Walnuts listed as superfoods for its health benefits

Walnuts come packed with a plethora of health benefits and also make it to the superfoods list.

Including them in your daily diet may help ward off cardiovascular diseases, cancer, diabetes and chronic inflammation. Moreover, research suggests, walnuts as part of a healthy diet may play a role in helping to maintain and improve physical and cognitive health as people age.
An initiative by California Walnuts, ‘Power of 3', urges people to include at least three handfuls of these nutty delights in their weekly diet. Here are the top three reasons to include walnuts in your diet:

Good fats

Walnuts are predominantly made up of good, unsaturated fats including the essential omega-3 alpha-linolenic acid. Of the 18g of total fat in 28g of walnuts, 13g are polyunsaturated and 2.5g are monounsaturated, making them an ideal choice for a good-fat-food. According to FSSAI's Eat Right Guidelines, one must replace saturated and trans fat with monounsaturated and polyunsaturated fats naturally found in nuts, fish, and vegetable oils.

Plant-powered protein

Consuming a variety of foods, including differently coloured seasonal vegetables and fruits, is essential to maintain a balanced diet. Protein can be found in plant foods such as nuts, seeds, legumes, pulses and soy-based foods. Plant proteins can be mixed and matched with other sources including seafood, lean meats and poultry, eggs, and dairy to help provide the balanced nutrition you need. One-fourth cup walnuts are equal to 4g of satisfying plant-based protein.

Nutrients
Walnuts offer a spectrum of beneficial nutrients that fit a variety of eating plans from Mediterranean and vegetarian to lower carbohydrate diets. Beyond good fats and plant protein, they are a natural source of antioxidants, gluten-free, and lower in carbohydrates (4g total per 28g, including 2g of fiber).

They can enhance almost any healthy eating plan to support an active lifestyle and provide the staying power you need to go the extra mile.

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

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement 

Drumstick / Moringa Trees Amazing Values For Chronic Diseases

If plants could be superheroes, the Moringa (Moringa oleifera) tree would be one of them.It is drought tolerant, grows rapidly, has leaves that can be used as a biofertiliser, and has seeds that can help purify water. Even more interesting about this tree, is that it's a  food, a vegetable, and a medicine. Every part of the tree can be consumed; leaves and young fruits (pods) as food; and the seeds, bark, flowers, and roots as medicine.
 

The leaves are highly nutritious. Once harvested and dried, they contain 30 percent protein, all essential amino acids, and have abundant levels of vitamins and minerals.

The trees have a natural defense mechanism against environmental stress and pests. These are unique chemical compounds, known as phytochemicals, which include antioxidants and defense compounds. When consumed these compounds they also protects people against various conditions and diseases.
A postdoctoral research working with botanicals to treat obesity and diabetes, they showed  a simple way to harness the potent anti-inflammatory compounds in moringa leaves.

Moringa’s safety and efficacy have been reviewed, and have  shown promise for the management of diabetes and risk of cardiovascular diseases.

How it Works

Many phytochemicals, especially plant defense compounds used to ward off insects, are stored as inactive compounds. When the leaves are crushed, or chewed by an insect, an enzymatic reaction occurs, releasing the activated compound. While these can act as a deterrent to bug,  tasting bitter or spicy, these compounds act as a potent anti-inflammatory agents in our body.

Moringa leaves and powder

The way it works is that when we’re sick, or have an underlying health condition like cancer, diabetes, or obesity, our bodies overreact and cause chronic inflammation. This constant inflammation throws the body off balance as it’s always in fight mode. While acute inflammation can help the body heal, like when you cut your finger, chronic inflammation can be detrimental to health because the immune system is over working. Inflammation can also cause improper processing of sugars and toxins that we are exposed to. The phytochemicals from moringa can help reduce this inflammation.

The bioactive compounds in moringa are called isothiocyanates (ITCs) and are similar to ones found in broccoli, cabbage and rocket – giving them a little peppery taste. The researchers were able to patent a simple process of crushing the leaves when fresh, to release the active ITCs, and then dry them to a powder containing some of the most beneficial plant compounds for human health.
The researchers showed their ability to reduce chronic inflammation, blood sugar levels, cholesterol, obesity and inflammatory bowel disorders in both cellular and animal models.

Increasing Awareness

Although moringa has been consumed in South East Asia for centuries, its introduction to the rest of the world has been slow. Scientific research on the plant’s benefits has also been limited, although an increase in academic publications has  grown significantly since 2000. With rising pressures of population growth and climate change causing increased food and nutritional security, particularly in Africa, moringa offers a tool to address these issues.

People’s awareness and concern for their health have allowed beneficial plants to gain more exposure. Over the past five years, awareness of moringa leaves as a healthy green vegetable has begun to emerge. Not just as packaged and jarred leaf powders in Nairobi supermarkets and farmers markets, but also in US and European “superfood markets.”

Moringa leaves

Fresh moringa leaves are tasty in salads, soups, on eggs, and anything savoury. But the fresh leaves are fairly perishable and are ideally consumed within a day of harvesting. The leaves can be added to cooked lentils and eaten with rice and roti. The immature pods can also be eaten like green beans, and are often found in soups. The dried leaf powder offers an alternative to those who can’t grow moringa in their backyard or have access to a farm. The dried powder can be added to porridge, smoothies, tea, soups, and as a herb to any meal after it has been cooked. For those who don’t like the spicy, “healthy” taste, moringa powder is also available in capsules and tea blends.

The leaves can be added to a mixture of rice and dal, which is soaked and ground to a paste with green chilies and salt. Then it is made like thick pancakes/ adai ! The leaves are good source of calcium and fibre.

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/   

FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                                                                    https:// kneereplacement-stickclub.blogspot.com/                              

FOR CROCHET DESIGNS                                                                                                                                                                                                                                 https://gscrochetdesigns.blogspot.com

These Foods Will Help You Get A Better Sleep

Sleep deprivation can cause a lot of health problems. Apart from making you feel grumpy and irritated, poor sleep may also put you at a high risk of Alzheimer's disease. In a recent study published in a journal , it was found that a sleep-deprived brain could produce more of Alzheimer's protein amyloid beta than it can dispose of.

According to the researchers, the increased levels of Alzheimer's protein amyloid beta can potentially end up with dementia. It is very important to get an adequate amount of sleep on an everyday basis as it helps the body in regaining a lot of energy.  There are certain foods that can help you in getting a good night's sleep.

Consuming a glass of warm milk before going to bed can result in a better sleep as it raises the body temperature and will end up making you feel naturally sleepy. Eating a banana before going to bed can also help you get a sound sleep as it loaded with a lot of essential vitamins, minerals and antioxidants.

Pair them with some pumpkin seeds as they contain Tryptophan, an amino acid that helps with sleep. Apart from this, walnuts are an excellent source of sleep-regulating hormone melatonin, which is claimed to improve sleep quality to a great extent.



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-                      

HTTP:GSEASYRECIPES.BLOGSPOT.COM/
FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                                       

HTTP://KNEE REPLACEMENT-STICK CLUB.BLOGSPOT.COM/
FOR CROCHET DESIGNS
HTTP://MY CROCHET CREATIONS.BLOGSPOT.COM

Boosting Your Brain Power Naturally

As you age, it's natural that things in the body start to go downhill. Your back aches, your knees creek a little more, and you’ll find there are days where you have to concentrate just a little bit more to get the job done. But when it comes to the brain, we have every reason to actively ensure it stays vital and functioning.

Scientists are continuously discovering new ways in which this amazingly complex organ works, and a lot of the factors that trigger age-associated cognitive decline can be thwarted with conscious lifestyle choices. Here are 8 behaviors that can help you naturally slow down degeneration and improve the overall health of your brain.

1. Exercising the body helps the brain

Exercise has been shown to reduce the risk of developing brain disorders. Exerting your body physically can change the way your brain protects your memory and thinking skills, and facilitates information processing. Aerobics, for example, boosts the hippocampus, the part of the brain responsible for encoding short-term memory, learning and verbal memory. When you exercise, your heart rate speeds up, leading to an increased blood flow and more oxygen being pumped into the brain, allowing your neural networks to connect faster. This also stimulates the release of hormones that promote the growth of new brain cells.

2. Sleep The brain is just as active when you’re sleeping as when you're awake. During rest, your brain resets itself and important processes relating to learning, decision making and memory retention occur. Sleep deprivation impairs alertness and injures neurons. It has also been shown to cause irreversible damage to the brain. A link has been found between sleeping less than 7 hours a night and cognitive decline, as well as memory loss. New research has found that power napsare extremely helpful in restoring brainpower and offsetting the negative effects of sleep deprivation. Another important function the brain performs while you sleep is clearing out toxins. Researchers found that amyloid plaque, a protein found in the brains of Alzheimer’s patients, is reduced during sleep.

3. Vitamin D This vital vitamin plays an important role in your brain’s health. It protects neurons, nursing damaged ones back to health and facilitating nerve growth. It is also involved in planning, processing information and memory retention. Studies have shown a strong link between vitamin D deficiency and a risk of dementia. Known as the sunshine vitamin, it can be produced by your body with daily exposure to the sun. During the winter months, or if you live in a cold climate, supplements can be taken.

4. Listen or play music  Music is relaxing and good for your brain, as it improves your memory focus and verbal fluency. Listening to music as we age is regarded as a mental exercise and helps to keep our mind mentally sharp. Playing an instrument or getting musical training have shown even better results for memory recall. A study at the University of South Florida, in Tampa, observed the effect of piano lessons on adults aged 60-85. After 6 months of lessons, there were vast improvements in memory, planning, speed of information processing, and other cognitive functions. Studies have looked into how listening to music strengthens your memory retention. Researchers found that listening to classical music with a 60-beats-per-minute pattern helped activate both sides of the brain, which caused it to process information more efficiently, and maximized both learning and retention. It seems that music is not only a mood booster, but good for the health of your brain as well.  5. Healthy gut flora Your brain works together with your gut. Millions of good bacteria live in the digestive system, and they help ensure your body functions properly. The gut also contains neurons that are responsible for producing serotonin, a feel-good hormone. If you consume too many refined carbohydrates, sugars, and processed food, your healthy bacteria get destroyed. This affects your brain’s mood and behavior, as well as its overall health. You can optimize your gut flora by taking probiotic supplements or switching to a diet heavy in fermentable fibers. Probiotics protect the body against pathogenic bacteria that would like to take up residence in your gut. You can also try eating more beans, blueberries, broccoli and other leafy greens, polenta or bananas. 6. Laugh Laughter certainly makes life more fun, but did you know it’s beneficial to brain function? Interacting with others and laughing activates a wide range of regions in the brain. Studies have shown that the memory of people with active social lives declines at a slower rate. This is because laughter activates areas of your brain that relate to learning, focus and creativity. It’s beneficial for your brain to be more outgoing. Be active, volunteer or join a club, and keep yourself surrounded by people who know how to laugh! 7. De-stress  When you are stressed, your body goes into survival mode and the brain produces more adrenaline and cortisol. The body usually resets itself when the stress is over but if you’re constantly under stress the adrenaline and cortisol will wreak havoc on your system. For the brain, these can block the formation of new neural connections. In effect, this shrinks your brain size and affects your memory. Stress also limits your mental flexibility, causes General Adaptation Syndrome (A.K.A. burnout) and causes your brain to forget how to fight stress. One way to help with stress is through relaxation - any activity that quiets your mind and makes you feel more at ease. This can be through meditation, Tai Chi, yoga, or a walk outdoors. Recent studies have found that being in nature helps improve cognitive function and reduces stress. 8. Brain-friendly food You can optimize your brain’s health simply by changing your diet. Nutritionists have even developed The Mind Diet, an eating plan which promotes brain health. Eating the right foods with strong doses of vitamins and minerals can actively help your brain function better. Fresh fruit, vegetables and green tea for antioxidants – These phytochemicals work to protect your brain cells from getting damaged by free radicals. Antioxidants also have an anti-aging effect on the skin. Regularly consuming antioxidants can even enhance your memory and focus. Blueberries, cranberries, and red grapes are particularly strong sources of antioxidants. Omega-3 fatty acids to slow degeneration – These fatty acids are known to help with memory and can help prevent the onset of Alzheimer’s. These good fats have also been shown to protect the brain against the damage caused by junk food, which typically prevents new brain nerve cells from being formed. Because your body isn’t able to produce these helpful acids on its own, you need to get them through your diet. They are found in abundance in fish like herring, salmon, and sardines. Vitamin B12 to counter brain shrinkage – This vitamin boosts nerve health. A deficiency in B12 has been linked to brain shrinkage. When you don’t have enough B12, you’ll experience mental fogginess and difficulties concentrating. To keep your mind sharp, consume plenty of fish, shellfish, liver, eggs and dairy products, which all offer healthy doses of B12. Coconut oil for brain energy – Your brain needs energy to function regularly and to avoid brain atrophy. Usually, glucose is one of the best sources of energy for the brain as it is easily converted. Ketone bodies can do the same job as glucose and help prevent brain tissue degeneration. Coconut oil is rich in ketone bodies and is a delicious addition to your diet. 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- HTTP:GSEASYRECIPES.BLOGSPOT.COM       FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG HTTP://KNEE REPLACEMENT-STICK CLUB.BLOGSPOT.COM/ FOR CROCHET DESIGNS- http://My Crochet Creations.blogspot.com/

Coffee to battle depression

The Finnish are among the biggest coffee consumers in the world - each of them sips, on average, 1,640 cups of coffee a year (that's more than 4 cups a day). When coffee first arrived in Finland in the 18th century, it was sold as anti-depression medicine.

 

Drinking 2 cups of coffee a day can reduce depressed moods by 34%, drinking 3 - by 42%.  According to the study, the combination of caffeine with the antioxidants found in coffee, energizes the brain and causes it to secrete anti-depression hormones such as serotonin and dopamine.

 

 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-
HTTP:GSEASYRECIPES.BLOGSPOT.COM      

FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-

HTTP://KNEE REPLACEMENT-STICK CLUB.BLOGSPOT.COM/

FOR CROCHET DESIGNS