10 Surprising Health Benefits of Apple
Health Benefits of Apple What’s the first thing that comes to mind when you think of an apple? If you’re like most people, it’s not health benefits. Apples are often associated with being healthy, but they are usually thought of as snacks, desserts, or ingredients in other foods. While they are used in these ways and more, there are also many health benefits of app-les that people don’t realize at first glance! Here are ten benefits of app-les to get you started on your quest to improve your health with apples! 1) Heart health The health benefits of apples are vast and scientifically proven. They’re loaded with vitamins, minerals, fiber, and antioxidants that can help reduce your risk for chronic illnesses such as heart disease. And if you’re an Ap-ple lover like I am, you may be surprised to learn that more than a dozen unique varieties boast different nutritional values. 2) Brain Health Eating app-les can help ward off cognitive decline and age-related memory loss. According to a 2012 study published in Neurology, people who ate three or more ap-ples per week had a significantly lower risk of developing age-related memory loss. 3) Anti-aging Apple extracts are a natural source of enzymes that can fight off free radicals, which cause aging. They contain antioxidants and vitamin C to help your body fight off infections and help your vision. And, even better, its don’t have any calories or fat. So grab an app-le and stick it in your lunchtime salad! 4) Weight Loss Research has shown that people who eat at least one apple per day are less likely to be overweight than those who eat less. Interestingly, scientists aren’t exactly sure why its have such a significant impact on weight loss. Still, they speculate that it may have something to do with their fiber content— it is a good source of both soluble and insoluble fiber. Because most people don’t get enough fiber in their diets, app-les help makes up for any deficiency. 5) Joint Pain Relief Although eating apples can’t cure joint pain, new research has found that eating two apples per day for one month can ease arthritic symptoms in women. Researchers believe it might have something to do with antioxidants like polyphenols and quercetin, commonly found in apples. Eat more if you want to find relief from your joint pain without medicine! 6) Antibacterial Properties According to a study in The Journal of Food Science, apples have high levels of phytochemicals and antioxidants linked to antibacterial properties. The researchers claim that eating app-les can help prevent food-borne illnesses like salmonella, E. coli, and listeria. Be sure to buy organic when you eat apples, so you don’t consume any pesticides. 7) Improve lung function You can thank your lungs for oxygenating your blood and keeping you alive. According to a study published in Respiratory Medicine, people who ate three apples or drank juices daily had improved lung function over 12 weeks compared to those who didn’t eat apples. Respiratory diseases like chronic obstructive pulmonary disease (COPD) are even more common today than 50 years ago, thanks to sedentary lifestyles, pollution, and increased use of tobacco products. 8) Digestive Health While many people think of apples as a snack food, they are also rich in nutrients and fiber, essential in maintaining digestive health. Most fruits have pectin—a soluble fiber that helps remove cholesterol from your body and supports detoxification—but It contains more than most fruits do. One app-le contains more pectin than a cup of prunes! 9) Cholesterol Management Cholesterol is a waxy substance in your body that helps maintain cell membranes and is essential for digestion. However, too much cholesterol can damage blood vessels, raising your risk for a heart attack or stroke. Luckily, apples are rich in pectin, which has been shown to lower LDL (bad) cholesterol levels by 8 percent. Researchers credit pectin’s high water content and ability to make people feel full faster than other foods with these effects. 10) Allergy Symptoms Relief Eating apples may help relieve symptoms of allergies, including a runny nose and a sore throat. This can be attributed to high levels of quercetin, an antioxidant that has been shown to reduce inflammation.
10 Reasons You Should Be Eating Vegetable
Eating Vegetable Eating vegetables can be one of the most important things you do to keep your body healthy and protect against disease, so you must get enough of them into your diet every day. But which vegetables should you eat? The following 10 are particularly full of nutrients, vitamins, and other healthy substances, making them worth your time and effort to incorporate into your meals regularly. 1) Spinach This leafy green is low in calories and packed with nutrients, like iron and vitamin K. It’s also high in lutein and zeaxanthin, two antioxidant compounds that can help fight macular degeneration and protect your eyes from sun damage. According to a recent study in The Journal of Nutrition, it’s one of your best bets when it comes to preventing memory loss as you age. 2) Avocado The versatile green fruit. Besides tasting great, avocados are rich in vitamins and minerals, such as vitamin C and folate, making them a nutrient-dense choice for your diet. Avocados also have heart-healthy fats that can reduce your risk of heart disease by lowering cholesterol levels and preventing blood clots. 3) Broccoli Broccoli is known for its cancer-fighting properties, but it may also prevent dementia and improve memory. It is an excellent source of vitamin C and fiber. Use it to make a delicious stir-fry or use it as an ingredient in soup or pasta dishes. Try roasting it with olive oil and garlic to add even more flavor. Cauliflower: Like broccoli, cauliflower is known for its brain-boosting benefits; however, while broccoli boasts better protection against Alzheimer’s disease, cauliflower appears to do more when it comes to improving memory. This cruciferous vegetable can be eaten raw or cooked. 4) Mushrooms If there’s one health food that always gets a bad rap, it’s mushrooms. Most people have heard at least something negative about them—they cause weight gain, they’re super high in calories, they have weird textures, and so on. But is it all true? Not really. When it comes to most veggies (especially mushrooms), it is essential to remember that what isn’t considered is how filling they are; since most veggies are low-calorie/high-volume, we tend to feel fuller faster than when we eat foods with more calories per bite. 5) Vegetable number 5 Asparagus One of nature’s most nutrient-rich veggies, asparagus is a cruciferous powerhouse. Cruciferous veggies help keep our bodies in tip-top shape, so we recommend picking up a bundle of asparagus every week. Be sure to snap off just the end (avoiding any challenging parts), toss it with a bit of olive oil and lemon juice for an antioxidant blast, and roast until it turns brown on both ends. Sprinkle Parmesan cheese over the top for more flavor. Roasted asparagus tastes excellent alone or with lean protein like fish or chicken breast. 6) Bell Peppers Bell peppers are an excellent source of vitamin C, which is necessary for collagen production. Collagen is essential because it keeps your skin elastic and plump. Aside from that, bell peppers are high in antioxidants, which help fight wrinkles and other signs of aging. These include beta-carotene, lutein, and zeaxanthin. So eat up! Not only will you look younger but feel younger too! 7) Vegetable number 7 Lettuce The first vegetable on our list is Lettuce. Even though it’s commonly used for salads, it is also great in wraps and sandwiches. Due to its high water content, it can also help curb your appetite, keeping you from snacking on unhealthy foods throughout the day. Plus, a cup of Lettuce contains roughly 3 grams of fiber, so it’s a perfect addition to a healthy diet. 8) Cucumber Cucumbers are abundant in water, making them an excellent choice for hydrating your body. Not only that, but cucumbers also have anti-inflammatory properties and help aid digestion with their fiber content. They’re also filled with vitamin K and potassium, two nutrients essential for bone health. Cucumbers contain smaller amounts of vitamins A and C and plenty of other essential minerals like manganese and copper. 9) Vegetable number 9 Lettuce Celery is an excellent source of vitamin K, potassium, and vitamin C and a good source of folate and calcium. It’s also low in calories—100 grams of celery contain only 20 calories. Not only that, but it’s a great weight-loss food because it is very filling; one study found that subjects consumed fewer calories during lunch when a salad with celery was on their plate. Still, have room for dessert? 10) Sweet Potato This superfood can not only lower your cholesterol but also help regulate blood sugar. Sweet potato is rich in vitamin A and C and packs a punch for healthy nutrients. It has no fat or cholesterol and is low in calories. The best part: Sweet potatoes are packed with fiber, so they help keep you feeling full for more extended periods. A one-cup serving will give you about 110 calories, as well as 4 grams of fiber. Just make sure to watch out for all that sodium!
Top 10 Fruits That Are Good For Your Heart Health
Fruits That Are Good For Your Heart Health The first step to good heart health starts with your diet. Eating fruits for your heart can lower your cholesterol and blood pressure. Also, help reduce the risk of certain cancers and strokes. The recommended daily serving of fruit includes one piece of whole fruit or 1/2 cup of 100% fruit juice, fresh, frozen, or canned. Here are the top 10 fruits that are good for your heart health, according to the American Heart Association, as well as how much you should eat every day to reap the most significant benefits from them. 1) Blueberries There’s more than one reason why blueberries make our list of top heart-healthy fruits. Not only are they a great source of vitamin C, but they’re also packed with anthocyanins, which are an antioxidant pigment that may be able to lower blood pressure and improve cholesterol levels. The Journal of Agricultural and Food Chemistry study also found that black raspberries could reduce platelet clotting (a significant risk factor for heart attack) by almost 50 percent. 2) Cranberries Cranberries aren’t just a delicious, tangy treat—they’re also good for your heart. The American Dietetic Association reports that cranberries may prevent damage to blood vessels caused by excessive or uncontrolled oxidation. While cranberries are rich in vitamin C and antioxidants, they’re low in calories and sugar content. A 1-cup serving of raw cranberries contains only 60 calories and 14 grams of carbohydrates. Besides helping your heart health, cranberries may also help prevent urinary tract infections. 3) Acai Berries The acai berry is a fruit from a palm tree native to Central and South America. These berries are incredibly high in antioxidants, which have been shown to help reduce heart disease and lower cholesterol levels. If you want to improve your cardiovascular health and lose weight, eating acai berries every day will help you reach both of these goals. 4) Strawberries Chock-full of vitamin C, folate, and potassium, strawberries are well known for improving heart health by reducing levels of bad LDL cholesterol. According to a study in The Journal of Agricultural and Food Chemistry, compounds found in strawberries can also help protect against arterial damage caused by high blood pressure. A handful or two of these tasty berries every day is a smart way to help prevent—and even reverse—heart disease. 5) Pomegranates If you’re one of those who still think that a heart-healthy diet has to be bland, it’s time to think again. The fact is, if you eat a diet rich in fruits, vegetables, and whole grains—like pomegranates—you can both lower your blood pressure and reduce your risk of developing high cholesterol. Just three ounces of pomegranates (about half a cup) give you 16% of your daily value for vitamin C. 6) Raspberries Fresh raspberries aren’t just a delicious dessert—they’re also a great way to protect your heart. Raspberries are an excellent source of anthocyanins, which can help lower cholesterol and triglycerides. They’re also rich in vitamins C and K. If you want even more protection for your Heart. Get some exercise; physical activity has been linked with lower stress hormones like cortisol that can negatively affect blood pressure and heart health. 7) Cherries Cherries are loaded with anthocyanins, antioxidants that can help reduce inflammation and plaque buildup in your arteries. In one study published in Bioscience, Biotechnology, and Biochemistry, researchers fed subjects a meal containing peaches and dried cherries; those who ate dried cherries showed increased endothelial nitric oxide synthase (eNOS) compared to a control group. 8) Grapes Resveratrol, found in grape skins, prevents blood platelets from sticking together and forming a clot. Red grapes are higher in resveratrol than green ones. Men who drink three to four glasses of red wine a week have a lower risk of heart disease than men who consume less than one glass per week, according to research published in 2010 by Harvard University. While moderate amounts of alcohol have been shown to reduce heart attack risk, drinking more than that can increase your chance of developing heart disease. 9) Apples Apples are rich in pectin, a soluble fiber that helps lower cholesterol levels and reduces blood pressure. They’re also high in quercetin, an antioxidant that may help prevent heart disease. One cup of apple slices provides you with over 20% of your daily recommended intake of vitamin C and roughly 10% each of B6 and magnesium. 10) Oranges It’s a misconception that oranges are just filled with sugar. What most people don’t realize is that oranges are also packed with vitamin C, potassium, and folic acid, which help lower cholesterol levels and reduce blood pressure. Because of these healthy benefits, eating at least one orange per day may be an excellent way to maintain a healthy heart. This year, reach for an orange instead of another piece of cake for your birthday!
Eating boiled eggs everyday
Health Benefits of eating boiled eggs every day Eating boiled eggs everyday: Eggs are tasty, versatile, and budget-friendly, but most of us don’t eat them very often. We usually reserve them for special occasions like breakfast on holidays or Easter Sunday. However, there are many benefits to eating boiled eggs regularly. Keep reading to find out 10 surprising health benefits of eating boiled eggs every day that you may not know about! 1)Eating boiled eggs everyday: (Boiled eggs contain healthy cholesterol) Did you know that not all cholesterol is bad? Your body needs it to function correctly. Cholesterol is an essential lipid produced by your liver, and your body uses it to maintain cell structure and produce hormones. The most well-known type of cholesterol—low-density lipoprotein (LDL)—is associated with cardiovascular disease, but healthy levels are good for your heart. 2) The antioxidant lutein The pigment found in egg yolks is lutein, linked to eye health. Research shows that consuming more lutein-rich foods can help decrease your risk of developing macular degeneration and cataracts. Eggs contain high levels of lutein, so adding them to your diet can benefit your eyes as well as many other aspects of your health. Other healthy foods rich in lutein include spinach, kale, collard greens, and Brussels sprouts. 3) Boiled eggs contain vitamin D Eggs are a great source of Vitamin D, an essential nutrient for good health. It plays a role in supporting your immune system and heart health. Vitamin D also helps keep bones strong and healthy, reducing the risk of osteoporosis. Ensure you’re getting enough vitamin D by including more foods like eggs in your diet! 4) Riboflavin (B2): (Eating boiled eggs everyday) Riboflavin is a vital vitamin for creating new cells and metabolizing food, but our bodies can only synthesize so much of it. While some foods are fortified with riboflavin, such as bread and cereals, many aren’t—and those who don’t eat meat or dairy products may not be getting enough riboflavin in their diets. 5) Folate (Folic Acid): (Eating boiled eggs everyday) Eating boiled eggs everyday: Eggs are an excellent source of folate, also known as folic acid. This B vitamin is crucial for cell division and repair; it helps red blood cells form correctly and helps keep your neural tube (the fetal part of your brain) healthy. What’s more, research suggests that folate can help reduce homocysteine levels—an amino acid that may contribute to heart disease and stroke. 6) Boiled eggs contain Vitamin B12 Boiled eggs are a great source of vitamin B12, which has been shown to lower homocysteine levels in your blood. This protein is linked to cardiovascular disease and stroke risk in some studies. The recommended daily amount of vitamin B12 for adults ages 19-50 is 2.4 micrograms per day; one large boiled egg contains 2.6 micrograms—more than enough to meet that recommendation for one day! Eggs also contain heme iron, an absorbable form of iron found only in animal products such as red meat and poultry. 7) Protein (to maintain muscle mass as you lose weight) Boiled eggs are an excellent source of protein. The average large egg contains six grams, nearly 20 percent of your daily protein needs. Getting enough protein while dieting can be difficult, significantly if you’re cutting out whole food groups, so adding a boiled egg or two to your day can help. Eggs are also a complete protein (containing all nine essential amino acids), which helps repair and build muscle tissue. 8) Selenium (prevents cancer, skin damage, and hair loss) It may seem odd to think that a sulfur-rich food like eggs can be good for your skin and hair, but it’s true! It all comes down to selenium. Selenium is an essential trace mineral that helps your body make certain antioxidants in your thyroid, metabolism, and blood cells. It also plays a part in preventing damage from free radicals and eliminating toxins from your body. 9) Zinc (fights infection, helps heal wounds faster, keeps bones strong, and boosts immunity.) Hard-boiled eggs are rich in zinc, an essential mineral that helps keep our immune system functioning at total capacity. Eggs have been linked to lower rates of asthma, pneumonia, and other infections because zinc helps your body fight off germs. Zinc is also great for wound healing and keeping bones strong by promoting calcium absorption—plus, it’s critical for cell growth and division! 10) Boiled eggs contain Calcium: (Eating boiled eggs everyday) Eating boiled eggs everyday: While regular egg yolks are high in cholesterol, they also contain a decent amount of calcium. An average-sized egg has around 25 milligrams (mg) of calcium, which is 15% of your daily recommended intake for healthy adults under 50 years old.
10 Reasons You Should Drink Coffee Every Day
You Should Drink Coffee Every Day You may think you’re addicted to coffee if you have it every day. But if you think about it, coffee has quite a few benefits that can make your life more enjoyable. Check out these 10 reasons why having coffee every day can improve your life. 1) Builds Brain Connections Drinking coffee is associated with increased neural activity, particularly in areas of your brain that control concentration and mental performance. Coffee regularly has been shown to help protect against Alzheimer’s disease and dementia. In addition, caffeine triggers a series of responses within your brain that contribute to its alertness, focus, and even mood! So drink up – you’re not only helping yourself feel more awake; you’re also training your brain to be healthier too! 2) Increases Focus When you drink coffee, caffeine molecules bind to receptors in your brain, blocking distractions and increasing mental clarity. Think of it as a natural nootropic. When we drink coffee regularly, our productivity soars. For some of us, it’s essential to get through a full day at work or school. 3) Improves mood Studies show that coffee increases dopamine, serotonin, and endorphins in our brains. While some are feel-good chemicals that make us feel happy and relaxed, others act as stimulants that help us focus on what we need to get done throughout the day. Studies have shown that even a little caffeine can improve your mood throughout the day! 4) Diminishes pain Caffeine can block pain receptors in your brain, making you feel less pain from cuts and bruises. So if you’re feeling sore after a hard workout, drinking a cup of joe might make you feel better. 5) Prevents heart disease There’s good evidence that drinking coffee can prevent heart disease, Parkinson’s, and type 2 diabetes. Harvard Medical School advises you to drink four to five cups of joe per day for optimum health. 6) Lowers the risk of diabetes Studies have found that people who drink coffee are less likely to develop Type 2 diabetes. One Harvard University study of more than 126,000 people showed a link between moderate coffee consumption and a lower risk of developing Type 2 diabetes. Drinking at least three cups of coffee daily reduced an individual’s chance of getting diabetes by 10 percent. This also lowers your risk for heart disease, Parkinson’s disease, and Alzheimer’s. Increases longevity: Researchers have long sought to uncover how drinking coffee can reduce death rates from all causes. 7) Keeps bones strong The magnesium found in coffee helps strengthen bones, potentially reducing your risk of fractures. Magnesium is essential to help prevent osteoporosis in women after menopause. Recent research has also linked higher caffeine intake to greater bone mineral density in women but not men. Plus, emerging evidence suggests that a cup of joe can improve calcium absorption and increase bone strength. 8) Boosts immunity Caffeine is a potent stimulant, increasing alertness and temporarily boosting your body’s natural defenses. Studies have shown that daily coffee consumption boosts immune function. More specifically, caffeine raises levels of infection-fighting white blood cells called macrophages. 9) Protects against Alzheimer’s Everyone knows that coffee contains caffeine, but it also has antioxidant and anti-inflammatory properties. Two of these components—chlorogenic acid and caffeic acid—have been shown to decrease levels of beta-amyloid proteins in rats. Beta-amyloid proteins can clump together with other protein fragments to form neurofibrillary tangles and plaques that contribute to Alzheimer’s disease. 10) It tastes delicious! Any avid coffee drinker will tell you it tastes great, but there’s also research to support that coffee consumption can positively affect physical and mental health. Research has shown that moderate coffee consumption may lower your risk of heart disease by reducing LDL cholesterol levels. It can also lower your risk of Type 2 diabetes (more than green tea), prevent cognitive decline, and improve longevity (in rats).
10 Health Benefits of Eating Nuts Everyday
Health Benefits of Eating Nuts Everyday Nuts are one of the healthiest, most nutrient-dense foods on the planet. They offer a fantastic combination of vitamins, minerals, and healthy fats. Also, antioxidants work to protect your body in many ways. Because of this and because they taste so good, they should be included in a healthy diet! Here are 10 benefits of eating nuts every day! 1) Improve heart health All nuts are high in heart-healthy, unsaturated fats. Studies show that diets high in monounsaturated fats can lower your risk for heart disease and diabetes, among other chronic diseases. Try to include at least one serving of nu-ts every day for optimal health. A handful (1 ounce) of almonds contains 164 calories, 7 grams of fat, and 4 grams of protein. An ounce of cashews provides 163 calories, 10 grams of fat, and 6 grams of protein. 2) Reduce Cholesterol There’s evidence to suggest that people who eat nuts frequently have lower LDL cholesterol levels than those who rarely or never do. This means they have less risk for heart disease. The monounsaturated fats in almonds, hazelnuts, pecans, and walnuts may improve HDL (high-density lipoprotein) cholesterol levels. Which are known to lower your risk for heart disease. Also, it provides a healthy source of fat. 3) Increase your Energy Levels Research has linked nuts with a boost in energy, which can help you power through your day. In one study conducted by Barbara Rolls, Ph.D., professor of nutritional sciences at Penn State University, volunteers who added 2 ounces of walnuts to their daily diet experienced improvements in energy levels and mood compared with those who ate a bagel instead. If you’re not nu-ts about nu-ts yet, feel free to snack on other proteins like lean beef or egg whites for a similar effect. 4) Help prevent weight gain A new study shows that nuts are a great way to curb your appetite without causing weight gain. Researchers found that eating just one ounce of nu-ts per day was linked with a 14 percent reduction in calorie intake. And 11 percent decrease in body mass index (BMI). It’s thought that high-protein foods like almonds make people feel fuller faster, and higher fiber intake can also reduce overall calorie consumption. This isn’t exactly shocking news: Previous research has shown how adding fiber-rich foods like beans to your diet can help with weight loss. 5) Boost metabolism Their healthy fats can help rev up your metabolism, and research suggests that nut eaters tend to weigh less than those who don’t snack on them. In particular, almonds and walnuts are known for their ability to satiate hunger because they have high amounts of fiber and protein (1). One study found that people who snacked on nuts every day lost more weight than those who didn’t—plus, adding nu-ts to a regular diet may help keep hunger at bay. 6) Protect Against Cancer According to a significant analysis of previous studies published in the British Journal of Cancer, eating nuts every day can reduce your risk for different types of cancer. The link is potent in women; those who ate nu-ts daily had a 20 percent reduced risk for breast cancer compared to women who never or rarely ate nuts. Another study published in BMJ showed that people who ate an ounce and a half (42 grams) per day were 19 percent less likely to die from any cause than people who didn’t eat nu-ts. 7) Keep you sharp in old age A handful of nuts every day may help keep your mind sharp as you age. The most important study to date found that people who ate a handful of nu-ts five or more times a week were half as likely to develop dementia in old age compared with those who never ate them. There is no evidence suggesting that eating nu-ts can prevent cognitive decline or protect against Alzheimer’s disease. But it has been shown to reduce inflammation, which has been linked to neurodegenerative diseases like Alzheimer’s. 8) A Tasty Way to Get Some Protein Nut butter is a tasty way to get some protein in your diet. A 2007 study from Tufts University found that people who ate peanuts and other nu-ts as part of a diet low in refined carbohydrates—like white bread, pasta, white rice, and sugary snacks—lost more weight than those who didn’t consume nuts. 9) Improved Skin, Hair, and Nails Omega-3 and omega-6 fatty acids improve your skin, hair, and nails by nourishing them with oxygen. Most nuts are rich in these healthy fats and vitamin E and phytosterols. Sunflower seeds, almonds, cashews, and peanuts contain vitamin E, making your skin smooth and supple. Vitamin E also helps lower your risk for various health problems, including heart disease, cancer, and age-related decline. 10) Satisfy Your Sweet Tooth Without the Sugar Studies have shown that walnuts, pecans, almonds, and pistachios may help suppress your cravings for sweet treats.1 Just a handful (that’s about six nu-ts) can satisfy your craving for something sweet without derailing your diet or calorie count. If you’re trying to lose weight, it’s a good idea to eat more healthy fats like nuts.
10 Fruits That Will Boost Your Kidneys
Boost Your Kidneys If you or someone you know suffers from poor kidney function. It’s essential to pay close attention to what you eat. Some fruits are particularly good at supporting your kidneys and helping them achieve optimal health, including improving their function and clearing out harmful toxins from your body. Let’s look at ten fruits that will give your kidneys a boost if you have the condition. Or if you want to help the ones you love have healthy kidneys as well! 1) Apples An apple a day keeps doctors and your kidneys at bay. The antioxidants in apples—particularly quercetin and phloridzin—protect your kidneys from disease. A 2012 study published in Nutrition Research showed that mice who consumed compounds similar to those found in apple peels for 15 days had increased levels of glutathione-S-transferase and catalase—two proteins that help protect cells from damage. And when these animals were then exposed to potentially toxic chemicals, they had better kidney function than those that did not receive apple compounds before exposure. Don’t have an apple on hand? 2) Oranges Though most commonly associated with Vitamin C, oranges are also an excellent source of potassium. Potassium helps reduce blood pressure, as well as protect against kidney stones. Incorporate them into your diet by eating fresh orange slices or enjoying a glass of freshly squeezed orange juice. Eating regularly will help naturally boost your kidneys. 3) Pears In addition to being one of Nature’s top feel-good foods, pears are also excellent sources of antioxidants. Research shows that polyphenols found in pears may help maintain kidney health by reducing oxidative stress and inflammation. 4) Mango High in antioxidants, manganese, and vitamin C, mangoes are suitable for your kidney’s health. Lychee: Vitamin C is essential for healthy kidneys. Lychee has over ten times more than an orange. Cranberries: As much as cranberries might stain your toothbrush red when you brush your teeth with them, they’re also good for your kidneys because of their antioxidant value. 5) Strawberries Strawberries are known for their vitamin C content, but they’re also chock-full of potassium, which is good for your kidneys. Potassium helps flush excess sodium from your body, which can help prevent heart disease and high blood pressure. You’ll find about 366 milligrams of potassium in a cup of strawberries—nearly 20 percent of your daily recommended intake. 6) Bananas Bananas can be a great way to give your kidneys a boost. They contain lots of potassium, which is essential for good health as it helps remove toxins from your body. They also have plenty of vitamins and antioxidants to help strengthen your immune system, giving you long-term protection against kidney damage. Potassium also helps fight back against high blood pressure, another common cause of kidney problems. Bananas are packed with fiber, so they’re great at keeping your cholesterol levels healthy and lowering your risk of heart disease too. 7) Grapes The antioxidant flavonoids in grapes fight against oxidative stress and protect your kidneys from further damage. Oxidative stress has been shown to cause kidney problems and contribute to kidney failure. Start eating red or green grapes every day, fresh if possible, and you may be able to prevent some of those issues before they even start. 8) Berries (Blueberries, Raspberries, etc.) Eat berries. Eat a lot of berries. Blueberries and raspberries are particularly rich in antioxidants, benefiting those with kidney damage or disease. Berries may also help protect against kidney stones, another common problem for people with damaged kidneys. They’re sweet and delicious, so you have no excuse to eat them! 9) Watermelon Watermelon is an excellent source of lycopene, which may help prevent cancer and other chronic diseases. The fruit is also high in vitamins C and B6, potassium, and fiber. Watermelon’s citrulline content helps support healthy blood pressure levels. Like all water-rich foods, watermelon can help promote hydration by retaining fluids in your body longer. This helps flush out toxins and other waste products to prevent buildup and improve kidney function over time. 10) Cantaloupe The perfect fruit for kidney-protecting antioxidants, cantaloupe is rich in vitamins C and E, lutein, and beta-carotene. This powerful antioxidant has been proven to protect against oxidative stress, which can damage proteins in your cells and blood vessels. Cantaloupe has even been shown to help boost kidney function by improving blood flow to kidneys; a healthy diet rich in fruits and vegetables like cantaloupe are vital in helping prevent kidney disease later on in life.
10 Fruits that are Good for Your Liver
Fruits that are Good for Your Liver The liver plays a crucial role in maintaining your overall health and wellness. Keeping it healthy can help you live longer and prevent many different diseases from developing. If you want to keep your liver healthy, here are 10 fruits that are good for your liver, along with the vitamins and nutrients they contain that promote liver health. 1) Oranges Orange fruit and juice contain many vitamins and nutrients that your liver needs to function correctly. These include vitamin C, potassium, beta-carotene, vitamin B6, pectin, and folic acid. It can boost your liv-er’s bile production, a substance required to digest fat. And their high fiber content can improve digestive health and slow absorption of fat from food. 2) Lemons Lemons help stimulate bile flow and contain plenty of vitamin C to help strengthen your liver’s function. Drink lemon water every morning, or squeeze some fresh lemon juice into a glass of warm water with a teaspoon of honey in it. You can also use lemons to flavor food, making them great for cooking. 3) Apples Apples have antioxidants in them, called flavonoids. Flavonoids help your liver do its job because they protect cells from damage caused by free radicals. Apples also contain pectin, which helps prevent fat build-up in your liv-er. 4) Blueberries Blueberries contain a ton of antioxidants, which help cleanse your liver. There’s been a lot of research done around their positive effects on liver health. They’re also rich in vitamins C and K and potassium. Some studies suggest that blueberries can also improve blood pressure, lower harmful cholesterol levels, and triglycerides, and may even help with lowering blood sugar levels in diabetic patients. 5) Kiwi Fruit Kiwi fruit is not only known as a good source of vitamins and antioxidants but it is also known to protect the liver from damage caused by certain kinds of drugs. It can also help in preventing excess alcohol intake from damaging your liv-er. It contains an enzyme called actinidain which helps break down proteins, thereby reducing inflammation caused due to alcohol consumption. 6) Pears Pears are high in fiber, and consuming pears regularly is an effective way to improve your liver health. The antioxidants in pears will also protect your liver from free radical damage. Pears have a smooth texture and mild taste, making them ideal for people who don’t like stronger-tasting fruits. This fruit also makes a great choice if you want to lose weight because it has only 90 calories per serving. 7) Grapefruit First up is grapefruit. This citrus fruit has been shown to have a protective effect on your liver by increasing both bile production and bile flow, according to research published in Hepatology (early online Feb. 21, 2013). An increase in bile helps remove excess fats from your body. Plus, grapefruit contains naringenin chalcone, which has been shown to have anti-inflammatory properties. 8) Cranberries Researchers believe cranberries’ proanthocyanidins boost enzymes in your liver, helping to detoxify toxins and protect your cells. In addition, they contain ellagic acid, which is known to prevent cancer cells from multiplying. Blueberries: This superfood has a relatively low GI and is full of vitamins A and C, which help boost your immunity while protecting against cancer. Strawberries: Though red, strawberries pack more antioxidants than any other berry. 9) Tomatoes They may look like fruit, but tomatoes are part of the nightshade family, including peppers and eggplants. Tomatoes contain lycopene, an antioxidant associated with better liver health and a lower risk of liv-er cancer. Lycopene is fat-soluble, meaning it is easily absorbed by eating fat or oil with lycopene-rich foods. Try your tomato sauce over some olive oil-packed tuna fish to add healthy fats to your diet, also improving your liv-er’s health. 10) Cucumber As well as containing vitamins B and C, cucumber also contains potassium and silica, which have beneficial effects on your skin. It’s also said to help reduce uric acid levels – something you don’t want if you suffer from gout. These properties mean that cucumber is particularly useful in promoting a healthy liver.
10 Foods That Unclog Arteries
Foods That Unclog Arteries Arteries are the vessels that transport blood throughout your body, so clogged arteries can lead to some severe health problems. That’s why it’s essential to stay on top of your heart health and eat foods that unclog arteries and reduce plaque buildup in your bloodstream. But what are these foods? Read on for ten foods that unclog arteries, as well as other tips to help you maintain vital heart health. 1) Pomegranate juice Pomegranate juice is an excellent source of antioxidant polyphenols, which improve heart health. Drinking just one cup of pomegranate juice per day can be enough to significantly improve cholesterol levels and lower your risk for heart disease. In addition, pomegranate juice contains rutin, a bioflavonoid that helps strengthen capillaries and reduce platelet activity—which improves blood flow by keeping arteries free from cholesterol plaque buildup. 2) Tomatoes Unclog Arteries Tomatoes are not only a tasty and healthy addition to any meal, but they’re also great for your heart. They contain lycopene, which helps prevent plaque buildup in arteries. Lycopene can also help reduce cholesterol levels, according to studies done by researchers at South Dakota State University and Texas A&M University. For example, one cup of diced tomatoes contains 4 mg of lycopene, or about 20 percent of your daily value of it! 3) Nuts Unclog Arteries Nuts are rich in a nutrient called arginine, which helps dilate blood vessels and helps lower blood pressure. Peanuts, walnuts, and almonds are perfect choices for high blood pressure. Add them to smoothies or eat a handful each day to maintain HDL (good) cholesterol levels. Avoid peanuts if you’re allergic. 4) Spinach Unclog Arteries Spinach is one of those all-around good foods. It helps lower cholesterol and is a natural anti-inflammatory, reducing pain associated with arthritis. Additionally, spinach contains folate, which protects against heart disease by lowering homocysteine levels. Homocysteine is an amino acid that is a risk factor for heart disease. 5) Oatmeal Unclog Arteries The soluble fiber in oatmeal has been shown to reduce cholesterol levels, lower blood pressure and even decrease your risk of developing diabetes. A study published in The American Journal of Clinical Nutrition found that eating oatmeal is as effective as taking a cholesterol-lowering medication called cholestyramine. Additionally, researchers found that participants who ate oatmeal daily had lower LDL (bad) cholesterol than those who did not. 6) Fish Oil Unclog Arteries Oily fish and seafood like salmon, mackerel, herring, and cod are rich in omega-3 fatty acids. These healthy fats can reduce your risk of heart disease and stroke by lowering blood pressure. They also strengthen blood vessels to keep them from getting clogged up with plaque. The American Heart Association recommends eating two servings of fish a week for more benefits. Fish oil supplements contain omega-3s and vitamin D, and antioxidants—uses you don’t get from eating only fish. 7) Avocados Unclog Arteries Avocados are one of nature’s richest sources of oleic acid. Oleic acid reduces LDL (bad) cholesterol and is excellent for heart health. It also helps keep blood pressure down, and studies have found that it may lower your risk of having a stroke. So, if you’re looking to keep those arteries clean and clear, be sure to add avocados to your next meal. 8) Broccoli sprouts What if I told you that broccoli sprouts could help unclog your arteries, lower your blood pressure and reduce inflammation? Well, it turns out they can. The glucosinolates found in broccoli sprouts are some of nature’s most potent antioxidants and detoxifiers. They target free radicals (which cause a lot of damage to our cells) to destroy them. 9) Green tea Green tea is rich in antioxidants, which combat free radicals and help to clear clogged arteries. Be sure to drink it with a bit of honey if you’re not used to its bitter taste. Cabbage: Cabbage is rich in dietary fiber, which can help combat heart disease by clearing arteries of cholesterol and fighting inflammation. The best way to eat cabbage is raw, but it’s also delicious in soup or stir-fry. 10) Cocoa Powder Unclog Arteries One of nature’s best sources of flavonoids—plant compounds with antioxidant properties—cocoa powder (not to be confused with hot cocoa mix) contains more than 300 types. One of those is epicatechin, which has been shown to reduce blood pressure and increase blood flow.
10 Fat Burning Foods to Eat at Night
Fat Burning Foods to Eat at Night What are Fat burning foods? Foods high in protein and low in carbohydrates are often recommended as fat-burning foods because they keep you feeling full longer, which can help with weight loss efforts. Most fat-burning foods also have other essential nutrients, such as vitamins and minerals, that your body needs daily to stay healthy and strong. These ten fat-burning foods to eat at night are all delicious, nutritious options you can enjoy at the end of the day when you’re you’re looking for something healthy and filling to munch on before bedtime. 1) Nuts are Fat Burning Foods Healthy fats are vital for getting a good night’s sleep. A small handful of nuts is an excellent snack before bed. The protein and healthy fats will keep you full and help fight hunger cravings. Nuts are also packed with heart-healthy nutrients, and if you stick to peanuts or almonds, they are low in calories and don’t have any added sugars or unhealthy fats. 2) Sweet Potatoes are Fat Burning Foods A diet high in sweet potatoes has been shown to help boost metabolism and aid in weight loss. That’s because of their high fiber content and powerful complex carbs. Sweet potatoes are filled with vitamins A, C, B6, E, calcium, copper, and iron. This food is a powerful antioxidant that may reduce your risk of developing certain cancers. Studies have shown that women who ate sweet potatoes had healthier breast tissue than those who didn’t include them in their diets regularly. 3) Fish is the Fat Burning Foods If you’re trying to lose weight, then fish should be one of your staples. It contains healthy fats and protein, which will keep you feeling full for longer than many other food groups. While these ingredients may burn fat while they’re in your gut, they can offer a calorie-burning boost as well. Just remember to choose wild-caught fish over its farmed counterparts. 4) Flaxseed oil Flaxseed oil is extremely rich in omega-3 fatty acids and alpha-linolenic acid. These essential fatty acids help lower cholesterol and blood pressure levels, which aids weight loss. Flaxseed oil is an anti-inflammatory agent that is particularly beneficial to those with arthritis, asthma, or other inflammatory conditions. It also speeds up metabolism, thereby helping burn fats faster. Another critical component of flaxseed oil is lignan, which helps reduce cancer risks by inhibiting tumor growth. 5) Eggs are Fat Burning Foods Not only are eggs packed with protein and vitamins, but they’re also a great source of cholesterol-lowering omega-3 fatty acids. Just don’t throw away that yolk: recent research suggests eating egg yolks can help boost metabolism by increasing feelings of fullness, so you’ll be less likely to overindulge later in your meal. Try cooking up an omelet or scrambling some up for breakfast. 6) Chia Seeds are Fat Burning Foods Chia seeds are rare superfoods that do not taste like a superfood. ITis an excellent source of fiber, omega-3 fatty acids, protein, and antioxidants. They absorb water and get gel-like as they swell up in your stomach, which means they’ll take longer to digest than other foods—resulting in a gentle release of energy. To top it off, they’re easy to add to your diet! 7) Beans are Fat Burning Foods Beans are a complex carbohydrate that’s also rich in fiber. Eating beans can help you to lose weight and feel full longer. They’re also high in vitamins and minerals, including magnesium, essential for heart health. Plus, they’re known to help regulate blood sugar levels. So what are you waiting for? Be sure to include beans in your diet—they should be incorporated as part of your daily meals! 8) Pomegranate Juice Pomegranate juice contains a good amount of fiber. The fiber content can help you feel full and curb your hunger pangs. Drinking a glass of 100% pomegranate juice before going to bed may also help lower blood sugar levels, which may keep you feeling fuller longer during sleep. Also, pomegranate is rich in polyphenols that can lower body weight when consumed regularly over time. 9) Quinoa is the Fat Burning Foods Considered a superfood, quinoa is packed with protein, fiber, and iron. It’s also considered a complex carbohydrate, taking longer to digest than simple carbs like sugar. Consuming intricate carbs throughout the day will help you keep your blood sugar stable, leading to fewer cravings later in the day. In addition to being a good source of fiber and protein, quinoa has heart-healthy omega-3 fatty acids that may help prevent high cholesterol. 10) Apples Apples are a great fruit to eat before bed. They’re high in fiber and will keep you full while not making you pack on too many calories. The potassium found in apples also helps flush out water weight, which is excellent for those who want to drop a few pounds. Bananas: Bananas are another high-fiber food that will help prevent late-night snacking and curb your appetite while keeping you full.