Foods Which Are Beneficial Eating On Empty Stomach

In the last post, we just saw how some foods have adverse effect when we eat them on empty stomach.  Now here are a list of foods, that are best eaten on empty stomach, to get maximum health benefits.
1. Oatmeal- It creates a protective coating around the lining of the stomach, which prevents hydrochloric acid from causing damage to the stomach walls. Oatmeal also contains soluble fibre, which is beneficial in lowering cholesterol levels in your body.

2. Buckwheat- It gently stimulates the digestive system. It is also an excellent source of proteins, iron and  vitamins.

3. Cornmeal porridge- It helps to remove toxins and heavy metals from your system, normalizes intestinal microflora and gives you a feeling of satiety for a long time.

4. Wheatgerm- 2 tablespoons of wheatgerm provides you with 15% of the recommended daily value of Vitamin E and 10 % of the daily recommended value of folic acid. It also keeps your digestive system running smoothly.

5. Eggs- Researchers have found that eating eggs for breakfast  can cut your daily calorie intake significantly.

6.Watermelon- Eating watermelon on empty stomach provides you with good amount of fluid. Moreover, it is beneficial for your eyes, heart due to its high levels of lycopene. 

7. Blueberries- According to recent research, eating blue berries on regular basis improves your memory and regulates your blood pressure and metabolism, especially if you eat them for breakfast.

8.Whole grain bread with no yeast- Carbohydrates and other nutrients found in whole grains are necessary for your body. It is good to eat them early in the morning.

9.  Nuts- If nuts are eaten for breakfast, improves your digestive health and normalizes your pH in your stomach.

10. Honey- Honey helps to awaken your body in the morning and provides strength and energy to your system. This product also boosts your brain activity and increases the level of "feel-good hormone" , serotonin.

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     

Excellent Sources Of Omega 3 fatty acids

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

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 Walnuts: Omega-3s by the Handful

It's easy to add walnuts to a morning bowl of cereal or some snack-time trail mix. They are an excellent source of alpha-linolenic acid (ALA), one of the three omega-3 fatty acids and the one most commonly found in plants. Other nuts also have some ALA, although almonds don’t.

Enhanced Eggs

You can find omega-3-enhanced eggs in most stores and farmers markets. They tend to have darker yolks than regular eggs. The omega-3 fatty acid DHA is in yolks only; egg whites don’t have fatty acids. Enjoy these eggs for breakfast, and you'll start your day with the health benefits of omega-3s, including protecting your heart and possibly lowering the risk of memory loss.

Fish: An Excellent Source

Cold-water fish has the highest amount of DHA and EPA, the two fatty acids closely linked to heart health. The American Heart Association recommends at least two servings per week of salmon, tuna, herring, lake trout, sardines, or similar fatty fish. Why? Studies show that the omega-3s DHA and EPA lower triglycerides, fats in your blood that can lead to blocked arteries. And omega-3s can also help reduce the risk of irregular heartbeats.
A Bowl of Beans

Mix edamame (green soybeans), pinto, or kidney beans into soups, chili, and salads to boost your intake of the omega-3 fatty acid ALA. There’s more research to back the health benefits of fish-based omega-3s EPA and DHA, especially when it comes to heart health, but the body can change some plant-based ALA into EPA and DHA, too.

Fortified Milk and Dairy

Children also need omega-3 fatty acids, although there’s no guideline as to how much. It’s best to get them from foods, not supplements. For kids who don’t like fish, omega-3-fortified milk and yogurt are good choices. Many infant formulas now include the fatty acid DHA because research suggests it’s important for healthy brain growth.

A Splash of Healthy Oil

Choose oils that are high in omega-3s for sautéing, baking, and dressing salads. Canola, soybean, and walnut oils are all good choices. Just remember that while omega-3s are good fats, oils are still high in calories, so keep an eye on how much you use. And don't worry: High cooking heat won't destroy their benefits.

Spinach, Kale, and Leafy Greens

Another reason to eat leafy greens: They have the omega-3 fatty acid ALA. A spinach salad, a side of sautéed collard greens, and lettuce on a sandwich all boost your intake. That’s good because fatty acids don’t just promote heart health. Studies now suggest they may help other conditions, including cancer, inflammatory bowel disease, lupus, and rheumatoid arthritis.

Seaweed

The same omega-3 fatty acid that's in cold-water fish -- docosahexaenoic acid (DHA) -- is also in seaweed and algae. You can often find seaweed salad on the menu at sushi restaurants, but it might be in the refrigerated case in the grocery store, too. You're more likely to get the benefits of algae from a daily supplement. Both are good sources of omega-3s for vegetarians.

Flaxseeds, Flaxseed Oil, and Other Seeds

Flaxseeds have high amounts of ALA omega-3s. But you have to grind them right before you eat them to get the benefits. Some ground flaxseeds come in special packaging to preserve the fatty acids. Flaxseed oil is another good source of this omega-3. Poppy, pumpkin, and sesame seeds also have plant-based omega-3s, but in much smaller amounts. Try tossing them into oatmeal, breads, and salads.

Soy Foods: Tofu, Edamame, and More

Grocery shelves are full of foods made from soybeans: tofu, miso, tempeh, soy milk, and edamame. Soy products have many benefits, including the plant-based fatty acid ALA. Swap soy-based vegetable protein for ground meat in chili, add edamame to your casserole and stir fries, use soy milk in smoothies, and snack on roasted soybeans to boost omega-3s.

Bread, Cereal, and Other Grains

Pantry staples such as bread, cereal, and pasta are now available with added omega-3s, a way to let people eat fatty acids at every meal. It’s a good idea, though, to get at least some omega-3s in whole foods such as fish, flaxseed, soybeans, nuts, and greens.

Foods Rich In Omega-3 Fatty Acids

Walnuts: Omega-3s by the Handful

It's easy to add walnuts to a morning bowl of cereal or some snack-time trail mix. They are an excellent source of alpha-linolenic acid (ALA), one of the three omega-3 fatty acids and the one most commonly found in plants. Other nuts, including pecans and pistachios, also contain ALA, although almonds do not.
 

Enhanced Eggs

Omega-3-enhanced eggs are widely available in stores and farmers markets. They tend to have darker yolks than regular eggs. The omega-3 fatty acid DHA is found in yolks only; egg whites contain no fatty acids. If you eat a breakfast of omega-3-enhanced eggs, you'll start your day with the potential health benefits of omega-3s, including protecting the heart and possibly reducing risks of dementia.

Fish: An Excellent Source

Cold-water fish has the highest concentration of DHA and EPA, the two fatty acids closely linked to heart health. The American Heart Association recommends at least two servings per week of salmon, tuna, herring, lake trout, sardines, and similar fish. Why? Studies show that the omega-3s DHA and EPA reduce triglycerides, which can lead to blocked arteries. And omega-3s can also help decrease risk of irregular heartbeats.

A Bowl of Beans

Mix edamame (green soybeans), pinto, or kidney beans into soups, chili, and salads to boost your intake of the omega-3 fatty acid ALA. There is more evidence supporting the health benefits of fish-based omega-3s EPA and DHA, but the body can convert some plant-based ALA into EPA and DHA, too.

Fortified Milk and Dairy

Children should also get omega-3 fatty acids, although there's no guideline as to how much. Food sources are preferable to supplements. Omega-3-fortified milk and yogurt are dairy choices for children who don't like fish. Many infant formulas now include the omega-3 fatty acid DHA because some research suggests it aids in brain development.
 

A Splash of Healthy Oil

Choose oils that are high in omega-3 fatty acids for sautéing, baking, and dressing salads. Canola, soybean, and walnut oils are all good choices. Just remember that while omega-3s are good fats, oils are still high in calories, so use them sparingly. And don't worry: High cooking heat won't destroy their benefits.

Spinach, Kale, and Leafy Greens

Add the omega-3 fatty acid ALA to the nutritional benefits found in leafy greens. A spinach salad, a side of sautéed collard greens, and lettuce on a sandwich all boost ALA intake. That's good because fatty acids don't just promote heart health. Studies now suggest they may help other conditions, including cancer, inflammatory bowel disease, lupus, and rheumatoid arthritis.

 

Seaweed

The same omega-3 fatty acid that's found in cold-water fish -- docosahexaenoic acid (DHA) -- can be found in seaweed and algae. Although seaweed salad can often be found on the menu at sushi restaurants, you might find it in the refrigerated case in the grocery store, too. You're more likely to get the benefits of algae from a daily supplement. Both are good sources of omega-3s for vegetarians.

 Bread, Cereal, and Assorted Grains
Pantry staples such as bread, cereal, and pasta are now available with added omega-3s. These functional foods let people eat fatty acids at every meal. It's a good idea, though, to get most of your omega-3s in whole foods such as fish, flaxseed, soybeans, nuts, and greens.

Flaxseeds, Flaxseed Oil, and Other Seeds

Flaxseeds have high amounts of ALA omega-3s. But they must be ground shortly before eating to provide benefits. Some ground flaxseeds are sold in special packaging to preserve the fatty acids. Flaxseed oil is another good source of this omega-3. Poppy, pumpkin, and sesame seeds also provide plant-based omega-3s, but in much smaller quantities, and can be tossed into oatmeal, breads, and salads.

Soy Foods: Tofu, Edamame, and More

Grocery shelves are full of foods made from soybeans: tofu, miso, tempeh, soy milk, and edamame. Soy products have many benefits, including the plant-based fatty acid ALA. Substitute soy-based vegetable protein for ground meat in chili, add edamame to your casserole and stir fries, use soy milk in smoothies, and snack on roasted soybeans to increase omega-3s.
 

Omega-3 Supplements

Most Americans don't get enough omega-3s in their diets. It's best to get them from foods, but supplements may help fill in the gaps if needed. You can choose from fish oil capsules or vegetarian-friendly supplements made from algae. Recommended daily doses vary from 500 mg to 3 grams. Higher omega-3 intakes may increase the risk of bleeding or interact with certain medications, so consult your doctor before starting any supplements.

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








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