Combat Dryness: 5 foods to help hydrate and moisturize your skin

Due to lower levels of moisture in the air, winter weather could leave your skin dry and itchy. However, some people might have naturally dry skin. There could be many causes behind dry skin patches, including certain medical conditions, exposure to chemicals in soaps, use of hot water, dehydration and poor nutrition. Dry skin isn't usually serious, when it's not cared for, dry skin may lead to atopic dermatitis (eczema) and infections. In such cases, you may need help from a skin specialist. Using moisturizers and avoiding harsh, drying soaps can protect your skin from getting dry. But eating the right foods, can also do wonders to help your skin glow. So, include these foods in your everyday diet to nourish and hydrate your skin from within.

Avocado:  Avocados have numerous benefits for the skin, hair, and overall health. The fruit pulp is loaded with antioxidants like B-carotene, lecithin, and linoleic acid that helps moisturise your skin from within. The fruit also contains components like fats, vitamin E, and protein, all of which can help repair dry skin.

Coconut : Among the fruit family, coconut is a unique because of its high fat content. The fats in coconut are good for your skin, they can act as moisturizer. It also contains vitamin E that will help lock in the moisture. Not over yet, coconut has antibacterial and anti-fungal properties that can help you fight acne.

Oatmeal: The antioxidants present in oatmeal help remove damaged cells, preventing the occurrence of dry skin, rashes and acne. This food is also high in fiber content and thus flushes out toxins and waste from the body, leading to healthy skin.

Olives: Olives are very high in vitamin E and other powerful antioxidants. Vitamin E is essential for keeping the skin moisturized and hydrated to prevent aging signs. They also contain oleic acid, which improve your heart health.

Sweat potato : Sweet potatoes are rich in vitamin C and Vitamin E, both of which are crucial for skin health. This vegetable is packed with vitamin A that traps the moisture in the skin and protects the cells from damage.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement 

10 Foods High in Omega-6, and What You Should Know

Omega-6 fatty acids are a key component of a healthy diet.

They’re found in many nutritious foods like nuts, seeds, and vegetable oils.

Getting a variety of these fats in a proper balance supports overall health, and this article explains how to accomplish that.
How much omega-6 do you need?

Omega-6 fatty acids are polyunsaturated fats found in a variety of foods.

Linoleic acid ⁠— often notated as 18:2 (n-6) ⁠— is one of the most common forms. Other types include arachidonic acid ⁠— 20:4 (n-6) ⁠— and gamma-linolenic acid ⁠— 18:3 .

They are considered essential fatty acids because your body needs them to function properly but is unable to produce them on its own. That means you must obtain them from foods.

On the other hand, consuming a high ratio of omega-6 to omega-3 fatty acids is thought to contribute to inflammation and chronic disease .

Some research suggests that the diets of human ancestors contained equal amounts of omega-6 and omega-3 fatty acids. But today, Western diets are significantly higher in omega-6 fatty acids with a ratio around 17:1 .

According to the Academy of Nutrition and Dietetics, women and men aged 19–50 need approximately 12 grams and 17 grams of omega-6 fatty acids per day, respectively.

To ensure a proper ratio, eat omega-6-rich foods in moderation and pair them with a good amount of omega-3 fatty acids from foods like fatty fish, nuts, and seeds.

Here are 10 nutritious foods high in omega-6 fatty acids, including their linoleic acid contents per serving.
1. Walnuts

Walnuts are a popular type of tree nut that’s jam-packed with important nutrients like fiber and minerals, including manganese, copper, phosphorus, and magnesium .

Walnuts can be enjoyed on their own for a nutritious snack, or sprinkled over salads, yogurt, or oatmeal to boost the nutritional content of these meals.

Linoleic acid content: 10,800 mg per ounce (28 grams), or 38,100 mg per 3.5 ounces (100 grams)
 
2. Safflower oil
Safflower oil is a common cooking oil extracted from the seeds of the safflower plant.
Like other vegetable oils, safflower oil is high in monounsaturated fat, which is a type of fatty acid that may help improve heart health .
Safflower oil has a neutral flavor, which makes it great to use in stir-fries, baked goods, salad dressings, and sauces.
Linoleic acid content: 1,730 mg per tablespoon (14 grams), or 12,700 mg per 3.5 ounces (100 grams)

3. Tofu
Tofu is made by coagulating soy milk and pressing the soy curds to form soft blocks.
Each serving provides a hearty dose of several key nutrients, including protein, iron, calcium, and manganese

Try adding tofu to your weekly meal rotation by whipping up a tofu scramble, sprinkling it over salads, or swapping it in for meat in your main courses.
Linoleic acid content: 6,060 mg per 1/4 block (122 grams), or 4,970 mg per 3.5 ounces (100 grams)

4. Hemp seeds
Hemp seeds are the seeds of the hemp plant, also known as Cannabis sativa.
In addition to being loaded with heart-healthy fats, hemp seeds are a great source of protein, vitamin E, phosphorus, and potassium .
Hemp seeds can be sprinkled over smoothies, cereal, salads, and yogurt for an extra dose of nutrients.
Linoleic acid content: 8,240 mg per 3 tablespoons (30 grams), or 27,500 mg per 3.5 ounces (100 grams)

5. Sunflower seeds
Sunflower seeds are the nutritious seeds harvested from the head of the sunflower plant.
They’re especially high in important vitamins and minerals, including vitamin E and selenium, both of which act as antioxidants that protect against cell damage, inflammation, and chronic disease .
With their nutty flavor and tender yet crunchy texture, sunflower seeds make a great addition to trail mix, granola bars, baked goods, and casseroles.
Linoleic acid content: 10,600 mg per ounce (28 grams), or 37,400 mg per 3.5 ounces (100 grams)
 
6. Peanut butter
Peanut butter is a creamy spread made from roasted peanuts.
It’s not only rich in healthy fats and protein but also loaded with key nutrients like niacin, manganese, vitamin E, and magnesium .
Plus, it’s versatile and easy to enjoy. Try using it as a dip for fruits and veggies, blending it into smoothies, or adding a scoop to your favorite desserts.
Linoleic acid content: 1,960 mg per tablespoon (16 grams), or 12,300 mg per 3.5 ounces (100 grams)
 
7. Avocado oil
Avocado oil is a cooking oil produced from avocado pulp.
In addition to being high in antioxidants, animal studies have found that avocado oil may improve heart health by reducing cholesterol and triglyceride levels .
Avocado oil also has a high smoke point, which means that it withstands high temperatures without breaking down or oxidizing. This makes it ideal for high-heat cooking methods, such as baking, roasting, sautéing, and frying.
Linoleic acid content: 1,750 mg per tablespoon (14 grams), or 12,530 mg per 3.5 ounces (100 grams)
 
8. Eggs
Eggs can be a delicious, nutritious, and versatile addition to your diet, as they’re packed with an array of important nutrients like protein, selenium, and riboflavin .
Although they’re often enjoyed scrambled, fried, or boiled, they can also be added to breakfast burritos, sandwiches, casseroles, and salads to mix up your meals.
 Linoleic acid content: 594 mg per large egg (50 grams), or 1,188 mg per 3.5 ounces (100 grams) 

9. Almonds
Almonds are a common type of tree nut that’s native to the Middle East but now cultivated around the globe.
They’re a great source of protein and fiber, along with vitamin E, manganese, and magnesium .
Although almonds make a satisfying snack on their own, you can try roasting them and adding them to a food processor to make smooth and creamy almond butter.
Linoleic acid content: 3,490 mg per ounce (28 grams), or 12,320 mg per 3.5 ounces (100 grams)

10. Cashews
Cashews are a type of nut notable for their buttery flavor and unique shape.
Each serving is rich in micronutrients, including copper, magnesium, and phosphorus.
One popular way to use cashews is to make them into cashew cream by soaking them overnight and puréeing them in a food processor. Cashew cream is perfect for boosting the flavor, texture, and nutrient profile of salad dressings, sauces, and soups.
 Linoleic acid content: 2,210 mg per ounce (28 grams), or 7,780 mg per 3.5 ounces (100 grams)

The bottom line
Omega-6 fatty acids are a type of essential fat that plays an important role in your overall health.
Foods like nuts, seeds, eggs, and vegetable oils are all excellent sources of omega-6 fatty acids.
However, it’s important to also consume plenty of omega-3 fatty acids to maintain a beneficial ratio of healthy fats in your diet.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement 

The healthiest snack you can eat on a weight loss diet

A weight loss diet is quite difficult to follow. While you may plan your breakfast, lunch and dinner, what messes up your weight loss efforts is the mid-day snack. When you feel hungry between meals and do not have the right snack to eat, you may eat something high-calorie and mess up your diet. 

Not eating for too long also increases hunger causing you to overeat. Another effect of starving is that cravings increase manifold and you are then tempted to eat something sweet or “tasty” which brings the cheat day way too early in the week, messing up your diet. While there are plenty of snack options like nuts, fruits and other available, they may not be suited for both vegetarians and non-vegetarians. Here is a snack that is not only a favourite food of many, is extremely nutritious and is also perfect to fill up your stomach, reduce cravings and help in weight loss.

Cottage cheese for weight loss

Cottage cheese is high on protein which makes it an ideal food for a low-carb, high-protein weight loss diet. Protein is important for weight loss as it helps in burning fat for energy. Cottage cheese is also filling and therefore keeps you fuller for longer, keeping you from overeating and also reducing cravings.

Cottage cheese contains conjugated linoleic acids. CLA is a fatty acid and is a popular weight loss supplement.

How to consume cottage cheese for weight loss?

Eating raw cottage cheese with a dip or just some salt sprinkled on it is a great way to eat cottage cheese as a snack. You can also roast or grill cottage cheese cubes which might taste better. Clubbing cottage cheese with any nuts, seeds, or fruit can also serve as a good snack option.

Do not consume cottage cheese in the form of curries like Paneer Butter Masala, or Paneer Tikka, because these contain oil, butter and various other ingredients that will do anything but aid your weight loss efforts. Remember that not only is the food item and its composition important, it is also important to note what you are clubbing it with.

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

Foods That'll Help Keep You Full

Some foods give a feeling of fullness for long, even though some are thought to be unhealthy !

Pesto Pasta

Whole wheat pasta is slow-digesting carbohydrate, so it will give you energy for many hours to come. Cheese and pine nuts, the two main ingredients of pesto sauce, only serve to strengthen this effect.

Brownies

This is good news for those of us with a sweet tooth. Some desserts can help you control hunger for longer, and a brownie is a fine example of this. You can thank the stearic acid in the dark chocolate for that.

 

Raspberries

Due to their high fiber content, raspberries can keep you feeling full for 5-6 hours. Furthermore, their vitamin C content supports the protein synthesis that is responsible for fat burning. These truly are a magical fruit.

Seaweed

This is another food product that helps you stay fuller for longer, while also helping you to lose a few extra inches around your waist at the same time. Seaweed contains dietary fiber that slows down digestion, making you feel satiated for longer. Consume seaweed as an independent dish or in combination with Japanese sushi rolls.

 

Popcorn

Scientists have recently found that popcorn is good for your health. This low-calorie snack contains anti-carcinogens and reduces hunger for longer. Now you have a great excuse to grab a tub of popcorn at the movies!

Goat Cheese Sandwiches

Soft cheese contains linoleic acid which brings about a quick and prolonged feeling of fullness. Furthermore, goats cheese contains very little salt, which helps prevent dehydration. When you’re dehydrated, your body tricks you into believing that you need to eat.

Chili Sauce

It’s worth mentioning that any spices added to a dish will help curb your appetite. The famous chili pepper is a record holder: not only does it help to reduce hunger, but it also burns fat.

Pine Nuts

A small pine nut contains amino acids, manganese, copper, zinc, carbohydrates, iodine, cobalt, and vitamins A, E, and K. If after a meal, you’re afraid that you’ll be hungry again soon, just make sure you have a handful of pine nuts handy. A handful of these nuts will help you forget all about food for a few hours.

 

 this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.                                                                                                             https://gscrochetdesigns.blogspot.com. one can see my crochet creations                                   https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes                 https://kneereplacement-stickclub.blogspot.com. for info on knee replacement           

 

HEALTH BENEFITS OS SUMMER FRUITS

While one must be gorging on summer fruits like watermelon and papaya to beat the heat, it can also help to know that these can be used in battling skin and hair woes, say experts:

  According to a nutritionist, that among many other nutritional benefits that these fruits offer, they are also particularly beneficial for the health of one's skin and hair, besides being low on calories.

Watermelon: The seeds of watermelon are just as beneficial, if not more, than the fruit. Watermelon contains several antioxidants that help defy the signs of ageing on the skin and, therefore, making it look firmer, younger and healthier. Moreover, the seeds of the fruit contain unsaturated fatty acids such as linoleic acid that keep the skin elastic and youthful. 

Most people tend to think that the benefit that fruits provide to the skin and hair is best accrued when these fruits are applied directly on to the skin/hair rather than eating them. However, it is important to clarify that the best way to reap the benefits of fruits and vegetables for good skin and hair is to incorporate them in our diet. Of course, there are many ways in which you can use fruits topically as face packs or hair masks, but do not think that that will make a good enough substitute for consuming them.

Pineapple: It is a low-calorie fruit that is rich in fibre. It boosts the production of collagen. Moreover, it helps the skin to shed damaged and dead cells, thereby promoting a clear and healthy complexion. Pineapple is also beneficial for the skin as its antioxidants fight the signs of free-radical damage to the skin. Making this fruit part of your daily diet will reduce the signs of ageing and the appearance of fine lines on your skin. 

Papaya: It is perhaps one of the most well-known fruits when it comes to skin care. It is a common ingredient in many skin care products as it is a rich source of Vitamin C. It also contains carotenoids like beta-carotene and lycopene. Together, these nutrients do wonders for the skin. They help protect the skin against free-radical damage, which results in wrinkles and other signs of ageing. When used directly on the face and body, papaya helps improve the texture and the appearance of the skin.

Grapefruit: It is a great but often neglected citrus fruit for the summer season. It has the highest concentration of Vitamin C, necessary for the production of collagen in the skin. Grapefruit extracts are commonly used in skin and hair care products to help reduce conditions such as dandruff and acne.

Besides fruits, there are other ways to work towards fresh and glowing skin, says a Beauty Expert.

Water: An increasing graph in water consumption is always healthy. Apart from keeping us hydrated internally and maintaining the skin moisture level, it also prevents wrinkle in the long run. Drink your way to a healthy skin with at least eight to nine glasses a day. 

Organic ingredients: Beetroot, tamarind, sea buckthorn oil and hyaluronic acid are the top notch dry skincare ingredients that will leave your skin feeling soft and supple. Not a regular household name, the sea buckthorn extract is high in vitamin E. It penetrates deep into the layers of skin increasing water retention, regenerating skin and softening tissues at the same time. Another lesser known hydrating ingredient is hyaluronic acid, which unlike other elements works wonders on every skin type and creates fullness leading to a healthy younger looking skin.

Fruits and salads: What you choose to eat also plays a major role in maintaining the hydration levels in our body. Most fruits and salads not only have high water content but are also loaded with essential vitamins and minerals that are required for an overall healthy living. Replace one of your daily current snacks with a piece of fresh fruit and see it work its magic on your skin.

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   
https://gscrochetdesigns.blogspot.com. one can see my crochet creations 
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement