Amazing! Who Knew Raisins Were This Good For You?

Raisins have been revered as a healthy snack for centuries as they contain just the right amount of sugar, vitamins, fiber, minerals, and antioxidants to curb a sweet tooth while offering plenty of health benefits. 

Raisins are made from seedless grapes, which have been harvested and sun-dried to turn their skins into the gorgeous shades of caramel and brown that they’re known for. Being a great source of energy and nutrients, raisins are some of the best and most affordable health foods in the world and they’re perfectly suitable for all ages. 

Below you’ll find 10 incredible health benefits of raisins. 

1. Relieve Constipation
Raisins contain fiber which swells when eaten and absorbs the natural fluids present in the body. This adds bulk to any food moving through the intestinal tract, ultimately helping to provide relief from constipation. This type of fiber is known as insoluble fiber as it takes in water and gains volume in that way.

2. Promote Weight Gain 

Raisins help people gain weight in a healthy way as they’re full of glucose and fructose. They form an ideal part of a diet for bodybuilders or athletes who need a powerful boost of energy, or for those who want to put on weight without accumulating unhealthy amounts of cholesterol. 

3. Prevent Cancer
Raisins contain high levels of catechins that help to prevent cancer. These are polyphenolic antioxidants that destroy any free radicals in the body, which are one of the primary underlying causes of cancer growth. Furthermore, the fiber content of raisins help to promote excretion of bile from the body, thus flushing out any dangerous toxins that can cause cancer. 

4. Reduces Hypertension 

Studies have shown a positive correlation between reduced hypertension and consumption of raisins. Many of the nutrients found in raisins are beneficial, but experts believe that it’s the high level of potassium that helps reduce hypertension. Potassium is a well-researched mineral that helps to reduce the tension of blood vessels and decrease high blood pressure, and the dietary fiber is also thought to reduce the stiffness of blood vessels which, in turn, reduces hypertension. 

5. Dental Care
Oleanolic acid, one of the phytochemicals present in raisins, plays an important role in protecting your teeth from decay, cavities, and brittleness. This acid helps to prevent the growth of Streptococcus mutans and Porphyromonas gingivalis, two of the bacterial species that are responsible for cavities. As strange as this might sound, when eating these dried fruits, let them stick to your teeth for a bit as this ensures an extended contact of oleanolic acid with your teeth. Furthermore, raisins are rich in calcium, which strengthens and demineralizes tooth enamel. 

6. Heart Health 

The high levels of fiber, potassium, phenolic acid, polyphenols, tannins, and antioxidants present in raisins help to burn cholesterol and lower blood pressure, promoting good cardiac health. 

7. Controls Diabetes
In a number of studies, raisins have been shown to lower the postprandial insulin response, which means that they can stabilize the spikes or plunges of insulin after a meal that can be potentially dangerous to those with diabetes. They also help to regulate the release of ghrelin and leptin, which are the hormones that are responsible for telling the body when it’s full or hungry. By keeping a check on these hormones, people who eat raisins can improve their chances of maintaining a healthy diet and prevent overeating. 

8. Treat Anemia 

 Raisins contain a lot of iron, which helps in the treatment of anemia. It also contains a lot of vitamin B which is essential for the formation of new blood. The high copper content also helps in the production of red blood cells. 

9. Eye Health
Raisins contain antioxidant-rich polyphenolic phytonutrients, which are excellent for ocular health. They help to protect the eyes from the damage caused by free radicals, in the form of macular degeneration, cataracts, and age-related weakening of vision. 

10. Reduces Arthritis Pain 

Raisins constitute a natural source of antioxidants and polyphenols, which have strong anti-inflammatory properties. Gin-soaked golden raisins are a popular home remedy which helps to relieve chronic and arthritic pain. Anecdotal evidence suggests that people show an improvement in arthritic symptoms between 1-8 weeks of consuming ten of these drunken raisins each day.

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

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8 Immunity-Boosting Beverages to Drink When You're Sick, According to Dietitians

As winter approaches, many of us start to think about strategies to stay healthy through cold and flu season. One of the most accessible and simple ways to do this is to reach for foods and beverages that contain immune-supporting nutrients. But with so many products on the market touting these properties, it can be hard to discern which are actually effective. 

Understanding which nutrients are tied to improve immune function and what foods they’re found in is key to feeling empowered in the grocery aisle. We’re here to help with a brief rundown on the immune system-optimizing nutrients and a convenient list of some of the best immunity-boosting beverages.

Immune-Boosting Nutrients

While prioritizing a balanced diet that includes all (or most) of the major food groups is the best way to ensure a healthy, functioning immune system, there are certain nutrients specifically tied to immune function. Here are some of the most impactful nutrients that you’re likely to find in certain beverages:

Vitamin C

When many people feel a cold coming on (or want to ensure they don’t catch one), vitamin C-rich foods, drinks, and products are often what they reach for. “Vitamin C stimulates the production of white blood cells, which are essential for fighting infections, and also acts as a powerful antioxidant, protecting cells from free radical damage,” says Amy Davis, RDN. Free radicals are oxidative compounds that often contribute to many acute and chronic illnesses. Kiwi, citrus fruits, berries, broccoli, tomatoes, and peppers are all great sources of vitamin C. 

 

Vitamin D

Over 40% of Americans unknowingly struggle with vitamin D insufficiency1, putting their immune system at a disadvantage. “Vitamin D aids in producing infection-fighting proteins,” explains Julie Pace, RDN. “It also enhances the function of white blood cells and reduces inflammation,” Davis adds. And while vitamin D can be tricky to find in the diet, portobello mushrooms, salmon, sardines, eggs, and fortified foods like milk (cow’s or plant-based), cereals, and orange juice are all great places to look. However, sun exposure is one of the most effective strategies for obtaining vitamin D.

Vitamin E

As a major antioxidant, vitamin E deficiency2

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7011499/

has been found to impair immune function as this vitamin modulates immune cell function. This fat-soluble nutrient is found in nuts, seeds, avocado, spinach, asparagus, peppers, broccoli, and wheat germ.

Phytonutrients

Speaking of antioxidants, plant compounds (or phytonutrients) of all kinds, whether it’s flavonoids, phenolic acids, or carotenoids, typically exhibit antioxidant benefits3. This helps reduce inflammation throughout the body as well as ward off free radical molecules. As you might imagine, phytonutrients are going to be found in plant-based foods, including fruits, vegetables, whole grains, legumes, nuts, seeds, herbs, teas, and other specialty items like coffee.

Zinc

“Zinc plays a major role in the production and proper functioning of immune cells and is also involved in the body's ability to fight infections,” says Davis. This infection-fighting capacity is related to zinc’s antioxidant properties. “It also provides antiviral support, including blocking coronavirus replication,” Pace adds. Zinc sources include cashews, pumpkin seeds, hemp seeds, legumes, poultry, beef, and oysters.

Selenium

This mineral is another classic antioxidant, further supporting the immune system. Selenium not only acts as an immunomodulator through regulating selenoproteins4 that protect immune cells, but it also acts as an immunostimulator through actions like anti-tumor activity. Brazil nuts, sunflower seeds, eggs, fatty fish, dairy, mushrooms, and soy products are all fantastic places to find selenium.

Fiber

“A large portion of the immune system is housed in the gut,” says Davis. This is thanks to the significant influence the gut microbiome (a community of over a trillion microorganisms largely located in the colon) has on the immune system5. Soluble fiber in particular acts as a prebiotic, or food for healthy bacteria in the biome, helping this microbe community thrive. All fiber-containing foods will contain both soluble and insoluble fiber, but some especially rich sources of soluble fiber include oats, apples, citrus, barley, carrots, flax seeds, avocado, and legumes.

Probiotics

“In that same vein, probiotics are crucial to maintaining a healthy balance of gut bacteria and are key for improving immunity,” says Davis. Probiotic-rich foods introduce more beneficial bacteria to the microbiome, further supporting that system. Probiotics are found in yogurt, cultured cottage cheese, kefir, and other fermented foods such as kimchi, sauerkraut, and kombucha. 

8 Immunity-Boosting Beverages

1. Green Tea

“Green tea is a beverage linked to immune health since it is rich in antioxidants called catechins,” says Davis. Moreover, epigallocatechin-3-gallate (EGCG) is a plant compound found in green tea that is tied to immune system regulation and modulation6. And if you’re sensitive to caffeine or prefer to enjoy tea in the evening, no fear, decaffeinated green tea still offers all of these benefits.

2. Smoothies

Smoothies are tasty, easy-to-prepare beverages that you can load up with immune-boosting nutrients. Reach for berries, kiwi, or citrus for your vitamin C, fortified milk or orange juice for your vitamin D, avocado or spinach for vitamin E, hemp seeds (also lovingly known as hemp hearts) for zinc, dairy or sunflower seeds for selenium, and yogurt or kefir for probiotics. All the plant-based ingredients in your smoothie will provide fiber and plant compounds, too!

3. Echinacea Tea

As a beautiful bright pink flower, echinacea is packed with immune-boosting vitamin C, selenium, zinc, and plant compounds. “Packed with antioxidants, echinacea offers immunomodulating, anti-inflammatory, antibacterial, and antiviral benefits, making it a powerhouse for immune support,” Pace explains. Plus, the tea made from this popular herb has a lovely mildly earthy, floral taste.

4. Ginger Tea

“Ginger is known to have anti-inflammatory and antioxidant properties, helping to bolster the immune response” says Davis. In fact, research has even linked this root vegetable to improvement in colorectal cancer markers7. Plus, ginger contains an array of plant compounds, can be brewed with any fresh or frozen ginger you have in your house, and is conveniently caffeine-free. Add some honey to your tea to amplify the immune-boosting benefits as this sweetener is chock-full of phenolic compounds that also target inflammation and oxidative compounds.

5. Yerba Mate

Yerba mate is a South American plant used to brew a tea-like beverage that holds great cultural significance in countries like Argentina, Brazil, Paraguay, and Uruguay. And while it’s been a staple beverage in the indigenous communities of these regions for thousands of years, this drink is starting to gain in popularity in the States. This is thanks, in part, to the impressive health benefits it offers – including on our immune health. Mate boasts a range of plant compounds8, including polyphenols and saponins, and one cup contains 13% of one’s daily value for vitamin C as well as four percent zinc. Although this caffeinated beverage can be tricky to track down, Guayakí is a mate brand that can be readily found in grocery stores and convenience stores nationwide. Opt for their loose leaf and unsweetened products for the most immune health benefit.

 

6. Bone Broth

Few things are as comforting as a warm mug of bone broth, especially as winter rolls in. It’s just a happy coincidence that this savory beverage is also terrific for our immune health. “Bone broth has been linked to boosting the immune system due to its collagen and glutamine content, which support gut health,” says Davis. These nutrients work by supporting gut lining integrity and gut microbiome health.

7. Jun

For a healthy dose of immunity-boosting probiotics, green tea compounds, and honey, look no further than jun, the slightly healthier sister of kombucha, which contains no refined cane sugar. You can expect jun to offer a more mild, smooth flavor compared to ‘booch, too.

8. Golden Latte

As an increasingly trendy beverage, golden lattes feature the superfood turmeric. “Turmeric contains curcumin, which is a powerful anti-inflammatory compound that supports immune health, therefore, golden milk lattes have become a popular option for enjoying turmeric in beverage form,” Davis says. Other spices it features, including cinnamon, ginger, and black pepper, also contain immune-boosting plant compounds. You can easily make this drink at home by warming two cups of your favorite milk and adding a teaspoon or so of turmeric, a drizzle of honey, and a sprinkle of cinnamon, dried ginger, and black pepper.

 

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

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High Cholesterol: Experts warn against consumption of these 4 food items

High cholesterol is associated with poor diet choice

If your diet is proper, you don't have to worry about the risk of chronic ailments. However, sometimes being unable to resist the palatability of a few food items and also sometimes without being completely aware of the constituencies of the food we end up making glaring mistakes; putting ourselves at the risk of developing health complications.

One such health complication which is directly linked to poor diet is high cholesterol.

Increased cholesterol levels increase the risks of heart disease and stroke. "Globally, a third of ischaemic heart disease is attributable to high cholesterol," says the World Health Organisation (WHO) and adds that raised total cholesterol is a major cause of disease burden in both the developed and developing world as a risk factor for ischemic heart disease and stroke. In 2008, the global prevalence of raised total cholesterol among adults was 39% (37% for males and 40% for females).

In order to cut down the risk of developing heart related complications due to high cholesterol one needs to stop consuming red meat, fried food, processed meat and baked goods, as per Harvard Medical School.

Red meat

Red meat is always considered bad for cholesterol and those with high cholesterol are often suggested to not have red meat so that the cholesterol harmony in the body is not disturbed. "Beef, pork, and lamb are generally high in saturated fat. Cut of meat like hamburger, ribs, pork chops, and roasts are highest in fat. You don’t have to avoid meat entirely, just eat it only on occasion. Limit yourself to the recommended 3-ounce portion size and stick to leaner cuts like sirloin, pork loin, or filet mignon. Better yet, replace meat with proteins that are lower in saturated fat and cholesterol, like skinless chicken or turkey breast, fish, and beans," experts at Harvard Medical School say.

Processed meats

Experts warn against the consumption of processed meat, especially for high cholesterol patients. Processed meats often use the fatty cuts of the meat and hence have extremely high levels of cholesterol and saturated fat which is harmful for the heart health of those already having high cholesterol. Though experts suggest few healthier alternatives to processed meats, these are not devoid of cholesterol either.

​Baked food

For many, cookies and pastries are the most delicious things that have ever existed on this planet. From kids to older people everyone loves having these extremely sweet foods either as a snack or as a dessert. Experts have warned that the amazingly high amount of butter, shortening and sugar does no good to the human body and particularly to those who already have a spiked cholesterol level in the blood it builds up an unforeseen future disaster.

​Fried foods

Many people can't stop having crunchy fried stuff. Experts have also warned against the intake of deep fried foods, as they say, deep frying increases the energy density or calorie count of food. Experts suggest using an air fryer or using healthy oil to fry the food.

​What should people know

Diet is an important aspect of health, so is lifestyle. Including more physical activity, eating more natural food, eating seasonal food, having more antioxidants and phytonutrients is essential for an overall good health. However, with growing age despite all precautions, the body succumbs to age related problems. In such cases one should never delay taking medical assistance and should have regular health checkup. 

 

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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