Top Ten Tips – Oats

Top Ten Tips – Oats
Try to eat atleast  some delicious oats every day in your daily life  for great nutritional benefits. These are  our top ten tips for getting more oats into your diet – it’s surprisingly easy!
1.    Tuck into a bowl of the  porridge topped with some quantity of  honey, yogurt or fruit for a delicious start to the day.
2.    Liven up your early  breakfast with some tasty muesli or granola served  along with milk or yogurt. Add an  extra colour, flavour and then  nutrients by topping with different nuts,fruits,  spices and seeds etc.
3.    Store a batch of  the rolled oat muesli in an air-tight jar, providing a quick, easy and  then filling breakfast that will help in  keeping  hunger pangs at bay for longer time  during the morning.
4.    Help to quash that mid-morning snack which attack by eating oats for your  breakfast. In case you do feel peckish before lunch, keep a stock of healthy snacks like oatcakes and fruit to your  hand.
5.    Don’t miss out on lunch time, choose some  sandwiches which are  made with oat bread and filled with the  lean meat, chicken/turkey, fish or a vegetarian option, and some salad vegetables etc. to provide you with an all-round healthy meal.
6.    Off to the gym after  your work? Remember  that to top-up your energy levels by eating a flapjack or an oat-based cookie.
7.    Oats are not  just for the  breakfast. Try to take  them in your evening meal also . Try to consume some  oatcake pancakes instead of these  pasta or potatoes, or top grilled fish such as salmon with the  oatmeal and  then  herbs.
8.    Do not go to bed  if you are  feeling hungry. Oatcakes and a milky drink can  make an ideal choice for a simple late-evening snack and could also help those who struggle to get to sleep.
9.    Swap in some oat flour to your bread, cake, pancake or muffin recipes for great texture and flavour.
10.  For a tasty and for  nutritious boost, thicken up  soups and  then stews with  the oats, or add a handful of oats to your smoothies or yogurts.

8 Top Health Benefits of Cherries

8 Top Health Benefits of Cherries

Cherries,  are  the best fruits  which are belonging  to  same fruit  that  the family as apricots, peaches, plums, and  then almonds, are often regarded as a "dessert" fruit for use in pies, or perhaps as a garnish for  the cocktails.
But  the cherries have a healthy side too, one that may actually offer  for therapeutic benefits to your health, as cherries are rich in  the antioxidants and many other health-promoting compounds.
There are mainly  two primary varieties of cherries that  you should know about: sweet and tart (also known as sour cherries). 
Tart the cherries which are also used to make juice that  concentrates the  may offer some unique health benefits.
1.Antioxidant Protection:
Cherries  fruits may contain some  powerful antioxidants like anthocyanins and then  cyanidin. One study that was  found the antioxidant activity of these substances which are isolated from tart cherries was superior to that of vitamin E and  are comparable to commercially available  for antioxidant products.2
Sweet cherries also contain a little  amount of quercetin, which is among the most potent in terms of antioxidant activity and then a wide range of other health-promoting properties.3
2.Cancer-Preventive Compounds:
Sweet cherriesalso  contain vitamin C, fiber,  carotenoids, and  then anthocyanins, each of which may help to  play a prominent  role in  prevention of cancer. "The potentiality role of  the sweet cherries in prevention of cancer that   lies mostly in the anthocyanin content, especially in  the cyanidin. Sweet cherries are a good source of the cyanidins, which can appear to act as an antioxidant and in this role  that may reduce cancer risk…
Further research studies can suggests  you that the growth arrest characteristics of cyanidin are likely, at least in part, to be a result of significant inhibitory effects of these cherry components on epidermal growth factor receptors…
3.Reduce Inflammation and Your Risk of Gout:
In a recent  study of over 600 people with the  gout, those who ate only a ½-cup serving of cherries in each and every  day, the equivalent of about 10 or 12 cherries, or that they consumed cherry extract, had a 35 percent lower risk of a subsequent gout attack.5 Those who ate more cherries, up to three servings within  two days, had an even lower, 50 percent reduction in risk.
Eating of  two servings of cherries after an overnight fast lead to a 15 percent reduction in the  uric acid, and  then lower nitric oxide and also in C-reactive protein levels.
The researchers that have  noted the study can  supports "the reputed anti-gout efficacy of cherries" as well as "evidence that the  compounds in cherries may inhibit the  inflammatory pathways."
4.Support Healthy Sleep (Melatonin):
Cherries fruit may  contain natural melatonin, which is a powerful antioxidant and  also one of the free radical acts as a  scavenger that helps to"cool down" excess inflammation and associated oxidative stress. It also plays a crucial role in sleep and  then bodily regeneration.
5.Arthritis Pain Relief:
In the recent study, a women with  those osteoarthritis who drank tart with the  cherry juice twice in a day  for atleast  three weeks  that had a significant reductions in markers of the inflammation. They also had a 20 percent reduction in the pain. The researchers noted that tart cherries have the "highest anti-inflammatory content of any food."
6.Reduce Belly Fat:
In the recent  animal study, rats also fed to tart cherry powder  in the  huge  amount along with a high-fat diet  which is gained by  less weight and can  built up less body fat than rats not fed tart cherries. They also had lower levels of  the inflammation and triglycerides, suggested a potential role in heart health.
7.Reduce Post-Exercise Muscle Pain:
Athletes  a person who consumed tart cherry juice prior to long-distance running has  experienced in  less pain than those who did not. It is thought that the antioxidant and  then anti-inflammatory properties of tart cherries may also have a protective effect to reduce  the muscle damage and then  pain during strenuous exercise.
8.Lower Risk of Stroke:
Consuming  the tart cherries that  may activate PPAR  in your body's tissues, which can  help to regulate  the genes involved in fat and  then glucose metabolism. This activation may help to lower your risk of  the heart disease, and research  had suggests  by eating cherries may provide similar heart benefits to prescription drugs called PPAR agonists.



9 reasons you should have curd with every meal

9 reasons you should have curd with every meal

Curd or dahi has so many health benefits. There are some of the important health benefits.
Who does not  love curd? Be it with a yummy, steaming paratha or as chaas, curd is that often quite a staple in most of Indian households. But did you know this the versatile dish has a number of health benefits too? Yes, There are how curd helps you to stay healthy.
Helps improve digestion:
The nutrients which are present in curd are easily absorbed by your digestive system. Not only that, it also helps in absorbing these  nutrients from other food items that you have eaten. It can also be used along with the spicy food, as curd cools down and then neutralises the heat that these foods create. Pylori infections which is known to cause peptic alcers. 
Healthy for your heart:
In a day and  then the age where more and more young people are falling prey to heart disease, consuming curd can go a long way in maintaining a healthy heart. It can minimizes the risk of high blood pressure  and helps in reducing cholesterol level  by preventing the thickening of  the carotid arteries.
Great for those who are lactose intolerant:
Some people, those who cannot consume milk because they are lactose intolerent, and can be safely consume curd. It converts the lactose which is present in milk to the lactic acid, making it  was easier to digest. 
Good for your teeth and bones:
All  the dairy products are good for your bones, and then curd is no different. Like milk, curd has a huge  amount of phosphorous and also  calcium. It makes it beneficial for your healthy teeth and then bones as it helps to promote bone growth and  then makes your teeth stronger. Taking care of your bones is very essential if you want to avoid painful diseases like osteoporosis and arthritis in the future purpose.
Can be used as a skincare product:
 Some of the Nutrients like Vitamin E, zinc and also phosphorus etc. make the curd as a  natural skincare product and it is widely often used as an ingredient in the  homemade purposes. 
Helps get rid of dandruff:
But, curd can be a simple homemade solution .It has some  lactic acid which has so many anti-fungal properties. What more? Leave it for an hour, and wash properly with water. 
  Helps you lose weight:
Whenever there are some  nutritionists  which make a diet plan, the first thing they include is curd. The calcium  which present in it can  prevents your body from pumping more cortisol. Hormonal imbalance of  the cortisol is also responsible for a host of problems like obicity,  hypertension and  also cholesterol. you may also like to read about these foods that promise weight loss.
  Helps release stress and anxiety:
Being stressed can be wreck your health. Finding the best  ways to relax and rejuvenate is then imperative in today’s world. Along with these  other things, eating some curd can also and surely help. There are some natural remedies for stress.
All the useful  health benefits available  in the  curd  can make the food healthy item that for you and your family should be consumedin each and every day in your meal.





8 amazing reasons for drumsticks or shajan are good for your health!

8  amazing reasons for drumsticks or shajan are good

for your health!for your health!

Drumsticks are highly  loaded with numerous valuable minerals, healthy proteins and then essential minerals making it a healthy food. A must-have ingredient in the  sambar, one can harness its health benefits in numerous ways such as cooking it with some other vegetables, lentils (dals) or in the form of soup. Being high in nutrients and very tasty in nature, There are nearly  eight reasons you should include that drumsticks in your diet.

1. It builds strong bones
It is abundant in iron, calcium and some other vitamins, drumsticks can  help in strengthening your bones. When you are  consumed either in the form of a juice or with little quantity of  milk on a regular basis, it is found to raise the bone density and  then it enhance health of bones  in kids.
2. It purifies blood
The leaves of drum sticks and along with the pods of this green vegetable posses blood purifying properties and it also acts as a potent antibiotic agent. The regular consumption of drumsticks, either in the form of soups or juices, that reduces acne and other related skin problems.
3. It lowers blood sugar levels
Drumstick leaves can significantly reduce the blood glucose levels in our body and help in controlling  diabetes. It is the to found the best to enhance from gall bladder function, which in turn helps to lower sugar levels, helping you live a healthier life.
4. It eases respiratory problems
In case if you suffer from a sore throat, cough or congestion, drink a cup of drumstick soup immediately. The anti-inflammatory properties of the drumsticks help in relieving a wide range of the respiratory complications by flushing out your toxic load. It acts as an effective natural remedy to fight against lung diseases such as bronchitis, asthama and tuberculosis etc.
5. It is good for pregnant women
It is  suggested that every women that should eat drumsticks during their pregnancy time  as it helps in delivery and also eases pre and post delivery complications. The presence of these essential minerals and also vitamins in this vegetable can reduces the sluggishness of the uterus along with boosting the milk production after the delivery. 
6. It protects against infections
The leaves and  then flowers of the drumstick may contain antibacterial agents that help in preventing a wide range of the infections which related to the throat and then skin. It also contains high levels of vitamin C, which can  boosts the immune activity and thus helps in eliminating the harmful free radicals from our  body.
7. It helps in digestion
The leaves of drumstick and then  pods which  are loaded with the  B complex vitamins (such as riboflavin,niacin, folic acid and then pyridoxine), which are said to play a crucial role in digestion. These vitamins can regulate the digestive process by helping them in the breakdown of complex carbohydrates, fats and proteins into their simpler forms..
8. It enhances sexual health
The presence of huge amounts of zinc in the drumsticks is found to enhance the process of spermatogenesis along with playing a key role in the  female sterility. 



The Health Benefits of Lowering One's Fat Intake

The Health Benefits of Lowering 


One's Fat Intake

Dietary fat is one of the important three major macronutrients in  your body  that uses every day to keep you healthy; it can  provides energy and then  aids in the absorption of  the vitamins, among  the other tasks. In some cases, lowering your fat intake can be beneficial. Consult your physician prior to altering your diet.
Reduced Calorie Intake:
Dietary fat is one of  the most calorie-dense  are macronutrient, with nine calories per gram. This is more than twice the amount of the calories in each gram of the carbohydrate and then  protein. If you can  reduce the amount of fat in your diet, then you will more likely consume  for fewer calories in  each day. This can help you in  losing  weight, if you end up consuming fewer calories than you consume in each day.
Reducing Cholesterol Risk:
Having  these certain types of fat that  has different effects; one effect of  the consuming saturated fat is an increase in your levels of LDL, or low-density  of lipoprotein cholesterol. This type of cholesterol can put you at a higher risk of of  the stroke, heart attack and other types of cardiac disease. Reducing your fat intake -- particularly saturated fat -- can help you  to keep levels of LDL cholesterol down and it can  reduce the risk of these conditions.
Reduced Cancer Risk:
Certain other  types of  the dietary fat may also exacerbate your risk of  the cancer. Researchers from  University in Utah at Salt Lake City has  found that increased consumption of  the trans-fatty acids, also well known as trans-fats, which  was associated with an increased risk of  the developing colon cancer. Trans-fatty acids are found in foods that have partially hydrogenated oils, such as processed baked goods and  in  fried foods.
Reduced Diabetes Risk:
A recent  study was performed by the University of Michigan Health System can  indicates that high intake of fat  can promote insulin resistance, a condition in which you  have experience abnormally high levels of the blood sugar, which is a key risk factor for Type-2 diabetes. Thus, reducing your fat intake may help in reducing  your risk for  the insulin resistance.










Coriander has multiple health benefits

Coriander has multiple health benefits

In addition, coriander leaves are highly  rich in Vitamin C, Vitamin K and in protein also. They also contain small amounts of  the phosphorus,niacin, calcium, potassium, thiamin, and carotene. There go some of the health  benefits of  the coriander leaves:
1. Coriander can  lowers bad cholesterol (LDL) and then  increases the levels of good cholesterol (HDL).
2. Coriander is very  good for the diabetes patients. It can stimulate the insulin secretion and lower the blood sugar levels in body.
3. Vitamin K in it is so good for the treatment of  the Alzheimer's disease.
4. The fat soluble in the vitamin and  then in antioxidant- Vitamin A, protects from the lung and  from cavity cancers.
5. Coriander  may contains anti-inflammatory properties. It is too good against from  inflammatory diseases such as arthritis.
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6. Coriander's  has anti-septic properties which  help to cure ulcer which occur in our mouth.
7. Coriander is  healthy for the eyes. Antioxidants in the  coriander  can prevent eye diseases. It is a good remedy in the treatment of the conjunctivitis.
8. The seeds of coriander are especially good for the menstrual flow.
9. It is a very good herb to promote the nervous system. It can also  stimulate the memory.
10. Coriander helps those suffering from anemia. Coriander leaves  contains high amounts of iron, which is essential for curing anemia.

Top 10 healthy reasons to eat guavas this season!

Top 10 healthy reasons to eat guavas this season!

Did you all know that  guavas are one of the richest sources of  the vitamin C? Find out all other nutrients which  packed in these super fruits.
1:Improves your body immunity: Guavas are good sources of vitamin C, containing four times of vitamin C content present in the oranges fruits . The role of guava fruit in the immunity is also attributed to its anti-inflammatory action and its ability to inhibit inflammatory molecules like prostaglandins  which are released in the  autoimmune conditions like rheumatoid arthritis. 
2: Lowers risk of cancer: The anti-cancer or anti-tumour property of guavas has been linked to presence of compounds including, quercitin, lycopenen vitamin C and then  various polyphenols present in them . These compounds will acts as potent antioxidants that they neutralize from  free radicals which are  generated in the body, which can be  trigger  with cancerous growth. 
3: Good for diabetics: The anti-diabetic effect of the guavas has been mentioned long back in Chinese medicine. A study was  published and showed that 1 g/kg guava juice was  significantly reduced from sugar levels in diabetic patients. The study was suggested that guavas can improve as well as prevent the development of diabetes. While fibre content can ensures the sugar levels are well regulated, low glycemic index inhibits a sudden spike in sugar levels.
4: Has anti-ageing properties for your skin:
 Free radical  that can damage to the skin that can trigger wrinkle formation and early ageing. Guavas are highly rich in the Vitamin C, Vitamin A and then antioxidants like lycopene and then the carotene helps to protects your skin from wrinkles and then fine lines, thus making you look younger. Old-age is a certainty in everyone’s life, and then eating a guava every day can at least prolong the process.
5: Improves your heart health: A study has been published in the study that the dietary adherence to the  guavas that can improves the sodium/potassium balance of the body, thereby regulating blood pressure in patients with the  hypertension. Besides, guavas also help to lower the levels of triglycerides and also bad cholesterol, which can  contribute to development of  heart disease. They also improve the levels the good cholesterol (HDL).
6: Helps treat constipation: One guava fruit can  fulfils about 12% of your daily recommended intake of the fibre, making it extremely for beneficial for your digestive health. Eating more guavas daily  is rich in fibre which helps in clearing the blocked pathway and thus relieving constipation. 
7: Helps to improve vision:  Vitamin A can helps in keeping your eyes in the good condition, and also helps to improve your good vision. Night blindness is one of the diseases  which are associated with a Vitamin A deficiency.
8: Good for pregnant women: Guava fruits may  contain folic acid, or vitamin B-9, which is recommended for the pregnant women since it can help in developing the baby’s nervous system and can protect the newborn from the neurological disorders.
9: Helps you relax: Magnesium which is present in guavas that helps in relaxing your nerves and from muscles. In today’s stressful times, consuming a guava to combat stress and  then relax is certainly a good idea. 
10: Good for your brain: Brain is one of the major organs of our body organs, and keeping it as healthy should be on our priority list was regardless of how intelligent we consider ourselves. Guavas may contain vitamin B3 and then vitamin B6, also known as niacin and for pyridoxine, which helps in improving blood circulation to the brain and then  relaxing your nerves.