Apr 24, 2014

Health Benefits of Apple

Its a popular saying " An apple a day keeps doctor away".

Apple is a wonderful fruit packed with phytonutrients and antioxidants which makes it a favorite fruit for the health conscious people. Apple has in its true sense a health promoting and disease prevention properties.

Nutritional Facts about Apple
One medium sized apple contains 4.4 g of dietary fiber, 0.47 g of proteins and 95 calories. It also contains trace amount of minerals like Potassium 195 mg, phosphorus 20 mg, manganese 0.064mg, calcium 11mg, magnesium 9 mg, Iron 0.22mg, Sodium 2mg, Zinc 0.07mg. The vitamins that are present in the Apple are vitamin A 98 IU, Vitamin B1 0.031, Vitamin B2 0.047mg, Niacin 0.166, Folate 5mcg, Vitamin B6 0.075 mg, Vitamin C 8.4 mg, and vitamin E 0.33mg.

Serving Ideas for Apple
One medium sized apple contains 4.4 g of dietary fiber, 0.47 g of proteins and 95 calories. It also contains trace amount of minerals like Potassium 195 mg, phosphorus 20 mg, manganese 0.064mg, calcium 11mg, magnesium 9 mg, Iron 0.22mg, Sodium 2mg, Zinc 0.07mg. The vitamins that are present in the Apple are vitamin A 98 IU, Vitamin B1 0.031, Vitamin B2 0.047mg, Niacin 0.166, Folate 5mcg, Vitamin B6 0.075 mg, Vitamin C 8.4 mg, and vitamin E 0.33mg.

Health Benefits
The antioxidants which are found in the fruit help to fight a range of disease and health conditions. The fibers present in apple provide you a range of health benefits.
  • Apples contain phtyto-nutrients and anti-oxidants. These components are essential for normal growth and overall well-being.
  • The fruit is rich in fiber which prevents the absorption of LDL; fibers also prevent exposure to toxic substances by binding to cancer causing chemicals.
  • The pectine present in the apples reduce the cholesterol levels by lowering the insulin secretion.
  • The Vitamin C and beta-carotene present in apples helps the body develop resistance against infectious diseases and also fights pro-inflammatory free radicals.
  • Apples are a great source of B-complex vitamins which are essential in the metabolism functions of the body.
Apple is a good option for the following health conditions:
  • Constipation
  • Cold & Cough
  • Hair Care
  • Anti Aging
  • Weight Gain
  • Allergies
  • Anemia
  • Anxiety
  • Bladder Health
  • Cancer
  • Diarrhea
  • Fluid Balance
  • Headache
  • Hives
  • Insomnia
  • Kidney Health
  • Menopause
  • Metabolism
  • Mind & Memory
  • Nasal Congestion
  • Pain Relief
  • PMS
  • Thyroid
  • Urinary Incontinence

Apr 23, 2014

Health Benefits of Omega 3 - Fatty acids

Omega 3 - Fatty acids is Essential for good health !
Omega-3 refers to omega-3 fatty acids.
Fatty acids are the building blocks of fats, which, despite their misunderstood reputation, are vital nutrients. Omega-3 is used to regulate blood clotting, build cell membranes and support cell health. It's polyunsaturated, which is the relatively heart-healthy kind of fats that help reduce blood triglycerides (fats) and low-density lipoprotein (LDL), the so-called bad cholesterol.

Health Benefits of Omega 3 - Fatty acids
  • Improves blood cholesterol levels
  • Prevents heart disease
  • Regulates important physiological functions
  • Helps prevent diabetes
  • Helps improve symptoms of Rheumatoid Arthritis
  • Reduces depression levels
  • Increases bone strength
  • Protection against Dementia and Alzheimer’s
  • Reduces risk of cancer
  • Slows aging process
Foods rich in Omega 3 - Fatty acids
Omega 3 fatty acids
are found in fish such as salmon, mackerel, sardines, tuna, herring. They are also found in soybean, flaxseed, pumpkin seeds, spinach, walnuts and salad greens.

World's Healthiest Foods ranked as quality sources of
omega-3 fats
Food
Serving
Size
Cals
Amount
(g)
DRI/DV
(%)
Nutrient
Density
World's
Healthiest
Foods Rating
2 TBS
74.8
3.19
132.92
32.0
excellent
0.25 cup
196.2
2.72
113.33
10.4
excellent
3.20 oz
188.7
1.46
60.83
5.8
very good
4 oz
157.6
1.32
55.00
6.3
very good
1 cup
56.2
0.27
11.25
3.6
very good
1 cup
28.5
0.21
8.75
5.5
very good
2 tsp
20.3
0.15
6.25
5.5
very good
1 cup
297.6
1.03
42.92
2.6
good
4 oz
164.4
0.66
27.50
3.0
good
4 oz
134.9
0.34
14.17
1.9
good
1 cup
75.8
0.19
7.92
1.9
good
1 cup
54.6
0.19
7.92
2.6
good
4 oz
96.4
0.19
7.92
1.5
good
1 cup
62.7
0.18
7.50
2.2
good
1 cup
41.4
0.17
7.08
3.1
good
1 cup
36.0
0.15
6.25
3.1
good
1 cup
64.0
0.15
6.25
1.8
good
1 cup
36.4
0.13
5.42
2.7
good
2 cups
16.0
0.11
4.58
5.2
good
1 cup
43.8
0.11
4.58
1.9
good
1 cup
46.1
0.09
3.75
1.5
good
1 cup
28.8
0.09
3.75
2.3
good
1 TBS
34.2
0.08
3.33
1.8
good
1 cup
20.4
0.07
2.92
2.6
good
1 cup
32.2
0.07
2.92
1.6
good
0.50 cup
4.9
0.07
2.92
10.8
good

Health Benefits of Cashew Nuts

Cashew nut are crunchy and delicious nuts which everyone loves.
Cashew nuts are full of vitamins, minerals, and anti-oxidants
which are great for optimum health.


Nutritional Facts about Cashew nut
Cashew nut are a popular snack and have a crunchy, sweet taste, and crunchy. Here are some informative nutritional facts about cashew nut. This nut has 162 calories in 28 g which makes it a high calorie food. They contain lower amounts of fats when compared to other popular nuts also they are a great source of protein as they have 4.3 g of proteins in one serving (28 g). They contain high amounts of vitamins and minerals along with excellent source of antioxidants. Just ¼ Cup of the nut contains 38 percent of the daily recommended mono-saturated fats, 37 percent of copper, and 22 percent of magnesium. Other vitamins like vitamin C, folates, thiamine, and niacin are found in the cashew nuts.

This popular snack has many health benefits. 
A few health benefits of cashew nuts are presented below:
  1. Cashews nuts are full of proanthocyanidins, it has the ability to stop cancer cells from dividing or reducing the speed of division of cancer cells. It also has the ability to reduce the risks of developing colon cancer. The high amount of anti-oxidants protects the body from cancer as well as cardiovascular diseases.
  2. The fat content in cashew nuts is lower when compared to other nuts. Oleic acid is a mono-saturated fat which is great for the heart; it is the same fat which is found in the olive oil. This fat reduces the triglyceride levels in the body which helps to reduce the risk of heart disease. The antioxidants and magnesium are great for the health of the heart. 
  3. Cashews are great source of copper which is essential components of many enzymes. Copper plays a broad spectrum of role in the body. Copper is required in the making of the pigments which gives hair and the skin their colour.
  4. Cashews reduce the blood pressure as it contains good amounts of magnesium.
  5. The calcium and magnesium present in the nut is great for the health of the bone.
  6. The magnesium in the cashew nuts keeps the nerves relaxed by preventing calcium from rushing into nerve cells and activating them. Relaxed nerves results in relaxed muscles and blood vessels.
  7. The healthy dose of vitamin E delivered by cashew nuts makes them good for the health of the brain, it helps to reduce cognitive decline with the age.
Serving ideas for Cashew nut
Here are some informative nutritional facts about cashew nut. This nut has 162 calories in 28 g which makes it a high calorie food. They contain lower amounts of fats when compared to other popular nuts also they are a great source of protein as they have 4.3 g of proteins in one serving (28 g). They contain high amounts of vitamins and minerals along with excellent source of antioxidants. Just ¼ Cup of the nut contains 38 percent of the daily recommended mono-saturated fats, 37 percent of copper, and 22 percent of magnesium. Other vitamins like vitamin C, folates, thiamine, and niacin are found in the cashew nuts.

Cashew is very good for Health Concerns related to:
  • High Blood Pressure
  • Heart Health
  • Weight Loss

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