Tag: food facts

An apple a day keeps the doctor away

Nutrifacts by Fathima

This red beauty is one of the most popular fruits in the world and are rich in vitamin C, fiber, minerals, and various antioxidants. You can have apples not only as a fruit but also as a snack in the middle of a busy day or eat them as a part of salads, smoothies, pies, and desserts. Apples makes stomach full and is low calorie fruit.Apples are extremely healthy for you, and eating them is associated with a reduced chance of certain serious illnesses, including diabetes and cancer. Apples are enriched with nutrients and a great way to stay healthy.

#1 On chewing an apple increases the production of saliva in your mouth, reducing the decaying of teeth and the number of bacteria. It also helps to remove the plaque trapped in the mouth.

#2 Apple is filled with soluble fiber, which control blood glucose levels. According to a study people who eat at least one apple a day are 28 percent less likely to have type 2 diabetes than those who do not consume apples.

#3 Apples keep the heart healthy as it contain fiber and phenolic compounds which makes the blood flow easily through the arteries and reduce cholesterol.

#4 To avoid gallstones, doctors prescribe a high-fiber diet that includes apples to help you regulate your weight and cholesterol levels. Apples have a very high fiber content making them one of the best choices for preventing gallstones.

#5 Apples can help to cure both the stomach problems of constipation and diarrhoea because of its high fiber content. The pectin fiber in apples can either pull water out of your colon to keep things moving along or absorb excess water from the stool to slow down the bowel. It also good for people who have irritable bowels and haemorrhoids.

#6 Apples are good for weight loss due to the fiber content. Eating apples before a meal provides high satiety value that makes people consume fewer calories and keep the belly full. It is also due to the water content too.

#7 Apple is a good detoxifier as it is rich in pectin, a soluble fiber that helps in eliminating toxins and bad cholesterol from the body. Apples also contain a naturally cleansing nutrient called malic acid that removes toxins from the blood.

#8 Apples prevent cataract as it is rich in antioxidants and also benefits for our skin by preventing tissue damage and keeps the skin young and glow.

#9 Apples are enriched with an antioxidant called quercetin. Recent studies have revealed that quercetin can help improve the immune system, particularly when stressed out.

#10 Individuals who consume fruit and other high-fiber foods such as apples could be safe from Parkinson’s disease. This disorder is caused by a deterioration of the brain’s nerve-producing dopamine cells.

To make the best of the fruit, it is advisable to eat the entire fruit, skin, and meat. If consumed daily of 2-3 servings per day apples can significantly improve your health. So, after knowing about all the benefits an apple can offer, make sure you do not forget to make them an inseparable part of your diet. So have it as a snack or add to your breakfast recipe like oatmeal or pancakes. Saying all the health benefits, red apple is the best.

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Iron to become an iron lady

Nutrifacts by Fathima

Girls, Are you tired and lethargic?

Iron is an important mineral mainly for the production of blood in body.More than 50℅ of iron is present in the haemoglobin of RBC. Thats why we check haemoglobin to assess the iron deficiency which is named as ‘Anemia’. It is a common nutritional deficiency. Women are especially prone to anemia than men and it’s a world wide problem affecting ladies.There are many reasons behind this.

Usually when a baby is born, the body has iron reserves. And this reserves are enough for the blood formation and other functions. Later when they reaches adolescence, iron reserves will get replenish that is menstruating women deplete the iron stores and we must provide iron from foods. Also due to menstruation, a girl is loosing an average 10 mg iron through blood. Thus it’s very essential to eat more iron. Athletic women, women who works long time on kitchen and other works loses iron through sweat,pregnant and lactating women loses iron through body. Thus iron is needed for women but they are the most who are getting deficiency too.

There are different types of anemia and of this iron deficiency anemia is the most common case. In such condition, there is unhealthy red blood cells and low oxygen supply throughout the body, which is a major function of blood. Thus, tiredness, weakness, paleness ,headache,and lack of energy are common symptoms seen. Iron deficiency anemia occurs mainly due to lack of eating iron rich foods, heavy periods, blood loss due to any disease or any blood disorders.

When anemia become severe, the nail become spoon shaped, eyes and face become shivery and pale,infections will be common, heart complications etc. An anemic pregnant woman results in early child birth, abortions, and other abnormalities. Thus iron tablets are prescribed by doctor during pregnancy.

Also if there is vitamin B12 deficiency, it’s called pernicious anemia and deficiency of folic acid leads to megaloblastic or folic acid deficiency anemia. These are less common

Coming to the major thing, supplying adequate iron through food makes a woman energetic and keeps young. About 21 mg of iron per day should be consumed by a woman and if she is pregnant it increased to 35 mg per day.

Iron sources

The iron rich foods include dark green leafy vegetables, red meat,fish, poultry, pomegranate, watermelon, grape juice, dates, jaggary, rice flakes, sesame seeds, beans, lentils, peas,dried fruits and iron fortified cereals. When you eat a iron rich foods, the iron is absorbed in the body as haem and non haem forms. Haem iron is obtained from animal sources and non haem from plant sources.Why eating iron tablets for anemia if we have a plenty natural sources of iron.

So what say girls? Eat iron and become an iron lady.

Good news for chocolate lovers :)

Nutrifacts by Fathima

When I was studying for my board exam, my father used to buy me chocolates and he says, chocolates are good for increasing concentration. And he was true! The cocoa present in chocolate has amazing health benefits due to the antioxidant called flavanoids present in it. This enter into brain, stimulate and increase cognitive skills. Dark chocolate boost mood, protect brain,and increase memory. Let’s read out the benefits in detail.

Benefits

  • Dark chocolate helps to release hormones in our body which boost our mood, makes happy and relaxed. It helps to produce endorphin and dopamine which relieves from stress, makes good mood etc..The amino acid called tryptophan present in it makes a person happy.
  • The antioxidant present in it damages the free radicals produced in body. What free radicals do is damaging the cells in the body. Thus eating chocolate rich in antioxidant protect skin from wrinkles, sun damages and reduce the risk of cancer.
  • The flavonoids helps in lowering blood pressure and for heart health. This helps to produce nitric oxide and this helps to relax the blood vessel and thus there is good supply of blood through veins.
  • Eating dark chocolate makes stomach full and helps to eat food less which is good for loosing weight. Chocolate is a prebiotic and helps to grow beneficial bacteria in the gut and make digestive system healthy.

Chocolate is health food for the soul , Miranda Gray