Foods That Boosts Memory Power

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Health Benefits of Moringa

The health benefits of Moringa are quite impressive but a little known to its consumer. An essential oil from the seeds of Moringa (Malunggay) is known to have anti-viral, anti-diabetic, anti-inflammatory, anti-microbial, anti-parasitic, anti-tumor, anti-hypertensive, and anti-aging agents. If you do not know these wisdoms afore, then it would be a worth reading to know the advantages of taking Moringa.
Proven Health Benefits of Moringa

There are always new products launched on the market almost daily. Almost everyone makes a promise of amazing wellness and weight-loss advantages but they rarely can make it happen. However, Moringa offers you a number of health benefits than other usual commercial supplements.

Works as a Super Food

Moringa oleifera is a super antioxidant to defeat all super foods even in its complement form. The quantity of antioxidants, anti-inflammatory, nutritional content it contains is everything your body needs. No other complement is even slightly similar like Moringa. A medical analysis shows that one providing of Moringa oleifera provides you with seven periods the quantity of supplement C in orange, four periods the calcium mineral in dairy, four periods the supplement A in green beans, two periods the protein in dairy, and three periods the blood potassium found in apples. Each additional providing contains more than 90 different nutritional contents.

Works for Blood Vein Pressure

If you suffer from hypertension, taking this supplement may just be the answer for you. When your nitric oxide levels are healthy, blood moves properly through your veins, thus reducing your blood stress levels.

Moringa Acts as an Anticancer

The antioxidants in Moringa oleifera products go on a search and eliminate objective and squash all the toxins that increase your risk of certain types of dangerous diseases like cancer.

Moringa alleviates Stomach Ulcers

Several medical studies have been conducted which recognize the positive results of Moringa oleifera. It results not only for reducing the symptoms of stomach ulcer, but also in curing it effectively.

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A Diet that Can Change Your Life

Are you tensed with your health situation? Yes, it is quite obvious that health has become a name of great anxiety as the deadly diseases are breaking the shackles in numerous numbers. Go to your vicinity and you will find at least single person with a lethal disease in each house. Isn’t it a frightening scene?

Without any reasoning, yes it is. The main reason pointed out by the researcher is that an unbalanced diet in daily meals. Obesity, high blood sugar, hypertension, tumor, cancer, skin disease may be the result of an unhealthy diet. A diet which gives us energy can be deadly in that sense. So having fresh and natural diet is must for living a healthy life.

But often we get confused what to eat and what not to. We even get confused about how much to take. So at the end of the day we are so misguided that we end up in eating those things which only harms our health. Moreover, many of us think that a healthy diet might not be that much of tasty. Do not taboo yourself. Even good cooking can easily make things delicious, that made you yuck previously. So trying to find out the diverse path of preparing a healthy, but tasty diet will lead to a more wholesome lifestyle.

But, above all we need to know what to take. Here are some of the foods that can change your life radically:

Milk

Milk is most balanced food on the earth. A glass of milk will provide you with all the fuel to keep your machine going. Especially for kids it’s a must. It contains a lot of vitamin A, D and calcium, which help developing the bones and teeth plus its very easy to digest. But people with any stomach problem need to avoid milk.

Eggs

Eggs are highly healthy – they have a wealth of vitamins and minerals. They are one of the most excellent sources of high class protein. It has 9% fat and water. Each egg contains about 12.9g of protein. The cholesterol is about 375mg in an egg. So eggs are wise decision to have in the daily diet. But if you are over 30, then try not to exceed 5 eggs in a week

Fish

Fish includes vitamins A and D, iodine, selenium, magnesium and phosphorus. It has a better protein than meat. It is easily digestible and positively complements dietetic protein provided by legumes and cereals. Experts say that, even in little quantities, fish have a significant helpful impact in improving the excellence of dietary protein by complementing the vital amino acids that are often available in low quantities in vegetable-based diets.

Meat

Meat includes vitamins B-2, B-1, B-6 and B-3 and vitamin E. Vitamin E provides as an antioxidant, which helps to stop free radicals from damages to your cells. All B vitamins work jointly to turn the food you eat into power. Vitamin B-1 promotes healthy muscles and a healthy heart. B-2 manufactures red blood cells. Vitamin B-3 promotes good digestion. Your body utilizes vitamin B-6 to produce protein. Meat products hold more than a few minerals, including iron, zinc and magnesium. The body needs magnesium to erect and preserve strong bones. Iron helps the body to transport oxygen through blood. Zinc is vital for maintaining a strong immune system.

Green vegetables

You can find lots of vitamins and minerals in leafy vegetables. They are loaded with fiber, which is a vital nutrient for losing weight and preservation because it makes you stay feeling packed and aids to organize your hunger. Fiber can also reduce cholesterol and blood pressure. Leafy greens also have a lot of water, which aids to fill your need of water and supplies the necessity to beautiful skin and hair.

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Healthy and beauty benefits of Avocado:

Healthy and Fatty fruits:
The magical fruit for the people, who wants to become fat, is “Avocado.” This type of fruit contains more range of fats in it. So it is sealed as “High Calorie“ fruit. Nearly 14% of this fruit contains fat, the notable is Avocado is rich in fat.
Types of fats found in Avocado:
* Monounsaturated fat: 10%
* Polyunsaturated fat: 2%
* Saturated fat: 2%
In the above types of fats mentioned above Saturated fat is some what horrific. But this fat is rich enough ensure the vital effect to our body. This fat will greatly help you to generate and mature news cells in our body.
Profit of Avocado:
It will surely diminish the prostate cancer
Some of the rare compounds found in this fruit used to get ride of cancerous oral cells, before they do harm to our bodies
It is rich in Folate so it helps to reduce the heart diseases
It also will shrink down the diseases that caused by eyes
It will enlarge the absorption rate that present in carotenoids
High in potassium, this amount is 60% more than bananas
Contains high range of Vitamin K, E and B
Lessen the hazard for strokes.
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Prevention of cold:

Prevention of cold with daily supplements. If you sick with cold take zinc daily atleast three or five times per day. This is the one of the idea of cure cold clearly. Take vitamin C, it widely known to strengthen the immune system. Eat and drink food and beverages that support the immune system.

Always take vitamins and minerals with food in your stomach you will suffer from vomiting. Take Echinacea in tea or capsule form. This herb also strengthens the immune system. Green tea contains antioxidants so drink green tea daily. It gives refresh your body and control the cholesterol.
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Digestion System in human body

Avoiding any and all liquids before, during and after meals is rarely needed to see improvements in digestion health. Instead, apply these simple tips for drinking at mealtime:
Think small sips. You don't have drink water during meals all together. take a small sip of water. This is great for maintaining hydration without flooding your digestive system. You can also add a squeeze of lemon or a bit of apple cider vinegar to your water to help aid the digestive process.

Choose warm over cold. Iced drinks may be particularly problematic during meals, especially for those with existing digestive issues. If you'd like to have something to sip on during meals, warm liquids are more friendly for digestion. Warm tea or homemade broth are excellent to accompany your meal, and can actually aid digestion rather than impair it.
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Start A Healthy Living

healthy living how to
A healthy living is not impossible to be reached. It only requires you to be strict with your own healthy habit and rules. Doing some healthy activites regularly also can be said you life a healthy living. It is not about huge activites that many people will take notice, but small steps that will make you healthier than yesterday. Don’t hesitate anymore, start your healthy living from today.

human body examination
Know your body. You can do this step with the help of your doctor. Start to examining your body height and weight, your daily activity, your recent mood and energy, and your body state, whether you have health problems or not. A healthy living starts from the inside. With knowing about the current state of the body, you can start to do some steps that won’t harm your body.
Then, next step is set your own diet. Eat in small portions, add vegetables and fruits more in your plate. Stop smoking and alcohol drinking to avoid any related disease.

yoga workout for beginners at home
Move your body more. It is about exercise, but in easy and small scale. Do something fun that can move your body, such as aerobic, yoga, hiking, and walking when you tired of sitting. It can be solution to manage your stress too. Remember to sleep earlier in order to get better and quality sleep as a good sign for healthy living.

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How To Lose Weight

Are you looking for the fastest way to lose weight? Are you having a big party in a couple of weeks time and are looking to get into skinny clothes that fit your properly? Are you going out on a date in a couple of week’s time? Whatever be the reason that you are trying to lose weight, you have come to the correct page that will provide you with the ideal tips that will help you to easily lose weight in a week’s time.
weight-loss-planIt is important for you to find the right kind of weight reduction method to get back into shape and never fall prey to diet pills and weight loss supplement advertisements that you come across on television channels and the internet. If you are able to combine a proper and healthy diet with an exercise regime, then this could be your passport to the fastest way to lose weight and that too naturally. The first and foremost thing that you should remember is that you should not skip meals or eat at irregular times in any weight loss plan. If you ever thought that skipping a meal or two an eating a hearty meal only once a day is never going to help in reducing your weight. Also, make sure that you set realistic weight loss target goals before beginning a weight loss program and try to achieve the set target. Always bear in mind that you can only stretch your body to a certain limit with rigorous exercise routines and a well balanced and healthy diet plan.

One of the most popular and commonly followed diet plans of many weight loss enthusiasts is the General Motors diet plan and this plan is the best plan that you can come across on various sources that will provide you with the fastest way to lose weight and that too naturally without intake any other health supplements or diet pills. General Motors is one of the leading car manufacturing brands and they have come up with a renowned and successful General Motors Diet Plan or GM Diet Plan that is followed by many other companies as well as educational institutions as it will help in improving the well being of people working in an office or a school or a college or any other industry. The GM diet plan is found to be successful in people of all age groups and there are even claims that people have been able to lose 8 kilograms of weight within a week’s time by following the diet plan from GM.

There are quite a lot of people who are a bit plumper for their liking and are looking at different ways to lose weight without putting in a big effort. There have quite a lot of people who have tried various options like yoga, workout in the gym, running, jogging and regular exercise to reduce weight but have not been able to get rid of the excess fat deposits on their body and to reduce their weight. If your bulkiness is your worry and you would like to shed off those extra kilos from your body, then GM diet could be the answer to all your weight problems.

How To Lose 8 Kgs Weight In 7 Days

If you are ready to go on a GM diet plan, the first thing is that you need to do is to get your mind ready for the diet regime that you are going to follow. Only if you have a controlled and peaceful mind will you be able to be successful in this weight loss plan that offers you the fastest way to lose weight. The diet plan is for one week and through this diet period you will only be allowed to take specific foods as prescribed in the diet plan for each of these seven days. It is believed that you will be able to reduce about 5 to 8 kilograms in weight when you follow the diet plan exactly as mentioned below.

The most important thing that you need to realize in this fastest way to lose weight is to not stay hungry at all. This will do the opposite and instead of your plans to lose weight you might end up gaining a few extra kilograms. This plan suggests you the right amount and the right quantity of food that you can intake in order to make you feel you are full always. You might be curious thinking of how a diet plan will work when you are allowed to eat and that too at a specified amount. Also, many people who took this lose weight diet program from GM were puzzled on how a diet program that does not ask you to fast will help in effective weight loss. But, there is nothing to worry about in this diet plan as it is a sure shot procedure that will help you to reduce your overall body weight by 5 to 8 kilos in about a week.
Day One
fresh-fruits
The first day is the most important day in your GM diet plan program. You are just stepping into the world of knowing how you can reduce your body weight and that too in 7 days time. The GM diet plan says that the first day of the diet must be a complete fruit diet day. You have the option of eating all the fruits that you possibly can and also take in whatever fruit that you like. But, it is important for you to make sure that you avoid bananas from your fruit list on day one. Some of the suggested fruits that you can take on the GM’s weight loss diet plan are watermelons and cantaloupe. You are also supposed to drink about 8 to 12 glasses of water on day one and make sure that you do not even touch any other food items, not even raw or boiled vegetables. If you need this plan to work effectively in your body, then you should only consume various kinds of assorted fruits throughout the day. If you feel hungry, try to eat more fruits and of course drink water.
Day Two
vegetables
If day one was a day that gave you the opportunity to binge on your favorite fruits, then day two provides you an opportunity to eat only vegetables throughout the day. You can take in the vegetables that you like both in the raw state and in cooked state. But, it is important for you to make sure that you do not use any sort of oil while cooking vegetables. Consuming boiled vegetables are also a good option. You can take any vegetable that you like including potatoes. But, it would be safe for you to try out the boiled potatoes early in the morning itself so that the carbohydrates get burnt during the course of the day. Some of the common vegetables that are good to be consumed on day 2 of the lose weight diet regime are: cooked beans, raw and cooked carrot, broccoli, cucumber, boiled bottle and ridge gourd, lettuce, boiled cabbage and so on. There is no doubt that your digestive system will completely undergo an overhaul by the evening and you also would need to visit the toilet more times than before. Make sure that you do not miss out on your daily dose of 8 to 12 glasses of water along with a strict veggie diet on day two.
Day Three
Get Healthy Skin With Fruits And Vegetables
The third dray of your GM weight lose plan will allow you to take both vegetables and fruits for the entire day. Make sure that you do not touch potatoes in the veggie section and also make sure that you do not consume bananas from the fruit section. You have the option of going for a fruit diet in the morning followed by a veggie diet in the afternoon and a fruit diet in the evening followed by a veggie and fruit diet at night. The options and the permutations and combinations of consuming the fruit and vegetable diet or combination of both the diets is totally left to your disposal. You can decide on what you would like to have provided it is fruits and vegetables. Never miss the option of drinking 8 to 12 glasses of water even on day three as well.
Day Four
bananas and milk
Day four would interest dieters looking for the fastest way to lose weight as it is filled with a banana and milk diet. Yes, you need to take at least a minimum of 8 to 10 bananas throughout the day and are allowed three glasses of milk. You might be a bit worried if this diet will make you feel hungry. But, on the contrary, you will feel quite full with this diet plan at the end of the day. You need to divide the bananas and the glasses of milk properly so that you do not feel any kind of starvation on the fourth day of GM diet plan regime. Consuming a banana and a glass of milk in the morning followed by a couple of bananas during the midday will be an ideal start to day four. You can take a glass of milk and two bananas for lunch on day four. You can also take a couple of bananas in the evening or even three bananas and then take a couple of bananas and a glass of milk at night. There will be no sign of hunger at all throughout the entire day if you follow this simple day four regime.
Day Five
tomatoes
If you love having a feast, then day 5 of the GM’s lose weight diet plan offers you the opportunity to a feast on day five. It is the day when you can have a cup of rice for lunch and take about six to seven tomatoes throughout the day. As there is every chance of producing a lot of uric acid in your body, it is ideal for you to increase the water level from 12 glasses to 15 glasses on day five.
Day Six
cup of rice
You are in for another feast day on day six of the GM’s diet plan. Here too, you will be allowed to take a cup of rice in the afternoon for lunch and you also need to stick on to a vegetable diet for the rest of the day. It is also important for you to make sure that you take at least 8 to 12 glasses of water on day six as well. This is the penultimate day of your seven day GM diet plan regime and you are sure to feel quite lighter than before by the sixth day. There is no doubt that you will also be improving your digestive system completely with this seven day diet plan from General Motors.
Day Seven
Fruit and vegetable juice
This is the last day of the lose weight diet plan from GM. Here, you are allowed to take a cup of rice and all the veggies that you would love to eat along with the fruit juice of your choice. This is considered to be the best day of your entire diet regime as you have the option to eat all the vegetables that you like and to flush it off by consuming the fruit juices of your choice.

Jeera

Cumin or jeera is an important element in an Indian kitchen. It is used for flavouring dishes and has a strong and soothing aroma. Cumin is a great source of fibre, iron, calcium, vitamin E and B and essential oils.

Cumin helps in the secretion of digestive enzymes and reduces gas formation. Cumin can prevent and cure anaemia, helps to keep your skin young and healthy and boosts memory power. Cumin seeds or powder can be a wonderful addition to soups, stir-fry veggies or curries.
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Rosemary

Rosemary is a healing herb, which possesses properties used to help alleviate muscle pain, boosts the immune system and circulatory systems and promotes health growth. Rosemary contains an ingredient, carnosic acid, which may improve digestion, memory and concentration and prevent neurological disorders. Rosemary is typically used as a dried whole herb or in a powdered form in food. Tea and liquid extracts are also available. 
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Why You Should Include Nutmeg in Your Daily Diet?

All you need is a pinch of nutmeg to spice up your dish and add life to certain desserts. But there's more to nutmeg than meets the eye. Here's why you must not ignore nutmeg from your dishes.

Nutritional value of nutmeg:

Nutmeg is rich in magnesium, followed by potassium, calcium, iron and vitamin B6. It also contains protein, making it great for repairing muscles and strengthening them.

Benefits associated with nutmeg:

Digestion: A dash of nutmeg works great for the stomach and the digestive tract. It works great for easing out digestive problems and all you need is a dash of it.

Sleep: If counting sheep doesn't work, try nutmeg. Whether you are a child or adult, scrap some nutmeg in milk and have it before you hit the sack. This is a sleeping potion that works effectively.

Immune system: This spicy-sweet spice helps fight bacteria, thereby promoting a good immune system. If you do not like turmeric in milk, add a pinch of nutmeg to the milk. This concoction is effective in building your immune system.

Skincare: Tired with the blemishes on the skin? Then take some nutmeg, mix it with water or honey apply it to your face. This mixture works great for acne, improving the quality of the skin and minimises scars.

Muscle pain: Since nutmeg contain magnesium, potassium and calcium to helps reduce inflammation. Include nutmeg in your diet to reduce muscle and joint pain.

Mental health: This spice is effective in lowering your chance of developing mental health problems.
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Health Benefits of Eating Red Onions

This versatile culinary plant can provide a real health boost to anyone. But exactly why are red onions good for you? This article sheds light on the health benefits of onions, particularly red onions, and explains how the nutrients in onions — including quercetin, allicin and chromium — can protect against cancer, fight fungi and bacteria, promote cardiovascular health, reduce high blood pressure and insulin resistance, and aid in weight loss. Nutrition facts for red onions (GI rating, vitamin and mineral content, etc) are provided at the end of the article.

Quercetin in red onions provides wide ranging health benefits.

Red and yellow onions are one of the best natural sources of quercetin, a bioflavonoid that is particularly well suited for scavenging free radicals. Aside from its antioxidant properties, quercetin has been found to possess cancer fighting, anti-fungal, anti-bacterial, and anti-inflammatory properties. It has shown promising potential for preventing and controlling the formation of intestinal polyps, suppressing the rhinoviruses that are the underlying cause of common cold, treating psoriasis, and inhibiting the replication of viruses including the herpes simplex virus that can cause cold sores. It has also been shown to reduce the risk of stomach cancer: according to one study, half an onion a day could reduce the risk of stomach cancer by 50%.

Allicin in onions fights regenerative diseases and fungi

In addition to quercetin, red onions provide allicin, a potent health-promoting compound that is found in onions and other members of the Allium family when the plant is crushed or chopped. Allicin has been shown to promote cardiovascular health, prevent and treat cancer, and reduce high blood pressure. It has also been suggested that allicin could be helpful for people with dandruff due to its anti-fungal properties.

Chromium makes onions a great food to tackle insulin resistance

Onions are a rich source of chromium, a trace mineral that can help control glucose levels. This is great news for those who suffer from insulin resistance as chromium is an essential for insulin activity in carbohydrate, fat and protein metabolism. A lack of chromium-rich foods, such as onions, in diet may lead to insulin resistance and impaired blood sugar control and may increase the risk of cardiovascular disease and type 2 diabetes. Furthermore, there is some evidence suggesting that severe chromium deficiency may make weight loss more difficult or even cause weight gain.

Additional health benefits associated with red onions' low GI rating

With a glycemic index (GI) rating of 10, onions are considered a low glycemic food. The glycemic index ranks carbohydrate containing foods based on how quickly they raise blood sugar levels. Foods are rated between 0 and 100, and the higher the rating, the quicker the food will release energy and cause blood glucose levels to rise. The glycemic index was initially created to help diabetics decide what foods are best for them, but now also many weight conscious people are using the concept of glycemic index to help them lose weight and improve their health. By choosing low GI foods — such as red onions — over high GI carbs, you can regulate blood sugar and insulin levels, which in turn causes the body to store less fat. Studies also suggest that stable insulin levels can contribute to slower aging, lower blood pressure and improved cholesterol levels.
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Black Is the New Green in Your Healthy Diet

We've heard plenty about how green vegetables, sauces and fruits are a must in our daily diets, and how they benefit our health and fitness. But nowadays, dark fruits, vegetables and pulses have started gaining over their green counterparts as nutrition powerhouse. Black coloured healthy foods are full of anthocyanins, plant pigments that help evade health ailments like diabetes and heart disease. In fact, some studies claim that dark coloured or black coloured foods have considerably higher amounts of antioxidants in them, because of the increase in pigment content. Here are some black coloured foods that deserve to be included in our daily diets:

Black tea
Green and white teas hog all the limelight wherever anybody mentions tea and health, but the good old black tea has its perks too. It is full of flavins, which help improve memory and concentration levels. It also helps in fighting muscle soreness after a heavy workout, as mentioned in a study conducted by Rutgers University in New Jersey. Black tea is a refreshing drink made in almost every Indian household and helps in decreasing your risk of heart attack by 20%.

Black lentils and pulses
Black lentils and pulses are full of iron. One cup of black pulses has around 8 milligrams of iron which is nearly half the recommended daily iron intake for women. Black lentils and pulses also improve your immunity. Apart from iron and increased immunity, black pulses also contain plenty of protein and are great for aiding muscle development in the body.

Blackberries
Blackberries are more than just excellent snacks. They're full of antioxidants, are rich in dietary fibre (one cup of berries has almost 25 grams of fiber), and polyphenols, which help in decreasing age related cognitive decline. They help in upping the brain function, as found in research from the Human Nutrition Research Center, Boston.

Black soybeans
Black soybeans are full of isoflavones and alpha-linolenic acid, which is a type of omega-3 fatty acid that helps decrease your risk of heart disease. It also adds to bone health and keeps osteoporosis at bay.

Black rice
In the eternal fight between black, brown, and red rice – black rice does possesses a few advantages. The bran hull in black rice includes considerably higher amounts of vitamin E, which helps strengthening the immune system and protects your skin from sagging as it is full of anti-ageing properties.
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Teens and Stress: Who Has Time For It?

Stress is what you feel when you react to pressure, either from the outside world (school, work, after-school activities, family, friends) or from inside yourself (wanting to do well in school, wanting to fit in). Stress is a normal reaction for people of all ages. It's caused by your body's instinct to protect itself from emotional or physical pressure or, in extreme situations, from danger.

With all the things that happen at your age, it's easy to feel overwhelmed. Things that you can't control are often the most frustrating. Maybe your parents are fighting, or your social life is a mess. You can also feel bad when you put pressure on yourself – like pressure to get good grades or to get promoted at your part-time job. A common reaction to stress is to criticize yourself. You may even get so upset that things don't seem fun anymore and life looks pretty grim. When this happens, it's easy to think there's nothing you can do to change things.

Signs you're stressed out

Feeling depressed, edgy, guilty, tired

Having headaches, stomachaches, trouble sleeping

Laughing or crying for no reason

Blaming other people for bad things that happen to you

Only seeing the down side of a situation

Feeling like things that you used to enjoy aren't fun or are a

burden

Resenting other people or your responsibilities

Things that help fight stress

Eating well-balanced meals on a regular basis

Drinking less caffeine

Getting enough sleep

Exercising on a regular basis

How can I deal with stress?

Although you can't always control the things that are stressing you out, you can control how you react to them. The way you feel about things results from the way you think about things. If you change how you think, you can change the way you feel. Try some of these tips to cope with your stress:

Make a list of the things that are causing your stress. Think about your friends, family, school and other activities. Accept that you can't control everything on your list.

Take control of what you can. For example, if you're working too many hours and you don't have time to study enough, you may need to cut back your work hours.

Give yourself a break. Remember that you can't make everyone in your life happy all the time. And it's okay to make mistakes now and then.

Don't commit yourself to things you can't do or don't want to do. If you're already too busy, don't promise to decorate for the school dance. If you're tired and don't want to go out, tell your friends you'll go another night.

Find someone to talk to. Talking to your friends or family can help because it gives you a chance to express your feelings. However, problems in your social life or family can be the hardest to talk about. If you feel like you can't talk to your family or a friend, talk to someone outside the situation. This could be your priest or minister, a school counselor or your family doctor.

What are some things that don't help you deal with stress?

There are safe and unsafe ways to deal with stress. It's dangerous to try to escape your problems by using drugs and alcohol. Both can be very tempting, and your friends may offer them to you. Drugs and alcohol may seem like easy answers, but they're not. Using drugs and alcohol to deal with stress just adds new problems, such as addiction, or family and health problems.

Changing Your Diet: Choosing Nutrient-rich Foods

What is a “nutrient-rich” food?

A nutrient-rich food contains many vitamins and minerals (also called micronutrients) but not very many calories. Vitamins and minerals nourish your body and help to keep you healthy and reduce your risk for chronic diseases. You can get these micronutrients through a variety of healthy foods, such as fruits, vegetables, whole grains, legumes, nuts and seeds, low-fat and fat-free dairy products, and lean meats and fish. Getting vitamins and minerals through food ensures that your body is able to absorb them properly.

What happens if I don’t get enough nutrient-rich foods in my daily diet?

If you don’t eat a variety of nutrient-rich foods, you may not be getting all the micronutrients your body needs. In fact, Americans tend to eat foods that are high in calories and low in micronutrients. These foods often also contain added sugar, sodium (salt), saturated fat or trans fat. Choosing these high-calorie, low-nutrient foods contributes to weight gain and chronic diseases such as diabetes and heart disease.

Fruits and Vegetables

Fruits and vegetables are naturally low in fat. They add flavor, nutrients and variety to your diet. Look for colorful fruits and vegetables, especially dark green and orange vegetables. If you can, choose organically grown produce and fruit, as it can be more nutritious and should be free of pesticides.

Fish

Fresh fish should have a clear color, a moist look, a clean smell and firm, springy flesh. If good-quality fresh fish isn't available, choose frozen or low-salt canned fish. Poaching, steaming, baking and broiling are the healthiest ways to prepare fish. Wild-caught oily fish, such as salmon, tuna, mackerel and sardines, are the best sources of omega-3 fatty acids, but all fish contain some amount of this healthy fatty acid.

Poultry

Remove skin and visible fat before cooking. Chicken breasts are a good choice because they are low in fat and high in protein. Baking, broiling and roasting are the healthiest ways to prepare poultry.

Beans and other non-meat sources

Nutrient-rich, non-meat sources of protein can also satisfy the protein recommendations. A quarter-cup of beans, 1 tablespoon of peanut butter or ½ ounce of nuts or seeds counts as an ounce toward your protein needs.

Beef, Pork, Veal and Lamb

Choose low-fat, lean cuts of beef or pork. Trim outside fat before cooking. Trim any inside, separable fat before eating. Lean beef and veal cuts have the word “loin” or “round” in their names. Lean pork cuts have the word “loin” or “leg” in their names. Baking, broiling and roasting are the healthiest ways to prepare meat. It is best to limit how often you eat beef, pork, veal and lamb, because even lean cuts contain a lot of fat and cholesterol when compared to other protein sources.

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What You Can Do to Maintain Your Health

Don't smoke or use tobacco.

Smoking and using tobacco are very dangerous habits. Smoking causes 440,000 deaths in the United States every year. More preventable illnesses (such as emphysema, mouth, throat and lung cancer, and heart disease) are caused by tobacco use than by anything else. The sooner you quit, the better.

Limit how much alcohol you drink.

This means no more than 2 drinks a day for men and 1 drink a day for women. One drink is equal to 1 can of beer (12 ounces), a 4-ounce glass of wine or a jigger (1 ounce) of liquor.

Too much alcohol can damage the liver and contribute to some cancers, such as throat and liver cancer. Alcohol also contributes to deaths from car wrecks, murders and suicides.

Eat healthy.

A healthy diet has many health benefits. Heart disease, certain cancers, stroke, diabetes and damage to your arteries can be linked to what you eat. By making healthier food choices, you can also lower your cholesterol and lose weight.

Lose weight if you're overweight.

Many Americans are overweight. Carrying too much weight increases your risk for high blood pressure, high cholesterol, diabetes, heart disease, stroke, certain cancers, gallbladder disease and arthritis in the weight-bearing joints (such as the spine, hips or knees). A high-fiber, low-fat diet and regular exercise can help you lose weight and keep it off.

Exercise.

Exercise can help prevent heart disease, high blood pressure, diabetes, osteoporosis and depression. It can also help prevent colon cancer, stroke and back injury. You'll feel better and keep your weight under control if you exercise regularly. Try to exercise for 30 to 60 minutes, 4 to 6 times a week, but remember that any amount of exercise is better than none.

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Some of the health benefits of eating a diet rich of fruits and vegetables include:

Reduced risk for heart disease and protection against certain types of cancers

Vegetables containing fiber may reduce the risk of heart disease, high blood cholesterol levels, obesity, and type 2 diabetes

Vegetables rich in potassium may lower blood pressure and reduce the risk of developing kidney stones and help to decrease bone loss

Folate (folic acid) helps the body form red blood cells, which are a vital part of the circulatory system

Vitamin A keeps eyes and skin health and helps to protect the body against infections

Vitamin C helps keep teeth and gums healthy, helps heal cuts and wounds, and aids in iron absorption. 

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Why Red Onions are Important for Good Health

Red onions are a must in every Indian recipe. Besides adding crunch, pungent flavour and volume to the curry, red onions are beneficial for the body on various levels. Here's why you must not avoid red onions in your diet.
Nutritional value of red onions:
The main vitamins and minerals in red onions are vitamin B6 and C and chromium. This type of onion is low in calories and glycemic index too.
Benefits associated with red onions:
Cancer: Red onions contain the antioxidant quercetin which is effective at fighting free radicals. It is believed that red onions can cut the risk of stomach cancer by 50 per cent.
Immune system: Quercetin also fights bacteria, fungal infection and inflammation. Therefore, red onions help to boost the immune system and prevent simple health issues like common cold.
Diabetes: The mineral, chromium is effective at reducing the risk of insulin resistance. Control your blood sugar level with red onions.
Heart diseases: The same mineral also reduces the risk of developing heart diseases which is a complication to diabetes.
Unhealthy weight gain: If you are trying to lose weight consume red onions. Lack of chromium in the body makes it difficult to lose weight and increases weight.
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How to Whiten Teeth Naturally

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Health Benefits of Dates

Their actual place of origin is unknown because it has been cultivated for a very long time from now, but it is assumed that it is native to Iraq. Currently it is being grown in northern Africa, southwest Asia, Saudi Arabia, Iran, Iraq, Sudan, Egypt, Pakistan, Italy, Spain, California and Mexico. In the Gulf States it is consumed as a staple food.
The scientific name for date palm is Phoenix dactylifera, meaning Tree of Life. In Islam the date is known as the fruit of heaven.

Packed in it are multi-vitamins and other essential nutrients that are vital for a healthy body. You can find vitamin A, vitamin B1, vitamin E, riboflavin, niacin, pantothenic acid, folic acid, copper, iron, zinc, potassium, magnesium and manganese.
Boosts Energy
Dates are ideal for people who are doing extensive workouts. The high contents of vitamins and minerals work as energy boosters for your body. They are the best source of carbohydrates and dietary fibers.

Constipation Relief
Dates are known for curing constipation because of their laxative properties. All you need to do is take few dates and soak them in water over night. Consume these soaked dates in the morning empty stomach. The water soluble dietary fibers are the key contents that are beneficial for giving relief in constipation.

Good for Heart
Dates help to keep your heart healthy. They can fortify your heart if consumed twice a week. For best results soak them overnight and consume in the morning. Their high potassium contents can save you from strokes.

The dietary fibers found in dates are also very helpful in lowering bad cholesterol by decreasing its absorption by the body and eliminating it quickly from the body.

Helps in Weight Gain
If you are over slim and want to gain weight then dates are meant for you. It contains sugar, fats and proteins essential for increasing the mass of the body. You can get 3000 calories from 1kg of dates. Make a paste of half cucumber and 4 to 5 dates and consume it daily to solve the problem of over slimming.

Resolves Intestinal Disorders
Dates are beneficial for curing intestinal disorders because of the nicotinic contents found in them. It also inhibits the growth of infectious bacteria in the small and large intestine and helps to increase the growth of friendly bacteria.

Diarrhea
Dates are abundant in potassium which is beneficial for treating diarrhea. Dates also facilitate digestion.

Abdominal Cancer
You can find plenty of anti-cancer agents and antioxidants in dates that work as powerful fighters against various types of cancer, especially the abdominal cancer. These cancer fighting agents protects your body from harmful effects of free radicals. For patients with abdominal cancers it can prove to be a tonic without any side effect.

Effective for Pregnant Women
Pregnant women should add dates to their diet as they are very beneficial for the growth of the fetus. According to some researches there are some stimulants found in dates that are effective for strengthening the uterus muscles. They can be very helpful for preventing post delivery excessive bleeding and cervical dilation.

Breast feeding mothers should also consume dates as they can be very nutritious for their babies.

Anemia
The high iron contents found in dates can prove to be a cure for anemic patients. Regular consumption of dates can increase your hemoglobin levels.

Improves Vision
Dates are helpful in improving vision and also save you from night blindness.

Storage and consumption
Always choose fresh, lustrous and unwrinkled dates. Keep them in the refrigerator in an airtight jar or Ziploc bag. Avoid choosing dates with sticky surface as they may contain impurities. It is also recommended to thoroughly wash them before consuming; this will remove all the impurities from them.

You can use them in baking and other desserts. For breakfast you can make date milk shake, make it with other fruits like banana and strawberry and you can omit sugar. You can even mix some dates in yogurt to sweeten it.

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Healthy Eating Tips for a Busy Lifestyle

With deadlines to meet, after work cocktails, frequent dining out, late nights and early mornings, it’s easy to forget how simple it is to take control of your health. The following tips outline some simple ways to enhance your everyday health, boost your metabolism, maintain a healthy weight, increase brain function and start feeling powerful from the inside out.

1. Start Your Day Off Right, Eat Breakfast

Eating breakfast is important for sustaining energy levels and aiding in blood sugar management.

Choose a healthy breakfast that is:

high in complex carbohydrates (oatmeal, cereals, fruits, vegetables)
high in fiber (whole grain cereals and breads and ground flax)
rich in protein (nuts, seeds, soy milk, organic milk and yogurt, eggs, protein powders)

and provides good fats (nuts, seeds, healthy oils like extra virgin olive, flax and coconut)

2. Don’t Rely On Coffee!

Excess coffee overloads your liver, dehydrates you (coffee is a diuretic) and increases the risk of blood sugar irregularities (afternoon energy dips sound familiar?). Your liver is the body’s detoxifying organ and if overloaded, your chances for disease, sluggishness and weight gain will increase. Try to decrease coffee or eliminate it altogether. There are some great coffee alternatives on the market. You can also enjoy herbal teas: dandelion root (liver detox), ginseng (energy), oolong (weight loss), green tea (concentration), and peppermint (stomach ease).

3. Stay Hydrated

This step is as easy as carrying a stainless steel or glass water bottle with you. Count how many times you fill it up. At least eight glasses of water a day will keep your energy levels high, your hunger down, your digestion smooth and your concentration sharp. When we are dehydrated, our bodies often mistake this feeling for hunger. Make sure to not drink water before meals as this can hinder digestion. Drink 20 minutes before and 30 minutes after. Also, try and drink room temperature water because cold water increases gastrointestinal contraction and slows digestion down.

4. Decrease Packaged/Refined Goods

Most packaged goods are loaded with sugar, excess sodium, stabilizers, preservatives and Scary Seven ingredients like artificial colors and flavors. If you cannot pronounce even one ingredient, skip it! Another good rule of thumb is the fewer the ingredients the better.

5. Eat Local, Whole Foods

How did our ancestors eat 100 years ago? Fresh meats, fish, beans, grains, nuts, seeds and fruit and veggies is what our ancestors relied on. Whole foods are the key to good health. When you’re wondering what you can bring to snack on during the day, try bringing a nut bar, some fruit or sliced veggies.

6. Dine out the Smart Way

When ordering meat at a restaurant, look for words like steamed, baked, poached, roasted, broiled or grilled. Do your best to avoid foods with the words fried, au gratin, crispy, escalloped, pan-fried, sautéed or stuffed which are good indications that the foods are high in fat and calories. If an item calls for the one of these options, ask the food item to be grilled, steamed, or baked instead.

7. Limit Alcohol Intake

For every alcoholic drink you have, drink a glass of water. Alcohol dehydrates you, lowers inhibitions and increases your appetite. As a rule of thumb, men should have no more than two drinks daily and females no more than one. Healthier alternatives are light beer, virgin Caesar, white wine spritzer, sparkling water or just straight up water with lots of lemon and lime. No one needs to know your drink is non-alcoholic, just ask for it in a rocks glass.

8. Avoid Anything White

White rice, white bread, white pasta, and white sauces. White flour foods are all processed and the good fiber and nutrients are significantly reduced. Enjoy whole grain breads, pastas, brown rice and whole grains like quinoa, couscous or buckwheat instead. Go for a tomato or pesto sauce instead of white sauces which tend to be laden with saturated fat and sodium.

9. Carry Snacks With You

No matter how long you will be out for, always have a piece of fruit or a healthy protein or nut bar with you. Eating every three hours will help to keep your blood sugar steady and decrease overeating at meal times.
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