Incredible Health Benefits of Strawberries

The Many Benefits of Eating Strawberries
Strawberries are best known for being juicy and delicious, but in addition to their sweet taste, these mighty little berries do us a lot of good. They may, in fact, rival spinach in terms of nutrient richness. Furthermore, with just 49 calories per cup, a relatively low amount of sugar and a good source of dietary fiber, strawberries are possibly one of the most nutrient-dense fruits you can eat.
 
Packed with Nutritional Goodness

Just one cup of strawberries contains:

• 0 grams of fat
• 7 grams of sugar
• 3 grams of fiber
• 1 gram of protein
• 4 mg Vitamin C (149%)*
• 2 IU Vitamin A (89%)*
• 0.6 mg Manganese (29%)*
• (9%)*Folate 36 mcg
• 233 mg Potassium (7%)*
• 8 mg Magnesium (5%)*
• 3 mcg Vitamin K (4%)*
 *% from RDA (Recommended Daily Allowance)
How to Select and Buy Strawberries

The strawberries you select have an important impact on the health benefits you'll reap (read on to discover more). So, when purchasing strawberries, bear in mind the following factors:


1. Look at the color and the condition of the skin. They should be a bright, deep, red color.
2. Check their smell. Strawberries should have a fragrant, sweet smell, showing that they have become ripe enough.
3. Berries that appear dark and mushy should be avoided. This indicates that they are going to spoil pretty quickly.
4. An under-ripe strawberry will have a white or slightly green color at the top. These should be avoided as they lack flavor. Alternatively, you could wait for several days for them to ripen before eating them.
5. Keep strawberries refrigerated and unwashed. This will prolong their freshness. Washing strawberries ahead of time can cause them to grow mold. 

High in antioxidants
Studies conducted on strawberries show that they contain a high source of various antioxidants. Strawberries also contain two essential micronutrients (vitamins A and C) which act as antioxidants in the body. These essential vitamins are one of the body's first lines of defense. They help reduce free radical (an atom or molecule that has a single unpaired electron in an outer shell) damage that leads to inflammation and chronic diseases.
Antioxidants 'donate' electrons to unstable free radicals which are missing electrons. They also slow the occurrence of oxidative stress, which is primarily responsible for the aging process as well as the formation of most diseases, including cancer, heart disease, diabetes, and neurological disorders. Eating strawberries, therefore, counteracts the damaging effects caused by free radicals, slowing the aging process and reducing inflammation. 

Anti-cancer
Research has shown that strawberries may help fight against cancer. In fact, studies show that strawberries may block the initiation of cancer cell formation (known as carcinogenesis). They have also been found to suppress the progression and proliferation of cancerous tumors.
Furthermore, in a controlled study, participants who were given strawberry extract containing anthocyanin antioxidants had reduced human liver cancer cells when compared to the group that did not receive the extract. In addition, studies show that consuming berries lowers the risk of breast, colon, prostate and skin cancer. 

Lowers risk or heart diseases
The antioxidants in strawberries have been found to lower the risk of cardiovascular disease by slowing down LDL (bad) cholesterol and limiting plaque build-up in the arteries. They have also been found to improve blood vessel function and blood pressure, as well as decrease the formation of dangerous blood clots inside blood vessels (known as thrombosis).
Strawberry extracts have been shown to decrease the inflammatory response within the body - a major cause of heart disease. Furthermore, oxidative damage has also been linked to an increased risk of heart attack and stroke, so eating strawberries that are packed with antioxidants can help fight this process too.

Excellent for skin health
As we age, the condition and appearance of the skin is altered. Usually a result of a poor diet, sun exposure and environmental toxins, the skin undergoes photo-aging, inflammation and may also show signs of immune dysfunction, acne and other skin disorders.
Studies show that one of the best foods for skin health is strawberries and other berries, primarily because they are rich in antioxidants like vitamins A and C, which have been found to improve skin properties, lower levels of wrinkles and discoloration as well as boost skin elasticity. Vitamin C has also been found to promote collagen synthesis, photo-protection from ultraviolet A and B, as well as improving a variety of inflammatory rashes.

Anti-aging
Studies show that diets rich in strawberries have the potential to protect the brain against aging. Strawberries are high in flavonoids like anthocyanidins, which have been found to improve cognition in experimental studies. As long-term intakes of berries and flavonoids reduce the rate of oxidation damage in the brain, health practitioners, therefore, recommend that people include berries in their diet as much as possible to defend against oxidative stress and inflammation in the brain, as well as the loss of memory and diseases like Alzheimer's and dementia. 

Rich in antioxidants
Most westerners have a diet high in convenience and packaged foods, which are usually packed with sugar, refined fats, artificial ingredients, and toxins - all of which are hard on the digestive system. Strawberries may help detoxify the body, restoring the health of the digestive tract, promoting digestive regularity and providing anti-inflammatory antioxidants. Vitamins A and C found in strawberries also help the body to detoxify, as do the vital antioxidants they contain. Both help the body to neutralize and eliminate toxins, including excessive free radical damage, inflammation and digestive conditions. 

High manganese
Just one cup contains an impressive 29 percent of your daily manganese intake. Manganese is an essential nutrient needed for proper nervous system and brain health. It helps prevent neurological disorders like Parkinson's disease and epilepsy. This mineral is also essential in the formation of bones, connective tissues, making blood-clotting possible and producing enough reproductive sex hormones. 

Great source of folate
Strawberries are a great source of folate - one cup supplies about 9 percent of your RDA. This B vitamin helps tissues grow, cells properly function and is also crucial for a healthy pregnancy. In fact, consuming a good amount of strawberries before and during pregnancy has been found to prevent certain birth defects, including spina bifida. Folate also prevents anemia.

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 Chia Seeds

Who doesn't want to lose weight ( may be just a handful of those blessed with good genes, who never put on weight). But, losing weight is one of the toughest job, as it depends on so many factors- one's genes, hormones and if you've any other health issues. There are many diet plans, but one has to choose what will work for them and try it for 2-3 months to find the result, as there is no magic for the weight to disappear over night. There are few things which do help to lose weight, one of them is chia seeds. 
 Chia seeds are tiny black seeds from the plant Salvia hispanica, which is related to the mint.
Chia seeds were an important food for the Aztecs and Mayans back in the day.
They prized them for their ability to provide sustainable energy. In fact, "chia" is the ancient Mayan word for "strength."
Despite their ancient history as a dietary staple, chia seeds became recognized as a modern-day superfood only recently.

Don't be fooled by the size — these tiny seeds pack a powerful nutritional punch.
A one-ounce (28 grams) serving of chia seeds contains:

• Fiber: 11 grams.
• Protein: 4 grams.
• Fat: 9 grams (5 of which are omega-3s).
• Calcium: 18% of the RDI.
• Manganese: 30% of the RDI.
• Magnesium: 30% of the RDI.
• Phosphorus: 27% of the RDI.
• They also contain a decent amount of zinc, vitamin B3 (niacin), potassium, vitamin B1 (thiamine) and vitamin B2.

This is particularly impressive considering that this is just a single ounce, equaling 28 grams or about two tablespoons. This small amount supplies only 137 calories and one gram of digestible carbohydrate.
Interestingly, if you subtract the fiber — most of which doesn’t end up as usable calories for your body — chia seeds only contain 101 calories per ounce (28 grams).
This makes them one of the world's best sources of several important nutrients, calorie for calorie.
To top things off, chia seeds are a whole-grain food, usually grown organically. Plus, they’re non-GMO and naturally free of gluten.

Chia seeds give much more energy in less calorie which cuts your daily food needs and calories.
Cutting down 500 calories from our daily diet can help you to lose around 1 kg in a week. Means 4 kg in a month, may be you are looking for a big figure like 10 kgs in a month but if you want a permanent solution then it is better to shed slowly and maintain that weight loss, as in some diet plans, once you stop you regain all the lost weight and more.
Chia seeds and Sabja Seeds are different,  Both have different health benefits. But in some ways they are similar, as both look alike, both can be consumed in similar ways and both can be useful for weight loss.

If you want to lose weight with Chia Seeds, then add 1 tsp of soaked chia seed pearls in 1 glass of milk or in lemon honey drink.

• Don’t add sugar to it, you can add little honey, or molasses in place of sugar.
• With this drink best is ti have some fruits.
• Like this you can get lots of energy & Fiber in morning which keeps you full and reduce the calorie intake. At the end of the day you can lose weight easily.                                       One should soak chia seeds over-night and use it in smoothies as a good breakfast drink.

Chia Seeds Are Loaded With Antioxidants

Another area in which chia seeds shine is their high antioxidant content.
These antioxidants protect the sensitive fats in the seeds from going rancid.
Though the benefits of antioxidant supplements are debated, researchers agree that getting antioxidants from foods can have positive health effects .
Most importantly, antioxidants fight the production of free radicals, which can damage cell molecules and contribute to aging and diseases like cancer.antioxidant

Almost All the Carbs in Them Are Fiber

One ounce (28 grams) of chia seeds has 12 grams of carbs. However, 11 of those grams are fibre, which your body doesn’t digest.
Fiber neither raises blood sugar nor requires insulin to be disposed of. Though it belongs to the carbohydrate family, its health effects are drastically different from those of digestible carbs like starch and sugar.
The digestible carb content is only one gram per ounce (28 grams), which is very low. This makes chia a low-carb friendly food.
Because of its high soluble fiber content, chia seeds can absorb up to 10–12 times their weight in water, becoming gel-like and expanding in your stomach .
Theoretically, this should increase fullness, slow absorption of your food and help you automatically eat fewer calories.
Fiber also feeds the friendly bacteria in your intestine, which is important — keeping your gut flora well fed is absolutely crucial for health .
Chia seeds are 40% fiber by weight, making them one of the best sources of fibre in the world.

Chia Seeds Are High in Quality Protein

Chia seeds contain a decent amount of protein.
By weight, they’re about 14% protein, which is very high compared to most plants.
They also have a good balance of essential amino acids, so your body should be able to make use of their protein content .
Protein has various health benefits and is by far the most weight loss friendly dietary nutrient.
A high protein intake lowers appetite and has been shown to reduce obsessive thoughts about food by 60% and the desire for night time snacking by 50% .
Chia seeds really are an excellent protein source — especially for people who eat little or no animal products.

Chia Seeds Are High in Omega-3 Fatty Acids

Like flaxseeds, chia seeds are very high in omega-3 fatty acids.
In fact, chia seeds contain more omega 3s than salmon, gram for gram.
However, it’s important to keep in mind that the omega-3s in them are mostly ALA (alpha-linolenic acid), which is not as beneficial as you may think.
ALA needs to be converted into the active forms eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) before your body can use it.
Unfortunately, humans are inefficient at converting ALA into these active forms.
Therefore, plant omega-3s tend to be vastly inferior to animal sources like fish oil .
Studies have shown that chia seeds — especially if they’re milled — can increase blood levels of ALA and EPA but not DHA.
This can be a problem.
Because they don't supply any DHA, which is the most important omega-3 fat, most experts consider chia seeds a lower-quality omega-3 source.
To get the DHA your body and brain needs, either eat fatty fish regularly or take fish oil or — if you are vegan or vegetarian — a plant-sourced DHA supplement.

Chia Seeds May Lower Your Risk of Heart Disease

Given that chia seeds are high in fiber, protein and omega-3s, they may reduce your risk of heart disease.
Their benefits have been examined in several studies, but the results have been inconclusive.
Rat studies have shown that chia seeds can lower certain risk factors, including triglycerides, inflammation, insulin resistance and belly fat. They may also raise “good “ HDL cholesterol .
However, one human study did not detect any improvements in risk factors .
A few studies show that chia seeds significantly reduce blood pressure in people with hypertension, which is a strong risk factor for heart disease .
Overall, it’s possible that chia seeds may benefit heart health, but they probably won't have a major effect unless accompanied by other beneficial lifestyle and dietary changes.

They’re High in Many Important Bone Nutrients

Chia seeds are high in several nutrients that are important for bone health.
This includes calcium, phosphorus, magnesium and protein.
The calcium content is particularly impressive — 18% of the RDI in a single ounce (28 grams).
Gram for gram, this is higher than most dairy products. As a result, chia seeds may be considered an excellent source of calcium for people who don't eat dairy.
However, chia seeds also contain phytic acid, which reduces calcium absorption to some extent.

Chia Seeds May Reduce Blood Sugar Levels

High fasting blood sugar levels are a typical symptom of untreated type 2 diabetes.
Consistently high fasting blood sugar levels are associated with an increased risk of several chronic diseases, including heart disease .
But temporary spikes in blood sugar levels after meals may also have adverse health effects when they’re excessively high on a regular basis .
Animal studies have found that chia seeds may improve insulin sensitivity and blood sugar control, stabilizing blood sugar levels after meals .
A few human studies support this by showing that eating bread that contains chia seeds lowers the post-meal rise in blood sugar compared to bread that doesn’t include any chia .

They May Reduce Chronic Inflammation

Inflammation is your body’s normal response to infection or injury. Red and swollen skin is a typical example.
Although inflammation helps your body heal and fight off bacteria, viruses and other infectious agents, it can sometimes cause harm.
This mainly applies to chronic inflammation, which is associated with an increased risk of heart disease and cancer.
Chronic inflammation often doesn’t have any visible signs, but can be assessed by measuring inflammatory markers in your blood.
Various unhealthy lifestyle habits increase your risk of chronic inflammation, including smoking, lack of exercise or a poor diet.
On the other hand, certain healthy foods may reduce the blood levels of inflammatory markers.
One 3-month study in 20 people with diabetes showed that eating 37 grams of chia seeds daily reduced the inflammatory marker hs-CRP by 40%. In contrast, those who got wheat bran didn’t experience a significant benefit.
Other studies on chia seeds have failed to detect any significant effects on inflammatory markers.

Chia Seeds Are Easy to Incorporate Into Your Diet

Chia seeds are incredibly easy to incorporate into your diet.
The seeds themselves taste rather bland, so you can add them to pretty much anything.
They also don't need to be ground like flax seeds, which makes them much easier to prepare.
They can be eaten raw, soaked in juice, added to porridge, pudding, smoothies or added to baked goods.
You can also sprinkle them on top of cereal, yogurt, vegetables or rice dishes.
Because of their ability to absorb both water and fat, they can be used to thicken sauces and as egg substitutes in recipes.
They can also be mixed with water and turned into a gel.
Adding chia seeds to recipes will dramatically boost their nutritional value.
They do also seem to be well tolerated, but if you're not used to eating a lot of fiber, then there is a possibility of digestive side effects if you eat too much at a time.
A common dosage recommendation is 20 grams (about 1.5 tablespoons) of chia seeds, twice per day.

Caution

Chia seeds are not only rich in nutrients, omega-3 fat, antioxidants and fiber but also easy to prepare. People commonly add them to their porridge or smoothies.
Studies suggest that they have various health benefits, ranging from weight loss to reduced inflammation.
If you don’t eat chia seeds already, you should definitely consider adding them to your diet. They’re among the few super-foods worthy to be so-called.

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 AMLA/ INDIAN GOOSEBERRY

Amla is a store house of many nutrients. Like the famous proverb " an apple a day, keeps the doctor away", an amla a day will keep scurvy or Vitamin C deficiency away ! Just one amla provides us enough Vitamin C for the day, which we'ld get by eating about 500 gm of grapes !

1) Keeps heart diseases at bay- Eating amla regularly halts the building of bad cholesterol in the blood vessels, which lead to heart diseases. It also prevents the heart muscles from thickening or clogging.

2) Fight cough - Mixing 2 teaspoons of amla juice with equal amount of honey and having it on regular basis can help to cure cough, cold, as it is rich in Vitamin C.

3) It has anti-ageing properties- Amla is high in antioxidants, which reduces the chances of cell damage. It fights against the ill-effects of free radicals and assists in anti-ageing,

4) Cures ulcer- Amla has high anti-bacterial properties which help it to prevent all types of ulcer. Being rich in Vitamin C, helps to prevent mouth ulcers too. It aids to lower the acidity level in the body, thus lowering the chances of ulcer formation.

5) Lowers blood sugar- Those foods which are normally high in polyphenol are able to help the body fight against the ill-effects of high blood sugar. Being high in polyphenol, helps diabetics in better absorption of insulin, leading to reduction of blood sugar levels.

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-                      
HTTP:GSEASYRECIPES.BLOGSPOT.COM/
FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                                              

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MEDICINAL BENEFITS OF GARLIC

Garlic, though a vegetable is classified as a spice and has strong pungent smell, due to which many people keep far away from it. 
Some of the reasons, why one should consume garlic regularly are-

1. Fights Common Cold: Garlic and garlic based homemade treatments are great ways to ward off the common cold. Garlic contains the chemical "allicin" which is known to fight the common cold infection.
2. Improves Bone Health: Garlic is known to be very beneficial for bone health, especially in menopausal women. Women may encounter bone loss during menopause as the production of estrogen is lowered. Garlic encourages estrogen production which can stop bone loss and protect against osteoarthritis.
3. Aids In Lowering Blood Pressure: High blood pressure is a known killer across the world. Garlic contains polysulfides which are effective in the widening of the blood vessels and also relaxation of the muscles. This helps blood pressure being lowered within the body and is an effective home remedy if consumed in controlled amounts.
4. Reduces Fatigue - Garlic is known to reduce fatigue as it controls the heart rate by lowering blood pressure.
5. Lowers Heart Diseases By Controlling LDL Cholesterol- LDL cholesterol, also known as bad cholesterol, is controlled by allicin as it improves liver functions. The liver can then break down LDL cholesterol easily and thus also helps in preventing arteriosclerosis. Garlic is also known to prevent blood clots that lead to heart attacks.
6. Garlic has anti-parasitic and anti-bacterial properties: Garlic has been known since ages to be an effective anti-bacterial and anti-parasitic agent. Garlic extracts or small amounts of garlic in your diet can help you build up immunity and also kill infections within your system effectively

  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