5 Foods to Help You Sleep at Night

Lack of sleep can ruin a lot of things: our mood, our patience, our focus and our sense of enjoyment in life. We've all had those sleepless nights. But taking sleeping pills is usually a problematic strategy, because they don't give you the same natural sleep that revitalizes you, and they can become quite addictive too. Better to eat something that will help you fall into a relaxing, renewing, deep sleep.

Here are five recommended foods to put you to sleep:  

 

1. Frozen Bananas 

Frozen bananas can be turned into a thick and tasty ice-cream. All you need is the right technique of consistent mixing. The idea is to blend the bananas for several minutes until they turn into a creamy delight. Add a handful of chopped peanuts for an extra tryptophan boost (a chemical that is known to relieve tension and put you to sleep) and you have a great combination. 

 

 Not only will the potassium in the bananas help you fall asleep faster, it can also prevent you from waking up for no reason in the middle of the night.

 

 2. Halibut 

The halibut fish comes with two great sleeping aids: tryptophan and vitamin B6. It has a meaty, gentle texture and is recommended for sea food lovers. Other foods rich in tryptophan: chicken, beef, soy, yogurt, bananas, peanuts and eggs. 

 

3. Mango Shake 

Mangoes are packed with antioxidants, proteins, and vitamins. Being naturally sweet they can also help banish your sugar cravings. To make a mango shake cut up a fresh mango and put it in the blender. Add a scoop-full of ice, a small scoop of low-fat Greek yogurt and just a splash of milk or water. To make it a little sweeter, you can add a bit of honey. And if you don't like mangoes, the same can be done with strawberries and watermelons.

 

4. Dried Cherries

A handful of dried cherries won't just provide you with a dose of carbs and serotonin, it's also one of the better-known sources of melatonin - a sleep-inducing hormone (also essential in preventing jet-lag). If that's not enough for you, dried cherries are also packed with antioxidants. 

 

5. Low-Fat Popcorn 

The carbs in popcorn will help your body better utilize tryptophan. This happens because the tryptophan is converted into serotonin, which is responsible for putting you to sleep and waking you up every day. Since a heavy meal about 2 hours before sleep can actually keep you awake at times, a low-calorie popcorn bowl is a recommended treat for late night snacks. If you want to add some flavor, we suggest some curry powder or garlic, instead of butter.

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

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Biotin Rich Foods for Strengthening Hair and Nails

Our bodies need various nutrients, vitamins and minerals to function properly. Biotin, which is a B vitamin, plays a vital role in cellular respiration, and the body can actually suffer damage if it doesn't get enough of it. Biotin is essential for maintaining healthy hair and nails, and it's important that adults get their recommended daily intake of 30 mcg per day to keep them looking their best. The following foods are rich in biotin:

 

1. Almonds

A quarter-cup of almonds has 15 mcg of biotin, which is half the recommended daily amount, so adding them to your breakfast or eating them as an afternoon snack will mean that you're halfway there! 

2. Sweet potatoes

This wonderful vegetable can serve as a base for various soups and dishes. It's also increasingly being used as a low-fat replacement for traditional potato fries. In addition, one cup of sweet potato contains about 8 mcg of biotin, which is about one-third of the recommended daily intake of this vitamin. Sweet potatoes also contain significant amounts of vitamin C, copper and fiber, which enhance the strength of hair and nails.

3. Oats

Oatmeal can be consumed in a range of different ways, such soaked or cooked fresh in the morning, or preparing homemade energy bars. In addition to tasting wonderful, oatmeal also contains quite a bit of biotin. A quarter of an ounce contains some 8 grams of it - about 25% of the recommended daily intake. If you don't eat oatmeal regularly,  then you should definitely consider adding it to your diet. 

4. Eggs

Eggs are a favorite ingredient for breakfast and lunch around the world, and are an excellent source of biotin. Just ensure that you cook egg whites through properly, as this helps biotin absorption in the body.This One cooked egg will supply you with 25 mcg of biotin, which will definitely give you strong, long and healthy nails.

5. Onions

One cup of freshly-chopped onions contains 8 mcg of biotin, so you could easily contribute to your recommended daily biotin intake just by adding onions to your evening meal. 

6. Tomatoes

There is nothing like the taste of fresh tomatoes in a salad, or the aroma they add to sauces and a wide variety of different and loved dishes. In addition to their unique look and wonderful taste, tomatoes can provide you with a good amount of biotin, with one cup containing 24% of the recommended daily intake, regardless of whether you consume them raw or cooked. 

7. Peanuts

If you enjoy snacking on peanuts, you'll be pleased to know that a quarter-cup of them contains 6.4 mcg of biotin.
Peanuts can be added to a variety of foods from salads to desserts. It can also be spread on bread. Try using a natural peanut butter spread if you want to eat peanuts in this manner because it will be free from additives and sugar. It will also provide you with a more concentrated form of biotin.

8. Carrots

Carrots, beyond being healthy for our skin, also have an amazing effect on our hair and nails. The beta-carotene in the carrots is responsible for improving and restoring the skin and hair. One cup of the popular orange vegetable contains 6 mcg of biotin - some 20% of the recommended daily intake - so try and incorporate a few carrots into your diet where you can. 

9. Spinach

Spinach has become one of the most popular leafy vegetables in recent years, especially after people have discovered its many health benefits. One serving (about 30 grams) of frozen spinach leaves contains 7 mcg of biotin. Add spinach to your daily diet by making pies, salads and healthy shakes. Go on - your hair and nails will thank you. 

10. Halibut

White halibut, which can be purchased frozen or fresh, is one of the best sources of biotin, regardless of how you cook it. A serving of 30-50 grams of halibut (depending on the quality of the fish) contains an impressive 10.2 mcg of biotin, which means that a 100g serving of halibut will provide you with the recommended daily intake of biotin, as well as a hefty amount of Omega-3 fatty acids and magnesium. These ingredients further serve to strengthen your hair and nails, ensuring that they remain healthy regardless of your age.

11. Avocado

The avocado fruit, which many refer to as a vegetable, is often enjoyed in sandwiches and salads. In addition to tasting great, a medium-sized avocado contains up to 6 mcg of biotin. Thanks to the biotin content of avocado, you can strengthen your hair and nails naturally and enjoy a variety of health benefits, such as improved skin appearance and better digestion.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.   
 
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7 Foods That Lower Blood Sugar

lima beans

Also known as butter beans because of their creamy texture,

lima beans are high in soluble fiber. Soluble fiber slows 

digestion and prevents blood sugar from rising too quickly 

after you eat.

Never eat raw lima beans—they contain a cyanide-

like toxin that can make you sick.

Other beans with lots of soluble fiber: Kidney, navy, black, 

pinto

Try this: Choose fresh lima beans over frozen when you can.

Shell the beans, simmer them for about 25 minutes and drain.

 Then saute with chopped ham( Potato), diced red onion and 

a dash of red pepper or vinegar.

oatmeal

This chewy breakfast staple is another super source of 

soluble fiber, which keeps blood sugar on an even keel and 

may lower your risk of type 2 diabetes.

 Make your oatmeal the old-fashioned way, using 

rolled or steel-cut oats. Instant oatmeal tends to be lower in 

fiber and flavored versions are high in sugar.

Other sources of soluble fiber: Ground psyllium seeds, 

Brussels sprouts, pears, oranges, grapefruit

Try this: Add sauteed apples to your oatmeal,   Heat a little

 apple juice in a pan, add thinly sliced or diced peeled apples 

and cook on medium-high heat until soft.” Sprinkle with 

cinnamon and stir them into your oatmeal.

Peanuts and Peanut Butter

Whether you eat a handful of peanuts  the fat, fiber and 

protein in these nuts can stave off blood sugar spikes. And 

that’s not all—a study found that women who ate peanut 

butter (or an ounce of nuts) five or more times a week 

lowered their risk of type 2 diabetes by nearly 30 percent.

Although peanuts contain healthy fats, they’re also 

high in calories, so pay attention to portion size. An ounce of 

peanuts is roughly 40 nuts, or about a handful. 

Other healthy nuts: Almonds, walnuts, pecans

Try this: Liven up your salads by toasting peanuts on a

 cookie sheet in a 300-degree oven for 10 to 15 minutes,

shaking the pan every 3 or 4 minutes, and then sprinkling 

them over greens. Add chopped mango and toss with 

sesame dressing for a Thai-style salad.

Vinegar

As far back as Hippocrates, vinegar has been used to cure a

wide range of ailments. The acetic acid in vinegar—the 

help stabilize blood sugar levels after eating, even in people 

with type 2 diabetes.

Try this: Drizzle balsamic vinegar on fresh tomatoes or 

strawberries, or use as a dip for ripe pear slices.

Cinnamon

This tasty toast topper packs a powerful anti-inflammatory 

and antioxidant punch, and may help lower blood sugar levels

 and improve insulin’s ability to respond to glucose in the 

blood.

Keep cinnamon fresh by storing it in a glass jar in

 the fridge. 

other healthy spice: Cloves, which may also help lower

 your glucose levels.

Try this: Think Indian and make a garam masala—a dried-

spice blend that typically includes cinnamon, cardamom,

 cloves, coriander, black pepper, cumin and ginger. Use it to 

season savory dishes .

grapefruit

Not only do grapefruits have plenty of vitamin C, they also 

contain naringenin, an antioxidant that appears to cut the risk 

of developing insulin resistance. Researchers found that mice 

given naringenin supplements were able to control glucose 

levels in their blood no matter how much they ate, plus they 

had lower cholesterol than mice fed a similar diet but without 

naringenin. 

 Grapefruit interferes with the absorption of certain

 medications, causing higher than normal blood levels of the 

drug. If you take a medication for high cholesterol or blood 

pressure, or a neurological, psychiatric or 

immunosuppressive drug, check with your doctor before 

adding grapefruit or grapefruit juice to your diet. 

Other sources: Tomatoes (with their skins), Seville oranges, 

tangelos.

Spinach

This leafy green is a great source of magnesium, a mineral 

that helps regulate blood sugar and blood pressure. People 

with type 2 diabetes often have lower levels of magnesium in

 their blood. 

 Prewashed spinach can save time in the kitchen,

 but to make sure it’s bacteria free, buy bags as far from their

 use-by dates as possible and rinse before using. 

Other sources of magnesium: Halibut, almonds, cashews,

 soybeans 

Try this: For a change of pace, make a hot spinach salad. 

Saute mushrooms and garlic in a little olive oil, toss 

immediately with fresh spinach—the leaves will wilt somewhat

—and flavor with a little more oil and vinegar to taste.