This happens to your body when you drink lemon water daily

Drinking lemon water in the morning has been linked to various health benefits. Lemons are packed with vitamins, minerals, phytonutrients and antioxidants.  They are especially good sources of vitamin C and folate. Also known as ascorbic acid, vitamin C is needed for the growth and repair of all body tissues. It also helps in the formation of collagen, absorption of iron, functioning of the immune system, wound healing, and the maintenance of cartilage, bones, and teeth. Folate or vitamin B-9 is involved in red blood cell formation and cell growth and function.

Thanks to all these nutrients, lemon possess immense strong antibacterial, antiviral, and immune-boosting powers. You can easily reap the benefits of lemon by squeezing half a lemon into a glass of lukewarm water and drinking it first thing in the morning on an empty stomach. Below are some reasons why you should drink lemon water daily

Drinking lemon water in the morning has been linked to various health benefits. Lemons are packed with vitamins, minerals, phytonutrients and antioxidants.  They are especially good sources of vitamin C and folate. Also known as ascorbic acid, vitamin C is needed for the growth and repair of all body tissues. It also helps in the formation of collagen, absorption of iron, functioning of the immune system, wound healing, and the maintenance of cartilage, bones, and teeth. Folate or vitamin B-9 is involved in red blood cell formation and cell growth and function.

Thanks to all these nutrients, lemon possess immense strong antibacterial, antiviral, and immune-boosting powers. You can easily reap the benefits of lemon by squeezing half a lemon into a glass of lukewarm water and drinking it first thing in the morning on an empty stomach. Below are some reasons why you should drink lemon water daily

Checks Blood Pressure

Drinking lemon water can be very helpful for people who are suffering from high blood pressure. Lemons are a good source of potassium and studies have shown that increased potassium intake helps lower blood pressure. In one study, lemon consumption was found to be associated with a modest decrease in systolic blood pressure.

Reduces risk of UTIs

Lab studies have shown that lemon has antimicrobial activity against bacterial strains known to cause urinary tract infections (UTIs). Thanks to its high citric acid content, lemon water may also help prevent the formation of certain types of kidney stones.  Moreover, drinking lemon water helps increase your fluid intake, which is vital to ensure the optimal functioning of the urinary system.

Increases Energy

Lemons are also packed with nourishing elements like vitamin B and C, phosphorous, proteins, and carbohydrates that are needed for energy. Drinking lemon water can keep you feeling revitalized, energized, and refreshed.

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

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This is how much vitamin B12 you should take dail

An essential requirement for the body, vitamin B12 is a water-soluble nutrient. Apart from building metabolism it helps in proper functioning of the brain, and DNA formation. It can be stored in your body for several years, and there are rare cases of serious B12 deficiency. However, a deficiency in this vitamin can lead to anaemia, weakness and fatigue, and in some instances, nerve damage.

• Diet: Following a completely vegetarian or vegan diet.
• Age: People over 50 have higher chances of being low on B12.
• Anaemia: Pernicious anaemia arises due to inability of the body to absorb B12 that synthesises RBCs.
• Surgery: Bowel resection or weight loss surgeries decrease B12 absorption.

A widely known fact is that it’s found in abundance in animal products like eggs, dairy, seafood etc. The daily recommended intake of vitamin B12 depends on various factors like age, gender and lifestyle. You can reach your daily vitamin B12 requirement by taking supplements. This is the ideal dosage, depending on your age:

Adults under 50 years of age
For people over 14, the RDI for vitamin B12 is 2.4 mcg, which can be met through diet. Supplements are usually not recommended for these people. Foods like eggs, tuna, and beef can be included in the diet. However, a need to take supplements may arise if any of the above factors hinder in the absorption or intake of B12.

Adults over 50 years of age                          
Older people are at higher risks of having vitamin B12 deficiency. With age, the body produces less stomach acid, which accesses B12 in food. 62 per cent of adults over 65 years of age are found to be short of the optimal blood levels. Thus, National Academy of Medicine recommends supplements and fortified foods to reach optimal levels of B12, like fortified coconut milk or fortified cereals.

Pregnant people
Pregnant people naturally require higher amounts of B12 compared to general population. Low levels of this nutrient have been linked to birth defects in infants. It can also put the infants at the risk of low birth weight. Thus, for pregnant people, the RDI is 2.6 mcg. A well-planned diet should suffice, or prenatal vitamins can be taken.

Breastfeeding women
According to doctors, breastfed infants with vitamin B12 deficiency are likely to experience developmental delay. They are also susceptible to lowered appetite and irritability. So, the RDI of vitamin B12 for breastfeeding women is 2.8 mcg.

Vegetarians and vegans
People following a rigidly plant-based diet are also required to follow the same recommendations. However, it’s harder for people under 50 to meet the RDI of 2.4 mcg, if they’re vegetarians or vegans. Some studies indicate that a dose of up to 6 mcg of vitamin B12 per day is ideal for vegans. There is no clarity on the same for vegetarians.

Vitamin B12 increases energy
B12 has been noticeably linked to improve energy levels, especially in people who are deficient and are taking supplements. A few studies suggest an intake of 1mg per day for a month, followed by a dose of about 125-250 mcg per day to keep up the ideal level of B12. The intake of B12 has also been associated with improving memory and mood, though there are not many scientific theories to support this.

Here are a few factors that can cause insufficient levels of vitamin B12:
Atrophic gastritis, in which your stomach lining has thinned. Pernicious anemia, which makes it hard for your body to absorb vitamin B12. Conditions that affect your small intestine, such as Crohn's disease, celiac disease, bacterial growth, or a parasite. Immune system disorders, such as Graves' disease or lupus.

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                                                                                                    

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Weight loss and other benefits of having sattu

Well, how many of you actually know about the health benefits of sattu and the right way to consume it? Read on to know more.

Sattu is no stranger to locals of UP, MP, Punjab and Bihar. Made from chana dal, sattu is a rich source of protein and is often referred to as poor man’s protein.

What is sattu
Sattu is made by dry roasting the Bengal gram in the sand and then pounding this roasted gram to a powder. Some people mix chickpea and Bengal gram to make sattu, which also gives a twist to the flavour.

Sattu has amazing health benefits when consumed on an empty stomach. It reduces problems associated with your stomach and flushes out the toxins from the body. Sattu has cooling properties and is great in providing relief from the scorching heat. It is rich in several nutrients including fibre, iron, magnesium and sodium. 
Not just this, there are many other health benefits of sattu, some of them include:
1. Improves bowel movement
Consuming sattu on an empty stomach improves the digestive tract. It has salt, iron and fibre, which reduces the problem associated with stomach and improves the bowel movement.

2. Flushes out toxins
Sattu has detoxifying properties. Consuming it every day keeps you healthy and protects you from several health ailments.

3. Increases appetite
Consuming sattu sharbat on an empty stomach increases appetite. This happens due to the presence of potassium and magnesium in it.

4.Helps in weight loss
Sattu reduces bloating, increases metabolism and helps your body burn calories effectively.

5. Increases energy
When consumed on an empty stomach, sattu stimulates the growth of the red blood cells in the body. When your body has more red blood cells, your body gets more oxygen, which provides you with more energy throughout the day.

6. Acts as a coolant
Sattu keeps your body hydrated and helps you beat the summer heat. A chilled glass of sattu sharbat keeps you fresh and hydrated throughout the day. It cools the stomach and prevents indigestion.

7. Good for people with diabetes and high BP
Sattu is a natural blood pressure regulator. It is low in glycemic index therefore, it can benefit people with diabetes. Have sattu every day to control your blood sugar level.

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

Magnesium Deficiency- how to overcome

Magnesium is known for it’s miracle natural properties and it has a myriad of benefits for your health and your body. Today we are exploring what the signs of Magnesium Deficiency are and if your body needs more.
Before we dive right in, we thought it might be of interest to share what the major benefits of Magnesium are.

1) Increases energy- Magnesium is used to create energy in your body by activating adenosine triphosphate, also known as ATP, which helps the body to regulate energy levels and keep moving.

2) Calms Nerves- Magnesium is vital for GABA function, an inhibitory neurotransmitter that produces happy hormones like serotonin. Hormones regulated by magnesium are crucial for calming the brain and promoting relaxation.

3) Helps to fall asleep and treat insomnia-Magnesium supplements can help quite a racing mind, relax your muscles, and help your heart rate, making it easier to get good restful night's sleep.


4) Aids digestion  by relieving constipation-Magnesium helps to relax the muscles within the digestive tract, including the intestinal wall, also it neutralises the stomach acid and helps the stools to move through the intestines.
 

5) Relieves muscle aches and cramps- Magnesium plays a crucial role in neuromuscular signals and muscle contractions. Lack of magnesium  in your muscles, make it go into spasms. Magnesium helps muscles to relax and contract and helps you move around.





6) Regulates levels of calcium and potassium- Magnesium plays an active role in the transport of calcium and potassium ions across cell membranes-which helps nerve impulse conduction, muscle contractions and normal heart rhythm. Magnesium together with calcium, contributes to the structural development of bone and is required for the synthesis of DNA, RNA and antioxidant glutathione.


7) Important for heart health- The highest amount of magnesium within the whole body is within the heart, especially within the heart's left ventricle. Magnesium works with calcium to support proper blood pressure levels and prevent hypertension.


8) Prevents migraine headache-As magnesium is involved in euro-transmitter function and blood circulation, it can help control migraine headache pain by releasing pain reducing hormones and reducing vasoconstriction, or constriction of the blood vessels that raises blood pressure.

9)Improves PMS Symptom - Premenstrual syndrome (PMS) is one of the most common disorders among women of child-bearing age.
Its symptoms include water retention, abdominal cramps, tiredness and irritability.
Interestingly, magnesium has been shown to improve mood in women with PMS, and may also reduce water retention and other symptoms .

10)It Reduces Insulin Resistance

  Insulin resistance is one of the leading causes of metabolic syndrome and type 2 diabetes.
It's characterized by an impaired ability of muscle and liver cells to properly absorb sugar from the bloodstream.
Magnesium plays a crucial role in this process, and many people with metabolic syndrome are deficient .
In addition, the high levels of insulin that accompany insulin resistance lead to the loss of magnesium in the urine, further reducing your body's levels.
Fortunately, increasing magnesium intake can help .
One study found that supplementing reduced insulin resistance and blood sugar levels, even in people with normal blood levels.

12)It Has Anti-Inflammatory Benefits

Low magnesium intake is linked to chronic inflammation, which is one of the drivers of aging, obesity and chronic disease .
In one study, children with the lowest blood magnesium levels were found to have the highest levels of the inflammatory marker CRP.
They also had higher blood sugar, insulin and triglyceride levels .
Magnesium supplements can reduce CRP and other markers of inflammation in older adults, overweight people and those with pre-diabetes .
In the same way, high-magnesium foods can reduce inflammation. These include fatty fish and dark chocolate.
  
13)Magnesium Can Lower Blood Pressure
Studies show that taking magnesium can lower blood pressure.
In one study, people who took 450 mg per day experienced a significant decrease in systolic and diastolic blood pressure .
However, these benefits may only occur in people who have high blood pressure.
Another study found that magnesium lowered blood pressure for people with high blood pressure, but had no effect on those with normal levels .
 

Food Sources

The following foods are good to excellent sources of magnesium:

• Pumpkin seeds: 46% of the RDI in a quarter cup (16 grams).
• Spinach, boiled: 39% of the RDI in a cup (180 grams).
• Swiss chard, boiled: 38% of the RDI in a cup (175 grams).
• Dark chocolate (70–85% cocoa): 33% of the RDI in 3.5 ounces (100 grams).
• Black beans: 30% of the RDI in a cup (172 grams).
• Quinoa, cooked: 33% of RDI the in a cup (185 grams).
• Halibut: 27% of the RDI in 3.5 ounces (100 grams).
• Almonds: 25% of the RDI in a quarter cup (24 grams).
• Cashews: 25% of the RDI in a quarter cup (30 grams).
• Mackerel: 19% of the RDI in 3.5 ounces (100 grams).
• Avocado: 15% of the RDI in one medium avocado (200 grams).
• Salmon: 9% of the RDI in 3.5 ounces (100 grams).
• Nuts- almonds, cashews, Brazilian nuts
• Legumes-lentils, chickpeas, peas, soybeans

Supplements

If you have a medical condition, then check with your doctor before taking a supplement.
Although magnesium supplements are generally well-tolerated, they may not be safe for people who take certain diuretics, heart medications or antibiotics.
Supplement forms that are absorbed well include magnesium citrate, glycinate, orotate and carbonate.

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