Amazing Benefits Of Black Carrots

Black carrots are a popular vegetable which is mostly cultivated in China and India. This vegetable is loaded with nutrients that offer numerous health benefits. Rich in nutrients, black carrots get their colour from anthocyanins. The vegetable helps in providing relief from inflammatory disease, treating digestive issues like constipation, boost cognition, bloating, cough, weakness in joints and cramps. A nutritionist explained some of the health benefits of the fermented traditional drink kanji. This traditional healthy drink is made with black carrots and some Indian spices. The drink is sour and is pungent in taste. Let us quickly unveil some of the health benefits of this nutritious drink.

Black carrots are extremely high in dietary fiber, which are great for a healthy digestive system. Fiber can help to stimulate peristaltic motion and also improves the nutrient absorption in the gut. Furthermore, fiber can help in quick weight loss and lowers cholesterol levels. Dietary fiber also regulates the release of insulin and glucose in the body, which makes it an excellent choice for diabetics rather than those packaged and canned beverages. Due to its fiber content, it helps smoothen the bowel movements as well.

Anthocyanins present in black carrots helps lower bad cholesterol (LDL) and also protect the arteries against oxidation. Anthocyanins also help protect us against certain types of cancer. The antioxidants in black carrots are higher than red carrots.

It is extremely simple to make and this drink and is beneficial for your overall health.

Black carrot juice is appetizing, good for digestion and includes vitamin B and vitamin C which is a tranquilizer. Moreover, it is good for liver and stomach. It includes other nutrients like calcium, potassium and iron which are beneficial for strong bones and teeth. The drink is also an excellent blood cleanser. It helps in maintaining eye health and blood circulation. In addition, it helps in keeping the skin healthy and gives it a smooth texture.

Learn how to make it:

Black carrots are peeled, washed, and cut down into thin slices. It is then added to boiled water along with ground mustard seeds, salt and small amount of red chili powder. You can store the drink in glass jar or ceramic jar and then kept it in sunlight or a warm place to ferment naturally. In warm weather it may ferment in two days, but in cold weather, it may take around four to five days to ferment. If you do not have black carrots, you can even use red carrots or beetroots.

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Foods Scientifically-Proven to Help Prevent Alzheimer's

Millions of people are living with Alzheimer's disease in the world. It is a neuro-degenerative disorder known for robbing minds of their memory and family members of their loved ones. While scientists haven't find a cure for the disease, at least some foods play a vital role in the prevention of Alzheimer's Disease (AD).

Alzheimer's is the most common form of dementia, which is simple a group of symptoms linked to brain function impairment. Essentially, Alzheimer's disrupts the communication between the brain's tens of billions of neurons and the electrical and chemical signals it sends to other parts of the body. In this disease, beta-amyloid proteins clump together and disrupt cell communication- causing inflammation that ultimately leads to cell death.

It is a progressive disease, it advances by destroying neurons associated with memory first and then moves onto the cerebral cortex ( which is responsible for language, reasoning and social behaviour) and subsequently disrupts life functions, leading to death.

1. Walnuts
Some of the nutrients associated with preventing Alzheimer's include monounsaturated fat, polyunsaturated fat and Vitamin E. Luckily, walnut has all 3 nutrients. Plant based omega 3s, such as those found in walnuts, are known as ALA fatty acids, which are precursors to making brain-fog-banishing EPA and DHA. One can easily snack on the nuts, but they can be easily incorporated into various foods- salads, smoothies, in vegetable,rice preparations.

2. Cinnamon
Ceylon cinnamon has shown to inhibit the formation of tau, a protein that collects and tangles inside neurons and blocks neurons' transport system, leading to Alzheimer's. The polyphenols- cinnamaedehyde and proanthicyanidins -can completely unbind recombinant tau filaments, therefore inhibiting the onset of the disease.

3. Cold water fish
Salmon, herring, sardines have high amounts of omega 3s, namely DHA, and EPA, which are essential fatty acids that have been shown to nourish the brain and prevent neurodegenerative diseases. Neurologists found that eating just an extra gram of omega-3 per day, can lead to 20-30 % lower levels of blood beta-amyloid, the protein associated with AD.
The DHA in fish oil may protect against Alzheimer's in early intervention models. These preliminary results were especially seen in combination with natural antioxidants and curcumin, which leads us to our brain boosting food.

4. Turmeric
This golden spice, boasts of a powerful antioxidant called curcumin. While it's no secret that it can lend  your milk an aromatic kick, it can also play a role in the prevention and treatment of Alzheimer's. Researchers believe that turmeric's anti-inflammatory and antioxidant properties, as well as its ability to delay neuron degeneration, can help improve patient's memory and halt cognitive decline.

5. Tomatoes-
Tomatoes in whatever form you use, as sauce, burrata or in gravies, tomatoes are potent fighters against neurological diseases. A study found that higher intakes of certain foods , including tomatoes- can help lower the risk of developing AD. Digging into lots of leafy bowls of salad dressing could help keep you sharp.  Researchers feel that Vitamin C, beta-carotene, two nutrients found in tomatoes can help protect against dementia.

6. Cruciferous veggies and leafy greens
Cruciferous veggies, dark leafy greens have protective effects. A study found that prebiotics or non-digestible fiber found in vegetables that help feed good bacteria, can help delay the process of neurodegeneration. Add more prebiotic and probiotics to your diet to reap the benefits.

7. Probiotics
Like prebiotics can help nourish and grow the good gut bacteria, supplementing your diet with probiotics can help boost the good gut microbiota. Instead of popping some pills, reach for the fermented foods, found in your kitchen.You can find these probiotics in yoghurt, fermented dairy products, kimchi, kombucha, sauerkraut, miso, idli, dosa batters.

8. Hot peppers
Capsaicin, the compound that tears you with its hotness, is also a potent fighter against AD. A study found that eating a capsaicin-rich diet, there was a significant reduction of AD- associated protein sites in the mice with type 2 diabetes. Researcher explain that 50-90% of the capsaicin ingested with food can be absorbed by the gastrointestinal tract after which 5 % of the capsaicin crosses the blood -brain barrier and enters brain tissue- a process that shows promising effects for Alzheimer's prevention.

9. A study found that poultry can help keep AD at bay. Chicken is full of B-vitamins- folate and B 12, which have been linked to preventing the disease. rather than boring yourself with the usual chicken breast dinner, try spicing up the protein with potent herbs and spices like rosemary, red chili flakes and lemon pepper or toss with some avocado, lemon, black pepper for a yummy salad.

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Some superfoods every superwoman needs

A woman’s nutritional needs are quite different from that of a man. These requirements change with age as she goes through menstruation, pregnancy, lactation, and menopause.

Naturally, a woman’s body is more prone to wear and tear, with every stage of life requiring a focus on their diet. Women, in their round-the-clock routine, balancing the dual responsibility of a career and family, often forget to take care of themselves.

Here are some superfoods, that are packed with extra nutrients, which can ensure that a woman gets that extra boost of energy and nutrition that is essential for her well-being.

#1 Quinoa
Anciently believed to be ‘the mother of all grains’, this superfood has risen to global fame in the last few years. It is gluten-free and a complete protein. Quinoa contains twice as much fiber as other grains (almost 17 to 27g per 100g), and helps cut down the risk of hypertension, heart disease, and diabetes. It is rich in copper, iron, magnesium, and phosphorus and is a good source of manganese, an antioxidant, which helps manage PMS. Quinoa is an excellent source of lysine that helps restore tissue damage. It primarily contains two flavonoids, quercetin and kaempferol, which are known to have good anti-inflammatory, anti-cancerous, and anti-viral effects.

#2 Chia Seeds
Originally from Mexico, chia seeds have come to be highly regarded and valued for their nutritional and medicinal benefits. Chia seeds are an excellent source of fiber and omega-3s making them highly beneficial for the heart and the digestive system. They are rich in alpha lipoic acid or ALA, an omega-3 fatty acid, which is highly effective in preventing breast and cervical cancer. High in antioxidants, they are also good for the skin and prevent premature ageing. They are rich in calcium, magnesium, and potassium thereby helping build healthy muscles and strong bones. Regular consumption of chia seeds helps reverse oxidative stress by lowering blood pressure and cholesterol. These seeds have a wide spectrum of nutrients packed into them making them an ideal diet inclusion for expectant and lactating mothers.

#3 Amaranth
Also known as ramdana in hindi, ‘amaranthus’ in Greek means non-wilting. Amaranth’s gluten-free status has earned it the reputation of being a life and health enhancer. It is rich in calcium, iron, and phosphorus and is remarkably high in protein offering roughly 28g per 100g. Packed with double the amount of calcium as compared to milk, this superfood helps prevent osteoporosis. Amaranth is a complete protein. It also contains lysine, which helps strengthen hair follicles, and prevents premature graying and hair loss. It is also a good source of heart-friendly unsaturated fatty acids (upto 77%). High in dietary fiber, amaranth helps ease constipation, cramping of stomach muscles, gastric and peptic ulcers, and aids smooth digestion. It is also a good source of vitamin C and has a functional role in the production of collagen, which keeps skin healthy and young.

#4 Buckwheat
A seed that is both high in protein and fiber, buckwheat is also called groats. It is power-packed with many nutrients and antioxidants including tannins, rutin, and catechins. What makes buckwheat unique is its amino acid composition that helps in lowering cholesterol and blood pressure and assists in digestion. Buckwheat also has a good amount of heart-healthy fats. Buckwheat is composed of complex carbohydrates that have a low glycemic index, and aids in balancing blood sugar levels. It is also a good source of B-vitamins, zinc and folate, all of which are essential for a healthy circulatory system. Besides, these minerals also help fight depression, headache and anxiety.

#5 Black rice
Also known as ‘forbidden rice’, it was consumed thousands of years ago by Chinese royalty. Black rice may not be as well known as brown, red, or wild rice, but it has a rich profile of nutrients. It is the best form of rice when it comes to protein, antioxidants, fiber, and phytonutrients. Black rice also contains high amount of iron and copper and is one of the best-known sources of anthocyanin, which is a powerful antioxidant that helps fight free radical damage and inflammation. Although black rice contains high levels of arsenic, employing proper cooking methods can bring down arsenic levels to safe limits. Apart from this, black rice also helps in keeping the heart healthy and aids in maintenance of cholesterol levels. It brings down oxidative stress and helps detoxify the body.

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6 tips to beat stress with food

Stress is quite commonplace these days, and it can have a number of adverse effects on your body.  But if you understand, the way your body works and deals with stress, it can help manage stress more efficiently.  A metabolic balance coach and nutritionist, talks about dealing with stress to healthy eating. Here are her suggestions on eating right to stay stress-free.

How stress affects your body
After a stressful period, the human body goes into recovery mode. Marked by increased hunger and food cravings, there is a marked drop in your metabolic rate to conserve energy. So, if you regulate this process by eating right, it can help your body recover from a stressful event rapidly and with minimal ill effects, especially weight gain. 

Eat well throughout the day
Make sure you eat at least three portions of fruit and vegetables every day, especially foods that have Vitamins B, C and magnesium.

Vitamin B: Helps you feel less stressed and more energetic. Green leafy vegetables, nuts, seeds and also meat, fish and dairy products contain essential B vitamins. 
   
Vitamin C: Your adrenal glands store vitamin C in large quantities (adrenal glands it plays an important role in the production of stress hormones) and vitamin C works as antioxidant which reducing the damage due to stress. Therefore, eating citrus fruit such as oranges, tomatoes, peppers, kiwi fruit, leafy green vegetables, broccoli and other foods rich in Vitamin C can help combat stress.

Magnesium: Can help relax muscles and reduce anxiety. Increasing the amount of magnesium-rich foods you eat like nuts — hazelnuts and peanuts — help beat that deficit caused due to stress. Green leafy vegetables, whole grains (especially oats), brown rice and beans are also good sources of magnesium too.

Include complex carbs into your diet
Eating carbs stimulates your brain to make more serotonin. For a steady supply of this feel-good chemical, it’s best to eat complex carbs, which take longer to digest. Good choices include whole-grain bread, barley, whole grain pasta and breakfast cereals, including oatmeal. Complex carbs can also help stabilise your blood sugar levels.

Load up on Omega- 3
Omega-3 fatty acids, found in fish, can prevent surges in stress hormones and protect you from suffering from heart disease and depression. For a steady supply of feel-good omega-3, include fatty fish, flax seeds and oils (flaxseed, canola, mustard or soybean) in your diet.

Gorge on nuts
Nuts and seeds are good sources of healthy fats. Eating a handful of pistachios, walnuts or almonds regularly helps lower your cholesterol levels, control inflammation in your arteries, beat diabetes and protects you against the ill effects of stress. But don’t overdo it as nuts are rich in calories as well. Another nut that is perfect to beat the effects of stress is almonds as it is full of vitamin E, which helps boost your immune system and helps cope with bouts of stress.

Stay hydrated
Stress can lead to dehydration, and dehydration can cause stress — it’s a vicious cycle. You can break it by consuming more water. Staying hydrated helps keep your cortisol (a stress hormone) levels low. Here’s why drinking water is essential for your health. 

Exercise regularly
Besides altering your diet, one of the best stress-busting strategies is to start exercising. Exercise boosts oxygen circulation and spurs your body to make feel-good chemicals called endorphins. 

But apart from eating healthy, there are a few things you should avoid.
Caffeine
Caffeine is a common substance found in coffee, tea, some soft drinks and chocolates. Caffeine tends to push your body into overdrive and can also keep you awake at night. Not only does it dehydrate you, but it also interferes with your sleep cycles that in turn can increase your stress levels. Therefore, it is a good idea to ditch caffeinated drinks like tea and coffee and opt for healthier options like green tea.

Alcohol, sugar, salt and nicotine
It’s best to reduce your intake of alcohol, sugar, salt and nicotine. Consumption of these substances decreases essential nutrients in your body and reverses the benefits of a healthy diet. Here are the 25 things that happen in your body when you smoke. 

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5 Reasons Why You Need To Include Beetroots In Your Diet

Thought of as one of the most healthy and nutritional vegetable, the beetroot is the taproot portion of the beet plant. Its deep red colour has made it a popular ingredient in foods all over the world. Apart from being used in all sorts of different food for flavour and colour, though, beetroot has also been used for its medicinal properties for centuries.

Beets are not only full of essential nutrients like vitamins B and C, iron, manganese, copper, magnesium, fiber and potassium, but they are also abundant in health-boosting nutrients that one may not get from anywhere else. Here are some great things that happen to your body when you eat beets.

1. Your haemoglobin levels get a boost
A low haemoglobin level can cause anemia. For your body to function properly, it is necessary that your haemoglobin level stays at its optimum level. Beetroot, as a result of being a good source of folate, also known as folic acid or vitamin B9, and a good source of iron, helps boost the production of haemoglobin. Patients with anemia are often asked to include beetroot in their diet.

2. You'll see a reduction in pigmentation and blemishes
The abundance of Vitamin C in beetroot makes it a very effective agent in reducing pigmentation and blemishes. Beetroot juice is a great for those with any kind of skin discolouration and pigmentation. Have a glass daily to see best and sustained results.

3. It can improve your heart and liver health
Beets are rich in a plant alkaloid called betaine. According to a research, dietary betaine improves liver function and leads to better diabetes control. It also stimulates the regeneration of liver cells and can help reduce the accumulation of fat in the liver. The research also showed "that a combination of betaine and guanidinoacetate (glycocyamine) improves the symptoms of subjects with chronic illness, including heart disease, without toxicity."

4. It helps rid your body of toxins
Because beets play an important role in improved liver health, they automatically act as a great tool for detoxification of your body. When your liver is able to detoxify chemicals and toxins more effectively, your body is better able to balance hormones, cholesterol and energy levels. Beetroot juice contains betalains, a group of phytonutrients, that help your body throw out the toxins more effectively.

5. You will see a reduction in any inflammation
Beets contain a high proportion of phytonutrients that act as anti-inflammatory agents. This can prevent many diseases and help your body stay on track.
Compounds with the strongest anti-inflammatory potential include betanin, isobetanin, and vulgaxanthin. These are all betalains - red and yellow pigments that give beets their distinct color. Betaine, which beets are also rich in, play an important role in regulating inflammation.
Beets and beetroot juice can not only reduce inflammation but may also protect against cancer and heart disease, thanks to all the nutrients present in them plus betalains. Yes, betalains, remember them!

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