Health Benefits Of Blueberries

Blueberries are packed with antioxidants and phytonutrients which have powerful health benefits. These include the ability to reduce DNA damage, prevent aging, control cholesterol levels, and may prevent cancer. They also help strengthen bones, reduce acne, lower blood pressure, control diabetes and improve heart  health. Considered a super-food, they can also help improve brain health, promote weight loss, and soothe inflammation.

Blueberries are nutrient-dense, low in calories, and high in fiber, vitamins B6, C and K, potassium, copper , folate and manganese. They are low in carbohydrates and sodium and are high in water content. 

They are also abundant in antioxidants, especially anthocyanin, which is responsible for their deep blue color and powerful health benefits. Blueberries have the highest amount of antioxidants in them compared to all the foods!

Health Benefits

Strengthen Bones

Blueberries are rich in calcium, iron, magnesium, phosphorous, manganese, zinc, and vitamin K, which help improve bone health. They also increase bone density and elasticity and contribute to maintaining the bone structure.

Skin Care

Anthocyanin in blueberries is responsible for preventing oxidative DNA damage, while the abundance of vitamin C is a big factor in building collagen. This is why they prevent wrinkles, age spots, and acne. Additionally, they also prevent skin damage caused by dust, pollution, smoke, and UV rays.

Lower Bad Cholesterol

Research suggests that the high fiber content and abundant antioxidants in blueberries help dissolve the LDL (bad) cholesterol. This makes them an ideal dietary supplement to cure many heart diseases, while also strengthening the cardiac muscles. They also contain potassium, calcium, and magnesium, which help in reducing blood pressure.

A study  shows that daily consumption of blueberries helps improve blood pressure and arterial stiffness in postmenopausal women.

Treat Diabetes

Blueberry juice and extract improve insulin sensitivity. Blueberry is a high fiber food that is an essential part of the diabetic  diet and helps lower the blood sugar levels. A research proves that consumption of berries is associated with lower risk of type 2 diabetes.

Protect Heart Health

Blueberries help in preventing atherosclerosis, heart attacks, and strokes. This is due to the presence of fiber, anthocyanin, potassium, folate, vitamin B6, and vitamin C in them. Fiber and anthocyanin reduce cholesterol, improve blood fat, and prevent clogging of arteries. Vitamin B6 and folate prevent blood vessel damage by inhibiting homocysteine build up and potassium regulates the working of heart muscles.

Prevent Cancer

According to a report, blueberries have anti-cancer properties. The results of their studies suggest that the oral intake of blueberries could be a key component of long-term cancer prevention strategies. A team of researchers published a report stating that it contains certain compounds like pterostilbene (an excellent remedy for colon and liver cancer) and ellagic acid. These two in harmony with anthocyanin and other antioxidants like vitamin C and copper have the potential to prevent cancer.

Improve Brain Function

The vitamins, minerals and phytonutrients in blueberries help heal nervous disorders amongst children in the age group of 7-10 years by preventing the degeneration and death of neurons, suggests a study. These essential nutrients also protect brain cells and help restore the health of the central nervous system. The berries can lower your risk of suffering from disorders like Alzheimer’s disease to a great extent, according to a study. They can even heal damaged brain cells and neuron tissues to keep your memory sharp.

Weight Loss

The high fiber content present in them promotes digestion and weight loss. They also promote satiety, help you feel full, and reduce belly fat. One cup of blueberries contains only 15 g of carbohydrates and 84 calories. Thus, frozen or dried blueberries are great low-calorie snacks.

Rich in Antioxidants

The antioxidants along with other phytonutrients and flavonoids present in blueberries are responsible for the free radical scavenging activity in the body. The group of flavonoids, in particular, anthocyanin, prevents the body from all types of damage due to free radicals.

A number of studies establish that high amounts of antioxidants are beneficial to the body in a number of ways. This includes cellular structure damage, DNA damage, and early aging.

Soothe Inflammation

The antioxidants in blueberries have  anti-inflammatory properties. They reduce the activity of markers of inflammation. These antioxidants may help in preventing chronic inflammatory diseases.

Other Benefits

Other benefits of blackberries include:

Antidepressant
Flavonoid-rich wild blueberries help enhance mood and act as an effective antidepressant.

Promote Digestion
The roughage (fiber) present in blueberries prevent constipation. Also, the vitamins, sodium, copper, fructose, and acids improve digestion by stimulating secretion of correct gastric and digestive juices. This helps the food move smoothly through the gastrointestinal system.

Treat Urinary Tract Infection
Blueberries can kill bacterial colonies like E. coli which are responsible for the urinary tract infection. They have a compound formed of large, polymer-like molecules, which inhibit the growth of such bacteria. They also have certain antibiotic properties which add to this effect. So far, this compound has only been found in cranberries and blueberries.

Eye Care
Blueberries can prevent or delay all age-related ocular problems due to their antioxidant properties. These include macular degeneration, cataracts, myopia and hypermetropia, dryness, as well as infections pertaining the retina. They contain special antioxidants called carotenoids (lutein, zeaxanthin etc.), flavonoids (like rutin, resveratrol, quercetin etc.), and other antioxidant compounds, which are all very beneficial for ocular health.

Boost Immunity
Antioxidants in blueberries can boost your immune system and prevent infections. Once your immune system is strong, you won’t catch colds, fever, pox, and countless other communicable diseases spread by bacteria and viruses.

Reduce Muscle Damage
Blueberries help reduce the muscle soreness and fatigue that occurs after a strenuous exercise or activity. They also help in muscle regeneration. This is confirmed by a study published recently.

Hair Care
They help promote hair growth. Mix blueberries and olive oil, apply the blend to hair and roots and rinse with warm water to enhance hair growth.

Alleviate IBS
Blueberry husks consumed along with probiotics show potent anti-inflammatory properties which can treat inflammatory bowel syndrome (IBS)and  Crohn’s disease. They can alleviate symptoms such as bleeding and pain caused by ulcerative colitis.

Promote Detoxification
Anthocyanin in blueberries helps detoxify heavy metals from the body including lead, mercury, cadmium, and arsenic.

Increase Lifespan
Polyphenols and resveratrol found in blueberries help increase longevity and decrease the adverse effects linked with aging. They also activate the genes involved in anti-aging and decreasing brain function decline.

Side effects

A few side effects include: 

Blood-thinning: People taking blood-thinning medication (warfarin) or suffering from blood disorders (hemophilia) should avoid blueberries. The vitamin K content may interfere with the blood thinning and result in blood-clot. 

Allergy: They may cause food allergy like itching, swelling or difficulty in breathing. 

Blood sugar control: They may lower blood glucose levels, especially for diabetics.

Caution-  Avoid use before or after surgery as blueberries can interfere with blood sugar control.

A final interesting thing to know about them is that the darker the color of the blueberries, the richer they are in antioxidants and other medicinal nutrients. In other words, eat them until your tongue turns blue in order to live a long and healthy life.

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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Health Benefits Of Prunes

Prunes, also known as dried plums.Commonly known for their constipation relieving properties, these are highly nutritious fruits with a sweet taste and chewy texture.

Benefits of prunes -

1. Improves Vision
Prunes are a great source of vitamin A, which is essential for healthy vision. One prune delivers 3 percent of the recommended daily intake of vitamin A. People who are deficient in vitamin A are prone to night blindness, dry eyes, macular degeneration and cataracts.

2. Powerhouse of Antioxidants

Blueberries may be high on the antioxidant scale, but surprisingly prunes are even higher. A study conducted by researchers from Tufts University in Boston ranked prunes, or dried plums, as #1 food in terms of antioxidant capacity. Prunes contain manganese, iron and plant phenolics that function as antioxidants and help protect the cell membranes from free radical damage.

3. Heart Healthy

“Prunes are high in potassium, an important mineral that ensures proper functioning of the heart and nerve response throughout the body”, says a Dr. Daily intake of potassium helps lower blood pressure and reduces the risk of problems such as dizziness, heart disease, heart attack and stroke. One should not overlook the health benefits of prunes.

 4. Relieves Constipation

Prunes have been sold as a popular digestive remedy for years together. And when it comes to laxatives, prunes are more effective than even psyllium, according to the April 2011 issue of Alimentary Pharmacology and Therapeutics. Prunes help the body in digesting food properly, to relieve constipation and have regular bowel movement. This is because prunes are high in fiber and sorbitol.

Did you know that just 1 prune provides 3% of the recommended daily intake of fiber? Sorbitol, the natural sugar present in prunes, functions as a laxative because it pulls moisture into the digestive tract and facilitates bowel movements. Note: Do not eat too many prunes, as it can cause gastrointestinal distress due to excessive sorbitol and fiber. 

5. Protection Against Osteoporosis

A single serving of prunes (100 grams) fulfills the daily requirement for boron, and the potassium present in prunes helps support bone health. According to experts, prunes may be able to reverse osteoporosis in postmenopausal women. For the study, postmenopausal women were asked to eat 100 grams of dried plums per day and as a result, they had improved bone formation markers after only three months, compared to a control group who were eating 75 grams of dried apples. Prunes also have anti-inflammatory properties and are highly recommended for people suffering from arthritis. 

6. Promotes Hair Health

Iron deficiency can lead to hair loss, dryness and discoloration of hair. And prunes are great sources of iron, contributing to the overall health of your hair and offering countless benefits to it. They are a source of vitamin B, vitamin C, which are great for your hair growth. These nutrients strengthen your hair from the roots and prevent breakage and damage.

7. Great for Skin

The vitamins and minerals present in prunes help in maintaining healthy skin. This humble fruit also helps slow down the aging process and delays development of wrinkles. The presence of many minerals make it quit a good snack, further giving you a glowing skin. 

Eating prunes has its benefits, but don’t overdo it. A nutritionist says, “Prunes are high in natural sugar, so too many may not be good for people watching their weight. After all, excess of anything is stored as fat in your body. Prunes have such high nutritional values ensuring that you can eat just one piece and still gain measurable nutrients. You can chop them into fine pieces and add them to hot or cold cereal, blend them in smoothies and shakes in the summer as a sugar substitute or throw them in your cookie batter. Since prunes are loaded with fiber and boost energy, they even work well as a pre-workout snack”. 

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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Nutritional Benefits of Sweet Potato

1. Prevent Vitamin A deficiency
Sweet potatoes are abundant in beta-carotene and Vitamin A, which is essential in helping the body fight-off infections and be resistant to infections.

2.Help manage diabetes !
Sweet potatoes are categorized as low on the glycemic index and many studies have revealed that it can minimise the occurence of insulin resistance and low blood sugar levels, as well as high blood sugar in people who are diabetics. The low GI means, it releases sugar into the bloodstream slowly unlike other starchy foods. This steady release helps in controlling blood sugar levels of diabetics.
Sweet potatoes contain essential fibres and magnesium that are critical in the prevention and management of diabetes. Both these help to control diabetes.

3. Manage stress levels.
It contains a significant amount of magnesium, which is an essential mineral for normal body functioning. One of the most important benefits of magnesium is that it helps reduce stress and anxiety. Low or deficiency of magnesium increases depression. Magnesium has been found to reduce insomnia in older adults. Insomnia is a trigger for stress, depression and anxiety.

4. It has anti-inflammatory properties
It has a good amount of anti-inflammatory properties, especially the purple variant of sweet potato. It also had good amount of choline, which reduces inflammatory responses in the body resulting in less inflammation.
Extract of purple sweet potato contains anthocyanins, which prevents inflammation in colon cancer cells as well as reduction of cell proliferation in specific cancer cells.

5. Protects, prevents and manages cancer
Purple sweet potato is more effective in fight against cancer.It has elements that are able to inhibit growth of specific cancers- breast, gastric, and colon cancers, by inducing the cell death of these cancer cells. Ths high anthocyanin is beleived to be behind anti-cancer activities when it comes to gastroc and breast cancer.
Other studies have shown that extracts of different parts of sweet potato can induce cell death in prostate cancer cells,making sure that cancer doesn't recur or spread. This is due to their high polyphenol content.
Carotenoids are also effective in reducing the risk of men becoming afflicted with prostate cancer. Beta-carotene has been found to be effective in preventing and reducing the risks of people developing colorectal cancer.

6. Guard against ulcers
  
An ulcer occurs when an inflamed tissue is shed from the mucous membrane or from the skin, and it can be quite painful. Studies on the extracts from sweet potatoes have shown that the vegetable has chemicals that can help heal wounds and ulcers in the stomach. Thus, dietary consumption of sweet potatoes can be an effective treatment plan against major types of ulcers including ethanol and aspirin-induced ulcers.

7. Minimizes the risk of cardiovascular diseases

Oxidation in the body results in complications such as atherosclerosis, which in turn can lead to the development of a number of cardiovascular diseases. Leaf extracts from sweet potatoes were tested and scientists found that the high levels of polyphenols in the leaf extracts were able to suppress oxidation in humans, decreasing the chances of development of cardiovascular disease.

Other scientific studies have shown that the high levels of anthocyanin in the purple-fleshed sweet potato contributed to the vegetable’s ability to reduce the chances of coronary disease .

In addition, sweet potatoes contain soluble dietary fibers, which have been strongly linked to reduced risk of cardiovascular diseases .

8. Contain antimicrobial properties
 
Sweet potatoes and their extracts possess antimicrobial activities, which can be used in the prevention and treatment of a variety of bacterial pathogens and infections.

9.  Sweet potato can help improve hair and skin

Sweet potatoes contain high levels of Vitamin A, C, and E, all of which are useful in the promotion of proper skin and hair health. These vitamins are useful in repairing skin that is damaged due to exposure to UV light. The vitamins also slow down the cell aging process in the skin helping you retain a youthful look for longer. In addition, vitamin E is especially useful in the prevention and treatment of alopecia, and maintaining good hair health.

10. Sweet potatoes are good for digestion

Sweet potatoes contain large amounts of fibers, which have long been known for improving the health of the gut as well as digestion. The high fiber content of the sweet potatoes can also aid in preventing constipation in both children and adults.

11. Help in regulating blood pressure

Sweet potatoes can help in controlling blood pressure because they are rich in both magnesium and potassium. Studies have shown that a higher intake of potassium results in a decrease in blood pressure , which then significantly reduces the chance of an individual developing a stroke or a coronary problem.

Magnesium is also considered an effective dietary component in the prevention of hypertension, as well as its reduction in both pregnant and non-pregnant patients. In addition, other studies have found that magnesium deficiency in the body increases the risk factors for the development of hypertension.

12. Help boost fertility

The high doses of Vitamin A in sweet potatoes makes the vegetable ideal for consumption by women of childbearing age to enhance their fertility. Studies on animal models have shown that Vitamin A plays an integral role in improving reproductive performance (45). Research has also shown that a deficiency in Vitamin A can lead to secondary infertility in women of childbearing age (46).

Sweet potatoes also contain a healthy dose of iron , which is a crucial mineral in promoting fertility in women of childbearing age. Reports indicate that anaemia, or iron deficiency, is a cause of infertility among women . These reports have shown that treating the iron deficiency by increasing dietary intake of iron usually results in women being able to conceive a few months to a year after the treatment. Other studies have found that an increase in dietary iron intake reduces the risk of ovulatory infertility.

13. They are important for good vision

Sweet potatoes contain a lot of vitamin A, and most of us know that vitamin A is good for our vision, but we may not know in exactly which way the vitamin improves our vision. Studies have shown that the vitamin is essential in the formation of the pigments responsible for light absorption. In addition, vitamin A is also essential in maintaining the proper structure of the retina. A deficiency of vitamin A can result in poor vision, and in some instances blindness. Deficiency in the vitamin can also lead to night blindness.

Furthermore, other eye diseases including the dryness of the cornea, the ulceration of the cornea, and conjunctiva, have also been linked to a deficiency in vitamin A.

Sweet potatoes are also a significant source of both Vitamin C and E. A study  showed that there was a significant relationship between Vitamin C deficiency and the development of cataracts . Other studies have found that both vitamin C and E could be effective in the fight against oxidative stress, which most often leads to eye cataracts .

14. Helps in weight management

Sweet potatoes contain soluble and fermentable fiber that increase satiety and offers the body a natural, self-sustaining mechanism for body weight regulation . Studies have shown that one of the major soluble dietary fibers in sweet potatoes, pectin, is effective at reducing food intake , reducing weight gain, and also increasing the activity of satiety hormones in the body.

Scientific studies have also shown that a higher intake of fibers is strongly correlated to reduced body weight. An increase in consumption of sweet potatoes will result in an increase in fiber intake, which will in turn, lead to a lower body weight.

15. Sweet potatoes are also memory-enhancing foods

Studies have shown that the anthocyanin contained in the purple sweet potato possess memory enhancing properties . The underlying belief here is that the antioxidant properties of the anthocyanins are what make sweet potatoes memory enhancing agents.



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

Avocados are packed with 25 essential nutrients including Vitamins A,B, C, E and k, iron , magnesium, copper, potassium and phosphorus, which literally makes them a nutritional powerhouse. They also contain fibre, protein and phytochemicals like beta-sitosterol, glutathione and lutein, known to protect the body against a number of diseases.

Avocados are rich in  Vitamin B8 and folic acid, known to regulate homocysteine levels, which if too high can lead to heart diseases. Vitamin E, glutathione and monounsaturated fat present in avocados make sure that your heart stays healthy.

Avocados contain a compound called beta-sitosterol, which can lower blood cholesterol levels,

The potassium present in avocados keeps blood pressure in check.

Protects your eyes,as avocados contain carotenoid lutein, known to fight against age-related macular degeneration and cataract.

Want to increase your weight? Avocados are high in healthy calories, making them an ideal weight-gain food.

As avocados contain high levels of folate, studies say they decrease the chances of stroke.

Battling dry skin? avocado juice is perfect for those who want to get rid of dull, dry skin. If you don't want to drink the juice, you could apply avocado oil on your skin, The oil is absorable, it can penetrate your skin, making it soft and well-nourished.

Face mask- make a thick mixture using avocado, honey and yoghurt. Make a thick mixture using these 3 ingredients, apply liberally on your face. This is known to remove the dead skin cells and give your skin a glow.

Avocados helps to bring the shine back in your hair. Peel a medium size avocado and mash it well till it becomes a smooth paste. Add the yolk of an egg and half a teaspoon of olive oil. Mix well till it reaches a fine consistency and apply it to your hair. Leave it for 30 minutes and wash it off.

While  cucumbers and tea bags are known to help treat puffy eyes, avocados can also work wonders. Place avocado slices under your eyes to remove under-eye bags.

Use the peel of an avocado as a moisturiser, rub it on your fave and let the oil remain for a few minutes before washing it off with luke warm water.

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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