Fruits Good For Helth: 2018

Monday, 15 January 2018

15 Amazing Guava Benefits: Heart Healthy, Weight Loss Friendly and More Highlights

Guava is one of the richest sources of dietary fiber.Besides immunity, guava do wonders to skin and also promotes fertility.Guava also helps in regulating metabolism which leads to weight loss.
Winter has set in and tis’ the season for some delicious guavas. Here are 15 amazing guava benefits you need to know.

Have not all of us enjoyed a plateful of guavas sprinkled with chaat masala atop? Nothing else can match up to the luscious jams, jellies and murabbas laced with an intoxicating strong-sweet fragrance. Undeniably, it is one fruit which always got enough lauding from our grandmothers. Guava, popularly known as amrood in Hindi, comes loaded with tiny hard seeds at the center. It is believed to have its genesis in Central America where it is alternatively known as "sand plum". It is round or oval in shape with light green or light yellow skin, and the colour of its flesh varies from white or pink to dark red and has edible seeds.

Besides its unique flavour and fragrance, guava has been hailed as one of the super fruits due to the numerous health benefits it offers. It indeed is a powerhouse of nutrients. “This humble fruit is extraordinarily rich in vitamin C, lycopene and antioxidants that are beneficial for skin. Guavas are also rich in manganese which helps the body to absorb other key nutrients from the food that we eat. Guavas contain folate, a mineral which helps promote fertility. The potassium in guavas helps normalise blood pressure levels as well. In fact, a banana and a guava contain almost the same amount of potassium. Since it contains about 80% of water it helps keep your skin hydrated”, says Dr. Manoj K. Ahuja, Sukhda Hospital. Here are 15 mind-blowing guava benefits for health and skin you need to know.

Potassium-in-guavas-helps-normalise-blood-pressure-levels
Guava is termed to be a powerhouse of nutrients.

Guava for Health

1. Immunity Booster:
Did you know: Guavas are one of the richest sources of vitamin C? It’s true. Guavas contain 4 times the vitamin C content present in oranges. Vitamin C helps improve immunity and protects you against common infections and pathogens.

2. Lowers Risk of Cancer:
“Lycopene, quercetin, vitamin C and other polyphenols act as potent antioxidants which neutralise free radicals generated in the body, preventing the growth of cancer cells. Guavas have shown to be widely successful in reducing prostate cancer risk and also inhibit the growth of breast cancer cells since it is rich in lycopene”, says Dr. Manoj K. Ahuja.

3. Diabetes-Friendly:
Due to the rich fibre content and low glycaemic index, guavas prevent the development of diabetes. While the low glycemic index inhibits a sudden spike in sugar levels, the fibre content ensures the sugar levels are well regulated.

Guavas-prevent-the-development-of-diabetes
The fiber content in guava ensures the sugar levels are regulated

4. Heart Healthy:
Guavas improve the sodium and potassium balance of the body, thereby regulating blood pressure in patients with hypertension. Guavas also help lower the levels of triglycerides and bad cholesterol (LDL), which contribute to the development of heart disease. This magical fruit improves levels of the good cholesterol (HDL).

5. Treats Constipation:
It is one of the richest sources of dietary fiber in comparison to other fruits and just 1 guava fulfills about 12% of your daily recommended intake of fibre, which makes it extremely beneficial for your digestive health. Guava seeds, if ingested whole or chewed, serve as excellent laxatives too, helping the formation of healthy bowel movements.

6. Improves Eyesight:
Due to the presence of Vitamin A, guava is well known as a booster for vision health. It can not only prevent degradation of eyesight, but even improve eyesight. It can help slow down the appearance of cataracts and macular degeneration. Even though guavas are not as rich in Vitamin A as carrots, they are still a very good source of the nutrient.

Guava-is-well-known-as-a-booster-for-vision-health
Guavas help slow down the appearance of cataracts and macular degeneration?.

7. Guava During Pregnancy:
Guavas contain folic acid, or vitamin B-9, which is recommended for pregnant women since it can help in developing the baby’s nervous system and protect the newborn from neurological disorders.

8. Beats Toothache:
Guava leaves have a potent anti-inflammatory action and a powerful antibacterial ability which fights infection and kills germs. Thus, consuming guava leaves works as a fantastic home remedy for toothache. The juice of guava leaves has also been known to cure toothaches, swollen gums and oral ulcers.

9. Stress-Buster:
The magnesium present in guavas helps to relax the muscles and nerves of the body. So after a hard workout or a long day at the office, a guava is certainly what you need to relax your muscles, combat stress and give your system a good energy boost.

Guavas-relax-stress-muscles
Guavas can combat stress.

10. Good for Your Brain:
“Guavas contain vitamin B3 and vitamin B6, also known as niacin and pyridoxine respectively, which help in improving blood circulation to the brain, stimulating cognitive function and relaxing the nerves”, remarks Dr. Manoj K. Ahuja.

11. Weight Loss:
Want to shed a few pounds? Guava is just the ticket. Without compromising your intake of proteins, vitamins and fiber, guava helps you lose weight by regulating your metabolism. It’s a win-win! Guava makes for a very filling snack and satisfies the appetite very easily. Guava, especially raw guava, also has far less sugar as compared to apples, oranges, grapes, and other fruits.

12. Cough and Cold:
Guava has one of the highest quantities of vitamin-C and iron among fruits, and both are proven to be preventive against cold and viral infections. The juice of raw and immature guavas or a decoction of guava-leaves is very helpful in relieving cough and cold since it helps get rid of mucus and disinfects the respiratory tract, throat and lungs.

Guava-has-one-of-the-highest-quantities-of-vitamin-C-and-iron
Guava-leaves is very helpful in relieving cold and cough.

Guava for Skin

13. Anti-Ageing Properties:
Guavas are rich in vitamin A, vitamin C and antioxidants like carotene and lycopene which help protect the skin from wrinkles. A guava a day, keeps fine lines away!

14. Improves Complexion:
Guava helps regain the skin’s radiance and freshness. Reap the benefits by preparing a DIY scrub at home: All you have to do is mash some guava flesh with an egg yolk and apply it on your face. Rinse off after 20 minutes with warm water. When used once or twice a week, this scrub will remove dead cells from your skin and lighten your complexion. Guavas are also a great source of Vitamin K, which helps get rid of skin discoloration, dark circles, redness and acne irritation.

15. Improves Texture:
Guavas rank high in astringent properties, guava leaves and unripe guavas even higher. Guava helps tone up and tighten the facial muscles, so apply a decoction of the leaves and fruit on your skin and voila!

7 Amazing Benefits of Grapes for Health and Skin

From being used in dishing out sinful desserts and refreshing fruit bowls to being renowned as the primary ingredient in the wine making process, it is not without reason that grapes are known as the queen of fruits. Classified under the family of berries, grapes come in different varieties as well as colours – green, red, blue, purple and black. While majority of the production of grapes in the world are used by the wine making industry, the remaining lot is consumed as fruits and a small portion is used in making dried fruits.

Tracing its roots, it is said that grapes were first domestically cultivated in the Middle East, where it soon became popular when the city of Shiraz started using it to make wine. Eventually, other countries also started growing it and using it in the wine making process.

Grapes are easily available in the markets throughout the year. The vine containing the cluster of berries are not only pretty to look at and delicious with its sweet and tarty taste, but are loaded with essential nutrients that work for the well-being of the body.

Why Grapes are Good for You?

Researchers and many studies have found that including grapes in one’s diet can actually be good for health as it has numerous health benefiting properties –

1. Loaded with Antioxidants:
Grapes are a powerhouse of antioxidants – they contain a wide range of phytonutrients right from carotenoids to polyphenols. Studies have revealed that these phytonutrients help in preventing certain kinds of cancers and help in maintaining heart health. Among polyphenols, resveratrol is known for its miraculous properties such as inhibiting the formation of free radicals that could cause cancer and dilating blood vessels to ease blood flow and lower blood pressure. Point to note: The antioxidant content is the highest in the seeds and the skin. So, do make use of them.

2. Prevents Skin Problems:
It is found that resveratrol prevents signs of ageing and other skin problems. According to a study conducted by the team at the University of California, Los Angeles (UCLA), resveratrol, when combined with a common acne medication benzoyl peroxide, fights the acne causing bacteria.

3. High Source of Potassium:
The nutritional breakup of grapes reveals that per 100 grams of the fruit contains 191 mg of potassium. High intake of potassium and lowering sodium content can help your body in numerous ways. Potassium also counteracts excess sodium. A low-sodium-high-potassium diet has proven beneficial for high blood pressure, high cholesterol and heart health in most cases. According to Robynne Chutkan, a gastroenterologist, author and founder of the Digestive Centre for Women in Washington D.C., a bloated stomach can invite many health-related problems. Cutting down on salt intake and focusing on potassium-rich fiber can help in getting a flat stomach.

4. Good for the Eyes:

According to a study done by University of Miami, Florida, grapes promote eye health from signalling changes at the cellular level to directly countering oxidative stress. Including grapes in the diet results in lower levels of inflammatory proteins and higher amounts of protective proteins in the retinas, which is the part of the eye that contains the cells that respond to light, known as photoreceptors.

5. Boost Brain Power:

Certain studies have found that resveratrol helps in increasing blood flow to the brain, thereby it could help speed up mental responses and prove to be beneficial for those suffering from brain related ailments like Alzheimer’s. A study done by the University of Switzerland also found that resveratrol can help remove plaques and free radicals, which affect the brain.

6. Good for the Knees:

A study done by Texas Woman's University has established that daily intake of grapes can help get relief from knee pain, especially the ones triggered due to symptomatic osteoarthritis. Grapes are high on antioxidants, most important and beneficial one being polyphenols, which help in improving the flexibility and mobility of joints

7. Anti-Inflammatory Properties:

It has been found that grapes contain certain enzymes which bring about anti-inflammatory effect in our body. As such it brings about relief to the arteries, promotes heart health and helps in other repair functions of the body.

How to Include Grapes in Your Diet

Besides all the health benefits, grapes are also loaded with vitamins and essential minerals such as Vitamins A, B-6, B-12, C and D, calcium, iron and magnesium. However, one shouldn’t overload on grapes as they also contain sugar. It is said that berries should be included at least 3-4 days in a person’s weekly diet plan. And one should always consume a mix of fruits for better benefits. Although if you are consuming only grapes alone, then the serving per day could be 2-3 cups, considering each cup contains about 15-20 grapes.

10 Science-Based Benefits of Grapefruit

Grapefruit is a tropical citrus fruit known for its sweet and somewhat sour taste.

It's rich in nutrients, antioxidants and fiber, making it one of the healthiest citrus fruits you can eat.

Research shows that it may have some powerful health benefits, including weight loss and a reduced risk of heart disease.

Here are 10 evidence-based health benefits of grapefruit.

1. It's Low in Calories, Yet High in Nutrients:
Grapefruit is an incredibly healthy food to include in your diet. That's because it's high in nutrients, but low in calories. In fact, it's one of the lowest-calorie fruits.

It provides a decent amount of fiber, in addition to more than 15 beneficial vitamins and minerals.

Here are some of the major nutrients found in half of a medium-sized grapefruit:

Calories: 52
Carbs: 13 grams
Protein: 1 gram
Fiber: 2 grams
Vitamin C: 64% of the RDI
Vitamin A: 28% of the RDI
Potassium: 5% of the RDI
Thiamine: 4% of the RDI
Folate: 4% of the RDI
Magnesium: 3% of the RDI
Additionally, it is a rich source of some powerful antioxidant plant compounds, which are likely responsible for many of its health benefits.

SUMMARY:
Grapefruit is low in calories and also provides a significant amount of fiber, vitamins, minerals and antioxidants.
2. It May Benefit Your Immune System:
Eating grapefruit regularly may be beneficial for your immune system.

It's prized for its high content of vitamin C, which has antioxidant properties known to protect your cells from harmful bacteria AND VIRUSES.

Additionally, several studies have shown vitamin C to be beneficial for helping people recover more quickly from the common cold.

Many other vitamins and minerals found in grapefruit are known to benefit immunity, including vitamin A, which has been shown to help protect against inflammation and several infectious diseases.

Grapefruit also provides small amounts of B vitamins, zinc, copper and iron, which all work together in the body to promote immune system function. They also help maintain the integrity of your skin, which acts as a protective barrier to infection.

SUMMARY:
Grapefruit may benefit your immune system, as it contains several vitamins and minerals known for their role in preventing infection.
3. May Promote Appetite Control:
Grapefruit contains a decent amount of fiber — 2 grams in half of a medium-sized fruit.

Research shows that a diet high in fiber-rich fruits is beneficial for inducing feelings of fullness. This is because fiber slows the rate at which your stomach empties, increasing digestion time.

Thus, consuming adequate amounts of fiber may automatically help you eat fewer calories throughout the day by keeping your appetite at bay.

SUMMARY:
Grapefruit contains fiber, which helps with appetite control by promoting fullness.
4. It Has Been Shown to Aid Weight Loss:
Grapefruit is a weight loss friendly food.

It has several properties linked to weight loss, especially its fiber content, which helps promote fullness and reduce calorie intake.

Additionally, grapefruit contains few calories but lots of water, which is another characteristic known to help with weight loss.

One study in 91 obese subjects found that those who consumed half of a fresh grapefruit before meals lost significantly more weight than those who didn't.

In fact, those in the group that ate fresh grapefruit lost an average of 3.5 pounds (1.6 kg) over 12 weeks, while the participants in the group that didn't eat grapefruit lost less than 1 pound (0.3 kg), on average.

Other studies have found similar weight-reducing effects. For instance, one study found that participants experienced a reduced waist size when they consumed grapefruit daily with their meals.

This isn't to say that grapefruit will produce weight loss on its own, but adding it to an already healthy diet may prove to be beneficial.

SUMMARY:
Eating grapefruit before meals may be helpful for weight loss. Its fiber and water can promote fullness and reduce calorie intake.

5. Grapefruit May Help Prevent Insulin Resistance and Diabetes:

Eating grapefruit regularly may have the potential to prevent insulin resistance, which can lead to diabetes.

Insulin resistance occurs when your cells stop responding to insulin.

Insulin is a hormone that regulates many processes in your body. For example, it's involved in many aspects of your metabolism, but it's most commonly known for its role in blood sugar control.

Insulin resistance ultimately leads to higher insulin and blood sugar levels, two primary risk factors for type 2 diabetes.

Eating grapefruit may help control insulin levels and thus have the ability to reduce your likelihood of becoming insulin resistant.

In one study, subjects who ate half of a fresh grapefruit before meals experienced a significant reduction in both insulin levels and insulin resistance, compared to the group that didn't eat grapefruit.

Furthermore, eating fruit as a whole is generally associated with better blood sugar control and a reduced risk of type 2 diabetes.

SUMMARY:

Grapefruit may help reduce insulin resistance, which can lower your risk of developing type 2 diabetes.

6. Eating Grapefruit May Improve Heart Health:

Regularly consuming grapefruit is thought to improve heart health by reducing risk factors for heart disease, such as high blood pressure and cholesterol.

In one study, people who ate grapefruit three times daily for six weeks experienced significant reductions in blood pressure over the course of the study. They also showed improvements in total cholesterol and "bad" LDL cholesterol levels.

These effects are likely due to the important nutrients that grapefruit contains, which play a role in keeping your heart functioning properly.

First, grapefruit is fairly high in potassium, a mineral responsible for many aspects of heart health. Half a grapefruit provides about 5% of your daily potassium needs.

Adequate potassium intake is associated with a reduced risk of high blood pressure. Additionally, it has been shown to lower the risk of death from heart disease.

Second, the fiber in grapefruit may also boost heart health, given that a high fiber intake is associated with lower blood pressure and cholesterol levels.

Overall, researchers claim that including fiber and antioxidant-rich fruits like grapefruit as part of a healthy diet helps protect against conditions like heart disease and stroke.

SUMMARY:

Grapefruit contains nutrients and antioxidants shown to help protect the heart by regulating blood pressure and cholesterol levels. 7. It's High in Powerful Antioxidants:

Grapefruit contains a few different antioxidants that provide various health benefits, including a reduced risk of several diseases.

Antioxidants protect your cells from damage caused by free radicals, which are unstable molecules that may cause harmful reactions in your body.

Here's an overview of the most important antioxidants in grapefruit:

Vitamin C: A powerful, water-soluble antioxidant that is present in high amounts in grapefruit. It may protect cells from damage that often leads to heart disease and cancer.

Beta-carotene: It's converted into vitamin A in the body and thought to help reduce the risk of some chronic conditions, including heart disease, cancer and eye-related disorders like macular degeneration.

Lycopene: Known for its potential ability to prevent the development of certain types of cancer, especially prostate cancer. May also help slow the growth of tumors and decrease the side effects of common cancer treatments.

Flavanones: Their anti-inflammatory properties have been shown to reduce blood pressure and cholesterol levels, reducing the risk of heart disease SUMMARY:

Grapefruit contains several types of antioxidants that may help prevent the development of some chronic conditions, including heart disease and cancer.

8. May Reduce the Risk of Kidney Stones:

Consuming grapefruit may reduce your risk of developing kidney stones, which result from a buildup of waste materials in the kidneys.

These waste materials are products of metabolism that are normally filtered through the kidneys and removed from the body in urine.

However, when they crystallize in the kidneys, they become stones. Larger kidney stones may cause a blockage in the urinary system, which can be incredibly painful.

The most common type of kidney stones is calcium oxalate stones. Citric acid, an organic acid found in grapefruit, may be effective at preventing them by binding with calcium in the kidneys and flushing it out of the body.

Also, citric acid has the ability to increase the volume and pH of your urine, producing an environment that is less favorable to the formation of kidney stones.

SUMMARY:

The citric acid in grapefruit may help reduce the formation of calcium oxalate kidney stones.

9. Very Hydrating:

Grapefruit contains a lot of water and is, therefore, very hydrating. In fact, water makes up most of the fruit's weight.

There are almost 4 ounces (118 ml) of water in half of a medium grapefruit, which accounts for about 88% of its total weight .

While drinking lots of water is the best way to stay hydrated, eating water-rich foods can also help.

SUMMARY:

Grapefruit has a high water content, which helps you stay hydrated.

10. Easy to Add to Your Diet:

Grapefruit requires little-to-no preparation, so it's fairly easy to add to your diet.

Even if you live a busy, on-the-go lifestyle, you can still enjoy grapefruit on a regular basis without worrying about it taking up too much of your time.

Here are some ways you can enjoy grapefruit:

Snack on grapefruit slices alone.

Eat it as an alternative to unhealthy dessert foods.

Try this salad, which combines grapefruit with kale and avocado.

Blend it into this smoothie with other fruits and veggies.

Include it in a healthy breakfast parfait like in this recipe.

SUMMARY:

Grapefruit is a healthy food that's easy to incorporate into your diet.

7 Proven Health Benefits of Gooseberries

I fondly remember the gooseberry jams and crumbles that my grandma used to make. These delicious tart little berries are just perfect for making preserves and fruit desserts but can also be used for making cooking sauces for poultry dishes or dips.

But did you know how healthy these unique little berries were? If you would like to find out why we think you should be adding gooseberries to your diet, this article may just convince you.

WHAT ARE GOOSEBERRIES?

Gooseberries are small, firm translucent fruits which grow wild on smallish, thorny bushes in various parts of the world. Originating in Europe, gooseberries were cultivated in Africa and Asia before the British started to cultivate newer varieties in around the 16th century.

Although there are many cultivars, there are actually just two main types of gooseberry. The European gooseberry scientifically known as Ribes uva-crispa is larger and according to many people tastier than its American counterpart.

Gooseberries are a hardy fruit that can thrive in extreme conditions from hot humid summers to freezing cold winters. In North America, you can pick fresh gooseberries in July and August when they are typically ripe and ready for the picking.

NUTRITIONAL VALUE OF GOOSEBERRIES

Gooseberries are an extremely healthy fruit, they are free of cholesterol and contain few calories. They are a great source of vitamins A and C and some of the B family of vitamins like thiamine and folate.

They also contain various minerals like manganese, potassium, calcium and iron. Gooseberries are an excellent source of dietary fiber which can help reduce various digestive complaints, the risk of disease and help promote weight loss.

Interestingly, in view of the fact that fresh gooseberries are only available for brief periods of the year, canned gooseberries have a similar nutritional value as the fresh variety. This means that you can enjoy gooseberries the year round safe in the knowledge that you are not losing pout on their wide range of excellent nutrition and health benefits.

WHAT ARE THE HEALTH BENEFITS OF GOOSEBERRIES?

1 VITAMIN C:

Gooseberries are a great source of Vitamin C. In fact, a one cup serving contains over 41 milligrams of the vitamin which represents a whopping 55% of a woman’s recommended daily quota and around 46% for a male.

Why is this significant? Vitamin C is a natural antioxidant meaning that it helps to prevent damage caused by environmental free radicals. This free radical damage is almost impossible to avoid but it has a devastating impact on the cells and the DNA so it is important to counteract the damage by getting as many antioxidants into our systems as we can.

Vitamin C is also necessary for the synthesis of collagen and contributes to the health of our skin, teeth and bones. A diet rich in vitamin C can also reduce the risk of heart disease, hypertension, osteoarthritis and even cancer.

To ensure that you get the best possible vitamin value from your fruit, store the gooseberries in a cool and dark area and eat them within a few days.

2 VITAMIN A:

A one cup serving of delicious fresh gooseberries contains around 18% of your recommended daily vitamin A allowance. The vitamin A contained in gooseberries is in the form of carotenoids. These compounds also have antioxidant properties that may help protect against various diseases including heart disease, neural degeneration and diabetes.

The vitamin A found in abundance in gooseberries is also known to guard against age-related eye disease, stimulate the production of red blood cells and regulate the genes.

3 DIETARY FIBER AND DIGESTION:

Gooseberries are also an excellent source of essential dietary fibers. Each one cup serving of the fruit contains around 26% of the amount of fiber that you are advised to get each day. Like most other berries, gooseberries contain both soluble fiber and insoluble fiber.

Increasing your intake of the soluble fiber found in gooseberries is linked to a reduced risk of developing high cholesterol and diabetes. Getting more insoluble fiber into your diet helps take care of many digestive complaints and improves overall digestive health.

It is known to effectively help treat and prevent constipation, diarrhea, cramps and bloating while it may also reduce the risk of colon cancer and hemorrhoids.

4 HEART BENEFITS:

Studies into the benefits of fiber have even demonstrated that adding more to your diets can help prevent heart disease and reduce blood pressure. Being rich in various antioxidants, gooseberries can help protect your heart from the oxidative stress that commonly leads to heart disease, stroke and high blood pressure.

5 MINERALS:

Gooseberries contain high amounts of several minerals that are essential for the body’s health.

They contain a good amount of potassium which helps the muscles and nervous system work effectively.

Potassium is also good for the heart as it helps maintain blood pressure at healthy levels and prevents abnormal heartbeat. People who are deficient on potassium are at an increased risk of osteoporosis, hypertension and stroke.

A cup of fresh gooseberries also provides you with around 12% of your recommended daily dose of manganese. Manganese is essential for many reasons including the metabolism of energy, regulating blood sugar and promoting calcium absorption.

People who are deficient in manganese are at a higher risk of osteoporosis, diabetes and arthritis while women are more likely to experience premenstrual symptoms.

The iron found in gooseberries helps to promote the regeneration of red blood cells and promotes proper blood circulation. blood regeneration.

6 BRAIN HEALTH:

Like all berries, gooseberries are very high in antioxidants which help protect against cellular damage and oxidative stress. This antioxidant action plays a major role when it comes to brain health and cognitive functions such as improved memory.

In fact, studies have demonstrated that gooseberries may even help protect people from major degenerative brain diseases like Alzheimer’s.

7 SKIN BENEFITS:

Getting older is inevitable and the signs of life will eventually creep up on us. Thankfully however we do not need to take it lying down. We can at least maintain a youthful appearance for longer by adding the right type of antioxidant rich food to our diet.

10 Benefits of Eating Dried Figs

10 Benefits of Eating Dried Figs Figs have many health benefits and are the earliest fruits man grew. Although figs are not available throughout the whole year, dried figs are. How frequently do you add dried figs in your eating routine? You have to start consuming them because of its numerous medical advantages. There are 10 good reasons why you ought to add dried figs into your eating regimen.

What Are Dried Figs Good For?

1. Improved digestion:

Dried figs, known as Anjeer, are rich in dietary fiber. It prevents constipation and other digestive problems, since it is a natural laxative.

2. Helps losing weight:

Figs are low in calories too. So, dried figs are an ideal snack if you want to lose some weight.

3. Prevents hypertension:

The level of sodium increases when eating more salt. Then the sodium-potassium balance is disturbed, which results in hypertension. Dried figs are great for restoring this balance and preventing hypertension. One dried fig has 129mg of potassium and 2mg of sodium.

4. Rich in antioxidants:

Dried figs are rich in antioxidants, and even more than natural figs.
According to a study, dried figs have superior quality of phenols, the antioxidants, in comparison to other fruits that attribute their antioxidant property to vitamin C and E.

5. Preventing heart disease:

The rich antioxidant content in dried figs eliminates free radicals that can damage blood vessels and trigger heart disease. Also, there are some other studies that say that dried figs reduce the triglycerides levels that play a great role in heart disease.

6. Preventing cancer:

Antioxidant-rich dried figs can help preventing cellular DNA damage due to free radicals that can produce dangerous cells.

7. Strengthens your bones:

Together with other food that is rich in calcium, dried figs can improve bone density and strength. One dried fig consists of 3% calcium.

8. Good for diabetes:

Dried figs are good for people with diabetes. Anyway, dried figs have high sugar content, so make sure you consult a diabetologist about the figs quantity you can consume.

9. Cures iron-deficiency anemia:

Eating dried figs will help you increase your hemoglobin levels by increasing the iron levels in your body. Iron is an important mineral that carries hemoglobin throughout the human body.

10. Improves reproductive health:

Ancient Greeks used figs as an aphrodisiac. They were considered to be a sacred fruit and were related to fertility and love. Figs can improve fertility and libido because are rich in minerals and zinc, manganese and magnesium which are very important in boosting reproductive health.

10 Amazing Health Benefits Of Feijoa

10 Amazing Health Benefits Of Feijoa Have you ever heard of the Feijoa fruit? Wondering what it is and what it can do? This fruit is native to South America, and comes with loads of health benefits.

Would you like to know more? Keep reading!

Feijoa Fruit – A Brief:

The Feijoa fruit, also called as guavasteen, is a fabulous fruit originally grown in South America. It is now being cultivated in the United States and New Zealand.

The Feijoa tree looks small like a shrub and is famous for its health benefits. This fruit is now being combined with yogurt, ice creams, juices, jams and shakes for its preferred taste. The fruit tastes sweet, and one gets a unique blend of the tastes of pineapple, strawberry, banana and guava. Perhaps this is why Feijoa is referred to as pineapple guava in many places.

The Feijoa or pineapple guava fruit is a natural source of many vital nutrients the body needs. Let us have a look at the other health benefits of feijoa fruit.

1. Loaded With Vitamins And Minerals:

The feijoa fruit is rich in a number of minerals and vitamins. A cup of Feijoa fruit contains adequate calories, calcium, copper, natural fats, iron, protein, magnesium, manganese, phosphorus, vitamins B1, B2, B3, B5, B6, B9, zinc and Vitamin C. Therefore, this fruit is high on nutritive content.

2. Boon During Pregnancy:

Feijoa is considered a healthy fruit for pregnant women. Feijoa is rich in folate, which is crucial for pregnant women and can protect against anemia. Anemia leads to fatigue and giddiness. These two problems can be alleviated if you include this fruit in your daily diet while you are pregnant, as feijoa is rich in iron. And, with high RBC, you can ensure proper development of the growing baby.

3. Rich In Fiber:

Feijoa fruit is well known for its fibrous content and is widely used in alleviating certain bowel disorders. It can ease constipation and also ensures you don’t suffer from flatulence.

4. Iodine Magic:

Feijoa is rich in iodine. Hence, this fruit is highly recommended for those who suffer from iodine deficiency. Those suffering from hypothyroidism and goitre should definitely take a second look at this fruit, as iodine deficiency can lead to the slowing down of the metabolism, weight gain, sensitivity to cold, dry skin, weakness, depressed mood, and constipation.

5. Boosts Memory And Brain Function:

Feijoa, if regularly consumed , can help boost brain function and retard the onset of age-associated cognitive decline, dementia, and Alzheimer’s disease. The fruit is a boon for seniors, who have been diagnosed with early stages of Alzheimer’s disease and dementia.

6. Protects Against Free Radical Damage:

Feijoa is rich in vital vitamins and antioxidants that can reduce oxidative stress and lower incidences of free radical damage. Free radicals are known to cause premature aging. Above all, oxidative stress is thought to be the cause of many diseases, including cancer.

7. Boosts Immunity And Offers Protection Against Common Cold:

Regular consumption of feijoa can boost immunity and offer protection against common cold. By consuming the fruit regularly, thanks to its Vitamin C content, you can ensure your body can fight common ailments.

8. Offers Protection Against Several Cancers:

The fruit can combat the negative effects of stress and improves the oxygen levels in the cells. This reduces the incidences of free radical damage, and can go a long way in lowering the risk of cancer.

9. Works Wonders On The Skin:

Since in feijoa nutrition levels are high, the beauty and cosmetic industry has begun to use the feijoa extract in many of their products. In fact, the pulp of this fruit, along with its seeds, works best as a natural exfoliant on the skin.

10. Lowers Risk Of Depressive Disorders:

The feijoa fruit is rich in many vital nutrients and vitamins needed for the functioning of the body. A recent study has suggested that consuming two servings of this fruit in a day lowers the risk of depression. This is due to the presence of anti-inflammatory compounds and antioxidants, such as resveratrol. It is found to be a blessing and is also called as brain food as it helps in improving memory and lowering the levels of anxiety and stress.

Tap into the wonders of the fabulous feijoa and enjoy nature’s bountiful benefits for good health. This is one fruit that you just can’t ignore, as it brings outstanding health benefits for people of all ages.

5 Amazing Health Benefits Of Elderberries

5 Amazing Health Benefits Of Elderberries

Elderberries are one among the most tempting and scrumptious fruits on our planet. The visual beauty of this purple, juicy fruit is simply irresistible. It is packed with countless benefiting nutrients and hence, offers innumerable beauty and health benefits.

Scroll down and find the popular health benefits of the soft and plump elderberries.

Elderberry: Health Benefits:
1. Immunity Booster:
Hosting dense concentrations of vitamin C, flavonoids, anthocyanins and several other powerful antioxidants, elderberries have been promoted as an immunity-boosting ingredient. It is a great natural remedy for preventing viral and bacterial infections like cough, cold and flu as well as tonsillitis.

2. Cancer Prevention:
Thanks to being a powerhouse of antioxidants, elderberries work wonders to prevent and inhibit the growth of cancer cells. Not only this, these antioxidants also put a fierce fight against the free radicals which tend to become cancerous and deteriorate healthy cells, if left unchecked.

3. Regulate Body’s Cholesterol Level:

Elderberry extract contains generous amounts of cynidine glucosides, a substance known to reduce the level of bad LDL cholesterol in the human body. Those experiencing cholesterol problems are often recommended to incorporate elderberries in their routine diet.

4. Healthy, Youthful Skin:

Infused with innate anti aging and free-radical fighting properties, the elderberries keep your skin radiant and juvenile for a long period. Furthermore, acting as a natural detoxifying agent, elderberry also helps keeping away distressing skin conditions like breakouts, boils and scars at bay.

5. Robust Eyes; Lasting Vision:

For centuries now, carrots have been known for their vision enhancing properties. But if carrot doesn’t suit your palate, think about substituting it with elder berry. Crammed with vitamin A and B6, these berries assist alleviation and prevention of various eye conditions such as macular degeneration and glaucoma, ensuring you a lasting vision.

10 Health Benefits of Durian Fruit and Nutrition Facts

10 Health Benefits of Durian Fruit and Nutrition Facts

Durian fruit is delicious, soft and sweet from inside but has thorny spikes that cover the exteriors.

It belongs to the genus Durio. It is known for its unique taste and also for its nutritional value. In South-East countries, it is referred to as “King of Fruits”.

It is seasonal fruit that grows from June to August same as Mango and Jackfruit. It is known for its large size and fully matured fruit can reach a size of 30 centimeters easily. Even Durian trees are usually very tall and range between 25-50 meters.

Strong odor of Durian is quite famous as it evokes radically opposite reactions from people. Some consider it sweet and aromatic whereas many people find it intensely revolting and disgusting.

Durian fruit has pleasant sweet and buttery taste. Durian fruit contains round seed and are usually discarded, but they can be consumed.

These seeds taste like Jackfruit seed after boiling and roasting. In fact Durian and Jackfruit have many similarities but it must be mentioned that they are not related to each other in any way.

Durian is a native of Brunei, Indonesia and Malaysia but the largest exporter of this fruit is Thailand. It is a tropical Durian fruit health Benefitsfruit and can be grown in any tropical climate.

However, it cannot sustain itself in average temperatures below 22 degrees.

This write-up will introduce the readers to wonderful health benefits and nutrition composition of this much loved and at the same time an detested fruit!

Durian is a high energy fruit with above moderate levels of sugar content.

But that should not deter you from consuming it as there is an entire nutrition profile that boasts of healthy character of this fruit.

The Water content of Durian is reasonably 65% and cholesterol is zero even though it has a considerable amount of fats.

Apart from dietary fiber, Durian is a rich source of Vitamin B1 and fulfills about 33% of our daily requirement. It also makes up 24% of our daily need of Vitamin B6 and Vitamin C.

Trace metals like manganese, Potassium and magnesium are also profusely abundant ranging between 8% to 15% of our requirement. This high nutrition density translates into important health benefits.

We have mentioned a lot of good words for this fruit till now, but now it is time to tell the readers about how and why this sweet and luscious fruit is good for you.

With its numerous health benefits enumerated in details, you will have no reason not to include it in your fruit intake hereon.

1. Increases Immunity:

The immune system is a biological structure and processes that protect the body from infections and diseases. This system is critical for an organism’s health and its survival.

The main function of immune system is to distinguish between our healthy body and its cells and the invading parasites, virus, free radicals and other harmful agents.

It identifies and destroys the undesirable pathogens thereby safeguarding our health.

Antioxidants like Vitamin C keep our immune system working in its best shape.

Durian fruit contains high amounts of Vitamin C that protect against free radicals that are produced as a result of the reaction between certain molecules and oxygen.

An optimum level of Vitamin C can clean and purify our systems effectively. They work like servicing engineers of our electrical appliances.

Thus, Vitamin C provides immunity towards common diseases like cold and flu. It is also effective in protecting from infections and viral attacks.

Wrap up: High levels of antioxidants in form of Vitamin C help in optimizing immune system and strengthening it to provide protection from pathogens.

2. Alleviates Anemia:

Anemia is a common medical condition that brings down the level of hemoglobin the blood.

Hemoglobin transports oxygen to various parts of our body, and its deficiency can lead to fatigue, headaches, persistent drowsiness, insomnia, and breathlessness.

In pregnant women, anemia can lead to abnormality and even fatality in the fetus.

Durian fruits contain high amount of folate or folic acid.

Folate is required for the production of hemoglobin. It stimulates the production of blood that improves the functionality of the body and effective oxygen distribution.

This way this folic acid can prove to be a great deterrent for anemia. The iron content though is low in Durian, but it also aids in hemoglobin production alleviating the condition of anemia.

Wrap up: Folic acid and Iron in durian fruit can be used effectively to cure and prevent anemia.

3. Bone Health:

stronger-bonesDurian contains some trace metals including Potassium and calcium.

Calcium is present in a low density in Durian, but Potassium fulfills about 9% of our body’s daily requirement.

Calcium is the most abundant mineral of our bones, but potassium regulates distribution and deposition.

If there is a lack of potassium in your body, then most of the calcium consumed will get excreted out. It may, in turn, lead to a deficiency of Calcium.

Potassium is required for development of healthy bones as it ensures that the calcium is deposited in bones and is not dissolved or released in the blood excessively.

Potassium balances sodium and thus reduces the loss of calcium through kidney.

So potassium directly increases capacity of the body to absorb calcium and thus improves bone health and prevents osteoporosis and other bone related disorders.

Wrap up: The Potassium content of Durian balances sodium and regulates the distribution and release of calcium in blood thereby making bones stronger and preventing bone related diseases.

4. Improves Sleep & allays Depression:

Durian fruit contains amino acids known as Tryptophan– a natural sleep-inducing compound.

Tryptophan is required to metabolize serotonin and melatonin. Both of these neurochemicals are beneficial in improving mood.

Many studies have found Tryptophan effective in treating and relieving stress, anxiety appetite and depression.

It is used in treating insomnia that sometimes is the direct result of aforementioned psychological disturbances.

Tryptophan slows down transmissions to brain thereby calming it and relieving from incessant thoughts.

When the brain is not busy with interpretations of transmissions, it relaxes, and this is what helps in sleeping.

A meal rich in Carbohydrates is encouraged with a diet that has Tryptophan because it releases insulin that clears the amino acids that compete with Tryptophan, thereby making it more efficient.

Wrap up: Tryptophan in Durian makes it highly effective for sleep related disorders and calming the brain activity.

5. Maintains Blood Pressure:

Durian fruit contains high amounts of potassium and a moderate quantity of Sodium. Both of these factors make Durian a blood pressure optimizing fruit.

Potassium is responsible for all muscle functions in the body including the heart. It regulates heart beat and ensures a smooth blood pumping operation in the body.

Potassium is also required to maintain sodium level. Sodium is harmful and can create a spike in blood pressure readings.

Durian itself has a very low amount of sodium making it for safe consumption by patients with hypertension.

A well-balanced blood pressure does not stress out heart and blood vessels resulting in a healthier Cardiovascular system.

Wrap up: High amount of Potassium and low sodium content in Durian controls and regulates ideal blood pressure.

6. Fights Cancer:

Durian fruit contains a good amount of antioxidants in the form of Vitamin B-complex, C and E.

These antioxidants are important nutrients that make durian fruit healthy.

Antioxidants are required to protect the body from oxidative stress caused by active oxygen in the body. Free radical destroys healthy cells DNA and change the function of cells turning them cancerous.

But antioxidants neutralize these free radicals and act as a shield to protect cells from damage.

Wrap up: The Antioxidant composition of Durian protects from cancer by scavenging on free radicals produced in the body.

7. Improves Digestion:

digestionDurian fruit contains fiber that provides roughage which is critical in absorbing fats and making your stools easy to pass.

The insoluble fiber in dietary items is specially helpful in preventing constipation by adding bulk to stools and also softening them simultaneously.

People who suffer from chronic constipation or experience the painful problem of piles frequently can get a lot of relief by adding fibrous fruits like Durian in their diet.

Apart from fiber, the high amount of Vitamin B1 and Vitamin B3 improves appetite and regulates healthy digestion. Durian also improves metabolism that in turn leads to better absorption of nutrients in the body.

Wrap up: Fiber in Durian prevents constipation and improves bowel movement. Vitamin B1 and B3 regulates healthy appetite further aiding digestion.

8. Weight Loss:

Unhealthy weight is the top reason for other health problems like blood pressure, Cardiovascular disorders, lethargy, etc.

Unfortunately, it is also a common challenge being faced by almost every second person. Though active lifestyle can make a lot of difference, the right diet is also equally important.

Fruits like Durian can make your weight shedding sessions sweet and healthy.

The high amount of fiber, Nil cholesterol, complete composition of minerals and heavy water content makes Durian a snack for weight loss.Exercise routine for quick weight loss

It does have fat but they are the healthy fats and contribute to fats deposit only marginally.

Durian is also a high energy fruit that keeps you full and energetic for workout sessions and active through the day.

However, the consumption of Durian must be kept strictly moderate, or it will have the exact reverse effect.

Wrap up: Durian is a high energy and nil cholesterol fruit which has fiber and electrolyte balancing minerals making it a perfect workout companion and helping you in losing weight.

9. Aging of the Skin:

Aging is natural and inevitable but with right diet you can slow it down, at least, the symptoms of it.

Also, nowadays most of the people are experiencing an early onset of aging in the form of premature graying of hair, wrinkling skin and hair loss.

It is mainly the result of an increase in pollution, hectic lifestyle and unhealthy eating habits. To combat this problem, include antioxidant rich food items like Durian in your diet.

Antioxidants purify and clean your body’s system by throwing out free radicals and other harmful agents from the body.

The high water content of Durian is an added advantage along with its antioxidant content.

Water keeps the skin hydrated, reduces dryness and alleviates the appearance of fine lines. It also nourishes skin for clear and smooth skin.

Wrap up: Antioxidants and high water content in Durian nourishes and cleans your skin resulting in disappearance of fine lines and lending a youthful glow.

10. Increases and encourages fertility:

Estrogen is a hormone that helps in conceiving.

Most of the women who suffer from fertility usually have a low estrogen level in their body which is increased with pills, injections, and supplements.

Studies have shown that Durian contains a high level of this hormone and can act as an herbal medicine.

Apart from this valuable property, Durian has no cholesterol and can be very useful in weight loss programs.

Unhealthy weight and obesity increase the risk of miscarriage during pregnancy.

You may eat durian in controlled and recommended quantity after talking to your physician especially in the case of infertility.

Wrap up: Due to high amount of estrogen in it, Durian alleviates infertility and helps in conceiving naturally. It also reduces the risks associated with high and unhealthy weight during pregnancy.

10 Dates Benefits: From Improving Bone Health to Promoting Beautiful Skin

10 Dates Benefits: From Improving Bone Health to Promoting Beautiful Skin

Sweet Health Dose

Cuisines across the world use dates in small and large quantities, but it's also important to note that the fruit of the date palm tree also comes with a lot of health benefits. Dates are a good source of various vitamins and minerals, energy, sugar, and fiber. It also contains calcium, iron, phosphorus, potassium, magnesium and zinc.

1. Lowers cholesterol: Did you know that dates are free from cholesterol, and contain very little fat? Including them in smaller quantities in your daily diet can help you keep a check on cholesterol level, and even assist in weight loss.

2. Protein rich: Dates are a strong source for proteins that help us in staying fit, and even keep our muscles strong. A lot of regular gym goers are asked to eat a couple of dates every day as part of their daily routine.

3. Rich in vitamins: Dates contain vitamins such as B1, B2, B3 and B5, as well as A1 and C. If you have a few dates every day, you won't have to take vitamin supplements. Not only will it keep you healthy, there will be a noticeable change in your energy levels as well because dates contain natural sugars such as glucose, sucrose, and fructose, too. So it works really well as a quick snack.

4. Improves bone health: Dates are rich in selenium, manganese, copper, and magnesium, and all of these are required when it comes to keeping our bones healthy, and preventing conditions such as osteoporosis.

5. Strengthens the nervous system: Date are loaded with potassium, and yet contain little sodium, and that goes a long way in keeping your nervous system in order. The potassium helps to reduce cholesterol, and keeps the risk of a stroke in check.

6. Rich in iron: Apart from the fluorine that keeps your teeth healthy, dates also contain iron, which is highly recommended for those who suffer from iron deficiency. Plus it's great for blood purification as well.

7. Promotes digestion: If you soak a few dates in water and chew on them daily, your digestive system will behave itself very well. Plus it's recommended for those who have trouble with constipation.

8. Improves skin: The vitamins C and D works on your skin's elasticity, and also keeps your skin smooth. Plus, if you suffer from skin problems, incorporating dates into your diet might help you in the long run. Plus dates also come with anti-ageing benefits, and prevent the accumulation of melanin in your body.

9. Fixes hangovers: While we haven't exactly tried it out, but it's said that dates are an excellent way to control inebriation. And similarly, it also helps to cure hangovers. But for best results, you have to rub the skin a bit, and soak it in water overnight and then eat it.

10. Assists in weight gain: The sugar, proteins, and other vitamins in the fruit help in weight gain, especially when you need it. Incidentally, it's said that when eaten with cucumber, dates help to keep your weight at a normal level. Now that's what we call flexibility!