Cauliflower

The cauliflower is a flowering vegetable that is often cooked with other vegetables like potatoes and green peas. White cauliflower is the most commonly grown, but there are also other verities, purple and green. The health benefits of cauliflower are enormous. Include cauliflower vegetables in your diet on a regular basis if you want to receive the fantastic health benefits. Cauliflower is high in vitamins, nutrients and antioxidants. It also contains anti-inflammatory agents and serves as a detoxifying agent for the body.

Cauliflower supplies a tremendous amount of vitamin C, vitamin K, fiber and folate, as well as a great supply of B vitamins, including B6(pyridoxine), B5 (pantothenic acid), B2 (riboflavin), B3 (niacin), and vitamin B1 (thiamin). There are also minerals and other nutrients, such as potassium, protein, phosphorus, manganese, and magnesium, found in cauliflower.

100 grams of raw cauliflower contains only 25 calories, Carbohydrates- 4.97 g, Dietary Fiber- 2.0 g, Protein- 1.92 g, Carbohydrates- 4.97 g, Folate- 57 mcg, Niacin- 0.507 mg, Pantothenic acid- 0.667 mg, Pyridoxine- 0.184 mg, Riboflavin- 0.060 mg, Thiamin- 0.050 mg, Vitamin C- 48.2 mg, Vitamin E- 0.08 mg, Vitamin K- 15.5 mcg, Sodium- 30 mg, Potassium- 299 mg, Calcium- 22 mg, Copper- 0.039 mg, Iron- 0.45 mg and Phosphorus- 47.00 mg.

Health Benefits of Cauliflower

01) Weight Loss: -

Cauliflower is a great food to include in your diet when you want to lose weight because it’s low in calories and can be used in a variety of ways. Try cooking the cauliflower into “rice” and using it in stir-fries instead of regular rice.

02) Heart Disease: -

Cauliflower protects from heart disease in many ways. If your arteries remain flexible, you are less likely to suffer from a heart attack or stroke. Cauliflower avoids the chronic blood vessel inflammation involved in arterial hardening. The potassium in cauliflower helps to keep your blood pressure under control which is one of the main reason of heart attack.It also reduce the LDL or bad cholesterol considerably. Cauliflower contains allicin, which can improve heart health.

03) Cancers: -

Cauliflower is an excellent source of fiber, which helps to improve colon health and can even help prevent colon cancer. Cauliflower, contain indole-3-carbinol, a substance that can affect the metabolism of estrogen in the body, and prevent breast and other cancers that primarily strike women.

04) Fetus Development: -

Folate found in cauliflower, is needed for cell growth and replication. For this reason, it is often recommended that women who are pregnant eat significant amounts of cauliflower in order to help their unborn children develop properly. folate, a B vitamin that prevents neural tube defects in the baby and helps to proper development of a baby’s brain and spinal cord.

05) Detoxification: -

Cauliflower contains phytonutrients called glucosinolates, which are sulfur-containing compounds. They give cauliflower its pungent smell and flavor and they help our body get rid of toxins and carcinogens. When chewed, glucosinolates break down into their active form, known assulforaphane, which is what then triggers and activates liver detoxification enzymes.

06) Healthy Bones: -

It is due to the special combination of vitamins K and vitamin C; cauliflower can keep your bones healthy.

07) Digestion: -

Dietary fiber is very important, as it helps clean the digestive system, making the stool move through the intestines more easily. Cauliflower is a great source of dietary fiber, which is essential for optimal digestion. Cauliflower also contains a compound called glucoraphin, which protects your stomach and intestines from certain health conditions.

08) Arthritis: -

Cauliflower is an excellent source of vitamin K and omega-3 fatty acids, both of which have been proven to lower the levels of chronic inflammation that are involved in diseases of arthritis.

09) Alzheimer: -

Cauliflower (contain high levels of vitamin K) can help to prevent the sort of neuronal damage that can sometimes lead to Alzheimer’s disease. Research also suggests that eating cauliflower can help to slow the progression of Alzheimer’s disease in those who already suffer from the condition.

10) prevent premature aging: -

As you grow, you have less collagen at your disposal, and collagen is necessary for resilient and elastic skin. Vitamin C in cauliflower helps your body to produce more collagen and help you to grow old gracefully by promoting the maintenance of smooth, wrinkle-free skin.

Whether now you are convinced why regularly eating more cauliflower can help to improve and extend your life? If not, give me more reasons.
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Best food that cleanse the kidneys

Cranberries

Cranberries give us quinine—a substance that this liver turns into hippuric acid solution. Hippuric acid solution is instrumental in removing urea and uric acid. Cranberries also make urine far more acidic, which stops bacteria via attaching towards walls on the urinary area.

Grapes

Organic grapes help get rid of out waste elements such as uric acid. Drinking the glass involving grape juice first thing the next day is a very good to start the afternoon. Drink this juice because is without adding sugars or drinking water.

Garlic

Garlic is usually a natural diuretic. Diuretics cleanse the kidneys simply by forcing them to put far more sodium into your urine. This enhance in sodium draws unwanted water from your blood in addition to reduce pressure for the artery walls.

Dandelion Leaf

Dandelion leaf is well known for its capability to promote bile excretion inside liver. It is additionally very helpful in stimulating urinary operate. These aids remove unwanted water from your body in addition to improve detoxification on the kidneys in the operation. Dandelion leaf can be brewed in a tea, or they can be eaten as an alternative to lettuce.

Ginger Herbal tea

Ginger root can be peeled in addition to boil as well as a few dashes involving turmeric powdered. After cooking, the liquid can be separated from your solids to make a tea. Drinking this particular tea soon after lunch in addition to dinner will help with digestive function and assist in the flushing involving toxins from your kidneys.

Celery

Apple juice has become an essential ingredient in a number of home solutions for kidney stones. Organic apple juice also helps get rid of out kidneys which enables it to be instrumental to keep them healthy. Organic oatmeal is an excellent choice for just a healthy goody, and apple juice can be drunk at any time during the afternoon.

Cucumbers

Cucumbers work as a pure diuretic in addition to natural laxative. They assist in the expulsion involving harmful substances from your kidneys. Cucumbers may also help break up bladder in addition to kidney stones.

Onions

Onions guide stabilize bloodstream pressure in addition to detoxify the entire body. Onion juice has become used by some people to guide pass kidney stones.

Sprouts

Sprouts are perfect for detoxifying quite a few processes on the body. They are particularly helpful in aiding to get rid of kidneys given that they contain lot water. This specific, combined because of their function like a natural diuretic, helps help the detoxification on the kidneys.

Beans

Legumes such as kidney espresso beans, soybeans, and peas comprise arginine—an amino acid solution that really helps to cleanse this kidneys involving ammonia.
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Jeera / cumin for skin and health

Jeera which is also known as cumin seeds is an important ingredient in many Indian dishes. Apart from adding taste your food, do you know the amazing health and skin benefits of this spice? If your answer is no then go with this article and find them.

To balance your digestion jeera or cumin seeds water help you a lot. Drink a glassful of jeera water daily to increase the number of carbohydrates, fat breaking enzymes and glucose. It improves the body metabolism rate and maintains the proper digestion, by which the you can ward off the disorders like morning sickness, malabsorption syndrome, nausea, diarrhea, atonic dyspepsia, flatulence and so on.
Drinking jeera water can help to clean the toxins in the body. The antioxidants present in the jeera seeds flushes out the body impurities and offers benefits to the organs like liver and stomach. Soak a table spoon of jeera in water for a night and drink this water in the next day morning, by this process there will be improvement in the bile production in the liver and it also combat with the common problems like abdominal gas, acidity and bloating stomach.
For the proper functioning of the immune system, iron plays a key role and one can get the iron easily from jeera. A mixture prepared by adding a table spoon of jeera into a full glass of water contains approximately 1.3 mg of iron. In addition to the iron, it is also the best source to get vitamin A and C that have the antioxidant properties. So, drink jeera water regularly to fight with many diseases
Jeera water is also proved itself as a best concoction to get good sleep, people who are suffering the insomnia or sleeping disorders can try this.
Who don’t want a sharp brain, studies showed results that jeera water has the ability to improve brain power. It enhances your memory and intelligence when it is consumed from the tender age.


The dietary fiber present in the jeera helps to fight with the toxic elements present in the body. The special free radical hunters exist in the jeera turns it as an excellent skin cleanser. Drink jeera water to improve the skin freshness, cleanliness and to polish natural glow to the face.
Jeera contains the trace minerals like calcium, potassium, manganese, copper, selenium and etc that are very essential for the smooth and supple skin.
The anti-aging vitamins like A, C and E present in the jeera works as antioxidants and fight with the free radical molecules that are strengthening the aging process. So, drink jeera water to replenish the skin and restrict the problem of premature aging.
Drink a glass of jeera water if you are feeling with skin burning sensation.
To swipe the acne prone skin, jeera acts very well. Boil two or three table spoons of jeera in water and use it as a toner. To get the better result add this water few drops of essential oil.
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Plums For Skin, Hair And Health

Plum is a wonderful juicy fruit which belongs botanically to the family of Rosaceae. This fruit belongs to the genus: Prunus domestica, which also includes peaches, nectarine and almonds. It is one of the few fruits that come in a panorama of colors. The plant which bears this fruit is a small shrub which is widely grown all across the world especially in China, United States, Japan and Europe. The plum fruit differs in colour and size according to their region of origin. And the plant bears plum fruits mostly during the months between May and September. Each plum weighs around 50 grams and measures about 5 to 6 cm.
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Benefits of eating ivy gourd

Ivy gourd or coccinia grandis is also referred as baby watermelon, gherkin, gentlemen’s toes or little gourd. The skin of the ivy gourd is smooth with the blend of green and white colors. It consists of white flesh that is similar to the taste and appearance of a cucumber. Their taste is good and consists of many health benefits as described below.

Health benefits of ivy gourd

Laxative properties

This vegetable improves the bowel movements of the body due to because it has the laxative qualities, which are resulted due to the existence of vitamin A and beta-carotene in the vegetable. With this property it also cures gonorrhea.

Controls blood sugar levels

Ivy gourd has the ability to control blood sugar levels in a natural way. This is because of the liver enzyme in the vegetable that controls the metabolism rate of sugar in the body with the process of improving glucose production. Hence it is highly recommended for diabetic patients to assist them in a strong way.

Health vitamins

As it is loaded with high amounts of vitamins it got the name of healthy food in various parts of India. Every vitamin is essential for the proper body functioning and is helpful for the defense mechanism. The abundant amount of vitamin C present in the vegetable helps to condition your bones and it also plays a vital role in the development of general structure of the body. On top of the above it is filled with the set of vitamins such as beta-carotene, vitamin A, vitamin B1 and B2, in addition it is thought to have the properties of anti anaphylactic as well as anti-histaminic. It is also believed that consumption of Ivy gourd along with the meals help to lower fever.

Some studies have noticed the presence of anti-oxidants in this veggie, and it assists our body by eliminating various illness conditions.

Heals certain diseases

Ivy gourd has been utilized as a medicine to cure asthma, bronchitis, jaundice and leprosy since time immemorial. The plant of this vegetable is used to control high fever and bowel problems. Also it is added in the diet to heal specific kind of blood diseases. People who are suffering with high cholesterol levels and asthma are suggested to intake the ivy gourd along with their diet inorder to hold it in control.

Include your diet with the Ivy gourd to lock the caring effects of the vegetable on your eyes, kidney, liver and heart. The regular intake of it gradually eliminates negative effects on your kidneys and it aids for the proper functioning of the kidneys. This particular veggie is utilized for the preparation of medicines that cure cough, hepatic problems, anorexia and diabetic wounds.

Ivy gourd is featured with the ability of detoxification and it acts ideal in cleaning our blood also. Ivy gourd not just has the anti-bacterial properties but also the pain killing and anti-ulcer properties. Leaves and the root of Ivy gourd are also responsible for the production of medicinal properties. The plant also got the advantage in the preparation of herbal supplements.
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Best Beauty and health benefits of jasmine

Jasmine is a white colored great aromatic flower which soothes your mind with in few just seconds, it has the power of wafting wonder scent in the air and is also finding its use in many places instead of the perfumes and scents. Jasmine famous for its fragrance also has many health and beauty benefits which are not known by many of the people.

Jasmine flowers are loaded with many oils, it contains essential oils and etheric oil. Apart from the oils jasmine also consists of specific substances such as benzilic, jasmon, indole, benzilic acetate, benzilic alcohol and linalcohol which has the properties of aphrodisiac.
Health benefits of jasmine

Balances blood sugar levels
Consumption of jasmine water or tea is an easy way to prevent the diabetes. It regulates the blood sugar and glucose levels which in turn it controls the diabetics.

Cleans the intestine
One of the great benefit of jasmine tea is that, it improves the health of the intestines. It reduces the stomach related problems including indigestion, constipation, irritable bowel stomach and bloating. It flushes out the bad through stool and urine so consume a cup of jasmine tea daily to cleanse your intestine system.

Good for weight loss
People who are seeking for liquids to consume during the weight loss session can easily add jasmine tea to their diet plan. It burns fat and helps in the reduction of the weight. It is encompassed with antioxidants and a specific caffeine named EGCG, which helps to reduce the weight.

Relieves stress
The soothing aroma of jasmine tea has tremendous effect on our brain, it soothes the nerves and gives relief from stress.
Beauty benefits of jasmine

Spray
Pour the jasmine water in a spray bottle and use it as your body spray to get relaxation from the tension. You can use this as your hair spray to lift up the aroma from hair, spray it after the bath when the hair is damp. Rather than pouring money on home and car deo, try the jasmine water.

Massage oil
Take some amount of jasmine oil and use it to massage over the complete body. The mild sedative properties of jasmine works great. Also use it to massage your dried and cracked foot.

Body butter
Simply mix a tablespoon of coconut oil with a tablespoon of jasmine oil to get the body butter. Body butter is called as one solution to many skin treatments. It heals the cracks and wrinkles, you can use it as your daily sunscreen or night cream.

Skin care
Add jasmine water to any of the DIY skin care recipes, or add it with baking soda and scrub your face to get clean and glowing skin.

Shampoo and conditioner
To rinse your hair, use the mixture of baking soda and jasmine water as a DIY shampoo. Pour jasmine water on your hair as a final rinse to hold on the fragrance and moisture, the same mimics the action of a leave in conditioner.

Mushroom

Benefits of mushrooms

Whatsoever your favourite—crimini, enoki, oyster, portobello, shiitake or perhaps white button—all mushrooms contain essential vitamins Magic mushrooms.Many kinds of mushrooms comprise good-for-your-bladder selenium along with, like people, they create vitamin Debbie when encountered with sunlight. Oyster mushrooms certainly are a good source or metal. Plus, they’re lacking in calories: Half a dozen medium white-colored, for example, have just 22. Here are a few of the numerous health benefits of mushrooms.

Boost your vitamin D

Yes, vitamin Debbie! Mushrooms will be the of this vital vitamin. Such as humans, mushrooms create vitamin Debbie when within sunlight. Exposing these to high degrees of ultraviolet B right before going to market converts more in the plant sterol ergosterol in the so-called sunshine vitamin. Within the U. S., portobellos fortified with vitamin and mineral D were being distributed, with a three-ounce (85-gram) portion providing with regards to 400 IU associated with vitamin Debbie (Osteoporosis Nova scotia recommends that will adults within 50 receive 400 to at least one, 000 IU daily). William Stevens, CEO in the trade group Mushrooms Nova scotia, says, “A handful of Canadian producers were testing this action. ” They adds that will “high D” or perhaps “sunshine” mushrooms need to be in stores within about 6 months or thus

Boost your Immunity Power

A examine done in mice along with published by the American Community for Nourishment found that will white option mushrooms may perhaps promote defense function by means of increasing your production associated with antiviral along with proteins which have been released by means of cells whilst they are attempting to protect along with repair your body’s areas. A afterwards study showed why these mushrooms advertised the growth of defense mechanisms cells–called dendritic cells–from bone fragments marrow. According to he scientists, this will help enhance your body’s immunity producing better support systems against invading germs

Work as antioxidants

In terms of antioxidants—the chemicals that support fight free of charge radicals which have been the consequence of oxidation in our body—we’re more prone to think associated with colourful fruit and vegetables than neutral-hued mushrooms. But a report at Penn Point out university showed how the oxygen revolutionary absorbance capability (ORAC)—a measure of a food’s entire antioxidants—of crimini along with portobello mushrooms were a comparable as regarding red peppers.

Speed up metabolism

N vitamins are vital regarding turning food (carbohydrates) in fuel (glucose), that the body burns to create energy. Additionally, they help your body metabolize body fat and health proteins. Mushrooms contain many vitamin B2 (riboflavin) along with vitamin B3 (niacin): 100 h (31/2 ounces) associated with crimini possess 44 % and 30 % of your daily encouraged amount, respectively, white option have thirty six and 30 %, and oyster mushrooms possess 32 along with 39 %.

Be good for your bladder

Selenium had a large protective result mainly among women, that the researchers think may result from gender-specific differences on this its deposition and excretion. Several varieties of mushrooms are abundant in this vital trace vitamin: 100 h of natural crimini possess 47 percent of one’s daily requirements, cooked shiitakes possess 45 % and natural white option have 19 percent.
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Guava for skin, hair and health care

Guava health benefits
Guava leaves are chanted as medical leaves in treating various health problems due to their medicinal values. Some of the health benefits are described below.

Helps to lose weight
Guava leaves stops the process of complex starch conversion into sugars, by which it helps to reduce the body weight.

Lowers cholesterol
Some researches have found that drinking tea prepared with the combination of guava leaves will lowers the bad cholesterol levels. Besides, in this process it doesn’t affect the good cholesterol. Sum up to the above it works as good liver tonic and flushes out the waste from this important organ. You need consume the guava leaves tea daily for at least three months to eye the results.

Good for diabetic patients
A research has found that guava leaf lowers the blood glucose by the process of lowering the alpha-glucosidease enzyme activity. On the other side it controls the body from absorbing sucrose and lactose through which sugar levels will hang at control.

Guava skin benefits
Cures acne and dark spots
One needs to solve their acne scars and dark spots in order to enhance their real beauty. In such cases take the help of guava leaves which contributes in removing them by its antiseptic properties. This special property kills the bacteria that generate acne. Prepare a paste from guava leaves with the addition of water and apply over the affected area. Leave it for few minutes. Rinse off with water and pat. Repeat the same process until to discover the results.

Black heads removal
To remove the black heads that are formed near to your nose, chin and other areas. Just grind the guava leave with enough amount of water and scrub it on the black heads area.

Treats anti-aging
The cause for the anti-aging and wrinkles is increase in the count of free radical molecules. They can be lowered by antioxidants, which is one specie property of guava leaves. Prepare a decoction from guava leaves by boiling the leaves on water and apply over the face to increase the skin firmness and to stimulate tone and texture.

Itching
Yet another amazing quality of guava is its allergy clogging property. Allergies are main reasons for various kinds of itches, by reducing the allergies, itches will also come down.

Aids digestion
Another amazing benefit of guava leaves tea includes regulating the digestion by fueiling the production of digestive enzymes in the body. The antibacterial properties of guava leave defeats the bacteria present in the stomach.
Guava leaves offers perk in the case of food poisoning and even helps to cure vomiting and nausea problems. To get the relief from stomach pain, boil the water and steep handful of guava leaves in it. Strain the solution and drink for three times in a day.

Guava benefits for hair
Aids to stop hair fall
Guava leaves have the ability in controlling hair fall. Boil handful of guava leaves in a litre of water around 15 to 20 minutes. Strain the water and apply over the scalp and roots after the water reaches to room temperature.
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Best indian spices

Boost your life with one of these herbs, root base, and crops that benefit your health up to they do your taste buds: From trying to keep your center healthy whilst your arteries distinct to minimizing pain and preventing cancer, these day-to-day flavors will add a healthy punch to all or any your breakfasts, lunches, as well as dinners.

1. Chili Peppers

Add some heat in your dish with chili peppers — as well as choose versions which can be especially spicy to find the maximum level of capsaicin. Capsacin, the ingredient to provide the plants making use of their spice, also offers medical benefits which include pain comfort, heart health and fitness, fighting prostate most cancers, and ceasing ulcers. If you might be ready to battle the trendiest peppers available, try habanero or maybe Scotch hood; for less of a jolt, test jalapenos, Speaking spanish pimentos, or maybe cherry peppers.

2. Cinnamon

You already love cinnamon inside pumpkin cake, cinnamon comes, raisin loaves of bread, and cinnamon glucose topping, but you will discover healthier methods to reap the use of this energy spice: Add it in your coffee, spread it about oatmeal, awaken it into peanut butter regarding celery stays, and the dash diet on sweet potatoes or maybe carrots. Even as it brings away (and warms up) the particular flavors inside foods it really is paired with, cinnamon will even help maintain your arteries balanced, manage blood sugar, and decrease cholesterol.

3. Tumeric

Brightly-colored turmeric comes from the same class of spices seeing that ginger — this means both crops can decrease inflammation inside arthritis patients (and may well block the particular formation involving some cancers). Check it out in a new curry chicken dish coming from Planet Green’s Kelly Rossiter — after which it add black pepper, since which tabletop staple is considered to help our bodies absorb turmeric regarding maximum impact.

4. Parsley

It’s all to easy to ignore which little bit of parsley which always arrives next to your main dish, especially when it seems little more than a decoration (even if the bright flavor does struggle bad breath).But this planting season green may be connected to health because days in the Romans, and from now on its proponents believe the particular herb aids pass kidney gems, battle deafness, preventing buildup inside arteries.

5. Oregano

When anyone shake added oregano onto your slice at the local pizzas joint you aren’t just introducing some vintage Italian flavor in your pepperoni-and-mushroom: Oregano is usually a major method to obtain thymol as well as carvacol — a couple antibacterial providers that struggle off illness — and contains quadruple the particular antioxidants involving blueberries. Similar to thyme, you can grow at your home and provides traditional flavor to almost any dish whether you make use of it fresh new or dehydrated.

6. Garlic

Love garlic clove or loathe it, you can’t deny it is useful to you: As a new staple of natural options and standard medicine, garlic clove has anti-fungal, antibacterial, as well as antiviral results, and some studies show so it can cease blood clots coming from forming within your arteries. It is also an quick spice to add into your daily diet: Try that in pasta gravy, on pizzas, roasted with other fruit and vegetables, or carefully chopped inside homemade propagates.

7. Thyme

The strong flavor involving thyme twos well with comfort foodstuff — believe wintry a pot of soup, stews, and roasts — and you can grow accustomed to full sun’s rays and well-drained garden soil, so you should utilize it fresh new or dehydrated all year-round.

However the health benefits go above warm soup over a cold night time: The herb’s gas is antiseptic as well as antibacterial, as well as recent studies show thyme can kill MRSA attacks, which usually are resistant to other antibiotics.
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Green leafy vegetables

In general, you should make an effort to eat at least five servings of produce daily (that’s regarding 2 1/2 cups of cooked vegetables), understanding that includes leafy green veggies. As long as these are prepared within a healthy method, leafy green veggies, like additional nonstarchy produce, are an incredible addition for a diet and provide countless health benefits.

Leafy green veggies are filled with vitamins, mineral deposits, and disease-fighting phytochemicals. There’re rich within fiber, a vital nutrient for weight loss and maintenance as it keeps a person feeling whole and facilitates control your own hunger. Fiber may also lower cholesterol and blood stress, and assistance to temper blood-sugar shifts by delaying the compression of carbohydrates into your own bloodstream following meals. This lessens your threat of cardiovascular disease and type 2 diabetes. Leafy green veggies also contain a lot of water, which assists in keeping you hydrated and plays a part in beautiful pores and skin and tresses.

Some leafy green veggies, like collards and kale, are particularly abundant in calcium, which assists in keeping your the teeth and bone tissues strong and reduces your present risk pertaining to osteoporosis. Calcium also plays a part in muscle functionality and blood-pressure management. Leafy green veggies contain potassium too, which additional protects versus osteoporosis and helps take care of blood-pressure quantities.

The antioxidants like vitamin D, lutein, and zeaxanthin which can be contained within leafy greens can help reduce your own risk involving cataractsand macular deterioration. Vitamin D helps the body make collagen far too; collagen can be a major part of cartilage that helps with joint flexibility, may decrease your risk involving arthritis, and keeps skin and tresses healthy and beautiful. Research demonstrates vitamin C might also slow bone fragments loss and decrease raise the risk of cracks.

Leafy greens that contain beta-carotene, for instance collard green veggies, spinach, and Swiss chard, contribute to the development and repair with the body’s flesh. Beta-carotene might also protect skin against sunlight damage. Beta-carotene is changed into vitamin A body, and food types of beta-carotene are the simplest way to get your own vitamin The fix, since really high dosage of nutritional A within supplements may be toxic and cause bone, liver, and sensory disorders as well as birth disorders. Food types of beta-carotene usually are entirely risk-free, though, because body regulates how much beta-carotene is converted into vitamin The.

Leafy green veggies are an excellent source of folate, that may reduce your own risk of cardiovascular disease and memory space loss. And considering that folate plays a part in the manufacturing of serotonin, it could help ward off depression and improve mood.

The E vitamin found within green leafy vegetables blends with vitamin C and keep skin healthy when you age. This nutritional also facilitates protect skin from the sun’s harming rays and could help decrease your risk involving cataracts and macular deterioration.

While leafy green veggies offer many health benefits, they can occasionally trigger IBS in people who are sensitive. Additionally, if you’re getting a blood slimmer like warfarin (Coumadin), be sure to have your medical professional monitor your own blood as well as your medication dosage when you increase your own intake involving dark leafy vegetables. These produce are abundant in vitamin K, which plays a vital role within blood clotting.
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Curd / yogurt beauty and health benefits

Yogurt is on
If you have the allergy with milk or lactose intolerance you can take the diary product yogurt for its rich nutrients. It is proved that yogurt will be digested fast compared to milk.

Bone and teeth health
Yogurt is the great source of calcium and hence it sharps the strongness of bones and teeth in children and adults also.

Lowers the cholesterol
Yogurt makes the bad cholesterol to stay off. It reduces and blood cholesterol and prevents the cause of heart diseases.

Mineral absorption
Lactic acid present in the yogurt helps increase the minerals absorption in the body, removes the intestinal absorption problems in children.
Beauty benefits of yogurt

Reduces skin infections
Skin infections can be kicked off with the regular application of yogurt to the face and other affected areas. It fights with the infection causing agents and cleans the skin.

Sun burn affects
The presence of zinc in the yogurt give you relief from the sun burns and the other encompassed itches. Apply yogurt in direct to the skin and wash off waiting few minutes.

Good for hair
The proteins of natural milk, zinc and lactic acid tremendously gives fine results for the hair. These properties strengthens the hair and decreases the dull and dryness.

Hair moisturizer
To give a natural moisturizing affect to the hair opt the yogurt, it turns the dry and life less hair to shine. In addition to the above it also reduced the split ends of the hair.

Foot care
If your foot is rough and dry, then apply the yogurt that is mixed with the few drops of lemon extract. Apply and allow it for 20 minutes to dry, wash it and pat.

Yogurt removes tan, zits, dark circles and uneven tone. It fights with acne and reduces the scars regarding acne survival.
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Best Natural Stress Relieving Herbs

Stress is an intrinsic part of human life. Most of you may feel fatigued and tensed on certain days. You may worry about work, health, kids, relationships and finances among other things. Some relaxation and a good night’s sleep can help most people overcome the stress. However, intense stress for prolonged periods of time can have a detrimental effect on your body and mind. It can increase your risk of chronic physical illnesses such as diabetes, heart disease and stroke. It can also lead to psychological conditions such as depression and anxiety. Unwanted stress can impact every aspect of your lifestyle.

Close to 70 percent of Americans report experiencing stress on a regular basis. About 33 percent of them believe that they suffer from intense stress almost every day. Traditional relaxation techniques do not benefit them, and they need to look beyond such methods. You can talk to your doctor and request prescription medications that help you sleep better. You can rely on stress relieving herbs as well. They are usually derived from medicinal plants and have been in use for several centuries. Some of the popular choices include…
9 Powerful Stress Relieving Herbs
Kava Kava

kava kava stress relieving herbKava Kava is extracted from Kava shrub native to certain islands of Pacific Ocean. The roots of the plant possess immense medicinal value. Their active components can help lower anxiety and stress. They can also improve mood and promote good night’s sleep. These stress relieving herbs are generally safe, although occasional side effects such as nausea, vomiting, fatigue and liver damage may occur.
Catnip

catnip relieves stressCatnips are aromatic plants that belongs to the mint family. They are used to treat insomnia and anxiety as well. They can calm the brain and the digestive tract. Side effects associated with these stress relieving herbs may include headaches and vomiting.
Valerian

valerian rootValerian is a perennial plant native to Europe. Root extracts of the plant can help can also help treat insomnia and stress. You will be able to sleep well and rejuvenate. The herbs are available as tinctures, dry powders, teas and fluid extracts. They are generally safe, although pregnant women and nursing mothers should avoid these stress relieving herbs.
Chamomile

chamomile is a stress relieving herbChamomile is extracted from the white and yellow flowers of the German Chamomile plant native to certain parts of Europe. The supplements are available in form of teas, capsules and liquid extracts. Controlled studies have shown that low doses of the herb can relive stress and anxiety while high doses can promote sleep in insomnia patients. It may, however, worsen your asthma symptoms. Hence, individuals with allergies should use stress relieving herbs such as chamomile cautiously.
Passion Flower

passion flowerPassion flower is a popular herb in the western world. It is native to the Americas, and has been used traditionally to treat stress, anxiety and insomnia. The infusions, teas and tinctures are made from above ground parts of the plant. It is generally considered safe and nontoxic, although occasional allergic reactions may occur.
Skullcap

skullcap stress relieving herbSkullcap also makes into the list of stress relieving herbs. The leaves of the plant possess immense medicinal value and have been used to treat stress and anxiety. It is commonly available in powder and liquid extract form. High doses of the supplement can lead to irregular heart rate and mental confusion. It is, therefore, prudent to use the herb cautiously.
St John’s Wort

st hohns wort stress relieving herbThis is one of the popular stress relieving herbs. It is extracted from the yellow flowers of the St. John’s Wort plant native to Greece. The teas, tablets and liquid extracts can directly impact the mind and help relieve stress and anxiety.
Lavender

lavender is apopular stress relieving herbLavender extracts are also one of the stress relieving herbs used in aromatherapy. The oils are extracted from the fresh flowers of the plant. Lavender oil massages and baths can help slow down the nervous system, promote relaxation and sleep, and reduce stress. It is safer and nontoxic in most cases. However, headache, nausea and vomiting may occur in some patients.
Ginkgo Biloba

stress relieving herbs ginko bilobaGingko biloba also belongs to the family of stress relieving herbs. It is made from flavonoids and terpenoids extracted from the plant. The herb is known to improve blood circulation and activity of certain neurotransmitters. This can help relieve stress and anxiety as well.

Stress relieving herbs can be found at most natural foods stores. You may also find some online dealers who offer a wide selection. You should, however, remember that the Food and drug Administration does not regulate production and distribution of stress relieving herbs in the United States. It is your responsibility to find a credible manufacturer and vendor. Healthcare professionals also warn that more research is needed to establish the medicinal benefits of certain stress reveling herbs. The side effects have not been established clearly as well. It is, therefore, prudent to consult your doctor before using stress relieving herbs to overcome stress and related conditions.
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Adzuki bean

Adzuki bean is a small deep red bean. The beans possess a sweet, with a delicate texture. It is almost always sold in a dried form, but could also be purchased as a paste or flour. There is a strong, nutty, sweet flavor. Adzuki beans have a slightly sweet flavour, which makes them perfect for using in desserts however they can also be used equally as well in most savoury dishes. They have vital vitamins and minerals and have various health benefits too.
Adzuki beans are widely grown in Himalayas and various parts of East Asia. Adzuki beans, together with lentils and chickpeas, are a staple from the macrobiotic diet, which calls for the intake of plenty of fibrous, protein-packed legumes. These legumes are most often enjoyed boiled with sugar and mashed right into a sweet red bean paste which is used as a filling in many popular Asian desserts, including ice cream. Here are some health benefits of adzuki beans.
Heart Health

Adzuki beans are loaded with soluble fiber, which helps to keep levels of cholesterol in a healthy range. Lower cholesterol levels is associated with a lower risk of heart disease. They also contain folate, potassium, and magnesium, which are essential for a healthy heart.
Diabetes Prevention

Maintaining healthy blood sugar levels also help to prevent and treat diabetes. Being identified as having diabetes means that your body cannot keep glucose levels in balance – the fiber and nutrients in beans helps to keep them at normal levels.
Weight Loss

The fiber in adzuki beans fills your stomach and keeps you feeling satiated longer. They’re also high in protein which helps to help keep blood sugar levels low and which, consequently, may help to keep weight off.
Improve Bowel Movement

Given that they have a high fiber content, adzuki beans greatly improve bowel movement. This can help in keeping the digestive system smooth, thus preventing constipation. The fiber found in these beans also helps in preventing colon cancer.
Prevent Breast Cancer

Adzuki beans have certain components which help kill cancerous tissues. Consuming a mug of these beans on a regular basis lowers the chance of getting breast cancer among women. These beans may also be consumed to lower the risk of getting various kinds of cancers.
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Foods to Eat to Increase Your Vitamin E Intake

Your body needs vitamin E to work properly and it’s important to pay attention to your vitamin E intake on a regular basis. Vitamin E is a potent antioxidant, which helps combat free radical damage and prevent a great number of health issues, including heart disease and cancer. This nutrient also plays an important role in gene expression, cell health and immunity. The great news is that there are certain foods that help boost vitamin E intake. Without further ado, here are seven healthy foods you can eat to increase your vitamin E intake.
1. Kiwi
Kiwi contains around 10% of your daily requirements of vitamin E, and it’s also rich in fiber and vitamin C. Kiwis are sweet and tart at the same time and I usually have one kiwi for my breakfast with my favorite cereal. I also love adding sliced kiwis to my smoothies, fruit salad and Greek yogurt. I think kiwi is one of the best fruits to eat to increase vitamin E intake.
2. Sunflower seeds
Eating sunflowers seeds is one of the best and easiest ways to increase your vitamin E intake. An ounce of sunflower seeds contains over one-third of your daily requirements. Eat them plain or add some to your vegetable salad. Sunflower seeds also work well in trail mix combined with raisins, dried cereal and chocolate. Every time I go on a road trip, I always take a bag of sunflower seeds to boost my vitamin E intake.
3. Mangoes
Who doesn’t love mangoes? I’m sure most of you love this amazing fruit! Now that you know mangoes can help you increase your Vitamin E intake, you might love them even more. A ½ cup of chopped or diced mango contains about 5% of your daily Vitamin E needs. While it may not be enough to satisfy the whole day’s need, it’s definitely a great and tasty way to contribute. You can add mangoes to your yogurt, smoothies, or mix them with diced red onion, chopped jalapenos and avocado for a delicious salsa.
4. Tomatoes
Whether cooked or raw, tomatoes are also a good source of vitamin E. Again, eating tomatoes isn’t enough to satisfy your whole day’s quota, but still you can get a bit of essential vitamin. Put tomatoes on burgers and sandwiches, or add them to your vegetable salad. Whip up some spaghetti sauce or salsa or mix several tomatoes with fresh basil, mozzarella cheese and balsamic vinegar for a delicious side dish.
5. Almonds
Like sunflower seeds, almonds are a good source of Vitamin E. You can eat almonds as a snack or put some in your oatmeal, cereal or batch of muffins. Almonds are also a wonderful choice for your trail mix and plain yogurt with some fruits and honey. Since almonds have many calories, make sure you don’t consume pounds of them daily, or you could gain a few unwanted pounds. 
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Cashew Nut – The Cholesterol and Fat Busting Super Nut.

Keeps the Heart Happy: Rich in “heart-friendly” monounsaturated-fatty acids like oleic, and palmitoleic acids, which help lower harmful LDL- cholesterol while increasing good HDL cholesterol. It prevents coronary artery disease and strokes by favoring healthy blood lipid profile.
Aids Weight loss : 75% of the fat, contained in cashew nuts are unsaturated fats or “good” fat. In addition, cashew nuts provide a high amount of fiber, energy, and trigger the body’s metabolism.
Prevents Cancer : High copper content and proanthocyanidins, a class of flavonols, fight against tumor cells restricting cell division, especially in colon cancer. Cashew nuts help our body to utilize iron properly and eliminate free radicals.
Great Magnesium Source: Protects against high blood pressure, muscle spasms, migraine headaches, tension, soreness and fatigue. Magnesium also works with calcium to support healthy muscles and bones in the human body.
Nourishes the Hair and Skin: Helps the body utilize iron, eliminate free radicals, develop bone and connective tissue, and produce the critical skin and hair pigment, melanin.
Strengthens Bones and Nerves: Magnesium, by balancing calcium, helps regulate nerve and muscle tone. Also serves as nature’s own calcium channel blocker, preventing calcium from rushing into the nerve cell and activating the nerve, keeping the nerves relaxed.
Sharpens Brain: The brain relies on two types of fat, polyunsaturated and monounsaturated, for the production of brain cells. Cashews also speed up oxygen flow to the brain.
Prevents Gallstones: Daily intake of cashew nut can reduce the risk of developing gallstones up to 25%.
Anti-oxidant: Contains Copper, which is an essential component of the enzyme superoxide dismutase, vital in energy production and antioxidant defense, producing greater flexibility in blood vessels, bones and joints.
Aids Digestion: Cashew nuts help in growth and development, nucleic acid synthesis and digestion.
Rich Vitamins Source: Cashew nuts are rich in vitamins like pantothenic acid (B5), pyridoxine (B6), riboflavin(B2), thiamin (B1) and niacin(B3). These vitamins keep you safe from sideroblastic Anemia, Pellagra (Dermatitis), etc.
Lowers Diabetes Risk: Monounsaturated fats, present in cashews, can reduce triglyceride levels (amount of fats carried in the bloodstream), lowering the risk of developing Type 2 Diabetes.
Fortifies Gums and Teeth: Magnesium gives healthy teeth as well as strong gums to hold them. Chemicals in cashew nuts kill gram positive bacteria, a pervasive mouth affliction that causes tooth decay, acne, tuberculosis and leprosy.
Enhances Vision: Contains a small amount of zea-xanthin, an important pigment flavonoid antioxidant, which is selectively absorbed into the retinal macula lutea in the eyes. It provides antioxidant and protective UV ray filtering functions and helps prevent age-related macular degene
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Incredible Reasons to Eat Pumpkin Seeds Right Now

Pumpkin is known to be a very tasty vegetable that has a lot of essential nutrients. For most of us, pumpkin seeds can be also a great and yummy snack. But we don’t even guess that these seeds are extremely beneficial for our health. Our snacks should be both tasty and wholesome, but, unfortunately, such food isn’t easy to find. We usually give preference to some fruits or vegetables like apples, bananas, carrots and many others. If you try to add pumpkin seeds to your eating plan, you’ll discover their numerous health benefits. Here are the most convincing reasons due to which you should start eating pumpkin seeds right now.
1. High in Proteins

To my mind, this is one of the greatest benefits of these vegetable seeds. I should say you can’t find any other seeds that are so rich in proteins. For example, if you eat only one ounce of pumpkin seeds, you will supply your body with 9.30 grams of protein. Perhaps you don’t know but protein is really necessary for our body to build skin, muscles, bones, blood and cartilage. Moreover, these seeds are a wonderful substitute of meat for vegans.
2. Help to Prevent Cancer

Nowadays we are subjected to different diseases, but cancer is the most terrible and dangerous of them. You’ll be surprised to know that by eating pumpkin seeds regularly you can protect yourself from the risk of cancer. A great number of antioxidants make this food so advantageous for your health. Scientists’ researches have shown that these seeds contribute greatly to the prevention of cancer, especially breast cancer.

3. They Are Full of Antioxidants

Another reason why you should include pumpkin seeds into your diet is because of their high concentration of antioxidants, which strengthen our immune system and enable our body to resist various diseases. What are these useful antioxidants that pumpkin seeds contain? Take a look at them:

Vitamin E
Zinc and manganese
Caffeic, syngic acid, sinapic and other phenolic antioxidants
Phytonutrients like pinoresinol, medioresinol and ligans lariciresinol

4. Anti-inflammatory Effects

If you have some inflamed areas on your skin, oil from pumpkin seeds will be the best remedy for you. It should be mentioned that this food can also help to treat arthritis. Doctors claim that these wholesome seeds affect our body in the same way as Indomethacin does. That is the medicine used for treating arthritis.
5. Diabetes Support

There are so many people throughout the world who suffer from diabetes. By eating pumpkin seeds they can relieve the painful symptoms of this disease. Generally, these people have lots of problems with their kidneys. At last, a great solution has been found! Consumption of pumpkin seeds will help you to protect your kidneys from the negative influence of the disease. It was found out that they stabilize your insulin regulation either. If you are one of those people who have diabetes you’d better go now to the supermarket and buy this healthy snack.

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Best Foods to Eat to Fight Stress

There are many ways to combat stress, but one of the best ways is to consume stress-fighting foods. Most of us live in a hectic, crazy, busy world where stress is almost inevitable. While a little stress can be good for you, when you are constantly feeling stressed out, overwhelmed and anxious, it can cause huge damage to your health, your productivity, your mood, and even your relationships. Too much or prolonged stress can even lead to short-term and long-term physical problems, such as high blood pressure, impaired memory, osteoporosis, coronary heart disease and a weak immune system. Eating stress-fighting foods, exercising on a regular basis and practicing yoga can help you reduce your stress levels and improve your mood without any medications. Today we’re on a journey to discovering the best foods that can help us fight stress and live a more peaceful life.
Brown rice
Brown rice is an excellent source of B-vitamins, which are essential for the proper function of all tissues, cells, and organs. B-vitamins promote heart, immune, brain health as well as healthy mood. Eating brown rice can help you combat stress and prevent different types of mood disorders. If you often experience moodiness, try including brown rice into your healthy diet and enjoy a stress-free life.
Spinach
Spinach is packed with Vitamins A, C and B-vitamins and is rich in potassium, calcium, phosphorus and magnesium, which help decrease stress hormones in your body, stabilize your mood and make you feel better. One cup of spinach will be enough to help your body combat stress. You can use spinach in your salad, smoothie, omelet, and sandwiches.
Salmon
Salmon is a super-nutritious food that can work miracles on your body. It’s high in omega-3 fatty acids that increase happy brain chemicals such as serotonin and help regulate stress hormones such as adrenaline and cortisol. Moreover, omega-3 fatty acids help improve your brain function. Try eating 2 to 3 servings of salmon per week to reduce your stress levels.
Green tea
Green tea is loaded with potent antioxidants like polyphenols, catechins and flavonoids, and boasts numerous powerful health benefits. Drinking green tea has calming effect on your mind and body, thus helps reduce stress. Next time you feel overwhelmed and stressed out, take a short break and drink a cup of green tea. If you are not a green tea lover, you can opt for chamomile or mint tea. Although I like black tea, I can’t recommend you to drink it to reduce stress.
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Best Health Benefits of Tomatoes

Tomatoes are a nutritional powerhouse that provides incredible health benefits when included in your daily eating plan. Tomatoes are rich in vitamins A, C, K, vitamin B6, potassium, folate, thiamin, magnesium, niacin, copper and phosphorus, which are all essential to maintain good health. One of the best things about tomatoes is that they are naturally low in cholesterol, saturated fat, sodium and calories. You can use tomatoes in your sandwiches, salads, sauces, smoothies and soups. Read on to discover a few reasons to eat tomatoes every day.
1. Improve vision

Tomatoes are an excellent source of vitamins A and C which help improve your vision and can also help prevent night blindness. A recent study shows that the high vitamin A content of tomatoes can help prevent macular degeneration, a serious eye disease. Moreover, tomatoes can lower your risk of developing cataracts. Tomatoes are also packed with the phytochemical antioxidants lycopene, lutein and zeaxanthin, which protect your eyes from light damage.
2. Help fight cancer

According to a study published in the Journal of the National Cancer Institute, consuming more tomatoes can help combat prostate cancer. Tomatoes can also help reduce the risk of some other cancers such as stomach, lung, cervical, pharynx, mouth, throat, rectal, colon, esophagus, and ovarian cancer. That’s because tomatoes are high in the antioxidant lycopene. If you want to boost the anti-cancer benefits of tomatoes, try cooking them with olive oil.
3. Clear skin

Eating tomatoes regularly can help clear your skin and make it look perfect. Tomatoes contain lycopene, a powerful antioxidant that protects skin from sun damage and makes your skin less sensitive to UV light, one of the causes of wrinkles and fine lines. You can use tomatoes to heal acne and rashes and minimize large pores. Rub the pulp of tomatoes on your dull skin to restore its healthy glow.

4. Reduce blood sugar levels

Tomatoes contain very little carbohydrates and they help reduce blood sugar levels. Tomatoes also contain chromium that helps control blood sugar, and fiber that helps keep the blood sugar levels from getting too high. A few studies have found that the powerful antioxidants in tomatoes protect the bloodstream and kidneys, the areas which are often affected by diabetes.
5. Promote good sleep

Tomatoes are a great source of lycopene and vitamin C that can help you sleep better. So, if you have trouble falling asleep, consider adding tomatoes to your daily diet. You can use tomatoes in your soup or salad, or add one to your smoothie.
6. Keep your bones healthy

Tomatoes contain vitamin K and calcium which help keep your bones healthy. Therefore, eating tomatoes can help strengthen and repair your bones. It has been shown that the antioxidant lycopene can also improve bone mass and help fight osteoporosis, a serious disease that can cause bone fractures, deformity, and disability.
7. Relieve chronic pain

Due to the presence of anti-inflammatory agents such as carotenoids and bioflavonoids, tomatoes can relieve chronic pain. People who frequently suffer from mild or moderate pain usually have inflammation. A research show that drinking a glass of tomato juice every day can lower blood levels of TNF-alpha that causes inflammation, by about 34 percent. Thus, tomatoes are good for people who suffer from chronic health issues such as heart disease, osteoporosis, cancer and Alzheimer’s.
8. Good for your hair

Tomatoes are also good for your hair. They are packed with vitamins and iron that help strengthen your hair and can even add shine to damaged and lifeless hair. Moreover, tomatoes have the acidity that balances the pH levels in the hair. If you have a dandruff and itchy scalp, apply fresh tomato juice on your hair and scalp after shampooing, and rinse with cold or lukewarm water after 4 to 5 minutes. Don’t use tomatoes on your hair too often because their acidity can dry out your hair.

9. Help lose weight

If you are trying to drop those unwanted pounds, make sure you include tomatoes into your everyday diet. They are low in fat and don’t contain cholesterol. Tomatoes contain plenty of fiber and water, so they will help you feel full without an unnecessary amount of calories. You can eat tomatoes raw or add them to your casseroles, salads, and other diet-friendly meals.

Health Tips for Shift Workers

For any unit to be able to provide round the clock service to its customers, it is imperative to divide its work force into various shifts, the most common pattern being morning, afternoon and night. While this formula works for the employer, from the employee’s point of view it calls for a complete adjustment of his routine because shift timings are often against the natural human physiology.
Tips for Staying Healthy Through Shifts

Diet – Balancing your diet by adding a significant amount of vegetables, fruits and whole grain products while cutting out on high-fat or sugar-rich food stuffs helps to maintain gastro-intestinal health. One of the ways of protecting your tummy from all kinds of problems entails carrying packed food from home and munching it throughout the shift.

Hydration – Staying hydrated is one of the ways of remaining alert and this does not necessarily mean drinking water during the shift. You can devise a plan as per your physiology and ensure that you remain well hydrated throughout without your duty or your sleep getting disrupted. Something that should be a total no-no is relying on caffeinated beverages like coffee or energy drinks because although these provide temporary stimulation, they prove to be much more harmful in the long run.

Exercise – One of the best as also proven ways of staying fit, exercise helps not only to clear away cobwebs from your mind also enables you to manage your body weight. Taken in form of a brisk walk, a few stretches or simply yoga, exercise can make all the difference between an enjoyable shift and a tiresome one.

Increasing self awareness – All through the duration of your shift you should be conscious towards your body weight, calorie intake and timings of your meals. By maintaining body weight at a healthy level, eating smaller portion more number of times and rescheduling your meal timings, you can bid your health woes goodbye.

Sleep well – Rather than rely on sleeping pills, you must work towards acquiring a sound sleep and this can be accomplished through certain measures. Relaxing for an hour after your shift and before going off to sleep helps in sinking into a deep slumber as would accessories like shades and a comfortable room temperature.
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Health Benefits

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Easy Tips to Stay Healthy for Life

At every meal, eat produce: Make produce the main focus of your daily eats. This mantra is mentioned all the time, but there’s a reason for it—fruits and veggies are easy on the waistline, and are chock-full of vitamins, minerals, antioxidants, and other health-friendly micronutrients that help keep you free of disease. And when it comes to tomatoes, tomato products are rich in the age-defying antioxidant, lycopene.

“Hug” those heart-healthy fats: Amp up your intake of mono- and poly-unsaturated fats to keep your heart health in-check. Healthy monos are found in olive and canola oil, sesame oil, peanut butter, avocado, and many other nuts and seeds. Polys include the essential heart-friendly fatty acid, omega-3, and are found in fatty fish such as salmon, mackerel, herring and trout. Other sources include walnuts and sunflower seeds and flaxseeds. Just remember, portions still count!

Fill up on fiber: Foods like brown rice, quinoa, oatmeal, broccoli, sweet potatoes, beans, blackberries, tomatoes, strawberries—basically, foods from plants are a fabulous source of fiber that can help you achieve your goal of 20 to 30 grams of fiber per day (with men towards the higher end of the spectrum). Getting in your daily dose of fiber has shown to help reduce the risk of developing heart disease, type 2 diabetes, diverticulitis (inflammation of the intestine), and constipation.

Watch the added sugars and sodium: Limit processed packaged foods and sugary drinks, the biggest sugar and sodium hitters, and opt for foods that you can actually recognize. When you choose foods in their whole form compared to the processed form, you’re automatically—and drastically—reducing the sodium and sugar content of the foods you nosh. This allows your heart to work more efficiently and you to take in more essential nutrients.

Go light on protein and dairy: Choose lean cuts of poultry and meat. When it comes to meat, leaner cuts include rounds, loins, and roasts. If you can, opt for grass-fed meat too. It’s lower in total and saturated fat, slightly higher in omega-3s, and higher than grain-fed and finished meat in vitamin A and E—antioxidants that help prevent disease. And don’t forget about beans and lentils. They’re fabulous sources of fiber and protein that will help you stay fuller longer. When it comes to dairy, pick low or non-fat options. This way you’ll keep your heart and waistline in-shape while still getting in calcium and Vitamin D.
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Benefits of Pecans

Pecans are from a Native American tree that is part of the hickory family. They were an important diet to the Native Americans of the central and southern regions of North America. And pecans are a good source of oleic acid, vitamin B1, E, and A, thiamin, magnesium, ellagic acid, protein, phosphorus, zinc and folic acid. So, not only do pecans taste great, but they are a good for you! Here are the most important health benefits of pecans.
The Amazing Health Benefits of Pecans
The Health Benefits of Pecans to Your Nervous System

Pecans have been found to help the nervous system by delaying the progression of age-related motor neuron degeneration, and they contain the antioxidant Vitamin E and other phenolic substances, which helps in conjunction with the nervous system to fight disease such as Alzheimer’s and Parkinson’s. Antioxidants are important to help protect against cell damage.

There are different types of antioxidants in vitamin E called tocopherols. Gamma tocopherols are significantly prevalent in pecans, and people who consume pecans show to have doubled amounts of gamma tocopherols.
Nuts Such as Pecans Help Lower Cholesterol and Control Weight

Statistics have shown that the consumption of pecans lowers LDL by 16.5 percent and total cholesterol by 11.3 percent. With the increase of gamma tocopherols from the consumption of pecans and other nuts, there is a lower oxidation of LDL cholesterols because pecans remove oxygen free radicals, which helps to prevent coronary heart disease. The oxidation of LDL cholesterol inflames the arteries leading to cardiovascular disease.

Not only have pecans helped fight against cholesterol and heart disease, but eating pecans and other nuts help to increase metabolism. They are a great source of energy, and the fats in pecans are 60 percent monounsaturated, 30 percent polyunsaturated and these unsaturated fats are found to be heart healthy. Also, pecans are sodium free, which makes them a good diet for those who need to consume a low sodium diet. Nut eaters have a lower BMI because they contain healthy fat and they stay full longer because of the protein.

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Drinking Before Bed – What to Drink?

Drinking before bed – water, milk, tea or juice!?
1. Drinking water before bed

Drinking water before bed is one of the best ways to keep your body healthy. By drinking water before bed, you keep your body hydrated throughout the night. Water also keeps your hormones, energy levels and muscles balanced at night. Studies have shown that people who drink water before bed sleep more soundly and consistently. It is suggested to drink up to one glass of water before going to bed.

2. Drinking milk before bed

There are many reasons why drinking milk before bed is good for your body. Milk is high in protein and your body will absorb the maximum amount of protein while you are sleeping. By drinking milk, you also reduce your snack related cravings. Milk also contains tryptophan, which is sleep inducing amino acid. Just keep one thing in mind – scientifically it is not proven that milk helps you to sleep better.
3. Drinking chamomile tea before bed

Chamomile tea can be beneficial if you have troubles of sleeping. Chamomile contains chemical called chrysin. It relaxes muscles, relieves anxiety and leads to better and deeper sleep.

4. Drinking cherry juice before bed

Studies have shown that drinking one or two classes of cherry juice before bed improves your sleep quality. Cherry juice increases the level of melatonin in your body. Melatonin helps your body to regulate sleep cycles.

When drinking milk, tea or cherry juice before going to bed, remember two things:

don´t drink too much, one or maximum two classes are enough

wash your teeth afterwards.
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Foods that Relax Your Nerves

Milk
The first food that relax your nerves is milk. Milk can be used as a mind relaxation food because it produces a calming effect on its subjects. Milk is known to contain tryptophan which helps to produce serotonin, which is a sleep inducing hormone, that is why health specialists recommend that you take a glass of milk before you go to bed, to help you get a good night’s rest. So if you are feeling a little bit anxious or you need to relax your nerves, just grab a glass of cold milk and wait to see effects.
Soup

Soup is also among the best foods that relax your nerves. This works well because it helps to get rid of foreign bodies and infections from your body which are the main things that get many people uneasy. You should go with soups that contain vegetables like tomatoes, green peppers, carrots and you can also add garlic, spinach, thyme and many other ingredients that you could use to improve your well being.
Honey

This is a food that many people know and even many use but many don’t know that it can be used to relax the body and the mind. Honey is known to contain high in tryptophan and as stated before, this supplement helps to reduce anxiety and relax the nerve. Apart from this, honey is also known to be rich in potassium which has a soothing relieve on the brain and also the body. Potassium help to fight off stress hormones in the body and acids to relax the nervous system.
Dark Chocolate

Dark chocolate helps to reduce stress levels in the brain and this can be done because it contains serotonin, endorphin and dopamine, which are great hormones for the mollifying of stress level in the brain. There are many foods that you can find that are great source of dark chocolate. It also enhances nervous and hormonal system function.
Seafood

Seafood are another great set of food that relax your nerves because of their ability to release calming hormones in the brain. Seafood contain magnesium, zinc and selenium which are known to help increase the mood of the brain, also seafood contain omega-3, which is a fatty acid which also helps to produce calming hormone for the brain.
Banana and Avocado

There are two things that are involved in these two foods that relax your nerves, the first thing is that they are rich in potassium and the second thing is they contain the essential vitamins and minerals that your body requires for effective functioning. These different food class help to release some hormones in the body that help in fighting stress hormones.
Brown Rice

Brown rice which is a complex carb help to release insulin which is a sleep inducing amino acid that help to relax the brain and produce relaxing hormones like serotonin and melatonin for the relaxation of the brain and the nervous system. Once you take brown rice, you will notice that you will start to feel drowsy, that is because of the various relaxation hormones it produces.
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Easy Tips on Keeping your Face Fresh

As Summer slowly transitions to Fall, we must perform our yearly rituals such as grabbing the rake out from the shed and stocking up on some delicious hot cocoa. But what is also important is preparing your skin. It is your body’s largest organ and needs to be taken care of.
Munching the right foods
Believe it or not, eating the right foods is one of best ways to take care of your skin. Drinking plenty of water and adding fresh ingredients such as vegetables, fruits, and other raw foods encourages healthy skin.
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