That humble cabbage in your vegetable shelf can help you fight diabetes

We all know that the burden of diabetes is growing all over the world and it will keep increasing. The 2019 facts and figures about this hormonal disorder alone is more than a wake-up call. This year’s data by the International Diabetes Foundation come up with the following statistics:

• 463 million adults in the age bracket of 20-79 years, were affected by diabetes
• This figure will escalate to 700 million by 2045 this will rise to 700 million
• People between 40 and 59 years of age are mostly affected by diabetes
• 232 million: The number of people with undiagnosed diabetes
• The death toll of diabetes was 4.2 million

A diet rich in vegetables and fruits is a powerful weapon against high blood sugar levels and cabbage is known to be one of the best veggies for tackling this condition. Cabbage isn’t your favourite vegetable, we know and the reasons are valid too: It’s smelly, it’s unappealing and if not cooked right, can be very tasteless too. But if you are a diabetic or suffering from metabolic syndrome, then cabbage is that one vegetable that should be on your grocery list without fail. Yes, cabbage can do wonders to treat diabetes naturally, and probably get you off medications too (if you are lucky enough). Did you know okra/ ladies finger/ bhindi can also help fight diabetes naturally?

Controls blood sugar

Cabbage has a lot of antioxidant and antihyperglycemic properties that make it a medicine for diabetes. In a study done on rats in 2008, cabbage extracts fed to them for 60 days lowered blood sugar levels and also helped to control fluctuations and keep the readings in the safe range.

It helps to lose weight

Cabbage is low in calories and high in fibre content, so it becomes an ideal vegetable to choose for diabetics. It is also low on glycemic index with a rank of 10 (anything below 55 is considered low). GI is an indicator of how fast the carbohydrates will raise the blood glucose levels in your blood. A food item with a high GI means it will raise the levels quickly as compared to food with low GI. So bring cabbage to your table as often as you can.

Improves kidney functions

Since cabbage can help keep blood sugar level in control, it also helps to maintain the kidney functions. When a diabetic has extremely high blood sugar levels (over 600 mg/dl), the kidneys try to get rid of the extra blood sugar by eliminating it through urine. This leads to excessive loss of body fluids, resulting in dehydration. Dehydration causes the blood to become thicker and further increases the blood sugar levels which makes it difficult for the kidneys to rectify it. This is why diabetics are more prone to kidney failures.

How to eat it:

• A simple way to include cabbage in your diet is to prepare the vegetable as a side dish at least thrice a week.
• If you dislike the preparation, add cabbage to your dals and soups to reap its benefits.
• Prepare cabbage juice by chopping the vegetable and blending it on a high speed.
• Add boiled cabbage to your salads with a dash of salt and lemon.

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
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5 Foods To Keep Your Eyes Healthy

7th April is celebrated as the World Health Day. This year the theme for World Health Day is 'Universal health coverage: everyone, everywhere'. With the increased use of smart phones, screen time and poor nutrition, we are somewhere taking our health for granted. Our eye health is greatly affected with all the unhealthy modern habits. Poor nutrition is not just affecting our vision but our overall eye health. There are certain nutrients which are required for good vision. Some of them may include Lutein, Zeaxanthin, Beta-carotene, vitamin A, zinc, vitamin C, Vitamin E, omega-3 fatty acid, etc. If your diet lacks all these nutrients, perhaps it is time to revamp your diet.

Here are 5 foods you must include in your diet for healthy eyes.
1. Okra
Okra is loaded with beta-carotene, it contains zeaxanthin and lutein,all of these nutrients are essential for maintaining good vision. It also has decent amount of vitamin C that helps in maintaining overall eye health.
2. Apricots
Boasting of a high beta carotene content, apricots are one of the healthiest fruits you can add to your diet. Regular intake of nutrients such as vitamin C and E, zinc and copper- all found in apricots - can reduce the risk of macular degeneration, and promote good vision.
3. Broccoli
The cruciferous wonder is a storehouse of health benefits difficult to count on fingers. Broccoli is rich in lutein, an antioxidant that promotes eye health. The fiber rich vegetable also contains vitamin C and beta-carotene along with lutein and zeaxanthin, all of which promote eye health.
4. Fish
Eating fish regularly may do wonders for your eyesight. The rich content of omega-3 acids can prevent the chances of macular degeneration, a disorder that causes vision loss in the elderly population.
5. Nuts and Seeds
It wasn't for anything that your mother chased you around to tuck in your daily fill of nuts and seeds. Nuts like almonds and walnuts are rich source of mineral zinc and vitamin E. Vitamin E is a very essential nutrient to build good eye sight. The nutrient also helps slowing the process of macular degeneration.

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HEALTH BENEFITS OF OKRA/ LADY FINGER

The okra plant also produces a very pretty flower – white with a wine-red center. While this adds to okra’s esthetic value, its true specialty is the edible green seed pods it produces. These pods are extremely beneficial to human health. Here are five of the main benefits:

1. It Helps Fight Diabetes

Evidence of this was shown in animal studies. Once these studies were underway, researchers were able to purify the principle chemical that’s known for its abilities to improve diabetic people’s health. In one study, the chemical, called myricetin, was given to pregnant rats that had gestational diabetes. This was found to have highly positive effects on their blood sugar levels.
Furthermore, the study found that when the solution containing myricetin was given to the rats orally, their digestion slowed down. This allowed glucose to stay in their system for a longer time period, which meant that levels of it in their bodies had a much less dramatic post-meal spike.

2. It Lowers Your Caloric Intake
Okra contains a rare combination – it’s very nutrient-rich while containing few calories relative to its nutritional value. It’s also a great source of carbohydrates, as are similar vegetables.
Numerous studies have established a clear link between an unnecessarily-high caloric intake and various diseases, so it’s always a good thing to eat something that will give you the nutrients your body needs while being low in calories.

3. It’s Chock-Full of Vitamins

No less than 10 different vitamins and minerals can be found in okra, with some of the highlights being Vitamin A, which is great for the skin, Vitamin C, which does wonders for the immune system, and Vitamin E, which helps prevent cell damage in the body.
Doing away with your vitamin supplements and introducing this vegetable into your daily diet together with similar ones is pretty much a no-brainer. In addition to okra’s high vitamin and mineral content, what’s particularly special about it is the highly efficient way it delivers vitamins to the body.

 

4. It Improves Digestion
Because okra is high in fiber, it can have a positive impact on your digestive system and assist with gastrointestinal difficulties, especially with regard to regulating your “transit time” – the time between eating and going to the bathroom.
Fiber is great because it offers something the body can’t process, which in turn helps it to form a regular stool. It is now a known fact that people who have a healthy digestive process tend to have other bodily processes that are equally as healthy.

5. It Improves Your Skin Quality

The dietary fibers and Vitamin C contained in okra promote skin health by boosting various important bodily processes. For instance, the latter is known to improve the effectiveness of the body’s regenerative abilities.
There are some who also credit okra with improved skin pigmentation, however there are no studies to corroborate this.

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