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22/10/2019

What is the importance of eating green leafy vegetables? 🥬🥦

Leafy green vegetables are an important part of a healthy diet. They're packed with vitamins, minerals and fiber but low in calories. Eating a diet rich in leafy greens can offer numerous health benefits including reduced risk of obesity, heart disease, high blood pressure and mental decline .

Salad greens, kale and spinach are rich in vitamins A, C, E and K, and broccoli, bok choy and mustard are also rich in many of the B-vitamins. ... Because of their high content of antioxidants, green leafy vegetables may be one of the best cancer-preventing foods.

Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C. Diets rich in potassium may help to maintain healthy blood pressure. ... Folate (folic acid) helps the body form red blood cells.

Healthiest Vegetables on Earth

1. Spinach. This leafy green tops the chart as one of the healthiest vegetables, thanks to its impressive nutrient profile
2. Carrots. Carrots are packed with vitamin A, providing 428% of the daily recommended value in just one cup (128 grams) (4)
3. Broccoli
4. Garlic
5. Brussels Sprouts
6. Kale
7. Green Peas
8. Swiss Chard
9. Aspargus
10. Red cabbage
11. Sweet Potatoes
12. Collard Greens
13. Kohlrabi

SOURCE: https://www.quora.com/What-is-the-importance-of-eating-green-leafy-vegetables

22/10/2019

How Being Happy Makes You Healthier? ^_^

Appears to Boost the Immune System.
A healthy immune system is important for overall health. Research has shown that being happier may help keep your immune system strong.

This may help reduce your risk of developing colds and chest infections

Helps Combat Stress.
Being happy may help reduce stress levels

Normally, excess stress causes an increase in levels of cortisol, a hormone that contributes to many of the harmful effects of stress, including disturbed sleep, weight gain, type 2 diabetes and high blood pressure.

May Protect Your Heart.
Happiness may protect the heart by reducing blood pressure, a major risk factor for heart disease

A study of over 6,500 people over the age of 65 found that positive well-being was linked to a 9% lower risk of high blood pressure.

Happiness may also reduce the risk of heart disease, the biggest cause of death worldwide

SOURCE: https://www.healthline.com/nutrition/happiness-and-health

22/10/2019

3 Health Benefits of Sleeping Early (Supercharge Your Life Tonight!)

1: BETTER SLEEP QUALITY
Be wary of burning the midnight oil because there’s a clear link between sleeping early and improved sleep quality.

Sleep is made up of 90-minute cycles, during which the brain moves from deep non-rapid eye movement (non-REM) sleep to rapid eye movement (REM).

The cycles remain fairly consistent but the split between non-REM and REM changes.

Non-REM dominates the cycle in the early part of the night and then REM takes over as we move closer to daybreak.

2: REDUCES THE RISK OF DISEASES
Hitting the sack early could be a preventative measure for life-threatening diseases such as cancer.

This scientific analysis is supported by (the aforementioned) Walker, who states that sleeping less than the six or seven hours a night doubles the risk of cancer, with insufficient sleep being a key lifestyle factor determining whether of not someone will develop Alzeheimer’s disease.

3: A HEALTHIER HEART
There’s another life-saving benefit of slumber: it keeps the heart healthy as it lowers blood pressure.

High blood pressure seems to be on the rise in the US. It’s been reported that 75 million American adults suffer from it – alarmingly, that amounts to one in every three!

As high blood pressure increases the risk of heart disease and stroke, sleep could improve the quality of your life or even save it.

SOURCE: https://www.thegoodbody.com/benefits-of-sleeping-early/

22/10/2019

Benefits of regular physical activity

If you are regularly physically active, you may:

- Reduce your risk of a heart attack
- Manage your weight better
- Have a lower blood cholesterol level
- Lower the risk of type 2 diabetes and some cancers
- Have lower blood pressure
- Have stronger bones, muscles and joints and lower risk of ---- Developing osteoporosis
- Lower your risk of falls

Recover better from periods of hospitalisation or bed rest
feel better – with more energy, a better mood, feel more relaxed and sleep better.

22/10/2019

5 REASONS FOR EATING 5 a day ^_^

Fruit and vegetables are a good source of vitamins and minerals, including folate, vitamin C and potassium.
They're an excellent source of dietary fibre, which can help to maintain a healthy gut and prevent constipation and other digestion problems. A diet high in fibre can also reduce your risk of bowel cancer.
They can help to reduce your risk of heart disease, stroke and some types of cancer.
Fruit and vegetables contribute to a healthy, balanced diet.
Fruit and vegetables taste delicious and there's so much variety to choose from.
Fruit and vegetables are also usually low in fat and calories (provided you don't fry them or roast them in lots of oil). That's why eating them can help you maintain a healthy weight and keep your heart healthy.

22/10/2019

6 Reasons to Drink Water 👍

1. Drinking Water Helps Maintain the Balance of Body Fluids. Your body is composed of about 60% water. The functions of these bodily fluids include digestion, absorption, circulation, creation of saliva, transportation of nutrients, and maintenance of body temperature.

2. Water Can Help Control Calories. For years, dieters have been drinking lots of water as a weight loss strategy. While water doesn't have any magical effect on weight loss, substituting it for higher calorie beverages can certainly help.

"What works with weight loss is if you choose water or a non-caloric beverage over a caloric beverage and/or eat a diet higher in water-rich foods that are healthier, more filling, and help you trim calorie intake," says Penn State researcher Barbara Rolls, PhD, author of The Volumetrics Weight Control Plan.

Food with high water content tends to look larger, its higher volume requires more chewing, and it is absorbed more slowly by the body, which helps you feel full. Water-rich foods include fruits, vegetables, broth-based soups, oatmeal, and beans.

3. Water Helps Energize Muscles. Cells that don't maintain their balance of fluids and electrolytes shrivel, which can result in muscle fatigue. "When muscle cells don't have adequate fluids, they don't work as well and performance can suffer," says Guest.

Drinking enough fluids is important when exercising. Follow the American College of Sports Medicine guidelines for fluid intake before and during physical activity. These guidelines recommend that people drink about 17 ounces of fluid about two hours before exercise. During exercise, they recommend that people start drinking fluids early, and drink them at regular intervals to replace fluids lost by sweating.

4. Water Helps Keep Skin Looking Good. Your skin contains plenty of water, and functions as a protective barrier to prevent excess fluid loss. But don't expect over-hydration to erase wrinkles or fine lines, says Atlanta dermatologist Kenneth Ellner, MD.

5. Water Helps Your Kidneys. Body fluids transport waste products in and out of cells. The main toxin in the body is blood urea nitrogen, a water-soluble waste that is able to pass through the kidneys to be excreted in the urine, explains Guest. "Your kidneys do an amazing job of cleansing and ridding your body of toxins as long as your intake of fluids is adequate," he says.

When you're getting enough fluids, urine flows freely, is light in color and free of odor. When your body is not getting enough fluids, urine concentration, color, and odor increases because the kidneys trap extra fluid for bodily functions.

If you chronically drink too little, you may be at higher risk for kidney stones, especially in warm climates, Guest warns.

6. Water Helps Maintain Normal Bowel Function. Adequate hydration keeps things flowing along your gastrointestinal tract and prevents constipation. When you don't get enough fluid, the colon pulls water from stools to maintain hydration -- and the result is constipation.

"Adequate fluid and fiber is the perfect combination, because the fluid pumps up the fiber and acts like a broom to keep your bowel functioning properly," says Koelemay.

SOURCE: https://www.webmd.com/diet/features/6-reasons-to-drink-water #3

22/10/2019

10 superfoods to boost a healthy diet

SUPERFOODS LIST:

Berries. High in fiber, berries are naturally sweet, and their rich colors mean they are high in antioxidants and disease-fighting nutrients.

How to include them: When berries are not in season, it is just as healthy to buy them frozen. Add to yogurt, cereals, and smoothies, or eat plain for a snack.

Fish. Fish can be a good source of protein and omega-3 fatty acids, which help prevent heart disease.

How to include it: Buy fresh, frozen, or canned fish. Fish with the highest omega-3 content are salmon, tuna steaks, mackerel, herring, trout, anchovies, and sardines.

Leafy greens. Dark, leafy greens are a good source of vitamin A, vitamin C, and calcium, as well as several phytochemicals (chemicals made by plants that have a positive effect on your health). They also add fiber into the diet.

How to include them: Try varieties such as spinach, swiss chard, kale, collard greens, or mustard greens. Throw them into salads or sauté them in a little olive oil. You can also add greens to soups and stews.

Nuts. Hazelnuts, walnuts, almonds, pecans — nuts are a good source of plant protein. They also contain monounsaturated fats, which may be a factor in reducing the risk of heart disease.

How to include them: Add a handful to oatmeal or yogurt, or have as a snack. But remember they are calorically dense, so limit to a small handful. Try the various types of nut butters such as peanut (technically a legume), almond, or cashew. Nuts are also a great accompaniment to cooked veggies or salads.

Olive oil. Olive oil is a good source of vitamin E, polyphenols, and monounsaturated fatty acids, all which help reduce the risk of heart disease.

How to include it: Use in place of butter or margarine in pasta or rice dishes. Drizzle over vegetables, use as a dressing, or when sautéing.

Whole grains. A good source of both soluble and insoluble fiber, whole grains also contain several B vitamins, minerals, and phytonutrients. They have been shown to lower cholesterol and protect against heart disease and diabetes.

How to include them: Try having a bowl of oatmeal for breakfast. Substitute bulgur, quinoa, wheat berries, or brown rice for your usual baked potato. When buying breads at the supermarket, look to see that the first ingredient is “100% whole wheat flour.”

Yogurt. A good source of calcium and protein, yogurt also contains live cultures called probiotics. These “good bacteria” can protect the body from other, more harmful bacteria.

How to include it: Try eating more yogurt, but watch out for fruited or flavored yogurts, which contain a lot of added sugar. Buy plain yogurt and add your own fruit. Look for yogurts that have “live active cultures” such as Lactobacillus, L. acidophilus, L. bulgaricus, and S. thermophilus. You can use yogurt in place of mayonnaise or sour cream in dips or sauces.

Cruciferous vegetables. These include broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kale, kohlrabi, mustard greens, radishes, and turnips. They are an excellent source of fiber, vitamins, and phytochemicals including indoles, thiocyanates, and nitriles, which may prevent against some types of cancer.

How to include them: Steam or stir-fry, adding healthy oils and herbs and seasonings for flavor. Try adding a frozen cruciferous vegetable medley to soups, casseroles, and pasta dishes.

Legumes. This broad category includes kidney, black, red, and garbanzo beans, as well as soybeans and peas. Legumes are an excellent source of fiber, folate, and plant-based protein. Studies show they can help reduce the risk of heart disease.

How to include them: Add to salads, soups, and casseroles. Make a chili or a bean- based spread such as hummus.

Tomatoes. These are high in vitamin C and lycopene, which has been shown to reduce the risk of prostate cancer.

How to include them: Try tomatoes in a salad or as a tomato sauce over your pasta. You can also put them in stews, soups, or chili. Lycopene becomes more available for your body to use when tomatoes are prepared and heated in a healthy fat such as olive oil.

SOURCE: https://www.health.harvard.edu/blog/10-superfoods-to-boost-a-healthy-diet-2018082914463

22/10/2019

7 Tips to Eating Healthy During Pregnancy:

Eating well can help you have a healthy pregnancy and a healthy baby.

1. Don't forget breakfast.

Try fortified ready-to-eat or cooked breakfast cereals with fruit. Fortified cereals have added nutrients, like calcium.
If you are feeling sick, start with whole wheat toast. Eat more food later in the morning.
2. Eat foods with fiber.

Choose a variety of vegetables and fruits, like carrots, cooked greens, bananas, and melon.
Eat plenty of beans and whole grains. Try brown rice or oatmeal.
3. Choose healthy snacks.

Low-fat or fat-free yogurt with fruit
Whole grain crackers with fat-free or low-fat cheese
4. Take a prenatal vitamin with iron and folic acid every day.

Iron keeps your blood healthy. Folic acid helps prevent birth defects.

5. Eat up to 12 ounces a week (2 average meals) of fish or shellfish.

A 3-ounce serving is about the size of a deck of cards.
Avoid fish and shellfish with high levels of mercury. Don't eat shark, swordfish, king mackerel, or tilefish.
If you eat tuna, choose canned light tuna. Albacore (white) tuna has more mercury.
Common fish that are low in mercury include shrimp, salmon, and catfish.
6. Stay away from soft cheeses and lunch meat.

Some foods may have bacteria that can hurt your baby. Don't eat:

Soft cheeses like feta, Brie, and goat cheese
Uncooked or undercooked meats or fish (like sushi)
Lunch meats and hot dogs unless they are heated until steaming hot
7. Limit caffeine and avoid alcohol.

Drink decaffeinated coffee or tea.
Drink water or seltzer instead of soda.
Don't drink alcohol.

SOURCE: https://www.medicinenet.com/script/main/art.asp?articlekey=155877

22/10/2019

FOODS TO IMPROVE S***M COUNT:

Though supplements are considered a safe way to get the recommended daily intake of most vitamins, minerals, and antioxidants, the body does not always easily absorb them.

Most studies suggest that eating foods rich in specific compounds and chemicals allows the body to use them more efficiently. So the best way to increase s***m count naturally may be to increase the consumption of foods high in s***m-friendly nutrients.

Foods high in s***m count-boosting nutrients include:

- Walnuts on a table
- Foods high in s***m count-boosting nutrients include bananas, dark chocolate, ginseng, and walnuts.
- walnuts
- citrus fruits
- whole wheat and grains
most fish, especially wild salmon, cod, and haddock
most shellfish, especially oysters vitamin D enhanced milk and - milk products
- dark chocolate
- garlic
- bananas
- broccoli
- ginseng
- turmeric
- asparagus

most leafy greens, especially spinach and kale
fermented nuts and seeds.

SOURCE: https://www.medicalnewstoday.com/articles/320010.php

22/10/2019

HEALTHY WAYS TO STRENGTHEN YOUR IMMUNE SYSTEM:

Your first line of defense is to choose a healthy lifestyle. Following general good-health guidelines is the single best step you can take toward naturally keeping your immune system strong and healthy. Every part of your body, including your immune system, functions better when protected from environmental assaults and bolstered by healthy-living strategies such as these:

- Don't smoke.

- Eat a diet high in fruits and vegetables.

- Exercise regularly.

- Maintain a healthy weight.

- If you drink alcohol, drink only in moderation.

- Get adequate sleep.

- Take steps to avoid infection, such as washing your hands frequently and cooking meats thoroughly.

- Try to minimize stress.

SOURCE: https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system

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