8 Extremely Healthy Common Herbs & Spices

We all like to add herbs to our food. They can improve the taste and give a dish that extra little something it was missing. In addition to these great advantages, did you know that most herbs and spices also have amazing health benefits?


Chives
 
Low in calories (100 grams of it contain only 30 calories), chives are rich in dietary fiber, with 100 grams containing 7% of your daily intake. Chives are also rich in antioxidants, such as allicin, which is shown to reduce cholesterol production and has anti-fungal, anti-bacterial and anti-viral properties. Allicin also helps reduce blood pressure and helps prevent strokes, coronary artery disease, and peripheral vascular diseases.

Chives also contain vitamin A and antioxidants, such as carotenes, zea-xanthin, and lutein, which together offer the human body protection from lung and oral cancer. Furthermore, chives are one of the best sources for vitamin K in nature, which helps limit neuronal damage in the brain and is essential for the treatment of Alzheimer’s.

Packed with minerals such as copper, iron, manganese, zinc and calcium, these leafy greens contain several vital vitamins such as B-6, B-5, B-3, B-2, and B-1 in healthy proportions.

Cilantro
 
Cilantro contains many antioxidants, essential oils, vitamins and dietary fibers that help reduce bad cholesterol (LDL) and raise good cholesterol (HDL). The leaves and seeds contain oils such as borneol, linalool, cineole, cymene, terpineol, dipentene, phellandrene, pinene, and terpinolene, and the stems are rich in polyphenolic flavonoids (such as quercetin, kaempferol, rhamnetin, and epigenin).

Cilantro is a good source of minerals like potassium, calcium, manganese, iron and magnesium, which help control heart rate and blood pressure. It is also rich in many vitamins like folic acid, B-2, B-3, vitamin A, beta-carotene and vitamin C (all are essential to your health). Some 100 grams of cilantro leaves provide you with 30% of the daily recommended levels of vitamin C (a powerful antioxidant).

Vitamin A is required for maintaining skin and mucous membrane health. It is also essential for vision, and like chives, cilantro is also rich in vitamin K.

Basil
 
Basil contains oils such as eugenol, citronellol, linalool, citral, limonene and terpineol, which have anti-inflammatory and anti-bacterial properties. Basil is very rich in beta-carotene, vitamin A, cryptoxanthin, lutein and zea-xanthin. These help protect against free radicals (that play a role in aging and various disease processes). Zea-xanthin was found to filter harmful UV rays and protect your eyes' retinas.

Basil contains a good amount of minerals like potassium, manganese, copper, and magnesium. All help to control heart rate and blood pressure. Basil leaves are an excellent source of iron - a component of hemoglobin inside your red blood cells.

Dill
 
Dill sprigs and seeds contain many essential oils (d-carvone, dillapiol, DHC, eugenol, limonene, terpinene and myristicin) and have been used as a local anesthetic and anti-septic. Dill was also found to reduce blood sugar levels in people with diabetes. Oil extracted from the seeds has anti-spasmodic, carminative, digestive, disinfectant and sedative properties, and is rich in B-9, B-2, B-3, vitamin A, beta-carotene and vitamin C.

Dill is a great source of minerals such as copper, potassium, calcium, manganese, iron, and magnesium. Copper is essential for many of the body's vital enzymes (like cytochrome c-oxidase and superoxide dismutase).

Zinc is an essential component in many enzymes that regulate the body's growth and development, sperm production, digestion and nucleic acid synthesis. Potassium is important for cell and body fluids that assist with controlling heart rate and blood pressure. Manganese is essential for the antioxidant enzyme, superoxide dismutase.

Thyme

Thyme has disease-preventing and health-promoting properties. It contains thymol, an essential oil, which has been found to have antiseptic and anti-fungal characteristics. Thyme contains flavonoid phenolic antioxidants, like zea-xanthin, lutein, pigenin, naringenin, luteolin, and thymonin.

Thyme leaves are one of the best sources of potassium, iron, calcium, manganese, magnesium, and selenium, and are a rich source of many important vitamins such as B-complex vitamins, beta-carotene, vitamin A, vitamin K, vitamin E, vitamin C and B-9.

Thyme provides about 27% of our recommended daily intake of vitamin-B-6 - a beneficial neurotransmitter for the brain, that helps with reducing stress. Fresh thyme is one of the richest in antioxidant among all herbs.

Turmeric

Turmeric has been in use since ancient times. Known for its anti-inflammatory, carminative and anti-microbial properties, it also contains essential oils such as termerone, curlone, curumene, cineole, and p-cymene.
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Curcumin is the pigment that gives turmeric its orange color. Studies suggest that curcumin may have anti-tumor, anti-oxidant, anti-arthritic, anti-amyloid, anti-ischemic, and anti-inflammatory properties. Turmeric is rich in antioxidants and dietary fiber, which help control bad cholesterol levels.

Turmeric is a rich source of many vitamins such as B-6, choline, B-3, B-2 and more. B-6 is used in the treatment of CBS deficiency, anemia and even radiation sickness. B-3 helps prevent dermatitis, and B-2 helps the body convert carbohydrates into sugar, which in turn gives us energy.

Fresh turmeric root contains high levels of vitamin C, which helps the body develop immunity against infections and remove harmful free radicals. Turmeric also contains healthy amounts of minerals like calcium, iron, potassium, manganese, copper, zinc and magnesium.

Rosemary

Rosemary leaves contain certain phytochemicals that are known to have disease-preventing and health-promoting properties. The herb parts, (especially the flower tops) contain phenolic antioxidant rosmarinic acid, as well as numerous oils that are beneficial to human health, such as cineol, camphene, borneol, bornyl acetate, alpha-pinene, and more. These compounds are known to reduce irritations and inflammations, as well as for having anti-fungal, antihistaminic and antiseptic properties

Rosemary contains very good amounts of vitamin A, and is exceptionally rich in many B-complex groups of vitamins, such as B-9, B-5, B-6, and B-2. It also contains high levels of folates, which are important for DNA synthesis.

Fresh rosemary leaves are a good source of vitamin C, which is required for collagen synthesis in the body (collagen is required for maintaining the integrity of blood vessels, skin, organs, and bones). Regular consumption of foods rich in vitamin C protects the body from scurvy, boosts its immunity and helps clear it of free radicals.

Fresh or dried, rosemary is a rich source of minerals like potassium, calcium, iron, manganese, copper, and magnesium, and it is an excellent source of iron (a component of hemoglobin inside red blood cells, which determines the oxygen-carrying capacity of the blood).

Parsley

Parsley contains essential oils like myristicin, limonene, eugenol, and alpha-thujene, as well as flavonoids, including apiin, apigenin, crisoeriol, and luteolin. Many of these (particularly myristicin) have been shown to inhibit the formation of tumors in the lungs.
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Myristicin also activates the enzyme glutathione-S-transferase, which helps attach the molecule glutathione to oxidized molecules that can be very harmful to the body. The oils in parsley qualify it as a "chemoprotective" food, meaning it can help neutralize particular types of carcinogens.

The flavonoids in parsley (especially luteolin) function as antioxidants, halting the damage that free radicals cause to the body. Additionally, extracts from parsley will help increase antioxidant capacity in the blood.

Parsley is an excellent source of vitamin A and vitamin C, and is helpful with preventing recurrent ear infections and colds.

Beta-carotene (another important antioxidant in parsley), is known to reduce risk of the development and progression of certain conditions, such as diabetes, atherosclerosis and colon cancer. It may also help with reducing asthma attacks and some forms of arthritis.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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Hair Care Tips: Eat These Foods To Prevent Hair Fall

Hair fall is becoming a huge beauty problem for a number of men and women nowadays. This is due to pollution, poor diets and excessive stress. Hair fall might seem like a mere beauty problem, but it says a lot about our diet and lifestyle as well. A number of nutrients from the foods that we eat are essential for maintaining healthy, long and strong hair. Believe it or not, you can include a number of foods in your daily meals that can help you deal with the problem of hair loss and hair fall, as well as improve the quality of your hair. When there is a deficiency of certain nutrients in your body, it becomes apparent if you have brittle or rough hair that is susceptible to frequent breakage.

Here are top five foods that you can eat to prevent hair fall and improve the quality of your hair:

1. Amla (Indian Gooseberry):

This light green fruit is a common fixture in Indian kitchens. We juice it and even turn it into a powder and it is consumed as well as applied on the skin and the scalp as well. Amla has vitamin C and antioxidants, both of which fight free radical damage and preserve hair follicles, preventing hair fall.

2. Palak (Spinach):

It might not seem very appetising, but spinach or palak is a superfood that is a must for healthy hair. It contains vitamins B, C, E as well as omega-3 fatty acids and iron too. The iron in spinach helps in carrying oxygen to the scalp, making the hair stronger.

3. Methi Seeds (Fenugreek Seeds):

Methi or fenugreek seeds are Ayurvedic treasures that are used in a number of home remedies. They are also great for making hair strong and promoting hair growth. They are rich in protein and nicotinic acid, both of which fight hair fall and promote stronger hair. They are also rich in a number of essential vitamins and minerals.

4. Coconut Oil:

Indians have a long history of cooking food in coconut oil. It is applied topically on the head as well to prevent hair fall and make the hair smoother and shinier. But consuming coconut oil may also be beneficial against hair fall, as it is rich in lauric acid, which is responsible for binding the protein in our hair, thereby protecting the hair roots from damage and breakage. Moreover, it is also rich in antioxidants that fight free radical damage.

Apart from consuming these foods, one must eat foods that promote collagen production in the scalp as well as those rich in vitamin C. Cover your hair while going out in polluted areas and wash your scalp thoroughly to make sure no chemical shampoo or conditioner residue is left behind.

5 Vitamins for Hair: How to Reduce Hair Fall

• Vitamins play an important role for our hair growth and repair
• Vitamins like biotin, vitamin C and D help in decreasing hair fall
• Choose fresh fruits and vegetables to get your daily dose of vitamins

Do you dislike those shampoo or hair loss control advertisements? No matter how much we try, it seems an impossible task to acquire those silky smooth locks and put an end to hair fall issues. In my family, starting from my grandmother to my sister, all of them have hair fall problems and they experiment with the most unusual hair products on this planet to see some growth on their scalp. While this is a common situation with most women in our country now, what they fail to understand is that our food and lifestyle habits are hugely responsible for our hair related problems.

Vitamins play an important role for our well-being. In today’s fast paced world, many people skip meals, eat on the run or choose poor quality foods. Fruits and vegetables are rarely added to the daily diet, which leads to various ailments related to vitamin deficiencies, including affecting your skin and hair, resulting in hair loss or baldness and patches on your nails.

A Nutritionist says, “What you eat has a strong co-relation with the health of your skin and hair. Adequate calories, healthy fats, proteins and vitamins are vital for healthy hair. Vitamins that are particularly important for the hair include Vitamins A, E and D. Choose fresh fruits and vegetables, nuts and seeds daily instead of depending on supplements. Natural forms of nutrients are much healthier any day.”According to a Dermatologist, “vitamins like biotin help produce glucose and break down proteins into amino acids. Since hair itself contains keratin, which is a type of protein, these vitamins help in providing healthy locks.”

Here are five vitamins that you must take for better hair growth -

1. Biotin:

If you want longer, healthier hair then don’t forget biotin. This is quickly becoming one of the most widely used supplements for faster hair growth. Biotin is a B vitamin, and it plays a key role in keeping the hair healthy. While most people get a good dose of biotin from the food they eat every day, it is a water soluble vitamin. That means your body cannot retain it and flushes out what it doesn’t use. So you need to get enough of it every day. Many hair care products now contain biotin.

Food sources of biotin: mushrooms, avocados, eggs, salmon, peanut butter, etc.
 

2. Vitamin A:
 
Vitamin A is another vitamin that’s vital for proper cell growth. It helps in producing sebum (oil on the scalp), which keeps the hair from drying out and breaking. According to a Dr., “Vitamin A fights free radicals that weigh your hair down. While Vitamin A is essential for healthy hair, you must exercise caution, as too much of it can lead to toxicity and can actually result in hair loss.

Food sources for vitamin-A: cod liver oil, peaches, carrots, spinach etc.
 

3. Vitamin E:

Vitamin E is a powerful antioxidant that repairs and builds tissue, and is essential for healthy hair growth. Alongside eating vitamin E-rich foods, people are raving about the advantages that they reap from its topical use. When you apply vitamin E to your scalp, it reduces inflammation, increases blood circulation, boosts oxygen supply, and repairs damaged hair follicles. Because of its blood thinning properties, it’s also important to remember to discontinue the use of Vitamin E prior to any type of surgery.

Food sources for vitamin E: almonds, seeds, avocado, broccoli, etc.
 

4. Vitamin C:

Most of us are aware that vitamin C can help boost our immunity, protecting us against frequent colds and other infections. What most people are unaware of is that vitamin C can help strengthen the hair. That’s partly because vitamin C helps the body create and produce collagen, a vital protein for healthy hair, skin, and nails. Moreover, a recent study says that vitamin C is considered an antioxidant that fights free radicals that damage body tissue.

Food sources for Vitamin C: ornges, red peppers, kale, Brussels sprouts, broccoli,strawberries, grapefruit and kiwi.
 

5. Vitamin D:

One approach to boost your vitamin D levels is to spend some time out in the sun. Just around 15-20 minutes every day is enough to get your dose. While this isn’t troublesome during the summer months, you may not be able to soak up enough sun during the winter. That’s where supplements and food sources come into play. To increase your vitamin D levels with food sources, eat vitamin D-rich foods.

Food sources for Vitamin D: halibut, mackerel, eel, salmon, whitefish, swordfish, maitake mushrooms and portabella mushrooms.

Now that you know these vitamins by heart and where to find them, expect to have amazing hair soon!

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                    PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/       
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