5 Great Benefits Of Peanuts

Peanuts- The Healthy Nuts
Peanuts- The Healthy Nuts

Peanuts also known as groundnuts are loved the world over. These nuts are one of the most recognized and well known food items globally. Who doesn’t love munching on roasted peanuts or eating peanut butter sandwiches. Did you know that peanuts are technically legumes belonging to the same family as beans, lentils as well as soy?

We take a look at some of the health benefits of these nuts.

  • Helps in weight loss

Some people avoid peanuts because it is high in fat. They think that consumption of these nuts will lead to weight gain. However scientific studies have observed that moderate consumption of this food item actually leads to weight loss. The probable reason is that consuming peanuts leads to a feeling of satiety in the body. Hence the individual feels full and doesn’t eat other foods leading to decreased calorie intake.

  • Good for heart health

Peanuts contain no cholesterol. It is rich in monounsaturated as well as polyunsaturated fatty acids that are good for the heart. The nuts are rich in heart healthy nutrients such as protein, Vitamin E, manganese, folate as well as niacin. Additionally, the phenolic antioxidant resveratrol is found in it which is known to promote heart health and longevity.

  • Prevents the development of Gallstones

Many adults in the US suffer from gallstones. Scientific studies have proven that regular peanut consumption minimizes the probability of gallstones in both men and women.

  • Effective against stomach cancer

These nuts are a rich source of poly-phenolic anti-oxidants. P-Coumaric acid present in this food item has the capability to minimize the chances of stomach cancer by lowering the generation of carcinogenic nitrous-amines.

  • Helpful against diabetes

As per a latest scientific study peanut consumption lowers the risk of diabetes. This is because the food has high concentrations of magnesium that has a vital part in blood sugar regulation as well as fat and carbohydrate metabolism.

A Final Note

If you have any kind of peanut allergy, then you should avoid peanuts as well as peanut products. It is estimated that around 1% of the US population suffers from peanut allergy and the symptoms may be severe.

If you have experienced any other benefits by including this food item, please share them so that others can benefit.

 

 

What Foods Help In Treating Depression and What Foods To Avoid

Depression - Beat it with food
Depression – Beat it with food

Depression is a common mental disorder in the modern era. Loneliness, work stress, relationship problems, genetic predisposition, side effects of certain medicines, drug usage, family tragedies are some of the leading causes of depression. Some classic symptoms of clinical depression include constantly sad mood, feelings of guilt, hopelessness and worthlessness, fatigue, oversleeping or insomnia, major increase or decrease in appetite and lowered libido. The symptoms may be so severe as to interfere with normal functioning. The affected person may not be able to work, study or maintain social relationships.

The first logical step is to meet a psychiatrist or psychologist. Depression is usually treated by antidepressant drugs and therapy. However, the drugs may not work for everyone or may have unpleasant side effects. Food is an excellent alternative to anti-depressants as they are completely natural and free of side effects. As they say a healthy mind resides in a healthy body. Consuming healthy foods goes a long way in ensuring a healthy body.

Foods You Should Avoid if You are Suffering from Depression

  • Foods containing high amounts of Caffeine

Caffeine worsens depression although consuming it makes you feel better in the beginning. However ingesting caffeine rich food and beverages later makes you feel worse than before. Avoid tea, coffee, certain brands of chocolate and colas.

  • Foods containing high amounts of sugar

Though depressed folk reach out for comfort foods such as sweets, chocolates and ice cream they relieve this condition only temporarily. The affected individuals should stay away from sugary food and beverages.

List of Foods that Help in Combating Depression

  • Chamomile Tea

This beverage is an ancient home remedy for curing stress, anxiety as well as depression. Recent scientific studies have testified to its potent anti-depressant properties.

  • Fish

Tuna fish has an amino acid termed tryptophan which helps the body produces serotonin that cures depression. Most fishes are rich in protein a natural antidepressant and mood elevator. This food also contains large amount of Omega 3 fatty acids that are potent against depression.

  • Dark Chocolate

Dark chocolate should be low in sugar to be effective against depression. It is rich in polyphenols and flavonols which are vital kinds of antioxidants. The food item also decreases blood pressure resulting in a calming effect.

  • Green Tea

Although caffeine is present in green tea, an amino acid termed theanine is present in it. This slimming concoction doubles up as a brain enhancer elevating mental ability.

Finally consume foods rich in protein, selenium, tryptophan, omega 3 fatty acids, Vitamin D and complex carbohydrates to keep this mental condition at bay.

A Final Note

Don’t rely on consuming healthy foods alone for battling this mental disorder. Exercise regularly, get plenty of sunshine and cultivate a strong social support system to battle this dreaded menace.

If you know of any other foods that alleviate this disorder, please share them with us so that others may benefit.

Top 5 Reasons Why Potatoes Are Good For You

Potatoes- The Underestimated Vegetable
Potatoes- The Underestimated Vegetable

Potatoes are among the most well-known and recognized vegetables in the world. Almost all folks like them including children. The food is notorious for its fattening reputation. It is widely believed that eating potatoes leads to weight gain, obesity and associated cardiovascular diseases such as diabetes, hypertension, strokes and heart attacks. The fact is that plain potatoes are not bad for health. If they are deep fried and converted into French fries or chips, then they are high in calories as well as cholesterol. Ordinary plain potatoes contain no cholesterol and very little amount of fat. Avoid taking it along high fat foods such as butter, sour cream, cheese or various meat dishes. Bake, steam or boil the vegetable instead of frying it. Potatoes should be consumed in moderation by obese people and heart patients as it has a high glycemic index.

We look at some of the health benefits of this food.

  • Fights against cancer

Potatoes contain a flavonoid antioxidant termed quercetin that protects the human body from cancer. Studies show that eating this vegetable daily is effective against colorectal cancer. Some kinds of potatoes especially the red and russel varieties are rich in carotenes as well as zeaxanthin that fight against several kinds of cancer.

  • Cures and prevents scurvy

Scurvy is a disease caused by the deficiency of Vitamin C. The classic symptoms of scurvy are bleeding gums, recurrent viral infections as well as cracked lips. Surprisingly this vegetable is rich in vitamin C. It is recommended to eat potato with its skin as the latter contains a lot of important vitamins and minerals.

  • Decreases high blood pressure

Plain potatoes contain low levels of sodium and can be safely consumed by hypertension patients. The potassium and magnesium present in the food has been discovered to naturally lower blood pressure.

  • Nourishes the brain and nervous system

This vegetable contains large amounts of Vitamin B6. This vitamin is instrumental in making amines a kind of nervous system neurotransmitter. B6 helps is creating serotonin which has anti-depressant properties. Another important amine is GABA which is essential for brain function.

  • Relieves constipation

Potatoes are rich in fiber. The latter is excellent for the digestive system and helps in smooth bowel movements.

If you have experienced any other benefits of including this food in your diet, please share them with us so that others can benefit.

5 Incredible Benefits Of Mustard

Mustard - The Wonder Food
Mustard – The Wonder Food

Mustard is a member of the cruciferous family of vegetables that includes the likes of cabbage and broccoli. The seeds of this plant are famous as a spice. It is found in white, brown and black varieties and is used by folk all over the world. This spice finds mention in the Bible as well as ancient Sanskrit scriptures. It has been used by humans for thousands of years. There are different varieties of mustard plants. The bland white mustard is found in the wild in the Mediterranean region, the Middle East as well as the Northern African area. The oriental mustard originates from the Himalayas and is cultivated in many nations. The black mustard is cultivated in the US, South America and certain European nations.

Health Benefits of Mustard

  • Protects against cancer

The seeds of this plant are rich in phytonutrients. The latter both prevents and delays the onset of cancers of the gastrointestinal tract. Scientific studies have determined that mustard seeds possess properties that curb the growth of already existing cancer cells and prevent the build-up of fresh cancer cells.

  • Cures respiratory problems

The seeds are a potent decongestant as well as expectorant that aids in removing the mucus present in the air passages. It cures cold and sinus. The selenium and magnesium content of the seeds bestow it a high anti-inflammatory characteristic. The seeds if consumed regularly can aid in controlling and relieving the symptoms of asthma.

  • Alleviates rheumatic arthritis

Mustard seeds relieve the symptoms of rheumatic arthritis. This is because of the high levels of selenium as well as magnesium found in it.

  • Cures psoriasis

The small seeds are useful in curing the inflammation and lesions associated with psoriasis. Consuming the seeds strengthens the beneficial enzymes such as catalase, superoxide dismutase as well as glutathione peroxidase that promote protective as well as curing action in such disorders.

  • Effective against constipation

The seeds are rich in fiber as well as mucilage that enables smooth bowel movements. Consuming a tablespoon of seeds twice or thrice daily will help relieve the symptoms of constipation.

If you have experienced any other health benefits by including this food in your diet please share it with us so that others may benefit.

 

Top 5 Benefits Of Turnips

Turnips - The Extremely Healthy Vegetable
Turnips – The Extremely Healthy Vegetable

The scientific name of turnip is Brassica Rapa and is generally cultivated in the temperate regions all over the world. Both the root and the leaves of turnips are edible. The leaves of this cruciferous vegetable are bitter and have to be boiled to be consumed. This vegetable is an important part of the cruciferous species of vegetables that includes Brussels sprouts, broccoli, collards, cabbage, cauliflower as well as kale. Baby turnips are very tasty, tender as well as sweet. The former can be eaten raw or included in salads. The vegetable finds place in European, Eastern American as well as Asian cuisines. For your information turnip greens contain far more minerals and vitamins than the roots.

We take a look at some of the health benefits of turnips.

  • Fights Cancer

This vegetable contains brassinin a kind of indole compound which lowers the risk of colorectal and lung cancer. Scientific studies have determined that brassinin destroyed colon cancer cells. The glucusinolates, substances rich in sulphur and present in turnip sprouts possess anti-cancer properties. Eating this vegetable daily prevents breast cancer.

  • Helps in Weight Loss

This vegetable contains very little calories and fills the stomach. Hence there are less hunger pangs and consequently decreased food and calorie intake. This leads to weight loss. Also, this food contains no cholesterol. So, it can be safely consumed by individuals with high cholesterol.

  • Cures diverticulosis

This vegetable is rich in fibre. The latter absorbs water in the colon resulting in smooth bowel movements.  Eating this food decreases pressure as well as inflammation in the colon.

  • Promotes Bone Health

This vegetable contains a good amount of calcium and phosphorous instrumental in healthy bone growth as well as maintenance. The food prevents joint damage, chances of osteoporosis and the occurrence of rheumatoid arthritis.

  • Prevents as well as cures eye ailments

This vegetable contains large quantities of Lutein, a carotenoid that boosts eye health. Lutein also staves off ocular disorders such as cataracts and macular degeneration.

A Final Note

Turnip greens have some quantity of oxalates which is detrimental to people with kidney or gallbladder stones. Persons with thyroid ailments should not eat turnips as elements termed goitrogens are present in it which may disturb the working of the thyroid gland.

If you have experienced any other health benefits by including turnips in your diet, please share them with us so that others may benefit.

7 Top Benefits Of Cucumber – The Amazing Healthy Salad Vegetable

Cucumbers - Excellent For Health
Cucumbers – Excellent For Health

Cucumber is an ideal food that hydrates and cools your body. It contains 95 percent of water and has natural anti –inflammatory properties. It is a creeping vine that belongs to the gourd family. The vegetable reduces the risk of chronic diseases as well.

We look at the health benefits of consuming cucumber

Protects and nourishes your brain

The anti – inflammatory property of cucumber called fisetin enhances your brain health. It improves your brain as it enriches your nerve cells and prevents age-related decline. It also aids in preventing Alzheimer’s disease.

Minimizes the risk of cancer

Rich source for lignans, consuming this vegetable in your daily diet minimizes the risk of uterine, breast, ovarian and prostate cancers.

Reduces inflammation

Adding this vegetable can reduces the inflammatory attack in your body. It prevents unwanted inflammation due to the presence of anti-inflammatory enzymes.

Antioxidant properties

This vegetable is an ideal source for vitamin C. It has numerous antioxidants and beta carotene. This boosts the immunity of the body.

Manages stress and freshens the breath

Consuming this vegetable helps in releasing the excess heat in the stomach that causes bad breath. Eating a slice of cucumber can help you get rid of the mouth odour causing bacteria.     It helps in managing stress as it contains multiple vitamins.  It reduces the anxiety as well.

Helps weight managing

Two important elements required for healthy weight management are present in this vegetable namely water and fiber. Adding  this food can meet the ideal amount of fiber in your body. Raw cucumbers are best for consumption.

Protects heart from disease

This vegetable contains potassium which aids in lowering blood pressure levels. It helps the heart to function properly as it boosts the muscle contraction and nerve impulse transmission.

Here is a healthy cucumber recipe.

Tomato cucumber salad

Ingredients

  • Tomato – 2
  • Onions – 2
  • Lettuce – few leaves
  • Lemon juice – 1 tsp

Method

Take a bowl and dice the tomatoes, onions and the lettuce leaves. Chop the cucumbers thinly.  Sprinkle salt and pepper. Add the lemon juice and mix well. Serve chilled.

 

3 Amazing Foods That Help Lose Weight When on a Weight Loss Program

Maintain a journal when in weight loss program
Maintain a journal when in  a weight loss program

What to eat and what not to eat while on a weight loss plan is a question that many who are in a weight loss program face. The first and foremost thing that you need to understand is that there is no such thing as a perfect diet plan. Experts and studies reveal that there are foods that aid in weight loss. The studies further show that though these foods work in different ways for different people, those who eat them and also exercise are more likely to lose weight faster than those who don’t exercise.

Top 3 Foods That Hasten Weight Loss

 

  • Yogurt
Yogurt - any time snack
Yogurt – any time snack

As per the studies conducted and published by an American cardiologist, epidemiologist, and the Dean of the Gerald J. and Dorothy R. Friedman School of Nutrition Science and Policy at Tufts University, Dariush Mozaffarian in the New England Journal of Medicine, its found that yogurt has the ability to help people maintain their weight as they age. The eating habits of more than 120,000 people were analyzed by the team headed by Mozzafarian. The results showed that yogurt ranked highest among the food that helped in maintaining weight as one aged while potato chips ranked highest for weight gain. The scientist believe that the beneficial probiotics may be playing a role in promoting healthy gut.

  • Oat Bran
Fiber enriched food
Fiber enriched food

Oak bran is rich in fiber and this gives you the feeling full effect. It also enhances bowel movements. Like oats, oat bran also absorbs fat and also aids in reducing cholesterol. A bowl of oatmeal for breakfast will hasten the weight loss. Oat bran is a part of Dukan Diet that was popularized by the celebrities such as Jennifer Lopez and Kate Middleton.

  • Mushrooms
A superb replacement for meat
A superb replacement for meat

Mushroom is known for its health benefits. It’s also an ideal substitute for meat because of its rich texture and meaty taste. Weight management research team at Johns Hopkins Bloomberg School of Public Health revealed that replacing meat with mushrooms in one meal a day is beneficial for those who are undergoing weight loss management programs.

There are many more foods that when included in your regular diet can help you to not only reduce weight but also maintain weight as you age. Some of the foods include pistachio and olive oil.

4 Great Benefits Of Eating Mushrooms

Mushrooms - Miracle Food
Mushrooms – Miracle Food

Did you know that mushrooms are neither vegetables or fruits but in fact fungi? Ancient cultures throughout the world have used this item for medicinal purposes for centuries including the famed Egyptian civilization. China is the foremost mushroom cultivator in the world followed by the United States. Out of the many mushroom species in the world only 10 are commercially cultivated. These include shiitake, button mushrooms, oyster, enoki, maitake and more.

We take a look at some of the health benefits of including this food in your daily diet.

Aids weight loss

Mushrooms contain very little fat and carbohydrates. They are rich in dietary fiber which fills the stomach and makes you feel fuller longer. As a result, there is less food and calories intake leading to effective and lasting weight loss. The food item is loaded with B-complex vitamins that boost the human body’s metabolism which uses up the body fat to generate energy. Scientific studies have proven that regular consumption of this food item leads to reduced waist circumference by eliminating abdominal fat a risk factor for most cardiovascular ailments.

Natural source of Vitamin D

Similar to the human body exposure to sunlight produces vitamin D in mushrooms. Vitamin D aids in the absorption of calcium as well as phosphorous resulting in stronger bones, nails and teeth. There exists no fruit and vegetable that supplies this vital vitamin. Hence mushrooms are a great source of vitamin D for vegetarians.

Fights Bacteria and Viruses

Antibiotics such as Penicillin as well as Streptomycin are derived from mushroom fungal extracts. Natural antibiotics are present in the food that stops microbial proliferation and fungal infections. Mushrooms stop wounds from being infected and boosts immunity. The beta-glucan present in the food fights against viruses.

Good for overall health

This food contains no cholesterol and very little sodium. As a result, it can be safely consumed by hypertension and cholesterol patients. It is a delicious and healthy alternative to meat in food. It is high in potassium which regulates the blood pressure and consequently reduces the risk of strokes as well as heart attacks.

This food is also a proven cancer and tumor fighter with several scientific studies demonstrating this property in it.

A Final Note

Many mushroom species are highly poisonous. Never pluck mushrooms in the wild and consume them unless you are specifically trained to recognize edible varieties very well. Also, be aware that mushrooms readily absorb toxic metals from the soil as well as any pesticides sprayed on them. So, don’t buy and eat them unless you trust the source. Cook the food well instead of eating it raw as the cooked version is safer to eat and supplies more nourishment and benefits.

If you have experienced any other health benefits of eating this food, please share it with us so that others may benefit.

6 Amazing Health Benefits Of Passion Fruit

Passion Fruit- An Exotic Delicacy
Passion Fruit- An Exotic Delicacy

Grandilla or passion fruit is a native of the subtropical wild regions of South America. It is a climber vine. The shape of the fruit ranges from oval to round with tough outer shell. Inside are the membranous sacs that are thick and light orange in color. The seeds are crunchy.

Here are some health benefits of passion fruit.

Excellent source of dietary fiber

The fruit is an excellent laxative as the pulp content is more. Regular consumption of this fruit protects the colon mucosa’s exposure to toxic substances that may be present in the colon.

Rich in antioxidants

The fruit is rich in vitamin-c. It contains water-soluble antioxidants which gives the human body resistance against disease like flu, infectious agents and inflammatory free radicals.

Ideal source of iron

The fruit is a rich source of nonheme or plant based iron. The Institute of Medicine recommends regular consumption of the fruit as it gives men 6 micrograms of iron per day and women 8.1 micrograms of iron. The latter is absorbed in the body due to the presence of vitamin C.

Minimizes Asthma attacks

Regularly eating of passion fruit reduces asthma attacks. Presence of acids, chemicals and various other natural body boosters boosts the immunity of the body.

Aids in treating insomnia

Teas made from this fruit induce sleep and relaxation. The sedative effect of the fruit alleviates insomnia.

Minimizes Anxiety

The vitalizing grandilla moderates the anxiety, fear and stress as well. The passion fruit tea enhances the mood. The results are supported by the Medline Plus, a servicing unit of the National Institutes of Health.

Here is a healthy recipe using this fruit.

Passion Fruit – Pineapple Green Smoothie

  • Pineapple – One cup cubed
  • Passion Fruit – 3, collect the pulp in the bowl
  • Banana – One medium one
  • Baby Spinach – 2 cups fresh
  • Coconut water – 8 Ounces

Method

Put the ingredients in the blender and blend till fine. Serve with chilled ice or just as it is.

 

 

 

 

6 Foods Rich In Vitamin B12

Rich Source of Vitamin B12
Red Meat a Rich Source of Vitamin B12

Vitamin B12 deficiency is very common these days. If you do not correct this deficiency in time there can be permanent and severe damage to your body. This important vitamin is not found in vegetables but only in meat products as well as dairy products. So, doctors prescribe vitamin supplements to vegetarians suffering from the deficiency of this important vitamin.

Are Non-vegetarians Prone to Vitamin B12 Deficiency

Even non-vegetarians are prone to vitamin B12 deficiency. The reason is because of unknown causes the vitamin is not getting absorbed into the body through their diet alone. In such cases a course of vitamin B12 injections are administered to the affected individuals. Nowadays cereals are fortified with this necessary vitamin for the benefit of vegetarians.

Why is Vitamin B12 Important

Vitamin B12 nourishes the red blood cells and is vital for nerve function as well as the synthesis of DNA in the cells of human bodies. It also strengthens the immune system. Folk aged more than 50 or with digestive ailments are more susceptible to vitamin B12 deficiency. Systems of deficiency include light-headedness, depression, lethargy, weakness, fatigue, poor memory, anemia, loss of appetite, low libido and more. Pregnant as well as lactating women require more of this vitamin.

List of Foods Rich In Vitamin B12

Liver and kidney

75gms of cooked liver of lamb or goat has 55 micrograms of the vitamin. Cooked kidney is too a rich source of this vitamin.

Chicken Eggs

100 gms of egg yolk has 2 micrograms of this vitamin which is 33% of the daily requirement. Other eggs rich in vitamin B12 are those of quail, duck, goose and turkey.

Cooked Meat

75 gms of cooked chicken, duck or turkey supplies 0.3 micrograms of this vitamin. Pork is a rich source of B12 too.

Fish

100gms of Mackerel supplies 19 micrograms of the vitamin which is more than thrice the daily amount. Other varieties of fish having the relevant vitamin include trout, salmon, tuna and sardines.

Dairy products

Dairy foods including yoghurt, cheese and milk supply vegetarians with the necessary amount of the important vitamin. A cup of plain yoghurt gives around a quarter of the required daily amount of this vitamin. Some vegetarians may be allergic to dairy food or suffer from lactose intolerance. They should communicate with their doctors about other ways to get the vitamin supply.

Red Meat

100gms of beef completely satisfies the daily requirement of vitamin B12. Incidentally, lamb is also a good source of the vitamin.

The other foods that you should include in your diet for obtaining the vitamin are crabs, swiss cheese, soymilk, cottage cheese, whey powder, yeast extract spreads, tofu and shellfish.