Your gut bacteria can have an impact on your weight loss goals

In an ideal, utopian world, you should be able to gulp down everything you love to, without adding the calories that they come with. Well, if you think that this is too good to be true, you may be wrong. This wishful thinking probably comes true in some cases, courtesy, trillions of bacteria that live in your gut or digestive tract. Your body is the hub of countless bacteria and most of them have their homes in your intestine. While many of these gut bacteria can give you tough times, there are quite a few which play pivotal roles in helping you perform several physiological functions. For example, they are instrumental in making your metabolism more efficient, and producing certain chemicals and hormones that make you hungry or full. All these have an impact on your weight loss goals.
 
THE GUT-BACTERIA-WEIGHT LOSS CONNECET
There is a wide range of scientific studies that have found a direction link between your body weight and gut bacteria. Here, we share some of them with you.
 
Bacteria named Christensenellaceae
A study published in the journal Cell finds that this having lesser number of these gut bacteria is associated with being obese. The best thing is, most of us have them. However, the quantity is determined by our genes.

Diversity in the gut bacteria
The higher the diversity of your gut bacteria, the better are your chances of shedding those extra kilos, finds a growing body of research. This is because, a higher diversity in these microorganisms ensures faster metabolism, a pre-requisite for weight loss. Interestingly, some studies suggest that lean people harbour 70 per cent more bacteria in their gut. Therefore, their  gut bacteria diversity is higher than their overweight counterparts. There are other studies which have found that people with relatively less diverse gut bacteria are obese.
 
Gut bacteria and your appetite
Your body secretes hormones that control your hunger. They are known as leptin and ghrelin. Research reveals that your gut bacteria influence the amount of these chemicals and therefore, your appetite.

HOW TO HAVE A GAMUT OF HEALTHY BACTERIA
Include more fibre in your meals. They are known to nourish gut bacteria and enhance their diversity. Aim for 20-30 grams of fibre every day. Fruits, vegetables and whole grains are your best options. These foods, along with bananas and garlic offer ample amount of prebiotics in ample amounts. These are fibres that your gut bacteria feed on. Also, avoid processed foods.

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Health Benefits Of Grapefruit

Grapefruit can seem like an acquired taste. Their bulbous size; bitter pith (the white stuff that surrounds the fruit); and tart taste can be off-putting to those who are more accustomed to their sweeter citrus cousins, like the orange. But consider adding this super-food to your regular rotation of healthy foods. Considered to be one of the  best foods to have for breakfast, you don't actually have to limit your intake to the early morning hours. 

Grapefruit can inhibit an enzyme in the intestines called CYP3A4, (although some other fruits may do the same, grapefruit is the most documented) which plays a key role in breaking down certain medications in the body. The fruit, particularly the juice, has been shown to result in extra-high, even potentially dangerous levels of certain drugs in the body when consumed at the same time. 

Benefits of Grapefruit

Grapefruit is a tropical citrus fruit known for its sweet and somewhat sour taste.
It's rich in nutrients, antioxidants and fiber, making it one of the healthiest citrus fruits you can eat.
Research shows that it may have some powerful health benefits, including weight loss and a reduced risk of heart disease.

1. Low in calories , high in nutrients
Grapefruit is an incredibly healthy food to include in your diet. That's because it's high in nutrients, but low in calories. In fact, it's one of the lowest-calorie fruits.
It provides a decent amount of fiber, in addition to more than 15 beneficial vitamins and minerals. Grapefruit is low in calories and also provides a significant amount of fiber, vitamins, minerals and antioxidants.

2. Benefits Immune system

Eating grapefruit regularly may be beneficial for your immune system.
It's prized for its high content of vitamin C, which has antioxidant properties known to protect your cells from harmful bacteria and viruses .
Additionally, several studies have shown Vitamin C to be beneficial for helping people recover more quickly from the common cold .
Many other vitamins and minerals found in grapefruit are known to benefit immunity, including vitamin A, which has been shown to help protect against inflammation and several infectious diseases.
Grapefruit also provides small amounts of B vitamins, zinc, copper and iron, which all work together in the body to promote immune system function. They also help maintain the integrity of your skin, which acts as a protective barrier to infection.

3. Helps to control appetite
Grapefruit contains a decent amount of fibre — 2 grams in half of a medium-sized fruit .
Research shows that a diet high in fiber-rich fruits is beneficial for inducing feelings of fullness. This is because fiber slows the rate at which your stomach empties, increasing digestion time .
Thus, consuming adequate amounts of fiber may automatically help you eat fewer calories throughout the day by keeping your appetite at bay.

4. Aids weight loss

Grapefruit has several properties linked to weight loss, especially its fiber content, which helps promote fullness and reduce calorie intake .
Additionally, grapefruit contains few calories but lots of water, which is another characteristic known to help with weight loss.
One study in 91 obese subjects found that those who consumed half of a fresh grapefruit before meals lost significantly more weight than those who didn't .
In fact, those in the group that ate fresh grapefruit lost an average of 3.5 pounds (1.6 kg) over 12 weeks, while the participants in the group that didn't eat grapefruit lost less than 1 pound (0.3 kg), on average .
Other studies have found similar weight-reducing effects. For instance, one study found that participants experienced a reduced waist size when they consumed grapefruit daily with their meals .
This isn't to say that grapefruit will produce weight loss on its own, but adding it to an already healthy diet may prove to be beneficial.

5. May help prevent insulin resistance and diabetes

Eating grapefruit regularly may have the potential to prevent insulin resistance, which can lead to diabetes.
Insulin resistance occurs when your cells stop responding to insulin. Insulin is a hormone that regulates many processes in your body. For example, it's involved in many aspects of your metabolism, but it's most commonly known for its role in blood sugar control.
Insulin resistance ultimately leads to higher insulin and blood sugar levels, two primary risk factors for type 2 diabetes .
Eating grapefruit may help control insulin levels and thus have the ability to reduce your likelihood of becoming insulin resistant .
In one study, subjects who ate half of a fresh grapefruit before meals experienced a significant reduction in both insulin levels and insulin resistance, compared to the group that didn't eat grapefruit.
Furthermore, eating fruit as a whole is generally associated with better blood sugar control and a reduced risk of type 2 diabetes .

6. Improves heart health

Regularly consuming grapefruit is thought to improve heart health by reducing risk factors for heart disease, such as high blood pressure and cholesterol.
In one study, people who ate grapefruit three times daily for six weeks experienced significant reductions in blood pressure over the course of the study. They also showed improvements in total cholesterol and "bad" LDL cholesterol levels.
These effects are likely due to the important nutrients that grapefruit contains, which play a role in keeping your heart functioning properly.
First, grapefruit is fairly high in potassium, a mineral responsible for many aspects of heart health. Half a grapefruit provides about 5% of your daily potassium needs .
Adequate potassium intake is associated with a reduced risk of high blood pressure. Additionally, it has been shown to lower the risk of death from heart disease .
Second, the fiber in grapefruit may also boost heart health, given that a high fiber intake is associated with lower blood pressure and cholesterol levels .

7. High in antioxidants

Grapefruit contains a few different antioxidants that provide various health benefits, including a reduced risk of several diseases.
Antioxidants protect your cells from damage caused by free radicals, which are unstable molecules that may cause harmful reactions in your body .
Here's an overview of the most important antioxidants in grapefruit: 

Vitamin C: A powerful, water-soluble antioxidant that is present in high amounts in grapefruit. It may protect cells from damage that often leads to heart disease and cancer . 
Beta-carotene: It's converted into vitamin A in the body and thought to help reduce the risk of some chronic conditions, including heart disease, cancer and eye-related disorders like macular degeneration . 
Lycopene: Known for its potential ability to prevent the development of certain types of cancer, especially prostate cancer. May also help slow the growth of tumors and decrease the side effects of common cancer treatments . 
Flavanones: Their anti-inflammatory properties have been shown to reduce blood pressure and cholesterol levels, reducing the risk of heart disease .

8. May reduce the risk of Kidney stones

Consuming grapefruit may reduce your risk of developing kidney stones, which result from a buildup of waste materials in the kidneys.
These waste materials are products of metabolism that are normally filtered through the kidneys and removed from the body in urine.
However, when they crystallize in the kidneys, they become stones. Larger kidney stones may cause a blockage in the urinary system, which can be incredibly painful.
The most common type of kidney stones is calcium oxalate stones. Citric acid, an organic acid found in grapefruit, may be effective at preventing them by binding with calcium in the kidneys and flushing it out of the body .
Also, citric acid has the ability to increase the volume and pH of your urine, producing an environment that is less favorable to the formation of kidney stones .

9. Very hydrating

Grapefruit contains a lot of water and is, therefore, very hydrating. In fact, water makes up most of the fruit's weight.
There are almost 4 ounces (118 ml) of water in half of a medium grapefruit, which accounts for about 88% of its total weight .
While drinking lots of water is the best way to stay hydrated, eating water-rich foods can also help. 

10. May speed wound healing 

Vitamin C helps form healthy scar tissue and new blood vessels, both of which help return your body to a healthy state. A grapefruit contains about 72 mg of vitamin C, which is 120% of the daily value.
"Vitamin C speeds up wound healing post surgically," says a Dr. "I tell people to take 500 milligrams of vitamin C before they go into surgery."
Always ask your doctor before adding vitamins, minerals, or any herbal supplements to your daily regimen, especially if you're about to have surgery.  In this case, that goes for grapefruit too, given its ability to affect the metabolism of certain drugs.

11.May even help prevent cancer 

A large study conducted in Japan found that people who ate citrus (including grapefruit) throughout the week had a lower risk of developing cancer, especially prostate and pancreatic, compared with the total group of participants.

The effect was amplified among those who also drank a lot green tea.
The authors speculate that compounds in citrus fruits reduce inflammation and stop cancer cells from multiplying. They may also help repair damaged DNA, which contributes to the development of tumors.
The fiber in grapefruit may also help prevent colorectal cancer while fruits high in vitamin C and beta-carotene, which is in pink and red grapefruit, may lower the risk of esophageal cancer.

Caution- Grapefruit may not be for all

There are a few reasons why some people may need to avoid eating grapefruit.

Medication Interactions

For some people, consuming grapefruit and its juice may lead to medication interactions .
This is because it contains substances that inhibit cytochrome P450, an enzyme your body uses to metabolize certain medications.
If you eat grapefruit while taking these medications, your body may not be able to break them down, which could cause an overdose and other adverse effects .
The medications most likely to interact with grapefruit include :
Immunosuppressants                          Benzodiazepines  
Most calcium channel blockers         Indinavir                      Carbamazepine                                  Some statins

If you are taking any of these medications, talk with your doctor before adding grapefruit to your diet.

Tooth Enamel Erosion

In some instances, eating grapefruit may lead to tooth enamel erosion.
Citric acid, which is found in citrus fruits, is a common cause of enamel erosion, especially if you consume it in excess .
If you have particularly sensitive teeth, you may need to avoid acidic fruits. However, there are some things you can do to preserve your tooth enamel while still enjoying grapefruit:
Never suck on grapefruit or other acidic fruits and avoid putting them directly against your teeth.
Rinse your mouth with water after eating the fruit and wait 30 minutes to brush your teeth.
Eat cheese with the fruit. This helps neutralize the acidity in your mouth and increase saliva production.

SUM UP

Grapefruit is one of the healthiest fruits on the planet. It's rich in important vitamins, minerals and antioxidants.
On the whole, grapefruit is delicious and incredibly easy to add to your diet.

Color of the grapefruit matters

All the grapefruit colors are packed with goodness, vitamins, and nutrients but the red and pink ones come with a little extra.
"They have a higher antioxidant level, specifically beta carotene," says an expert. "They also have lycopene, another antioxidant."
Lycopene is one of a group of carotenoids or pigments that gives hued grapefruit (and other fruits and vegetables) their color. Eating diets rich in carotenoids may lower the risk of heart diseases and some cancers.

Antioxidants in general may play a key role in preventing cancer. 

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

Health Benefits Of Fox Nuts (Makhana)

Makhana, also well known as 'fox nut' or 'lotus seed', has proven to be a powerhouse of healthy nutrients like vitamins, minerals and fibers; they are loaded with medical properties, are absolutely healthy for diabetic patients and those who have a history of high blood pressure. 

Makhanas are the new popcorn! As they are crunchy, tasty, easy to prepare, economical and healthy.
When we think of a light evening snack, we often think of a packet of fried chips or Kurkure. However, it is high time that we think of something healthier, as we are already aware of the ill-effects of processed food all around us. So, ditch the unhealthy snack & the dangerous processed food and snack on makhanas as they are free of trans fat and are light on your tummy.

Below are 12 health benefits of makhana you should know:

1. They are low in calories, fat, and sodium. Therefore are the perfect in-between-meal snack. They also make you feel full, so further cravings for binge eating are reduced.
2. Their low sodium and high potassium and magnesium content make them very useful for people with high blood pressure.
3. The high calcium content is good for bone and teeth health.
4. Their sugar content is low, and so are highly useful for diabetics, who have the urge to eat at short intervals.
5. The fox nuts have astringent properties and are useful for kidney ailments.
6. People looking for weight loss should try makhana, as they are very low in calories but can fill the stomach. This helps control hunger pangs and intake of high-calorie foods.
7. It is rich in fiber and so can be used in weight loss as well as for digestion problems like constipation.
8. Fox nuts are rich in antioxidants and therefore useful in fighting ageing and chronic inflammation and antioxidants.
9. In both men and women, makhana is believed to improve fertility rates. The sperm quality and quantity is believed to improve when makhana is consumed.
10. Given its multiple benefits, especially calcium and iron, pregnant women are given makhana. It also helps prevent hypertension and diabetes in a pregnant woman.
11. Fox nuts are believed to help get rid of insomnia.
12. If addiction to coffee is your problem, try some fox nuts to get rid of the addiction.

Methods of use:

1. The seeds are actually tasteless and so whether it is salt or sweet, they take on the added taste.
2. Roast the seeds with a little ghee on a light flame. Sprinkle salt, and the yummy snack is good to go.
3. Other spices like cinnamon or oregano can be added to suit one’s taste.
4. They can also be used in sweet dishes like kheer and other desserts.

If you are looking for a super snack that is highly healthy, economical and has no hazards on your health, go ahead and grab a bowl of fox nuts!

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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Do Bananas Aid In Weight Loss?

Bananas as against the age old myth can really help in your weight loss process. A medium sized banana has a number of healthy nutrients that can help you in losing weight. A 100gm banana has about 90 calories, 3 gm of fiber and 23 gm of carbohydrates. It is a filling and satiating snack and can really give you a good dose of nutrients in minimum calories. Coming to the reasons that make this fruit an ideal weight loss food option, here are a few reasons:
1. Boosts your body's metabolic rate while controlling your appetite
Unripe bananas contain a form of starch known as resistant starch that slows down the digestion process. It works by feeding the healthy bacteria in your gut, causing oxidation of the fat tissues and suppression of your hunger pangs. According to findings published in a study, if you replace 5% of your carbohydrate requirement with a food rich in resistant starch, it can result in about 30% of fat burning post your meal.
2. Reduces bloating
Since this fruit contains a good amount of potassium, it can help in diminishing water retention, thereby reducing the instances of belly bloat.
3. Source of bulk fiber requirement 
Being a good source of fiber, having bananas every day can help in improving your digestion and subsequently aid in weight loss. Since fiber can't be digested by the body, it helps you to meet the bulk of your food requirements, which makes you fell fuller for a longer time and reduces your chances of overeating.
4. Is a fuel for your body
Bananas are considered to be the best source of energy before and after a workout. They provide your body with all the nutrients it requires. They are rich in easily digestible natural sugar that provides your body with optimal energy. They are also a rich source of potassium, making them perfect for warding off giddiness and muscle cramps that sometimes accompany a post-workout. Starting your day with a banana can reduce your sweet cravings in the later half of the day.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.   

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