5 Healthy Reasons to Eat More Coconut

It's no secret that coconut has been incredibly popular for the last several years, and for good reason. This versatile ingredient has endless functionality—you can use coconut oil for everything from cooking and cleaning to taming frizz, taking off makeup, and curtailing chronic inflammation. Coconut water is packed with health benefits, thanks to electrolytes, antioxidants, and vitamin C. But the fruit of a coconut is something extra special: It serves as a so-creamy vegan swap for plant-based desserts and dairy products like ice cream and yogurt, adds crunch to granola, and shines in simmer sauces (if you haven't tried coconut curry shrimp, you're seriously missing out). Wellness-wise, we're just getting started. Here are the top five healthy reasons you should start eating coconut today, according to nutrition experts Susan Hewlings, PhD, RD, and Kelly Springer, MS, RD, CDN.

Coconut can fight inflammation.

“As a part of a healthy diet, coconut shows antioxidant activity due to its polyphenol content,” explains Hewlings. “Virgin Coconut Oil (VCO) is a rich source of phenolic compounds, such as caffeic acid, ferulic acid, and more. Because these polyphenols have antioxidant properties, they can help offset oxidative free radicals which can lead to inflammation.” Hewlings recommends looking for fresh, unprocessed raw coconut and/or coconut oil to reap the most antioxidant,anti-inflammatory benefits.

It’s great for gut health.

According to Springer, eating coconut is great for gut health because it contains a substantial amount of fiber, which helps your microbiome thrive by providing sustenance for your good gut bacteria. “Coconut is also relatively high in fat, which helps your body absorb the fat soluble vitamins D, E, A, and K,” she explains. “This is important because vitamins D and K may be associated with a more diverse, and therefore more resilient, gut microbiome.” A stronger gut microbiome means better digestion, immunity, and overall health. Try adding a few spoonfuls of shredded coconut to your oatmeal or yogurt in the morning to reap these benefits.

Coconut is a superfood for glowing skin.

“Coconut can be very beneficial for the skin, especially in the form of coconut oil. I love using original virgin coconut oil on my skin to help calm inflammation and redness, replenish moisture levels, and even promote faster wound healing,” says Springer. Since coconut oil has a significant amount of fat, Springer adds that it will also help your body to absorb vitamins E and A, which are both antioxidants known to protect and restore the skin. (Note that coconut oil is comedogenic, which means it can clog pores, so you should avoid using it on acne-prone areas.)

It may improve cognitive function.

“One of the primary features of Alzheimer’s disease is a decreased ability for the brain to use glucose as a fuel, which can begin about 10-15 years before the diagnosis,” explains Hewlings. “When the brain can’t use glucose (its primary fuel source), it can use ketone bodies as an alternative fuel source. Coconut oil is rich in precursors for ketone bodies. Therefore, coconut oil as part of an overall healthy diet is thought to benefit cognitive health by providing an alternative energy source to the brain.”

Coconut is a more favorable source of fat in the diet compared to butter and/or beef fat.

It’s important to note that coconut does contain saturated fat, but recent research has shown that coconut contains primarily medium-chain fatty acids. Hewlings explains that these are absorbed differently and have a more favorite lipid profile compared to longer chain fatty acids, such as those found in animal fats like meat and butter. “Oils contain more than just the fatty acids that comprise them, including other nutrients and vitamins, which may also have an impact on cardiovascular risk,” she says. “Additionally, dietary fats provide energy, are key to the absorption of fat soluble vitamins, provide cell structure, are the base for many hormones, serve as carriers throughout the body, provide ‘padding’ and protection for organs, and so much more. Coconuts contain essential nutrients found in these dietary fats and provide a healthful source of saturated fats while also providing antioxidants.”

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

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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.     

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https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
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Health Benefits of Avocados

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






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They Contain Loads of Goodness Avocados are extremely nutritious and contain abundant levels of a whole range of nutrients, including over 20 vitamins and minerals. A single, 100 gram (3.5 oz) serving of avocado will provide you with:   26% of your recommended daily levels of Vitamin K, which is important for strong bones and heart health. 20% of your recommended daily levels of folate, which is important for the formation of blood cells in your bone marrow. 17% of your recommended daily levels of Vitamin C, which is important for supporting the immune system, heart, eyes and skin. 14% of your recommended daily levels of Vitamin B5, which is important for allergy avoidance amongst other benefits. 13% of your recommended daily levels of Vitamin B6, which helps various systems in the body, including the circulatory, digestive, immune, nervous and muscular systems. 10% of your recommended daily levels of Vitamin E, which encourages healthy skin and eyes. In addition to these, it also contains smaller amounts of a Magnesium, Manganese, Iron, Zinc, Vitamin A and Phosphorous. Avocados really are a hotbed of essential nutrients!

They Provide Friendly Fats Avocados are one of the fattiest plants on the planet, but while the word 'fat' has negative connotations, not all fat is bad for you. In fact, the body needs a certain amount of 'friendly' fat to function properly. Avocados are high in polyunsaturated fats, which have been shown to reduce blood cholesterol levels and lower the risk of heart disease. Avocados are also rich in Oleic Acid, a fatty acid that is credited with providing many of the health benefits of olive oil.

They Help Maintain Your Vision Avocados are high in anti-oxidants including two nutrients called Lutein and Zeaxanthin, which are essential for good eye health. Studies have shown that these ingredients significantly reduce the risk of cataracts. They have also been shown to help protect you from macular degeneration, the most common cause of vision reduction or loss among people over the age of 65.

They Can Reduce the Risk of Heart Problems Heart disease is the most common cause of death in the western world, and there are a number of triggers that can cause it to develop. Increased levels of cholesterol and triglycerides are high on the list of common causes, and the consumption of avocados has been shown to help control levels of both. One study tested two groups of people, one group that had been instructed to eat avocados, and one group that were not. Results showed that those who ate avocados reduced blood triglycerides by up to 20% and lowered harmful cholesterol by as much as 22%.

They Are Great Anti-Inflammatories The Omega-9 fatty acids found in avocados are anti-inflammatory, which can help balance out the negative, inflammatory effects of the unsaturated fats found in various processed foods and dairy products. They also contain high levels of nutrients called phytosterols, which also have powerful anti-inflammatory properties, and are highly recommended for people who suffer from arthritis and osteoporosis. If that wasn't enough, the phytosterols combine with oleic acid to provide proven protection against UV damage and inflammation of the skin cells. Avocados can therefore be considered something of an anti-inflammatory super-food!

They Can Help Digestion Another nutrient avocados contain in abundance is fiber, which is associated with weight loss, blood sugar regulation and better digestion. Avocados contain an unusually high amount of fiber, with each 100 gram (3.5 oz) serving containing around 7 grams of fiber, which is 27% of the recommended daily amount.  A high fiber diet can helps food pass through the digestive system more easily, maintaining the health of your colon, while reducing feelings of bloatedness.

They Are A Great Source of Potassium Potassium takes an essential role in the generation of the electrical pulses that keep your heart beating, and also helps keep your muscles moving and your nerves working. Studies have shown that potasssium deficiences can be linked to heart problems, kidney disease and increase the risk of a stroke. Bananas are often held up as one of the best sources of potassium but guess what? Avocados contain more potassium per 100 gram (3.5 oz) - providing 14% of your recommended daily amount, compared to the 10% offered by bananas.

They Help You Absorb Nutrients from other Foods When you eat healthy foods, it is important to ensure that your body absorbs as much of the goodness as possible, and this absorption process sometimes needs some help. Many key nutrients actually need to combine with fat to be utilized successfully, including vitamins A, D, E and K, and the hugely beneficial antioxidant Carotenoid. Carotenoids are found in leafy greens, carrots and sweet potatoes, all vegetables which contain very little fat. Studies have shown that if you add an avocado when you eat these foods, carotenoid uptake can increase up to 15 times over.

They May Help Prevent Cancer Although research is in its infancy, there is some evidence that avocado consumption can be beneficial in preventing certain types of cancer. A 2007 study published in the journal Seminars in Cancer Biology found that phytochemicals contained with avocados could encourage cancer cells to stop growing. Other research has suggested a link between avocados and reduced risk of mouth, skin and prostate cancer. The potentially powerful benefits of avocados in this regard are linked to their unique mix of antioxidant and ant-inflammatory properties.

They Can Help Regulate Blood Sugar Levels Because they are low in carbohydrates and sugars when compared to other fruits, avocados can help maintain blood sugar levels. Their high fiber content is also important in this regard. A large portion of any fiber-rich food eaten will pass through the the digestive system in tact, and this means they are less likely to cause a spike in blood sugar levels. People who have type 2 diabetes are often told to include plenty of fiber in the diet, and avocados are a great, source.