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Fruits are a superfood category of their own. They are the powerhouse of minerals, vitamins and antioxidants and an excellent contribution to your diet. Here are ten fruits you should be eating daily:
- Apples: There is a reason why an apple a day keeps the doctor away. Apples are filled with antioxidants, soluble and insoluble fibre and quercetin. Antioxidants boost your immunity and the fibre provides you with energy and maintains a healthy bowel, while quercetin has anti-allergy and antihistamine (compounds which curb the effects of histamine, primarily used to treat allergies) properties.
- Grapes: Grapes contain an antioxidant named resveratrol, which prevents heart diseases and premature aging of your cells. In addition, they are also great sources of folate and vitamin B6, C and A which contribute to a healthier immune system.
- Bananas: Bananas have low sodium and high potassium levels. Thus, they are extremely beneficial in maintaining blood pressure and preventing strokes. Bananas also contain protease inhibitors, which prevent stomach ulcers (protease is a digestive enzyme that produces acid).
- Strawberries: Strawberries might be small, but they do pack a lot of nutrients! A handful of strawberries daily can prevent diabetes type 2, inflammations and heart disease. They are also rich in antioxidants and vitamin C.
- Papaya: Papayas contain a substance called ‘papain’ which is an incredible digestive stimulant. They also contain large amounts of folate, which helps in proper DNA repair and synthesis.
- Oranges: Oranges provide you with vitamin C and potassium, which are essential for enhanced muscle and digestive functions. The membrane between orange segments contains hesperidin, which has been proven to reduce cholesterol.
- Kiwi: Kiwi contains more vitamin C than oranges which grants them the ability to prevent DNA damage and also helps reduce risks of developing cataracts.
- Blueberries: Blueberries are a great source of antioxidants which aid in fighting cancer and macular degeneration (an eye disease which results in vision loss). They also contain compounds that protect you from urinary tract infections.
- Lemon: Lemons contain citric acid, which effectively lowers cholesterol and cuts down on body fat. Citric acid is also an excellent digestive stimulant. Also, the refreshing scent of lemons reduces anxiety, nervousness and fatigue.
- Grapefruit: Grapefruit is an excellent appetite suppressant, which cuts down on your cravings. It also contains a soluble fibre named ‘pectin’, which lessens the development of atherosclerosis (build-up of cholesterol and fats on the walls of the artery). However, refrain from consuming grapefruit if you are on prescription medications.
I just want to reduce my weight from 73. 5 kgs to 65. 0 kgs due to avoid taking medicine for Blood pressure which is in at border level 145/100. I am 40 years old. Could you please advise what kind of food should I take. For the last one week I am consuming the following food items. B/F = 1 carrot, 1 Cucumber, one boiled egg and one chapati with sliced apple. Lunch = 1 chapati / 100 grams of boiled white rise with vegetables. Evening = Just Green Tea without sugar. Night = Two chapatis with less amount of Veg Curry. Earlier I consumed more rice items like idly / dosa with Nonveg curry items. But now I am getting stomach pain and facing constipation problem. Please advise.
How much protein does a 21 old gym going boy need daily. As his height is 6'1" and weight is around 60 kgs.
Recent developments have shown that fat might not be as harmful as people originally thought it was. Fats can prove to be beneficial too. It is capable of providing the feeling of fullness as well as helps in absorbing vitamins that are fat-soluble. A recent publication of a review in the European Journal of Nutrition regarding the existing research on milk fat came to conclusion that were quite surprising. People who consume full fat or whole milk are on equal terms with people who consumed fat free milk, as far as development of type-2 diabetes and cardiovascular disease is concerned. However, as far as weight loss is concerned, whole i.e. full fat milk should be preferred over fat-free milk.
Various surveys have reported that a majority of the people who consume whole milk exhibit less weight gain, lower body weights as well as low risks of obesity. The argument that excess calories are beneficial for the waistline is a topic that is prevalent even today. According to some researchers as far as weight gain is concerned, all calories are not equal. Additionally, if the focus is solely on the number of calories per serving, then a huge factor leading to obesity is ignored.
This factor is called fullness. Dr. Mario Kratz, author of the aforementioned review and a designated nutrition scientist at the Fred Hutchinson Cancer Research Center in Seattle, states that the removal of fatty acids from skimmed milk results in a delayed feeling of fullness as well as staying full. He also states that the fatty acids in milk affect hormone regulation and gene expression. In simpler words, these acids might crank up the amount of energy burned by the body as well as limit the storage of fat in the body.
All these findings help in showing that consumption of whole milk is more preferable to low fat, as far as the risk of obesity is concerned. However, it does not mean that people should engage in consuming only whole milk and 'use butter in all the recipes'. However, as far as the comparison between skim i.e. fat free milk and whole milk is concerned, the available research argues and suggests that full-fat milk is the way to go. If you wish to discuss about any specific problem, you can consult a doctor and ask a free question.