Tips for Health

Dieting

Black Eyed Peas

By on June 1, 2013 in Diet, Dieting, General, Health, Health with 0 Comments

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Highly proteinaceous, black eyed peas are consumed comparatively less as compared to other peas. But let me tell you that these small, black spot containing species have a lot of health benefits to offer. Cooked 100gm of Black Eye Peas give you:

Calories: 116

Protein: 7.73 gm

Fiber: 6.5gm

Vitamins present in Black Eyed Peas:

Black Eyed Peas contain a good amount of the following vitamins while some are there in low amount.

Vitamin B1 (thiamine) – 0.202 mg

Niacin – 0.495 mg

Vitamin A – 15 IU

Pantothenic Acid – 0.411 mg

Vitamin K – 1.7 mcg

Vitamin B6 – 0.1 mg

Folate – 208 mcg

Vitamin B2 (riboflavin) – 0.055 mg

Vitamin E – 0.28 mg

Minerals in Black Eyed Peas:

Black Eyed Peas contain a good amount of the following minerals while some are there in low amount.

Calcium – 24 mg

Iron – 2.51 mg

Potassium – 278 mg

Selenium – 2.5 mcg

Phosphorus – 156 mg

Magnesium – 53 mg

Manganese – 0.475 mg

Copper – 0.268 mg

Sodium – 4 mg

Zinc – 1.29 mg

Black Eyed Peas facts:

  • Black Eyed Peas contain small amount of fat but better amount of protein.
  • Black Eyed Peas contain consider amount of soluble dietary fibers which hinders bile juice which ultimately helps in reducing bad cholesterol in blood and promotes good cholesterol instead.
  • Fiber content also helps in fighting off constipation and cleans GIT.
  • These are rich in proteins which are the building blocks of our body.
  • Black Eyed Peas contain flavinoids and other phytochemicals which acts as anti-oxidants as well.
  • They contain good amount of potassium which is a significant mineral for maintain the blood pressure.
  • They contain iron which promotes formation of red blood cells hence help overcoming anemia.

Fruits and Veggies rich in Vitamin B3 and B5

By on May 27, 2013 in Diet, Dieting, General, Health, Health, Lifestyle with 0 Comments

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Vitamin B3 has a significant role in the digestive system functioning, dermal activities and in nerves. It is a prominent role in the production of ATPs from carbs.

Requirements of B3:

Adult males require 16 mg

Adult women 14 mg and for lactating women, the requirement is 17-18 mg.

Children need 9 – 16 mg of B3 per day.

Fruits rich in Vitamin B3:

Dates

Breadfruit

Avocado

Nectarine

Boysenberries

Guava

Passion Fruit

Cherimoya

Lychee

Peach

Mango

Loganberries

Veggies rich in Vitamin B3:

Corn

Okra

Potatoes

Pumpkin

Sweet Potato

Artichoke

Spirulina

Spaghetti Squash

Squash – winter

Butternut Squash

Mushrooms Peas

Parsnip

Grain and nut source:

Sunflower Seeds

Wheat – Hard Red

Spelt

Peanuts

Barley

Buckwheat

Wheat – Hard White

Rye

Wheat – Durum

Proteins rich in vitamin B3:

Beef

Herring

Cod

Chicken Breast

Chicken (dark meat)

Anchovies

Catfish

Perch

Ground Chicken

Pollock

Turkey Breast

Ground Turkey

Turkey Bacon

Pork

Roast Duck

Salmon

Veal

Sardines

Tuna

Hamburger

Lamb

Bacon

Pork Sausage

Beef Sausage

Turkey Leg

Hot Dog (Turkey)

Legume source of Vitamin B3:

Soy Beans

Winged Beans

Edamame

Adzuki Beans

Pigeon Beans

Fava Beans

Split Peas

vitamin-b5

Vitamin B5

Vitamin B5 also known as Pantothenic acid is significant in the metabolic activities of  food and also has a role in hormone synthesis.

Requirement:

Adults requires 5 mg

Pregnant or lactating women require 6 – 7 mg.

Children require 2 – 4 mg of Vitamin B5 every day.

Fruits rich in Vitamin B5:

Grapefruit

Avocado

Pomegranate

Cherimoya

Dates

Black Currants

Guava

Starfruit

Raspberries

Gooseberries

Watermelon

Breadfruit

Veggie source of Vitamin B5:

Mushrooms

Broccoli

Squash – winter

Potatoes

Corn

Spaghetti Squash

Brussels Sprouts

Butternut Squash

Sweet Potato

Pumpkin

Okra

Spirulina

Parsnip Squash – summer

French Beans

Nut and grains rich in Vitamin B5:

Oats

Wheat – Hard Red

Rye

Chestnuts

Wheat – Durum

Sunflower Seeds

Buckwheat

Wheat – Hard White

Protein source of Vitamin B5:

Cow’s Milk

Perch

Herring

Chicken (dark meat)

Pork

Turkey Leg

Beef

Salmon

Lamb

Catfish

Ground Turkey

Chicken Breast

Veal

Soy Milk

Ground Chicken

Eggs

Caviar

Beef Sausage

Hamburger

Goat Milk

Tuna

Sardines

Turkey Breast

Yogurt

Lowfat Yogurt

Roast Duck

By adding these fruits, veggies and grains, you can get enough Vitamin B3 and B5 that our body needs.

Foods to eat when stressed out

By on May 27, 2013 in Diet, Dieting, General, Health, Health, Lifestyle with 0 Comments

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Stressed up? Eat some chocolate. No, this is no joke. Some foods help you calm down and live life without stress. When you know about these foods that can give you a soothing sense, this will help you stay relaxed and cool so that you stay away from stress. We all know that stress and worrying is not good for our physical and mental health and therefore it is best to stand back from all those things that have the potential to deteriorate our health status.

If you eat the following food when stressed out, you will feel way better.

  • Chocolate contain mood boosting chemicals which include flavonoids, enkephalins and serotonin. Chocolate make you feel happy and give you a pleasure feeling. You experience delight, gratification and comfort when you eat chocolate.
  • Try to add foods that are rich in zinc. This is because zinc has a lot of influence on your mind and mood. Nuts can help you.
  • Eat Asparagus because it is rich in folate. Folate can help you stay calm.
  • Glutathione, found abundantly in avocados, reduces oxidative damage by minimizing fat absorption from the intestine. This is another way of getting the body out of internal stress.  Avocados also in stored in them vitamin E, lutein, beta-carotene as well as folate.
  • Cashews are great combination of fats and proteins and those who are worried about losing weight can include cashews in diet.
  • Anthocyanin, found in blueberries, are anti-oxidants that have a great role in reducing stress. Berries are also rich in Vitamin C which is another ingredient to fight off stress.

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Oranges and orange peel

By on May 27, 2013 in Diet, Dieting, General, Health, Health with 0 Comments

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God has bestowed upon us the best of things. Speaking of oranges, you will be excited to know that oranges not only give you amazing nutritional benefits but the orange peel can also prove to be very useful. In this article you will get to know the vitamin and minerals that are present in an orange but also the surprising health benefits of orange peel.

First let us see what a normal sized orange contain.

Calories: 62

Protein:1.23 grams

Fiber: 3.1 gm

Vitamins in orange:

Vitamin C – 69.7 mg

Vitamin A – 295 IU

Pantothenic Acid – 0.328 mg

Vitamin B1 (thiamine) – 0.114 mg

Niacin – 0.369 mg

Vitamin B2 (riboflavin) – 0.052 mg

Vitamin E – 0.24 mg

Folate – 39 mcg

Vitamin B6 – 0.079 mg

Minerals:

Magnesium – 13 mg

Potassium – 237 mg

Calcium – 52 mg

Iron – 0.13 mg

Phosphorus – 18 mg

Zinc – 0.09 mg

Selenium 0.7 mcg

Copper – 0.059 mg

Manganese – 0.033 mg

Orange peel can surprise you!

Read the following information to know the health benefits of orange peel.

  • Promotes digestive system health due to its fiber content and also promote probiotic growth.
  • Orange peel is rich in an anti-oxidant called Hesperidin. This anti-oxidant will help control blood pressure and cholesterol by lowering them and will reduce your risk of other heart diseases.
  • It is also used as a remedy to get rid of bad breath.
  • Good for people who aim to lose weight because of the fiber content it posses. Fibers keep your stomach full for a longer time.

Lemon; a blessing for all of us

By on May 27, 2013 in Diet, Dieting, General, Health, Health, Lifestyle with 0 Comments

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Nothing is better than a glass full of icy chilled lemonade in summers. But do you know that lemon is far more beneficial than just making you feel cool in a hot sunny day? The following information will prove the health benefits of lemon and you may start using lemon more frequently than you actually do.

A peel-less lemon possess:

Calories 24

Protein 0.92 gm

Fiber 2.4 gm

Lemon has many minerals:

Calcium – 22 mg

Potassium – 116 mg

Sodium – 2 mg

Magnesium – 7 mg

Iron – 0.5 mg

Copper – 0.031 mg

Phosphorus – 13 mg

Manganese – 0.025 mg

Zinc – 0.05 mg

Selenium 0.3 mcg

Lemon is overloaded with vitamins and has Vitamin C in abundance.

Vitamin C – 44.5 mg

Vitamin A – 18 IU

Folate – 9 mcg

Vitamin B1 (thiamine) – 0.034 mg

Vitamin B6 – 0.067 mg

Vitamin E – 0.13 mg

Niacin – 0.084 mg

Vitamin B2 (riboflavin) – 0.017 mg

Pantothenic Acid – 0.16 mg

Lemon and your health:

  • Lemon is good for your heart. Because it is rich in vitamin C, which has abundant anti-oxidant property, it helps you to stay away from many cardiovascular diseases.
  • Due to its anti-inflammatory property, when used, it is thought to improve diseases like arthritis and other inflammatory conditions.
  • It is thought to have antibiotic effect as well.
  • It proves to have anti-cancer properties.
  • It is a blood purifying substance which cleans the blood from harmful material and is therefore good for digestive system as well.
  • It can minimize the risk of cataract of eyes. A condition in which the intraocular pressure rises.
  • Vitamin C in lemon strengthens immune system.

 

 

Cherry Tasty

By on May 27, 2013 in Diet, Dieting, General, Health, Health, Lifestyle with 0 Comments

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Sometimes it’s not all about taste; you have got to see what is present inside the food you are putting inside your mouth. We all hear how good fruits are for us. But have you ever tried to find out what they have in stored for you? What is so good about cherries that you love to eat? I’m sure you’d love to find out.

A cup of full of cherries has:

Calories 87

Protein 1.46 gm

Fiber: 2.9gm.

Vitamins present in cherries:

There are many vitamins present. Some which are present in minute amounts are not mentioned.

Vitamin A – 88 IU

Vitamin C – 9.7 mg

Folate – 6 mcg

Vitamin B1 (thiamine) – 0.037 mg

Vitamin B6 – 0.068 mg

Vitamin B2 (riboflavin) – 0.046 mg

Vitamin E – 0.1 mg

Vitamin K – 2.9 mcg

Niacin – 0.213 mg

Pantothenic Acid – 0.275 mg

Minerals present in cherries:

There are many minerals present. Some are in small amount.

Potassium – 306 mg

Iron – 0.5 mg

Calcium – 18 mg

Phosphorus – 29 mg

Zinc – 0.1 mg

Magnesium – 15 mg

Copper – 0.083 mg

Manganese – 0.097 mg

Cherries offer following health benefits:

  • Possess anti-inflammatory property and hence help in different inflammatory conditions. This is due to anthocyanins that it contains.
  • These possess the power to fight off cancer.
  • Possess a hormone, melatonin which regulates circadian cycles.
  • These are excellent for arthritis patients..
  • These are good for heart health.
  • These are good for your memory.

 

 

Banana; what’s so special?

By on May 27, 2013 in Diet, Dieting, General, Health, Health, Lifestyle with 0 Comments

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Banana is said to be a very nutritious fruit in comparison to others. You will be surprised to know about the beneficial content present in it. The best part about bananas is that they taste great and are loved by almost everyone. A normal sized banana has:

Calories: 105

Protein: 1.29 gm

Fiber: 3.1 gm

Minerals:

Potassium – 422 mg

Sodium – 1 mg

Calcium – 6 mg

Iron – 0.31 mg

Phosphorus – 26 mg

Zinc – 0.18 mg

Magnesium – 32 mg

Manganese – 0.319 mg

Selenium 1.2 mcg

Copper – 0.092 mg

There are also other minerals in minute amount..

Vitamins:

Vitamin A – 76 IU

Vitamin K – 0.6 mcg

Niacin – 0.785 mg

Pantothenic Acid – 0.394 mg

Folate – 24 mcg

Vitamin B1 (thiamine) – 0.037 mg

Vitamin E – 0.12 mg

Vitamin B6 – 0.433 mg

Vitamin B2 (riboflavin) – 0.086 mg

Vitamin C – 10.3 mg

There are other vitamins also present in minor amounts.

Health benefits of Banana:

  • Bananas play a great role in boosting your brain function.
  • You can use banana peels as fertilizers in your garden.
  • This fruit can get your blood glucose level back to normal.
  • Banana can replenish the vitamins in your body.
  • Banana peel can surprisingly relieve itching when you rub it on mosquito bites.
  • Bananas are a natural antacid and they quickly relieve heartburn.
  • Bananas are high in iron and are therefore good for anemic people for it promotes hemoglobin synthesis.

Vitamin B2

By on May 25, 2013 in Diet, Dieting, General, Health, Health, Lifestyle with 0 Comments

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Vitamin B2 or riboflavin has quite an influence on your growth, red cell synthesis and reproductive system. It also helps produce energy from carbs you eat..

Requirement:

Adult males require 1.3 mg

Women require 1.1 mg whereas pregnant or lactating women require 1.5 mg

Children need .6 to .9 mg of B2/riboflavin every day.

Assortment of fresh vegetables and fruit

Sources:

Following sources of Vitamin B2 should be added in you daily routine:

Fruits:

Banana

Grapes Avocado

Mango

Cherimoya

Passion Fruit

Pomegranate

Mulberries

Prickly Pear

Lychee

Dates

Veggies:

Lima Beans

Amaranth Leaves

Asparagus

Peas

Bok Choy

Pumpkin

Brussels Sprouts

Chinese Broccoli

Artichoke

Squash – winter

French Beans

Swiss chard

Mushrooms

Sweet Potato

Spirulina

Nuts and grains sources:

Oats

Rye

Wheat – Hard Red

Chestnuts

Almonds

Buckwheat

Wheat – Durum

Quinoa

Wheat – Hard White

Protein sources:

Herring

Cottage Cheese

Beef

Eggs

Cheddar Cheese

Turkey Breast

Goat Milk

Salmon

Chicken (dark meat)

Ground Chicken

Hamburger

Yogurt

Ground Turkey

Caviar

Roast Duck

Soy Milk

Sardines

Beef Sausage

Tuna

Goat Cheese

Lamb

Pork

Soy Beans

Turkey Bacon

Veal

Pollock

Sour Cream

Turkey Leg

Navy Beans

Winged Beans

Lowfat Yogurt

Soy Beans

Fava Beans

Adzuki Beans

Edamame

Garbanzo Beans

Pinto Beans

Mung Beans

All those food items that are rich in vitamin B2 are not only highly nutritious but also great in taste. So this means there is no reason why you should skip it from meals. Make a habit of eating fruits every day. Fruits keep you full and at the same time keep the body full of nutritious vitamins and anti-oxidants.

Vitamin B1

By on May 25, 2013 in Diet, Dieting, General, Health, Health, Lifestyle with 0 Comments

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Just like every other vitamin, Vitamin B1 also known as thiamine is important constituent in the synthesis of energy. The conversion of carbs into energy requires thiamine. It is also good for functioning of heart, muscles, and nervous system. Thiamine deficiency makes you tired and fatigued.

Requirement:

Adult males require 1.2 mg and

Adult women require 1.1 mg while lactating ones require 1.5 mg

Children require.6 to .9 mg of thiamine every day

Sources of Vitamin B1 are:

Fruits:

Most fruits as well as vegetables don’t supply a significant amount of thiamine though. But let us have a look:

Grapes

Avocado

Boysenberries

Breadfruit

Guava

Cherimoya

Dates

Butternut Squash

Grapefruit

Orange

Mango

Pomegranate

Pineapple

Watermelon

Corn

Veggies:

Potatoes

Lima Beans

Brussels Sprouts

Parsnips

Asparagus

Peas

Sweet Potato

French Beans

Spirulina

Okra

Grain or nut sources:

Millet

Chestnuts

Oats

Pecans

Cashews

Pistachios

Flax Seed

Quinoa

Rice Brown

Wheat – Hard Red

Peanuts

Rye

Spelt

Buckwheat

Brazil Nuts

Wheat – Hard White

Macadamia Nuts

Filberts/Hazelnuts

Wheat – Durum

Pine Nuts/Pignolias

Protein sources:

Salmon

Herring

Tuna

Beef

Lowfat Yogurt

Soy Beans

Catfish

Goat Milk

Pork Sausage

Soy Milk

Roast Duck

Bacon

Cow’s Milk

Pork

Kidney Beans

Ground Chicken

Black Beans

Winged Beans

White Beans

Navy Beans

Black Eye Peas

By adding these food substances in your diet, you can keep yourself healthy and prevent yourself from getting weak and tired. With a busy schedule when people find no time to take care of what they eat, it becomes difficult to add every vitamin in diet. But if you care for yourself and your family, you have got to take care of it.

Vitamin A

By on May 24, 2013 in Dieting, Health with 0 Comments

Vitamins are important for proper physiological functions and in case of their deficiency inside the body; there are different pathologies that occur. In this article, let us take a look at the importance of Vitamin A and how it helps bodily functions.

Assortment of fresh vegetables and fruit

Vitamin A has a special role in our eye function. It is due to this vitamin that we are able to see in the night. It has a prominent role in epithelial cell turnover and is therefore proven to be good for wrinkles and other aging signs. It also has a fair role in strengthening immune system of the body and is also needed for the synthesis of some important hormones. It is good for hair, teeth and bones and in many other physiological functions of the body.

Lack of Vitamin A:

If there is a deficiency of vitamin A, one may be night blind and there may be weakening of bones and teeth and some dryness of skin.

Requirement:

Adult females require 8,000 IU/day and lactating ones require12, 000 IU/day

Children aged 1-3require 4,000 IU/day

Children aged 4-6 require 5,000 IU/day

Children aged 7 require 107,000 IU/day

Adult males require 10,000 IU/day

Vitamin A is present in:

Veggies:

Bok Choy

Kale

Brussels Sprouts

Pumpkin

Amaranth Leaves

Sweet Potato

Peas

Broccoli

Butternut Squash

Carrots

Chinese Broccoli

Swiss chard

Chinese cabbage

Leeks

Spinach

Fruits:

Watermelon

Grapefruit

Cantaloupes

Mango

Guava

Tomatoes

Papaya

Passion fruit

Nuts:

Pecans

Pistachios

Chestnuts

Other protein rich sources include:

Goat Milk

Eggs

Goat Cheese

Tuna

Cheddar Cheese

Cream Cheese

Whipped Cream

Cow’s Milk

 

See what Cabbage has in stored for you

By on May 24, 2013 in Dieting, Health, Lifestyle with 0 Comments

Cabbage is not a desirable vegetable, not even for most adults. It has a tinge of green color because it protected inside leaves and is minimally exposed to the sun. In this article, you will find out what cabbage has in stored for you.

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It contains the following vitamins:

  • Vitamin C – 28.1 mg (Believe it or not, it has more Vit C than even oranges do. This vitamin strengthens the body defense system and also helps in growth.)
  • Vitamin E – 0.11 mg (good for eyes and hair)

Other vitamins found in cabbage are:

  • Vitamin K – 81.5 mcg
  • Folate – 22 mcg
  • Vitamin B1 (thiamine) – 0.046 mg
  • Vitamin B2 (riboflavin) – 0.029 mg
  • Vitamin B6 – 0.084 mg
  • Niacin – 0.186 mg
  • Pantothenic Acid – 0.13 mg

Apart from being a good source of these beneficial vitamins, cabbage has fibers and also has the power to minimize the risks of tumors because of a special ingredient sulphoraphane which is a sulphur containing molecule which has anti-carcinogenic (anti-cancer) properties.  Cabbage also contains the following minerals in the given amount:

  • Potassium – 147 mg
  • Calcium – 36 mg
  • Phosphorus – 25 mg
  • Magnesium – 11 mg
  • Sodium – 6 mg
  • Copper – 0.013 mg
  • Manganese – 0.154 mg
  • Zinc – 0.15 mg
  • Iron – 0.13 mg
  • Selenium – 0.5 mcg

Other minerals are also found in minor quantity. With so many healthy elements inside cabbage, it should definitely be included in diet. You should also know that boiling the cabbage or heating it too much may lessen its anti-cancer properties.

Efficient detox diet – 5 kilograms in 8 days

By on May 14, 2013 in Dieting with 0 Comments

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Recently detox diets are among the most popular ones, they are recommended by nutritionist, fitness athletes and movie stars. Nutritionists from all around the world say the main purpose is not only to lose kilograms, but it is important to do that in a healthy way.  The goal of one diet is to promote detoxification of the human organism and disposal of the accumulated toxins.

Only fresh fruit and vegetable have the necessary vitamins and elements for detoxification of the body. This diet includes very small number of calories and it should be repeated once in 4 months. Also you need to drink a lot of water and green tea during the diet.

First day is for cleaning and you consume only 100% natural drinks from fresh fruits and vegetables; oranges, kiwi, apples, grapefruits, tomatoes, carrots, spinach, beetroot or some others vegetables or fruits you like.

Second day you have 450 grams of cottage cheese and 4 cups of yogurt.

Third day you have fresh season salads with little olive oil without salt, also you can eat boiled chicken for lunch and for supper.

The fourth Day is identical with the first day, concerning daily menu contains only of 6 glasses of natural drinks.

These four days are the most important of the diet. Next days of the diet include 4 egg whites, curd, yogurt, fish and chicken and along with that you need to eat 2 or 3 fresh salads.

This regime can last more than four days if your purpose is to lose more weight. Menu should be focused protein and dietary fibers, no sugars and fats and that is why this diet guarantees reducing your body fat and kilograms. After this diet you need to avoid unhealthy food if you don’t want to gain weight again.

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