small, sweet and tangy fruit containing a range of vitamins, minerals, antioxidants with many proven health benefits.

You may enjoy Kiwi in your skin products but if you are not eating them regularly then it is time to start.

Read on to know!

Why Kiwi is a must-have item in your fruit basket?

It Boosts Your Energy Levels
Kiwi protects you against harmful by-products produced in the body that help alleviate sluggishness and strengthen the immune system.

With a low glycemic index, it helps you better manage the blood sugar levels, making it a must-have fruit for patients with Type I and II Diabetes.

It Keeps Your Stomach and Colon Healthy
Kiwi is rich in fibre and aids in protein digestion so regular intake may relieve you from digestive issues or stomach disorders like irritable bowel syndrome.

The fruit has a mild laxative effect so daily consumption can improve your bowel movement and reduce constipation.

It Helps You to Eliminate Free Radicals
Kiwi fruit is a wonderful source of vitamin C and its percentage is twice that of oranges and lemons.

Vitamin C is an immunity booster and a powerful antioxidant that kills free radicals causing cancer or inflammation.

It Is Good for Pregnant Women
Being an excellent source of Folate Kiwi can be a great addition to folic acid supplements for pregnant women as well as growing children.

Besides, the fruit is loaded with minerals like iron, manganese, magnesium, potassium, which is important for maintaining blood pressure and vitality.

It Can Make You More Beautiful
You must have heard that antioxidants are good for reducing the aging signs. Kiwi is not only rich in antioxidants but contains Vitamin C and E which are essential for preventing skin damage.

Adding Kiwi to our diet can give you a young and youthful skin! That explains why Kiwi extract is used in various skincare cosmetics.

How to add kiwi to your diet?

Kiwi is energy and nutritional booster so just take one ripe kiwi a day, cut into half and scoop it out.  A healthy individual can consume one to three Kiwis per day to get the energy and nutritional boost.

Age and any persisting illness are must-consider factors that determine the dosage of Kiwi you should take per day.

If you hate eating raw Kiwi fruit then there are many creative ways to reap the Kiwi fruit benefits.  Here are some tips for you -
  • Simply pair up Kiwi with a high-protein partner like almonds or cheese
  • Have a slice with a whole-grain cereal 
  • Make a delicious Kiwi salsa 
  • Add Kiwi to your salad
  • Kiwi Juice garnished with celery juice will surely tantalize your taste buds
  • Kiwi pops are good as an after-dinner treat 
  • Kiwi and watermelon smoothie
  • Tangy prawn with Kiwi salad will surely tantalize your taste buds

Who should not consume Kiwi?

Kiwi is a power-packed fruit offering a plethora of health benefits. But you must avoid eating the fruit if you have –
  • Bleeding disorders
  • Allergy 
  • Surgery scheduled in future
Wrap Up
Kiwi is a nutritious fruit and easy to add to your diet. They are low in calories and high in fiber, antioxidants, vitamins, and minerals.

Eating Kiwi can help you reap many health benefits including digestive regularity, beautiful skin, balanced hydration, strong immunity, weight loss, lower blood sugar and improve energy levels.

Other less known Kiwi fruit benefits include improvement in vision, induce sound sleep, and reduce the risk of cardiovascular diseases.

Kiwi is low-cost fruit and is available year-round. So why not consume and stay healthy?

Monday, October 7, 2019

Apple Varieties
By the way, if we see there is no sweet, crisp, tart, and juicy fruit like apple.

Do you know how many apple varieties in the world?

There can be a lot of varieties of apple, all over the world. There isn't at all like an apple which has the attributes of being fresh, tasty, sweet and having a hint of power. While apples are devoured crude, various combinations of apples are used for cooking also. Apples are scrumptious and nutritious also.

There are various types of apples that represent the diversity found in today's marketplace and the main ones are shortlisted for you.

Fuji Apple: - It has light green skin with rosy orange gloominess. It's a huge fresh apple with an extraordinary sweetness that makes this a perfect contender for eating crude. It is believed that it was first made during the 1930s by Japanese cultivators and then slowly its popularity grew in the U.S. during the 1980s and since then it quickly becomes very popular all over the country.

Granny Smith Apple: - The Granny Smith is a tip-bearing apple cultivar, which began in Australia in 1868. It is named after Maria Ann Smith. Granny Smith apples are found hard with distinctive bright green thick skin, crisp and juicy. Also, its flavour is tart and acidic. Although it remains after being baked.

Ambri: - It is indigeneous variety produce in India. The fruit is medium to large in size and oblong in shape. It has red streaks over a greenish-yellow background. It is a late-ripening variety and ripens in September or October.

Cripps Pink: - Relax in the sweet turned out to be flushed of Cripps Pink! Esteemed by snackers and mixture punchers the same for its novel sweet-tart flavor and firm, crisp substance, this greatness of an apple is a gathering pleaser. Named for its splendid pink skin, this adaptable apple is unprecedented for eating fresh wild and likewise in plates of blended greens, pies, sauces, cooking and freezing.

Golden Delicious: - Universally handy apple, reasonable for cooking, eating crude, preparing in pies or making fruit purée. When cut, the muscle of golden delicious apples doesn't obscure as fast as that of different apples, so it's a decent apple assortment to slash or cut and add to servings of fruit salad!

What more?
  • Apples are a pome fruit. Its meaty part is secured with a thin skin which is the reason it is known as a pome fruit.
  • One significant reality about apples that it can't be developed by seeds. It is extremely odd that the tree develops having a place with certain seeds of this plant however doesn't yield the same fruit of the same qualities.
Wrap up
Apple encourages us to expel many ills of the mouth and the stomach. The health specialists state to take it in any form. A mango, no doubt it is sweet and juicy however it has a great deal of roughage.  Its upper layer and the inward part are not eaten. They are discarded, but this is not the case with an apple.

Thursday, October 3, 2019

Top 3 Health Benefits of Grapes

Benefits of Grapes
While Apple is known to keep the doctor away, grapes are popular as "queen of fruits”. Revered for wine and pleasure, but most people are unaware of the wonderful health benefits of eating luscious grapes.

Do you know grapes have high nutrient and antioxidant contents?

Besides, the fruit is packed with potassium, copper, manganese, riboflavin, and vitamin A, B, B6, C, and K.

Also, grapes are low in calories and high in fiber and protein. Regular consumption of fresh grapes can boost your energy and immune system.

There are various health benefits of grapes and the main ones are shortlisted for you.

Reduce the Risk of Chronic Diseases:- Regular consumption of fresh grapes will keep chronic diseases like high blood pressure, heart diseases, and diabetes away.

The protective effect of grapes is due to the high level of antioxidants like resveratrol which kill free radicals and repair oxidative stress in the body. The high content of resveratrol in grapes also imparts the fruit - anticancer and chemopreventive potential.

So, grab a handful of grapes a day to prevent cancer (in the liver, breasts, stomach, and lymphatic system), lower blood pressure and cholesterol.

Boost Brain Function:- According to the latest research at the University of Los Angeles, California, eating grapes improves memory power, cognitive function, attention span and declines symptoms related to Alzheimer’s disease.

Grapes boost blood and oxygen supply to the brain and keep it functional and healthy. Resveratrol in grapes removes free radicals and plaques that damage brain cells.

Improves Digestive Health:- Grapes being rich in fiber and potassium help you reduce stomach irritation and bloating.  Due to high water content, grapes keep you hydrated and reduce the risk of constipation. Grapes are also known as laxatives as they keep your bowel movements regular.

Eating the fruit regularly will give you a healthy digestive system and ensure low acidity. Although a long way to go some studies have found that grapes may protect against colitis and inflammatory bowel disease.

Can grapes make you more beautiful?

Grapes are rich in vitamin C and regular intake may protect against various bacterial and viral infections and keeps your system clean. Resveratrol in grapes can treat acne according to a study published in journal Dermatology and Therapy.

The fruit contains certain enzymes that trigger anti-inflammatory effect and repair functions in our body. Grapes can diminish the effect of free radicals so they are known to prevent sign of aging. Adding grapes to your diet may give you a healthy and glowing skin.

How to take grapes?

A cup of fresh grapes powered by vitamins and antioxidants equals to 100 calorie snack. You can wash your grapes and eat it intact to reap the benefits of powerful antioxidants on the grape skin.  If you do not like eating grapes you can add it to a salad like low-fat chicken salad recipe in a way that can tantalize your taste buds.

There are a lot of hot dishes where you can add grapes to enhance its taste and flavor.  If you are a fruit lover then go for a cocktail made with fresh grapes, strawberries, and other fruits.

Isn’t it easy to incorporate in your diet?

The bottom line 
The health research literature on grapes is growing by leaps and bounds.  Grapes have managed to grab much of the researchers’ attention because they are healthy and nutritious. They are easily available in India year-round.  Unlike wine grapes are cheap and simple to consume. So, why not make most of the beautiful, fleshy, and sweet fruit and keep yourself healthy.