Top 5 health benefits of drinking coconut water

Coconut water also known as tender coconut water is a drink that people living around coastal regions can enjoy. But what is the secret behind this wonderful, sweet and refreshing drink? Well, coconut water is loaded with many essential nutrients that make it a perfect and natural way to help you stay healthy. It is a great replacement for drinking water since it contains 94% water, amino acids, cytokinins, B-complex vitamins, zero cholesterol and various essential minerals. Here are 5 reasons you should drink some coconut water.

Is great for your heart

Research studies suggest that drinking coconut water regularly, may help  lower your risk of heart attacks. Also, the high potassium content present in this water aids in keeping your blood pressure levels in check. Read more abouthome remedies for a healthy heart.  

Prevents dehydration

Loaded with electrolytes and minerals that are great to replenish your body’s electrolyte and water reserves, coconut water is a simply and accessible remedy for dehydration. Apart form that, it also helps people suffering from diarrhea by re-fuelling their body and preventing the onset of dehydration. Read more about tips to prevent dehydration. 

Reduces the risk of kidney stones

Coconut water is perfect to get rid of and prevent kidney stones. Loaded with magnesium and potassium, coconut water acts as a powerful diuretic agent and is perfect to keep your kidneys working optimally. The best part about this cheap and easily available drink is that even if you suffer from kidney stones, drinking coconut water regularly helps eliminate them by flushing them out with your urine. Read more about 10 simple ways to prevent kidney stones.

Is a natural energy drink

Instead of reaching for that bottle of an energy drink after a tough workout or when you need that extra boost of energy, try sipping on some coconut water. Coconut water helps quickly re-hydrate the body perfectly and the best part is that it is low in calories, high in minerals and exactly what your over-worked body needs. (Read: Tricks to stay hydrated during summers) 

Is the perfect drink for mothers-to-be

Being sterile and safe in nature, coconut water is the best bet for pregnant women. Apart from quenching thirst, coconut water acts as the natural remedy to relieve acidity, heart burn and constipation during pregnancy. 

8 reasons why mushrooms are good for health

Mushrooms are one of the many foods that are equally known for their unique taste and therapeutic properties. This superfood has a myriad range of health benefits. Here are top 8 beneficial effects of the commonly consumed varieties of mushrooms.

Boost immunity

Riboflavin present in mushrooms helps in proper functioning and maintenance of the red blood cells. They enhance the production of anti-viral proteins and repair of body tissues. Mushrooms also help in maturation of immune cells and improve the action of defence mechanism against microbes [1]. Here are some other foods you can eat to improve your immunity.

Keep sugar levels in check

Mushrooms contain enzymes and compounds that act as natural insulin and help in breakdown of dietary compounds into simple sugars. They also contain compounds that promote proper functioning of the liver, pancreas and other endocrine glands, thereby regulating the action of insulin in the body [1]. Read more about the foods you can eat to keep diabetes at bay. 

Good for sexual health

Mushrooms are packed with zinc that helps in boosting your sexual life by acting on the genital organs, especially in males. The regular consumption of zinc-rich mushrooms is found to improve the sperm count and fertility in men [1]. Here are some food items you can eat to boost your fertility.

Prevent cancer

Linoleic acid present in mushroom acts as an anti-carcinogenic compound that helps in prevention against breast cancer by suppressing the harmful effects caused due to excess estrogen levels in the body. These foods also contain beta-glucans which act as anti-tumor agents and help in inhibiting the growth of cancerous cells in case of prostate cancer [2]. Read more about food habits that’ll keep cancer at bay. 

Control blood pressure

Potassium in mushrooms aids in maintaining the normal fluid and mineral balance in the body and thus helps in controlling the blood pressure levels. They also contain copper which enhances the oxygen carrying capacity of the red blood cells [2]. Read why you need to reduce your blood pressure.

Improve brain health

Niacin and copper found in mushrooms promote the function of nervous system and keep the nerves healthy. These foods contain panthothenic acid (vitamin B5) which is essential for production of various hormones that play a vital role in the proper functioning of brain [3]. Read about foods that boosts your memory

Help in weight loss

Mushrooms are very helpful in reducing weight as they are low in carbohydrate and fat content in addition to being loaded with fibre and proteins. B-Complex vitamins found in these foods aid in increasing the body’s metabolism and thus, burning the body fat to produce energy [4]. Read about weight loss diet plan that you can use.

Good for heart health

Mushrooms are low in fats and high in lean protein that helps makes it a perfect food for heart health. Selenium, a mineral present in these foods acts as a powerful antioxidant that protects the body cells from damage. They help in balancing the LDL and HDL cholesterol levels in the body thereby preventing the risk of various cardiovascular diseases [4]. Read about some foods that you can eat to beat cholesterol.

9 reasons sprouts are good for your health

Sprouts are the most inexpensive and healthy source of a wide range of healthy nutrients like proteins, vitamins, minerals and dietary fibre. The amazing fact about sprouts is that they are low in carbohydrates and calories and high in water content as compared to dry beans and legumes. Here are the top nine reasons that make sprouts a storehouse of nutrients and a great way to boost your healthy diet plan:

 

High protein content
Plant proteins are regarded to be of high-quality as they are loaded with various essential amino acids – the building blocks of the body. These amino acids play a vital role in various body functions such as cell renewal, the healing of cuts and wounds, immunity and proper liver function. During the sprouting process, complex carbohydrates are broken down into easy-to-digest protein molecules, which in turn aid in the proper digestion and assimilation of the sprouts.

Good source of vitamin C
Sprouts are loaded with vitamin C even though grains and legumes do not contain this vitamin. Chemically termed as ascorbic acid, vitamin C is a powerful antioxidant that fights against harmful oxygen-free radicals within the body which helps to reduce the risk of various infections.

Low gas content
We all know that beans and legumes increase the production of intestinal gas which causes flatulence and belching. Oligosaccharides (a type of carbohydrates) are the main cause for bloating and gas and since the process of sprouting drastically reduces the quantity of this carbohydrate, it lowers the health problems and discomfort associated with excess gas formation.

Good source of iron
Alfalfa, moong, lentil and fenugreek sprouts are rich in iron, which is essential for red blood cell production and the transport of oxygen to every cell in the body. With the regular consumption of these sprouts, especially in the case of women, one can prevent iron-deficiency and the health complications associated with it.

High fibre content
Sprouts are rich in dietary fibre and water content which makes them a perfect natural aid to relieve constipation and maintain a healthy digestive system. The presence of high amounts of fibre in sprouts not only makes you feel satiated and prevents over-eating but it also helps in weight loss.

Good source of various enzymes
As soon as the process of sprouting begins, a wide range of enzymes are activated which play a vital role in the conversion of dry seeds into easy-to-digest foods. This is why sprouts are loaded with myriad essential enzymes which help in the optimal functioning of the body.

High levels of Vitamin K
Alfalfa sprouts contain high levels of vitamin K, which plays key role in the process of blood clotting. This vitamin is of great importance during pregnancy as it helps in the prevention of miscarriages and hemorrhages.

Great source of vitamin E
Sprouts are one of the best sources of vitamin E, which functions as a powerful antioxidant, preventing health essential nutrients from being destroyed. This vitamin exerts a protective effect on the heart and also plays an active role in the fertility process.

High potassium content
As compared to fruits and vegetables, sprouts are loaded with high levels of potassium. This mineral helps in the maintenance of proper body weight, smooth and healthy skin and it maintains the electrolyte balance in the body.

10 amazing instant energy boosters you must try

Have you ever felt the need of some instant energy boosters to kick your day? Do you rely on chocolates and glucose drinks to pack you a powerful punch of energy? Well, every one of us must have tried one or the other thing to increase our energy levels. Even though energy drinks are easily available in the current span of time, but people still feel the need of some natural foods to reboot their dipping energy levels and make up their day.

Experts recommend that a sound sleep and healthy diet with active physical life is the ultimate fuel for your body to keep yourself fresh and active all day long. But, at times the work pressure and rigorous work-outs can take a toll on your energy levels paving your way for some instant energy boosters. Here is a list of some exciting naturally available foods to pep up your energy levels -

Top 10 instant energy boosters from your kitchen

Banana – Available easily, banana is the perfect snack that provides instant energy along with various minerals like potassium and magnesium and vitamins namely Vitamin C and Vitamin B6. It is also rich in dietary fibre and thus makes you feel full for a longer time. One medium sized banana will give you 105 calories that will replenish depleted stores of glucose in your body.

Tip: You can either have chilled banana smoothie by blending the peeled fruit with milk or simply add some chaat masala to sliced banana for some fun.

Apple – Filled with complex carbohydrates, vitamin C and dietary fibre, apples are the best afternoon snacks to munch on. They not only boost your energy levels but also help stabilizing blood sugar levels, keeping you active and healthy all time.

Tip: Sprinkle some pepper powder on peeled and sliced apple to make it tastier or wash the fresh fruit and have it to gain its energy boosting properties.

Apricots – They are high in potassium, fibre and simple sugars like fructose. They also contain loads of antioxidants, minerals and vitamins that fill your body’s energy reserves instantly.

Tip: Add fresh apricots to your salad, add sliced pieces to your cereal or give a tasty touch by adding apricots to chicken or vegetable stew.

Strawberries – They are not only tasty but also one of the powerful natural foods that shoot up your energy levels instantly. You can also gain high doses of manganese, antioxidants and vitamin C along with loads of fibre to activate your body cells for release of energy.

Tip: Strawberry smoothie or simply strawberry juice with mint leaves will refresh your mood and raise your energy levels instantly.

Cheese – Saying cheese makes you happy and healthy as this high on energy food facilitates release of hormones that that act as stimulants and make you stay active.  

Tip: You can either add grated cheese to your salad or can simply gorge on cheese sandwiches to boost your energy levels along with filling you up.

Oatmeal – Oats are the current crazy foods for their myriad range of health-beneficial effects. These are rich in simple carbs and fiber content that makes them the best source of consistent and long-lasting energy.

Tip: Microwave oatmeal, add some butter and fresh fruits like berries along with some sprinklers to make it a perfect combination of taste and instant energy.

Pumpkin seeds – Munching on a handful of roasted pumpkin seeds can provide you a natural punch of instant energy through your workout or normal energy low down. They are good sources of fibre, proteins, healthy fats, magnesium, potassium and phosphorus that also help in activating your energy levels.

Tip: Roast the pumpkin seeds and keep munching them in between your free time to keep your energy levels to constant.

Eggs – Eggs are one of the best sources of protein (required to build muscles) and yolks (acts in conversion of dietary components to energy) are rich in Vitamin B content, which makes them a perfect food to boost energy levels after a workout session.

Tip: For best results, take one whole egg with 2 egg whites to cut down your intake of saturated fat.

Nuts – These are packed with healthy fats like mono-unsaturated fats and omega-3 fatty acids in addition to antioxidants, minerals, protein, vitamin and fibre, making them a perfect fit to fill your depleted energy stores by slowing down glucose release.

Tip: Spread some nuts over fresh fruits and vegetables or make a nice smoothie. Be creative and invent your own special recipe to up your energy.

Whole grain cereals – Whole grain cereals that are high in fibre can spike your energy levels by slowing down glucose release in the body and aid consistent supply of energy all through your day.

Tip: You can pour a glass of milk into a bowl of cereal and start your day. You can also add then to your low-fat yoghurt with some spices for some tasty treat.

References

• Bahram Tadayyon. The Miracle of Nuts, Seeds and Grains
• 10 Best Foods for Energy. Livestrong
• 6 Quick Ways to Boost Energy. WebMD

6 healthy reasons to eat cowpeas or chawli

Cowpeas, known as chawli in hindi belongs to the family of legumes. Commonly called black eyed peas, cowpeas are one of the very few legumes that are consumed by most Indians. In addition to being rich in taste and flavour, cow peas are also loaded with a variety of nutrients that are essential for normal functioning of the body. Here are 6 reasons why cowpeas score high on the taste and health profile –

Help you lose weight

These black eyed peas are low in calories and fat, which makes them the perfect food for a weight-loss diet plan. Cowpeas are known to be a good source of dietary fibre that plays a key role in weight loss by making you feel fuller for a longer period of time.

Good for diabetics

Cowpeas are also low in the glycemic index (GI) as compared to other commonly consumed legumes and lentils. Foods that are low in GI are good for people suffering from diabetes as these foods help in maintaining blood sugar levels within normal range.

Protect from infections

Being a great source of antioxidants like vitamin A, cowpeas play a vital role in the prevention of a wide range of diseases. The consumption of this legume helps to maintain optimal health as it helps eliminate various harmful toxins and oxygen free radicals from the body.

Lower blood cholesterol level

Black eyed peas are well-known for their ability to lower blood cholesterol and treat various cardiovascular ailments. The presence of flavonoids, minerals like potassium and magnesium, and lignin (a phytoestrogen) in cow peas gives them their cowpeas their heart healthy features.

Act as a digestive aid

Cowpeas have a high fibre and protein content that exerts a positive effect on your stomach and helps in the process of digestion. The presence of fibre helps to calm bowel problems, relieves stomach discomfort and it also aids in the proper digestion of food.

Good for healthy skin

The high protein content in cowpeas helps maintain healthy skin by accelerating the process of skin repair. The antioxidant properties of these legumes are due to the presence of vitamin A and vitamin C, which protects the skin cells from damage caused due to free radicals.

Almonds or badam – a perfect exam day snack

Almonds are loaded with a wide range of nutrients like vitamin E, omega 3 and omega 6 fatty acids, magnesium and riboflavin which play a key role in enhancing your brain function. Vitamin E acts as a powerful antioxidant that protects the brain cells, along with boosting your brain power. Nutrients like riboflavin and L-carnitine increase the neurological activity and improve brain function. While magnesium is necessary for proper functioning of nerves present in the brain, omega-3 fatty acids and omega-6 fatty acids help to increase your intellectual level. Almonds not only improve your brain performance and memory, but also boost your energy levels. This exam season, munch on a few almonds each morning before your exams.

Tip – Snack on some badams or mixed nuts during your exams to improve your memory and brain performance.

Top 8 reasons why you should eat chickpeas or chana

Chickpeas, known as chana (or chole) in hindi belong to the family of legumes which are widely consumed by Indians. Commonly known as Bengal gram, they impart a unique and delicious taste and flavour to your dishes and curries. Although available in a variety of colours, beige-coloured chickpeas are most common. Apart from being economical, this legume is high in nutrient composition making it a must-eat food. Here are its top eight health benefits –  

Aids in weight loss

Chickpeas are known to be an effective natural aid for weight loss due to their high fibre content. They not only help in controlling your appetite but also make you feel fuller for a long time. This legume is the best source of dietary protein for vegetarians and it also plays a key role in proper weight management.  

Boosts your energy and immunity

Bengal gram is an excellent source of the trace mineral manganese, in addition to other health essential nutrients like thiamine, magnesium and phosphorus. Manganese is an essential cofactor that plays a vital role in energy production and enhancing your overall immunity.

Stabilizes blood sugar levels

The fact that chickpeas have low glycemic index (GI) makes this legume good for diabetics. It is responsible for slow and steady release of glucose into the bloodstream and thus, controlling your blood sugar levels. The presence of soluble fiber, high protein and iron content also aid in proper management of sugar levels in the body.

Maintains hormonal levels in women

Chickpeas are a great source of phytonutrients namely phyto-oestrogens (plant hormones) and saponins (anti-oxidants). This legume lowers your risk of breast cancer and protects against osteoporosis by maintaining blood levels of the oestrogen hormone. Chickpeas also help in relieving mood changes during menstruation and post-menopausal symptoms in women.

Prevents anemia

Chickpeas are an excellent dietary source of iron that helps in fulfilling your body’s requirement of this mineral and prevent anemia. Hence women (pregnant, lactating and menstruating), growing children and people at high risk of anaemia are recommended to consume this legume on a daily basis.

Controls your blood pressure

Chickpeas are found to lower your blood pressure by reversing the changes that occur in the blood vessels of hypertensive patients. This legume helps in maintaining proper electrolyte balance in the body due to the presence of potassium and magnesium in it. Add this natural and healthy legume to your daily diet in order to lower your blood pressure and lead a healthy life.

Protects from digestive disorders

The high fibre content in chickpeas helps in promoting a healthy digestive system and intestine by lowering the risk of digestive disorders. This legume contains phyto-nutrients, high protein, dietary fibre and a wide range of minerals and vitamins all of which reduce the risk of bowel complications like constipation.

Maintains a healthy heart

It is found that regular intake of black gram exerts a positive effect on your heart and protects from a wide range of cardiac complications. Chickpeas contain high amounts of magnesium and folate which helps in strengthening the blood vessels along with lowering bad cholesterol (LDL – Low density lipoproteins) levels in the body.

5 fruits to fight arthritis naturally

Do you suffer from joint pain, inflammation and stiffness due to arthritis? All you need to do is substitute unhealthy food items like processed foods with these healthy, fresh fruits that fight inflammation naturally. 

Citrus fruits: Citrus foods like oranges, lemons, sweet lime and grapes are loaded with vitamin C that is extremely important for collagen synthesis. Collagen sources can be beneficial for people withosteoarthritis because they play an important role in building and repairing ligaments and bones. Apart from that, vitamin C also acts as an antioxidant and an anti-inflammatory agent, which makes it a super-food for people with rheumatoid arthritis.  

Cherries: Cherries are an excellent way to fight arthritis. They are packed with compounds called flavonoids that are powerful anti-inflammatory agents. They help the body to eliminate free radicals from the system and strengthen the cartilage, joints and tendons. They are also beneficial for lowering uric acid levels in people suffering from gout.

Berries: Blueberries also loaded with flavonoids like anthocyanins and proanthocyanins. These compounds have a significant ability to build and strengthen collagen. They help reduce frequent flare ups in arthritis.

Bananas: They contain a high level of potassium in them which is associated with reduced pain intensity in arthritic patients. Potassium is also known to prevent retention of sodium in the body. This ultimately helps improve the balance between other minerals like calcium and phosphorous and helps reduce bone loss. 

Pineapples: Like citrus fruits, pineapple is also rich in vitamin C. Additionally, it offers an enzyme called bromelain that has a strong anti-inflammatory action. Bromelain also acts as a natural pain killer, making it a potential agent for treatment of rheumatoid arthritis and osteoarthritis.

7 reasons to start eating spirulina from today

Spirulina is a type of blue-green algae that is known for its unique and delicious taste. Loaded with a myriad range of healthy nutrients like manganese, iron, B complex vitamins, beta-carotene, essential fatty acid and proteins, spirulina helps to successfully teat and prevent various health complications. Here are 7 reasons why you should start eating spirulina –

It protects from cancer

Spirulina is packed with many healthy nutrients which play a key role in prevention againstcancer as well as in treatment of precancerous mouth lesions. It acts as a powerful antioxidant agent eliminating the harmful free radicals from the body which increases your risk of cancer. Also phenolic compounds are present in this food which exerts inhibitory action on carcinogenesis and mutagenesis. Read about Top 10 food habits to prevent cancer

It improves liver function

The presence of various nutrients as well as high amounts of fibre and proteins in spirulina makes it a potential food source to keep your liver healthy. In addition to enhancing normal functioning of the liver, it protects the liver from damage and cirrhosis in patients with chronic hepatitis. Read about tips to prevent liver disease.

It is used as protein supplement

Being a rich source of proteins (amino acids constitute around 62%) and other healthy nutrients, spirulina is undoubtedly one of the best nutritional supplements available naturally. It forms a healthy food for people undergoing fitness training, gymming and those planning to increase their muscle weight.

It relieves from allergic rhinitis

Many clinical studies have proved that spirulina exhibits protective action against allergic rhinitis which is due to its anti-inflammatory property. This blue-green algae help in combating allergy symptoms by inhibiting the release of histamines, substances that are responsible for allergic reactions. Read about preventive measures for allergic rhinitis.

It boosts immunity

Most people are unaware of the immune-boosting powers of spirulina. Several studies have suggested that consumption of this food increases the production of immune cells which in turn aid in fighting against infections. Read about tips to boost immunity

It helps in treating viral infection

Spirulina is packed with potent antioxidant and anti-inflammatory agents which act as a supportive therapeutic approach in treatment of viral infection. It eases the inflammation caused during viral attack by lowering oxidative stress and eliminating harmful free radicals from the body.

Four myths common myths about corn

There is nothing like sinking your teeth in a crisp cob of sweet corn. But few myths keep people away from the vegetable and it is time to know the truth. Here are some of the biggest misconceptions surrounding sweet corn (only in the form of a vegetable), as reported by huffingtonpost.com:

* Corn is unhealthy – No! Corn is a vegetable that contains a lot of nutrients. The idea that corn is unhealthy likely came about because corn is high in starch.

* Your body cannot digest corn – While it’s true that corn has high amounts of insoluble fiber but this is not at all a bad thing. Insoluble fiber has been shown in research to help feed the “good” bacteria in our gut.

* Corn isn’t a good source of nutrients – Corn contains a certain amount of vitamin B and C, as well as magnesium and potassium. Yellow corn is also a good source of antioxidants, which are good for eyes.