24 Awesome health Benefits of Exercise

24 Awesome health Benefits of Exercise in daily life

Exercising provides a plethora of benefits, whether it's a trim figure or healthy heart. Here are 24 great reasons to get in shape.
Here are 24 proven benefits of regular, moderate activity.

Look Good

Burns Fat: Assists in weight loss as well as in maintaining a healthy body weight. Improves skin tone and elasticity: The more efficient blood circulation in a fit body is better able to deliver nutrients to the skin cells and remove waste. Promotes a younger, healthier body: Regular physical activity assists in slowing the aging process.

Feel Good

Improves muscular strength, power and endurance: People with more muscle mass also have a faster metabolism, which means they feel more energetic and are more efficient at burning calories.
Stronger core muscles (mid-body) can also reduce the likelihood or frequency of backaches.
Reduces stress: Exercise improves psychological well-being. Those with improved levels of fitness are able to manage stress more effectively than those who are less fit.
Improves mood: Studies show that even a single 20- to 60-minute exercise session increases positive feelings, while also decreasing negative moods.
Alleviates depression: People diagnosed with depression found exercise was the most important element in their treatment programs. The antidepressant effects of regular exercise are noticeable after four to 17 weeks.
Decreases anxiety: Anxiety is defined as “distress or uneasiness of mind caused by fear of danger or misfortune.” Exercise (mostly aerobic-based) has been shown to reduce anxiety; even short bursts of five minutes of cardiovascular exercise stimulate anti-anxiety effects. Those who train for 10 to 15 weeks see the greatest benefit.
Improves self-esteem and confidence: Reaching a fitness goal, improving our fitness level, changing our appearance, mastering a skill in a sport, or even just completing an exercise session all contribute to improving self-esteem.
Helps with pain tolerance: Exercise raises the level of endorphins (the body’s natural painkillers), which can help lessen pain from menstrual cramps and even arthritis.
Improves flexibility: Stretching exercises help elongate muscles, promoting flexibility. Stretching hamstring muscles helps reduce backache.
Helps relieve constipation: Physical activity helps facilitate the process of food moving through the intestines.
Increases energy: Exercise promotes a faster metabolism and increased oxygen circulation, making you feel more energetic.
Improves sleep: Exercise enhances the ability to fall asleep easily and sleep more deeply, allowing you to wake feeling refreshed.
Strengthens the immune system: Exercise improves overall health making us less likely to become ill.

Live Better (and Longer)

Prevents diabetes and insulin sensitivity: Regular aerobic exercise increases insulin sensitivity and glucose metabolism, which means more efficient delivery of glucose into the cells of the liver, muscle and fatty tissue.
Reduces hypertension: Moderate intensity aerobic exercise, done for as little as 30 minutes, three to five times weekly, is effective in lowering blood pressure.
Lowers blood cholesterol and triglycerides.
Strengthens heart and lungs: Physical activity improves heart and lung strength and endurance, dramatically lowering the risk of cardiovascular disease and stroke.
Balances body fats: Physical activity plays an important role in ensuring a healthy balance of these fats in the blood.
Lowers the risk of several types of cancer: Moderate to vigorous physical activity has a protective effect against colon, breast, lung and multiple myeloma cancers.
Reduces the risk of osteoporosis: Resistance training and weight-bearing exercises stimulate bone growth by promoting the necessary stimulus for bone formation.
Lowers arthritis risk: Regular physical activity protects joints and lubricates them to help avoid injuries and chronic pain. It can also lessen the frequency and intensity of arthritic attacks.
Keeps your brain young: Reduces the risk of dementia and Alzheimer’s and improves overall cognitive abilities. Exercise helps deliver oxygen and other nutrients to the brain, improving the mind’s ability to concentrate and retain information.
Allows for easier pregnancy and childbirth: Deep breathing during exercise delivers more oxygen-rich blood to the uterus, promoting relaxation in that area. Stronger and more flexible muscles assist with an easier delivery and quicker recovery.

Health benefits of pineapples

10 health benefits of pineapples every day

With its tuft of spiky, dusty green leaves and cross-hatched, golden orange skin, the pineapple has a distinctive appearance. A single pineapple is, in fact, a collection of multiple fruits; each one is the fruit of an individual blossom. Available year-round in local markets, pineapples have a vibrant tropical flavor that balances the tastes of sweet and tart.

Today, pineapple can be commonly found in any grocery store and in many homes all-around the world. In Central and South America, pineapple is not only valued for its sweet taste - it has been used for centuries to treat digestion problems and inflammation.

Health Benefits Of Pineapples:

Pineapples are loaded with vitamin A and C, fiber, potassium, phosphorous and calcium. They offer a wide range of health benefits, some of them are explained below:

1. Prevents Free Radical Damage:

Pineapples are a rich source of antioxidants. They fight against free radicals in the body, preventing cell damage. These antioxidants help protect you from diseases like atherosclerosis, heart diseases, arthritis, various cancers etc.

2. Thwarts Off Cold:

Pineapples are abundant in vitamin C and bromelain , which fight against microbial infections. Eating pineapples with the prescribed medicines can help cure cold and cough effectively.

3. Strong Bones:

Rich amount of manganese present in pineapples helps in strengthening bones and connective tissues . A cup of pineapple juice gives you roughly 73% of the required manganese for a day.

4. Healthy Gums:

Eating pineapple benefits in strengthening your gums, keeping your teeth healthy and strong

5. Macular Degeneration:

Macular degeneration is a condition in which adults lose their vision, making difficult for them to read and recognize things properly. Beta-carotene present in pineapples empowers vision and should be consumed regularly for eye health .

6. Anti-inflammatory Action:

Pineapple fruit is very much known for its anti-inflammatory properties which prevent inflammation in arthritis patients and gives strength to the bones .

7. Cures Sinusitis, Sore Throat, Gout, Swellings:

Pineapples are a great source of bromelain which help prevent sinusitis. Pineapples are also effective in curing sore throat, gout and swellings

8. Anti-cancer Properties:

The abundance of antioxidants in pineapples helps fight against free radicals. This halts the process of cell damage, preventing several types of cancers

9. Atherosclerosis:

Free radicals cause atherosclerosis which can be easily prevented by antioxidants in pineapples .

10. Heart Health:

Powerful antioxidants keep free radicals away and lower the cholesterol levels, preventing heart diseases. Include other heart healthy foods too for a healthy heart.

11. Immunity:

Vitamin C in pineapple boosts your immune system due to its strong antioxidant effect. Here is another excellent post to know more about vitamin C rich foods.

12. Digestion:

Bromelain, vitamin C and dietary fiber are abundantly present in pineapples which promote digestion .

13. Bronchitis:

Pineapple is known for its anti-inflammatory properties. It helps in reducing inflammation in bronchial tubes which generally arises due to bronchitis.

14. Catarrh:

It is a disorder of inflammation of the mucous membranes in one of the airways or cavities of the body. This disorder can be prevented by eating pineapples regularly (14).

15. Prevents Hypertension:

If you’re suffering from high blood pressure and trying to prevent it, you might want to consider the pineapple diet for hypertension (15). Higher amounts of potassium and lower amounts of sodium in pineapples help maintain normal blood pressure levels.

16. Treats Intestinal Worms:

Pineapple contains the digestive enzyme bromelain. A diet rich in pineapple helps clear certain intestinal parasites such as tapeworms (16).

17. Relieves Nausea:

A key benefit from pineapple juice intake is that it averts nausea or morning sickness (17). This is quite useful for pregnant women who usually experience nausea. It also helps people who are looking to go on airplane trips that usually cause motion sickness.

Benefits of Pineapple for Skin and Hair:

Read on to know some interesting details about the good pineapple:

18. Effective Solution for Acne:

The presence of Vitamin C enables this fruit to be used, internally as well as externally, as a cure for acne and other inflammatory skin condition (18). Bromelain, the anti-inflammatory enzyme in this fruit, boosts up the healing power of Vitamin C.

19. Helps Your Skin Look Younger:

This fruit gives the collagen synthesis in your body a boost. The higher the collagen synthesis is, the firmer and flexible your skin will be. Plus, the added nourishment comes from the presence of amino acids and Vitamin C, which ensures that the damaged cells and tissues are repaired quickly (19). Apply freshly prepared pineapple juice on the face, leaving aside the eye region. Wash off using tepid water after 10 minutes.

20. Natural Exfoliating Agent:

You can take the help of freshly crushed pineapple wedges to exfoliate your skin (20). It eliminates the dead skin and accentuates blood flow. This, in turn, helps in safeguarding your skin from looking dull.

21. Get Rid of Those Cracks on Your Feet:

The exfoliating property along with collagen synthesizing nature of pineapple makes it a natural scrub for your feet. It helps in sloughing off the flaky, calloused skin of the feet, leaving them smooth, soft, and radiant. The inflammation and swelling, triggered by the cracks also get a soothing relief.

22. Softens and Strengthens the Nails:

Lack of Vitamin A intake could pave the way for dry, brittle nail. Even worse, Vitamin B deficiency will cause your nails to crack and split. You do not need any over-the-counter multivitamin pill to ease this condition though! Just use pineapple. Topical application as well as internal consumption could actually fade out these deficiencies, easing the infections and strengthening and softening the nails.

23. For Hydrated, Radiant Skin:

Dry skin looks dull and unattractive. You can now make use of the pineapple to give your skin that hydration effect. Mix about 3 tablespoon of freshly crushed pineapples with an egg yolk and a little milk. Apply it topically on the dry skin (23) and leave it for few minutes. Wash off with tepid water for a moisturized skin.

24. Natural Cure for Chapped Lips:

Pineapple, when used along with coconut oil, offers relief from chapped lips. Pineapple as well as coconut oil possesses skin hydrating and nourishing properties. Heal your chapped lips, soften them, and gift them with that ever nourished glow with a pineapple and coconut oil mixture.

25. Prevents Hair Loss:

Vitamin C is an important element that aids in preventing hair loss. It is a powerful antioxidant that combats the free radical damages. Pineapple is a rich source of this water soluble vitamin. Eat them as wedges or just juice them fresh and drink it to reap the benefits of Vitamin C and prevent hair loss.

26. Good for Inflammatory Scalp Conditions:

Bromelain is an anti-oxidative enzyme that possesses anti-inflammatory power (24). Ingestion of pineapple every day prevents and eases inflammatory conditions, which affect the scalp. It also offers relief from infections of the scalp, preventing unwanted hair fall.

27. For Thicker Hair:

Pineapple extracts are known to possess hair thickening properties. The enzymes present in this golden-yellow fruit enriche the hair follicles by rendering necessary vital nutrients. This, in turn, improves the elasticity and thickness of the hair.

health benefits of potatos

10 health benefits of potatos every day

Potatoes are edible plant tubers first cultivated in the Andes region of South America. Spanish explorers brought the potato back to Europe from their South American expeditions in the early 16th century. Despite the potato's widespread popularity today, it was previously thought to be completely inedible and even poisonous.

The humble potato is vastly underrated in terms of nutritional benefits. Due to the increased interest in foods that are low-carb or low-glycemic index, the potato has unjustly earned a bad reputation because of its starchy makeup, leading many to believe that it should be cut out of the diet altogether. What many people do not realize is that this nutrient-dense tuber is packed with a variety of vitamins, minerals and phytochemicals that ward off disease and benefit human health.

Nutritional breakdown of potatoes

One medium potato contains 164 calories, 0.2 grams of fat, 0 grams of cholesterol, 37 grams of carbohydrate, 4.7 grams of dietary fiber and 4.3 grams of protein. The same serving also meets 2% of daily calcium needs, 51% vitamin C, 9% iron, 30% vitamin B-6, 12% magnesium and 25% of potassium needs. Potatoes also provide phosphorus, niacin, folate, choline and zinc.

Unlike processed potato products like french fries and potato chips, whole, unprocessed potatoes have very little sodium (only 13 milligrams, less than 1% of the suggested daily limit).
Potatoes also contain a compound known as alpha-lipoic acid, which helps the body to convert glucose into energy.

Possible health benefits of consuming potatoes

Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions. Many studies have suggested that increasing consumption of plant foods like potatoes decreases the risk of obesity and overall mortality, diabetes, heart disease and promotes a healthy complexion and hair, increased energy, overall lower weight.

Bone health

The iron, phosphorous, calcium, magnesium and zinc in potatoes all contribute to the building and maintaining of bone structure and strength.
Iron and zinc play crucial roles in the production and maturation of collagen.7 Though phosphorus and calcium are both important in bone structure, the careful balance of the two minerals is necessary for proper bone mineralization - consumption of too much phosphorus with too little calcium intake can result in bone loss.

Blood pressure

Maintaining a low sodium intake is essential to lowering blood pressure, however increasing potassium intake may be just as important because of its vasodilation effects. According to the National Health and Nutrition Examination Survey, fewer than 2% of US adults meet the daily 4700 mg recommendation.
In addition, potassium, calcium and magnesium (all present in the humble potato) have been found naturally to decrease blood pressure.1

Heart health

The potato's fiber, potassium, vitamin C and vitamin B-6 content, coupled with its lack of cholesterol, all support heart health.
Potatoes contain significant amounts of fiber, which helps lower the total amount of cholesterol in the blood, thereby decreasing the risk of heart disease. In one study, those who consumed 4069 mg of potassium per day had a 49% lower risk of death from ischemic heart disease compared to those who consumed less potassium (about 1000 mg per day).
Vitamin B-6 prevents the buildup of a compound known as homocysteine. When excessive amounts of homocysteine accumulate in the body, it can damage blood vessels and lead to heart problems.

Inflammation

Choline is a very important and versatile nutrient in potatoes that helps with sleep, muscle movement, learning and memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and reduces chronic inflammation.

Cancer

Potatoes contain folate, which plays a role in DNA synthesis and repair, thus preventing the formation of cancer cells from mutations in the DNA.
Fiber intake from fruits and vegetables like potatoes are associated with a lowered risk of colorectal cancer. Vitamin C and quercetin function as powerful antioxidants that help protect cells against free radical damage.

Digestion and regularity

Because of their fiber content, potatoes help to prevent constipation and promote regularity for a healthy digestive tract.

Weight management and satiety

Dietary fibers are commonly recognized as important factors in weight management and loss by functioning as "bulking agents" in the digestive system. These compounds increase satiety and reduce appetite, making you feel fuller for longer and thereby lowering your overall calorie intake.

Metabolism

Potatoes are a great source of vitamin B-6, which plays a vital role in energy metabolism by breaking down carbohydrates and proteins into glucose and amino acids. These smaller compounds are more easily utilized for energy within the body.

Skin

Collagen, the skin's support system, relies on vitamin C as an essential nutrient that works in our bodies as an antioxidant to help prevent damage caused by the sun, pollution and smoke. Vitamin C also promotes collagen's ability to smooth wrinkles and improve overall skin texture.

health benefits of beetroots

10 health benefits of beetroots every day

Beetroot is a dark red vegetable with an acquired taste which has had a lot of coverage in the news. It has been linked with better stamina, improved blood flood and lower blood pressure.

Beetroot facts

The website lovebeetroot.co.uk says the vegetable became popular in Roman times and it was used to treat fever, constipation, wounds, skin problems - and was used as an aphrodisiac.
Most beetroot on sale is round and red, but yellow, white and stripy versions are available.
The beetroot taste is described as sweet, earthy and tender to eat. It is grown in the ground and is related to turnips, swedes and sugar beet.
Beetroot has featured in recipes from top chefs including Jamie Oliver and Heston Blumenthal.
If you're considering beetroot as one of your 5-a-day, it contains potassium, magnesium, iron, vitamins A, B6 and C, folic acid, carbohydrates, protein, antioxidants and soluble fibre.

Beetroot for blood pressure management

Researchers have known for some time that juice may help lower blood pressure, but in 2010 UK researchers revealed that nitrate is the special ingredient in beetroot which lowers blood pressure and may help to fight heart disease.
In a Queen Mary University of London study, healthy participants had to drink a glass of beetroot juice while others had a dummy (placebo) drink. Others took nitrate tablets.
Blood pressure was lowered within 24 hours in people who took nitrate tablets and those who drank beetroot juice.
The researchers admitted to BootsWebMD that beetroot juice is a love it or hate it kind of drink, but found people in the study didn't mind it so much when they were drinking it every day.
People with very high blood pressure can end up being on multiple tablets, so a more natural approach could prove popular if the initial research results are confirmed.
The study was funded by the British Heart Foundation and published online in the American Heart Association journal Hypertension.

Beetroot for the brain and dementia

Drinking beetroot juice increases blood flow to the brain in older people, which may be able to fight the progression of dementia, a 2010 study suggested.
Beetroot contains high concentrations of nitrates, which are converted into nitrites by bacteria in the mouth. Nitrites help open blood vessels in the body, increasing blood flow and oxygen to places lacking in oxygen.
Previous studies have shown that nitrites widen blood vessels, but US researchers writing in Nitric Oxide: Biology and Chemistry, the peer-reviewed journal of the Nitric Oxide Society, say theirs was the first to find that nitrites also increase blood flow to the brain.

Top 10 health benefits of walking every day

10 health benefits of walking every day

It’s a gentle, low-impact form of exercise that’s easy, free and suitable for people of all ages and most abilities. Here’s why it’s so good for you.
As much as walking helps you to shed those extra kilos, it also tones your body and shapes you well. Says fitness professional Althea Shah, "If you are looking out for an exercise that will shape your body, especially the lower half, there is nothing better than walking."

1. It strengthens your heart
Regular walking has been shown to reduce your risk of heart disease and stroke. It lowers levels of LDL (bad) cholesterol while increasing levels of HDL (good) cholesterol and keeps blood pressure in check.
"Anything that raises your heart rate and gets your blood pumping is a workout for your heart and circulatory system," says personal trainer Stuart Amory. According to the Stroke Association, walking briskly for up to 30 minutes can help prevent and control the high blood pressure that can cause strokes – reducing your risk by up to 27 per cent.
2. It lowers disease risk
As well as heart disease, a walking habit can slash your risk of developing type 2 diabetes, asthma and some cancers. A study in the British Medical Journal showed taking more steps every day can help ward off diabetes. And according to the charity Walking For Health, regular exercise such as walking could reduce risk by up to 60 per cent. Those of us who are active have around a 20 per cent lower risk of developing cancer of the colon, breast and womb than those least active.
3. It keeps weight in check
"If you’re trying to lose weight, you need to burn about 600 calories a day more than you’re eating," says Amory. "Putting one foot in front of the other is one of the easiest ways to do that." A person weighing 60kg burns 75 calories simply by strolling at 2mph for 30 minutes. Increase that to 3mph and they’ll burn 99 calories. Speed it up to a fast walk (4mph) and that’s 150 calories – the equivalent of three Jaffa Cakes or a jam doughnut. "Walking also increases muscle mass and tone and the more muscle you have, the faster your metabolism – so the more calories you burn, even at rest," he adds. 4. It can help prevent dementia Dementia affects one in 14 people over 65 and one in six over 80. We know being active has a protective effect on brain function and regular exercise reduces dementia risk by up to 40 per cent. And, according to Age UK, older people who walk six miles or more per week could avoid brain shrinkage and so preserve memory as the years pass.
5. ...and osteoporosis, too
"Walking counts as a weight-bearing activity," says Amory. "It stimulates and strengthens bones, increasing their density – really important, especially for women. It also helps maintain healthy joints so may stave off conditions such as arthritis."

6. It tones your legs, bum – and tum
A good walk can help strengthen and shape your legs, giving great definition to calves, quads, hamstrings and lifting your glutes (buttock muscles) – especially if you add hills. But if you really pay attention to your posture as you walk, it can tone your abs and whittle your waist, too.
Fitness expert Joanna Hall is founder of the Walkactive method of 'conscious' walking for better posture and overall fitness results. She says: "Think about lengthening up through your spine to create space between your earlobes and shoulders. Relax your shoulders, pull in your tummy and pelvic floor and imagine you have a cup of water balanced on top of each hip bone that you don’t want to spill. As you walk with this posture, your shoulders will naturally rotate and this works your oblique abdominal muscles – you’ll be taking inches off your waist with every step." Check out these 12 fitness videos on how to tone your body.
7. Let’s not forget your arms
"Your speed when walking comes from your arms," says Hall. "Hold them at a comfortable level, bent at the elbow, and swing them backwards and forwards as you walk. Swing them faster and you’ll automatically speed up. And all this movement tones your arms, shoulders and upper back." Bye bye, bingo wings!
8. It boosts your vitamin D levels
If you’re walking outside in daylight, you’ll be boosting your body’s stores of vitamin D – a nutrient that’s hard to get from food, but that we can synthesise from exposure to sunlight. Many people in the UK are deficient in vitamin D and it’s a nutrient that plays a big role in everything from bone health to immunity. While sun safety is still important (see www.sunsmart.org.uk), experts agree that exposing as much skin as you can to the sun, little and often and without burning, will help you to produce sufficient vitamin D.
9. It gives you energy
It might seem like a paradox (and the last thing you might feel like) but a brisk walk is one of the best natural energizers around. It boosts circulation and increases oxygen supply to each and every cell in your body, helping you to feel more alert and alive. It wakes up stiff joints and eases muscle tension so you feel less sluggish. Always have a mid-afternoon energy slump at work? Head out for a walk at lunchtime instead of sitting in a café or at your desk and see what a difference it makes. Here are some other quick ways to boost your energy levels.
10. It makes you happy
The ability of exercise to boost mood is undisputed. Studies have shown regular, moderate-intensity exercise (such as brisk walking) to be as effective as antidepressants in cases of mild to moderate depression. Getting active releases feel-good endorphins into the bloodstream, reducing stress and anxiety. And don’t forget it’s often a social activity – joining a walking group or meeting friends to walk and chat is a great way to banish feelings of isolation and loneliness. A survey by the charity Mind found 83 per cent of people with mental health issues look to exercise to help lift their mood. For greatest benefit, they say, get active outdoors and somewhere green.

Nutritional Tips to Stay Healthy in Monsoon Season

10 Healthy tips in Monsoon Season

Staying healthy during the monsoon season in India requires particular care to be taken. The rain and water lying around makes it easy for mosquitoes to breed and increases the risk of mosquito transmitted infections, such as malaria and dengue fever. Viral infections are also common.

Tips for Staying Healthy During the Monsoon in India

1.If you’re fond of street food, the rainy season isn’t the time to indulge. Pollution of water and raw vegetables is very common during the monsoon.
2.Apply a strong insect repellent to keep mosquitoes away and prevent getting bitten. It's also a good idea to take anti-malarial drugs during this time of year, as malaria is at its most prevalent.
3.Where possible, try to avoid walking through dirty water. Besides leptospirosis, it can lead to numerous fungal infections of the feet and nails.
4.Also avoid walking where water is lying on the road, as traffic will drive by and spay it all over you.

5.Dry your feet whenever they get wet.
6.Avoid colds and coughs by keeping your body warm and dry.
7.Don’t enter air conditioned rooms with wet hair and damp clothes.
8.If you suffer from asthma or diabetes, avoid staying anywhere with damp walls. It promotes the growth of fungus and can be especially harmful.
9.Drink lots of warming herbal teas, especially those with antibacterial properties.

health benefits of tomatoes

10 health benefits of tomatoes in Daily Life

Whether you refer to a tomato as a fruit or a vegetable, there is no doubt that a tomato is a nutrient-dense, super-food that most people should be eating more of.

The tomato has been referred to as a "functional food," a food that goes beyond providing just basic nutrition, additionally preventing chronic disease and delivering other health benefits, due to beneficial phytochemicals such as lycopene.

Despite the popularity of the tomato, only 200 years ago it was thought to be poisonous in the U.S., likely because the plant belongs to the nightshade family, of which some species are truly poisonous.

Nutritional breakdown of tomatoes

One medium tomato (approximately 123 grams) provides 22 calories, 0 grams of fat, 5 grams of carbohydrate (including 1 gram of fiber and 3 grams of sugar) and 1 gram of protein. Tomatoes are a rich source of vitamins A and C and folic acid. Tomatoes contain a wide array of beneficial nutrients and antioxidants, including alpha-lipoic acid, lycopene, choline, folic acid, beta-carotene and lutein.

Possible health benefits of consuming tomatoes

The benefits of consuming fruits and vegetables of all kinds, including tomatoes, are infinite. As plant food consumption goes up, the risk of heart disease, diabetes, and cancer goes down. High fruit and vegetable intake is also associated with healthy skin and hair, increased energy and lower weight. Increasing consumption of fruits and vegetables significantly decreases the risk of obesity and overall mortality.

Cancer:
As an excellent source of the strong antioxidant vitamin C and other antioxidants, tomatoes can help combat the formation of free radicals known to cause cancer.
Prostate Cancer:
Lycopene has been linked with prostate cancer prevention in several studies. According to John Erdman, Ph.D., Professor Emeritus of the department of food science and human nutrition at the University of Illinois, "There's very good, strong, epidemiological support for increased consumption of tomato products and lower incidence of prostate cancer."
Among younger men, diets rich in beta-carotene may play a protective role against prostate cancer, according to a study conducted by the Harvard School of Public Health's Department of Nutrition.
Colorectal Cancer:
Beta-carotene consumption has been shown to have an inverse association with the development of colon cancer in the Japanese population. High fiber intakes from fruits and vegetables are associated with a lowered risk of colorectal cancer.
According to the American Cancer Society, some studies have shown that people who have diets rich in tomatoes may have a lower risk of certain types of cancer, especially cancers of the prostate, lung, and stomach. Further human-based research is needed to find out what role lycopene might play in the prevention or treatment of cancer.
Blood pressure:
Maintaining a low sodium intake is essential to lowering blood pressure, however increasing potassium intake may be just as important because of its vasodilation effects. According to the National Health and Nutrition Examination Survey, fewer than 2 percent of U.S. adults meet the daily 4700 mg recommendation.
Also of note, a high potassium intake is associated with a 20 percent decreased risk of dying from all causes.
Heart health:
The fiber, potassium, vitamin C and choline content in tomatoes all support heart health. An increase in potassium intake along with a decrease in sodium intake is the most important dietary change that a person can make to reduce their risk of cardiovascular disease, according to Mark Houston, M.D., M.S., an associate clinical professor of medicine at Vanderbilt Medical School and director of the Hypertension Institute at St. Thomas Hospital in Tennessee.

In one study, those who consumed 4069 mg of potassium per day had a 49 percent lower risk of death from ischemic heart disease compared with those who consumed less potassium (about 1000 mg per day).
High potassium intakes are also associated with a reduced risk of stroke, protection against loss of muscle mass, preservation of bone mineral density and reduction in the formation of kidney stones.
Diabetes:
Studies have shown that type 1 diabetics who consume high-fiber diets have lower blood glucose levels and type 2 diabetics may have improved blood sugar, lipids and insulin levels. One cup of cherry tomatoes provides about 2 grams of fiber.

Top 10 Health Benefits of Dates

10 Health Benefits of Dates in Daily Life

Dates can provide lot of health benefits. Dates are high in iron content and fluorine. Dates are rich source of vitamins and minerals. Consuming dates regularly can help to lower cholesterol and keep many health disorders away. Read on to know more about the top 10 benefits of consuming dates.

The health benefits of dates are innumerable. It is, in fact, a dry fruit that is sweet in taste and is rich in minerals and vitamins. The cultivation of dates can be traced back many years in history. Have a quick look at top 10 health benefits of dates.

Health Benefits of Consuming Dates

Dates are free from cholesterol and contain very low fat. Dates are rich in vitamins and minerals.

They are rich source of protein, dietary fiber and rich in vitamin B1, B2, B3 and B5 along with vitamin A1 and C.
It helps improve the digestive system as it contains soluble and insoluble fibers and different kinds of amino acids.
Dates are great energy boosters as they contain natural sugars like glucose, sucrose and fructose. To get more advantage add dates to milk and make it a very nutritious snack. Dates are very low in calories and are extremely suitable for health conscious people.
Dates are rich in potassium and reduced in sodium. This helps regulate a healthy nervous system. Researches have revealed the fact that potassium intake up to a certain extent can reduce risk of stroke. Dates also help in lowering of the LDL cholesterol.
Dates have high iron content and are very useful in treating anemia. The patients can eat many dates for better advantages. Dates also have fluorine that slows down the process of tooth decay.
It helps people suffering from constipation. Soak dates overnight and take it along with water to have added advantage.
It helps increase one’s sexual stamina. Soak one handful of dates in goat’s milk overnight. In the morning grind the dates in the milk and add honey and cardamom powder and drink it.
Dates help in weight gain and are beneficial for those who suffer from over slimming problem.
Dates are excellent for alcoholic intoxication.
Cures abdominal cancer. The best thing is that it does not have any side effect on the body and is completely natural as well as it works better than medicine.

It also helps in improving eye sight and helps in curing night blindness as well.
Dates can be chipped and sprinkled on sweet dishes, cakes and puddings and this enhances the state of the dish too. Selection of dates is very easy and you can have good ones if they appear fleshy and evenly coloured. Make sure there is no artificial sugar coating. Wash the dates properly before you eat because dust accumulates on the dates easily. In addition to all these, storing dates is not a big deal. They are dry fruits and so you do not have to face hassles to store them.

Dates can be introduced in daily diet in any form. You can introduce it in the form of snacks. Adding dates in any form makes the food tasty and healthy too. It fills anyone with energy no matter how tired he is. Keeping in mind the health benefits of dates, one should take utmost care while choosing the right quality of dates.
Do not forget to wash the dates thoroughly so that the dust is cleaned properly before consumption. Buy and consume only those dates that are properly packed and processed. No matter how beneficial eatables are, you need to take care while choosing them and so go for the good ones even if you have to pay a little bit more for that.

Health Benefits of Green Tea

10 Health Benefits of Green Tea in Daily Life

Green tea is the healthiest beverage on the planet. It is loaded with antioxidants and nutrients that have powerful effects on the body. This includes improved brain function, fat loss, a lower risk of cancer and many other incredible benefits.
Here are 10 health benefits of green tea that have been confirmed in human research studies.

1. Combats Allergies

Green tea may need to be added to your allergy season arsenal. Drinking the green liquid may provide some relief, as it's been proven to be anti-allergenic; a specific compound, epigallocatechin gallate (EGCG), appears to be the most potent.

2. Boosts Eyesight

Carrots have long been associated as a food that promotes good eyesight, but science suggest there’s a new kid on the block. The antioxidants found in green tea can actually penetrate the tissues of the eyes and produce antioxidant activity. Catechins, an antioxidant in green tea, are capable of being absorbed into the tissues of the eye.

3. Lowers Cholesterol

The access to greasy foods puts your health at risk for heart-related complications like high cholesterol. Replacing unhealthy snacks and drinks with green tea could actually help keep your cholesterol levels at bay. Green tea’s powerful antioxidant, EGCG, is believed to inhibit the absorption of cholesterol from the large intestine.

4. Promotes Healthy Gums And Teeth

Drinking tea has been given a bad reputation for its staining effect on your teeth. The hot beverage contains tannic acid, which is what gives tea its dark-like color. However, the consumption of green tea can actually be beneficial when it comes to your oral health.

5. Wards Off Oral Cancer

Green tea has been known to target pancreatic cancer, and most recently oral cancer. Its strongest antioxidant, EGCG, is able to help kill cancer cells through destruction of the cells’ mitochondria, and may even become a possible alternative to the debilitating chemotherapy. Green tea consumption is believed to not be associated with any of chemo’s side effects, according to a recent study published in the journal Molecular Nutrition & Food Research.

6. UV Protection

You may want to add a packet of green tea in addition to sunscreen and sunglasses when you visit the beach. The catechins in green tea can actually make the skin more resistant to the effects of UV rays and therefore premature skin aging. They can also lead to reduced skin redness after UV exposure.

7.Green Tea Contains Various Bioactive Compounds That Can Improve Health

Green tea is more than just green liquid.Many of the bioactive compounds in the tea leaves do make it into the final drink, which contains large amounts of important nutrients. It is loaded with polyphenols like flavonoids and catechins, which function as powerful antioxidants

8. Green Tea Increases Fat Burning and Improves Physical Performance

Green tea is more than just green liquid. Many of the bioactive compounds in the tea leaves do make it into the final drink, which contains large amounts of important nutrients. It is loaded with polyphenols like flavonoids and catechins, which function as powerful antioxidants

9. Compounds in Green Tea Can Improve Brain Function and Make You Smarter

Green tea does more than just keep you awake, it can also make you smarter. The key active ingredient is caffeine, which is a known stimulant. It doesn’t contain as much as coffee, but enough to produce a response without causing the “jittery” effects associated with too much caffeine.

Health Benefits of Yoga

9 Health Benefits of yoga in Daily Life

Weight loss, a strong and flexible body, glowing beautiful skin, peaceful mind, good health – whatever you may be looking for, yoga has it on offer. However, very often, yoga is only partially understood as being limited to asanas (yoga poses). As such, its benefits are only perceived to be at the body level and we fail to realize the immense benefits yoga offers in uniting the body, mind and breath. When you are in harmony, the journey through life is calmer, happier and more fulfilling.

With all this and much more to offer, the benefits of yoga are felt in a profound yet subtle manner. Here, we look at the top 10 benefits of yoga practice.

1. All-round fitness.

You are truly healthy when you are not just physically fit but also mentally and emotionally balanced. As Sri Sri Ravi Shankar puts it, “Health is not a mere absence of disease. It is a dynamic expression of life – in terms of how joyful, loving and enthusiastic you are.” This is where yoga helps: postures, pranayama (breathing techniques) and meditation are a holistic fitness package.
2. Weight loss.
What many want! Yoga benefits here too. Sun Salutations and Kapal Bhati pranayama are some ways to help lose weight with yoga. Moreover, with regular practice of yoga, we tend to become more sensitive to the kind of food our body asks for and when. This can also help keep a check on weight.
3. Stress relief.
A few minutes of yoga during the day can be a great way to get rid of stress that accumulates daily - in both the body and mind. Yoga postures, pranayama and meditation are effective techniques to release stress. You can also experience how yoga helps de-tox the body and de-stress the mind at the Art of Living Yoga Level 2 Course.
4. Inner peace.
We all love to visit peaceful, serene spots, rich in natural beauty. Little do we realize that peace can be found right within us and we can take a mini-vacation to experience this any time of the day! Benefit from a small holiday every day with yoga and meditation. Yoga is also one of the best ways to calm a disturbed mind.
5. Improved immunity.
Our system is a seamless blend of the body, mind and spirit. An irregularity in the body affects the mind and similarly unpleasantness or restlessness in the mind can manifest as an ailment in the body. Yoga poses massage organs and stregthen muscles; breathing techniques and meditation release stress and improve immunity.

6. Living with greater awareness.
The mind is constantly involved in activity – swinging from the past to the future – but never staying in the present. By simply being aware of this tendency of the mind, we can actually save ourselves from getting stressed or worked up and relax the mind. Yoga and pranayama help create that awareness and bring the mind back to the present moment, where it can stay happy and focused.
7. Better relationships.
Yoga can even help improve your relationship with your spouse, parents, friends or loved ones! A mind that is relaxed, happy and contented is better able to deal with sensitive relationship matters. Yoga and meditation work on keeping the mind happy and peaceful; benefit from the strengthened special bond you share with people close to you.
8. Increased energy.
Do you feel completely drained out by the end of the day? Shuttling between multiple tasks through the day can sometimes be quite exhausting. A few minutes of yoga everyday provides the secret to feeling fresh and energetic even after a long day. A 10-minute online guided meditation benefits you immensely, leaving you refreshed and recharged in the middle of a hectic day.
9. Better flexibility & posture. You only need to include yoga in your daily routine to benefit from a body that is strong, supple and flexible. Regular yoga practice stretches and tones the body muscles and also makes them strong. It also helps improve your body posture when you stand, sit, sleep or walk. This would, in turn, help relieve you of body pain due to incorrect posture. 10. Better intuition.
Yoga and meditation have the power to improve your intuitive ability so that you effortlessly realize what needs to be done, when and how, to yield positive results. It works. You only need to experience it yourself.
Remember, yoga is a continuous process. So keep practicing! The deeper you move into your yoga practice, the more profound are its benefits.

10 Health Benefits of Mangos

9 Health Benefits of Mangoes in Daily Life

1. Prevents Cancer:
Research has shown antioxidant compounds in mango fruit have been found to protect against colon, breast, leukemia and prostate cancers. These compounds include quercetin, isoquercitrin, astragalin, fisetin, gallic acid and methylgallat, as well as the abundant enzymes.
2. Lowers Cholesterol:
The high levels of fiber, pectin and vitamin C help to lower serum cholesterol levels, specifically Low-Density Lipoprotein (the bad stuff)
3. Clears the Skin:
Can be used both internally and externally for the skin. Mangos clear clogged pores and eliminate pimples.
4. Eye Health:
One cup of sliced mangoes supplies 25 percent of the needed daily value of vitamin A, which promotes good eyesight and prevents night blindness and dry eyes.
5. Alkalizes the Whole Body:
The tartaric acid, malic acid, and a trace of citric acid found in the fruit help to maintain the alkali reserve of the body.
6. Helps in Diabetes:
Mango leaves help normalize insulin levels in the blood. The traditional home remedy involves boiling leaves in water, soaking through the night and then consuming the filtered decoction in the morning. Mango fruit also have a relatively low glycemic index (41-60) so moderate quantities will not spike your sugar levels.
7. Improved Sex:
Mangos are a great source of vitamin E. Even though the popular connection between sex drive and vitamin E was originally created by a mistaken generalization on rat studies, further research has shown balanced proper amounts (as from whole food) does help in this area.
8. Improves Digestion:
Papayas are not the only fruit that contain enzymes for breaking down protein. There are several fruits, including mangoes, which have this healthful quality. The fiber in mangos also helps digestion and elimination.
9. Remedy for Heat Stroke Juicing the fruit from green mango and mixing with water and a sweetener helps to cool down the body and prevent harm to the body. From an ayurvedic viewpoint, the reason people often get diuretic and exhausted when visiting equatorial climates is because the strong “sun energy” is burning up your body, particularly the muscles. The kidneys then become overloaded with the toxins from this process.
10. Boosts Immune system
The generous amounts of vitamin C and vitamin A in mangos, plus 25 different kinds of carotenoids keep your immune system healthy and strong.

Nutrition by the Numbers

One cup (225 gms contain) contains the following. Percentages apply to daily value.
105 calories
76 percent vitamin C (antioxidant and immune booster)
25 percent vitamin A (antioxidant and vision)
11 percent vitamin B6 plus other B vitamins (hormone production in brain and heart disease prevention)
9 percent healthy probiotic fiber
9 percent copper (copper is a co-factor for many vital enzymes plus production of red blood cells)
7 percent potassium (to balance out our high sodium intake)
4 percent magnesium

9 Health Benefits of Almonds

9 Health Benefits of Almonds in Daily Life

Natural, unsalted almonds are a tasty and nutritious snack with plenty of health benefits. Loaded with minerals, they are also among the healthiest of tree nuts. Just a handful of nutrient-rich almonds a day helps promote heart health and prevent weight gain, and it may even help fight diseases like diabetes and Alzheimer's.

Eating about 23 almonds a day is an easy way to incorporate many crucial nutrients into your diet. Almonds are rich in vitamin E, calcium, magnesium and potassium. Additionally, almonds are a significant source of protein and fiber, while being naturally low in sugar. One 23-almond serving packs 13 grams of healthy unsaturated fats, 1 gram of saturated fat and no cholesterol or salt. Of all tree nuts, almonds rank highest in protein, fiber, calcium, vitamin E, riboflavin and niacin content by weight. There are 160 calories in 23 almonds. While many of these calories come from fat, it is primarily the healthy unsaturated fats and not the unhealthy saturated kind.

Heart Health

According to the FDA, eating 1.5 ounces a day of most nuts, like almonds, may reduce the risk of heart disease. Many of the nutrients in almonds help contribute to increased heart health. For one, almonds are rich in magnesium, which is critical in preventing heart attacks and hypertension. Several clinical studies have also shown almonds can be effective in reducing bad cholesterol and preserving healthy cholesterol, which plays a major role in heart health.

Weight Maintenance

Nuts, like almonds, are also beneficial for maintaining a healthy weight. The fiber, protein and fat content of almonds means it only takes a handful to keep you feeling full and satisfied so you won't have the urge to overeat. According to "Fitness" magazine, the magnesium in almonds helps regulate blood sugar, which is key in reducing food cravings. Almonds may even be able to block the body’s absorption of calories, making them the ultimate weight-loss-friendly snack. Because almonds are naturally high in calories, it’s important to limit your serving size to the recommended 1 ounce, or 23 nuts.

Other Health Benefits

Almonds may also promote gastrointestinal health and even combat diabetes. The high fiber content of almonds gives them prebiotic properties, which contributes to health in the gastrointestinal tract. Prebiotics are non-digestible food substances, which serve as food for the good bacteria in the intestinal tract and help maintain a healthy balance. According to a study by the American Diabetes Association, a Mediterranean diet incorporating nuts, such as almonds, helps fight diabetes even without significant changes to weight, physical activity or caloric intake.

Raw vs. Roasted

Almonds are available in a variety of preparations and it can be tough to know which is healthiest. Raw, unsalted almonds are a safe bet, but some people prefer the roasted taste. Both raw and roasted almonds pack a high dose of nutrients and minerals. Raw almonds have more naturally occurring beneficial fats, as some are lost in the roasting process. Dry roasted almonds have the same amount of calories as raw almonds, while almonds roasted in oil contain slightly more calories.

Health Benefits of Bananas

Health Benefits of Bananas in Daily Life

Banana is one of my favorite fruits, and I don’t need to be convinced why I should eat them, but for all the others here are 7 good reasons why you should eat this healthy fruit:

7 Health Issues That Bananas Can Solve

1. Banana is the best sources of potassium, an essential mineral for maintaining normal blood pressure, heart health and bone strength. One banana contains 450 mg of potassium, four times higher than cereal, bread and more. Eating two bananas a day will contribute to the prevention of hypertension, atherosclerosis and building our bones. Bananas also reduce the risk of stroke.
2. Bananas are low in sodium, and contain one mg per unit. Much of our daily diet sources, such as cereals, crackers and bread contain hundreds of milligrams of sodium. Reduction in sodium consumption is important in preventing high blood pressure, heart disease and blood vessels and loss of calcium from the bones.
3. Bananas contain prebiotic fiber that contributes to the digestive system. This helps to prevent diarrhea resulting from infection in the intestine, strengthen the immune system, protects against colon cancer and more. Prebiotic fibers also contribute to increased mineral absorption from the intestine, reducing cholesterol absorption and balance sugar levels.
4. A Swedish study showed that whole fruits and vegetables, especially bananas, help protect against kidney cancer. It was found that women who consumed more vegetables and fruits, decreased their risk of the disease, and those who consumed four to six bananas per week reduced the risk of kidney cancer by about half.
5. Bananas contain substances that help operate the cells that make up the lining of the stomach, and thus they form the protective mucous barrier against acidity. Other compounds in bananas called protease inhibitors, help destroy bacteria that causes stomach ulcers.
6. The high potassium content of bananas helps improve the health condition after consuming much alcohol, and helps prevent the feeling of a hangover.
7. Banana contains tryptophan, an amino acid that makes serotonin, an active ingredient in the nervous system. Among other functions, it regulates sleep and appetite and aids in creating a sense of relaxation. Therefore it is recommended to eat banana with the slight appearance of hunger during the day. Read also my article about the best foods to get better sleep.

Calories
By eating a banana you can Indulge your sweet tooth without ruining your diet. A banana averages about only 110 calories.
Fat and Cholesterol
Bananas are naturally fat and cholesterol free. Use mashed bananas to substitute for some or all of the butter or oil when making cookies, for example, for a healthier treat.
Potassium
Bananas are known for their high potassium content, with over 400 mg potassium in a single medium-size banana. According to Colorado State University Extension, potassium is necessary for good nerve and muscle function as well as for maintaining a healthy balance of fluids in the body. The potassium in bananas can help prevent muscle cramps after exercise.
Vitamin C
As with many fruits, bananas contain a good amount of vitamin C. One banana provides about 10 mg of vitamin C, or about 15 percent of your daily recommended amount. Vitamin C boosts your immune system and cell health and improves the absorption of other nutrients such as iron.
Vitamin B-6
Since B vitamins are more commonly found in animal products, it may come as a surprise that bananas are an excellent source of vitamin B-6, also called pyridoxine. One banana supplies 35 percent of your daily B-6 requirement. Your body uses vitamin B-6 to grow new cells. Manganese Bananas are a good source of manganese, with one medium banana providing about .3 mg. Adults need between 1.8 and 2.3 mg of manganese daily. Manganese is necessary for bone health and metabolism.
Fiber
According to the USDA, one banana has about 3 g of fiber. Dietary fiber can help you feel fuller longer and also keep your digestive processes running smoothly.
Other Nutrients
Bananas also deliver small amounts of other vitamins and minerals. A banana provides some iron, magnesium, calcium and phosphorus as well as vitamins A and E, folate, carotene and choline. Bananas also contain trace amounts of many amino acids.
Carbohydrates
Your body uses carbohydrates as a primary source of energy. Eat a banana after a workout to refuel. A banana with breakfast will start your day off right and will give you the energy to make it through to lunch without snacking.
Digestibility
Bananas are easy to digest. When you're sick with a virus or indigestion, bananas can be an appealing way to get some important nutrients into your system without upsetting your stomach. Mashed bananas are also often used as an introduction to solid foods for babies.

health benefits of papaya

health benefits of papaya in Daily Life

The papaya, a previously exotic and rare fruit, is now readily available at most times of the year. Papayas grow in tropical climates and are also known as papaws or pawpaws. Their sweet taste, vibrant color and wide variety of health benefits are just a few reasons to add them to your diet.

The possible health benefits of consuming papaya include a reduced risk of heart disease, diabetes, cancer, aiding in digestion, improving blood glucose control in diabetics, lowering blood pressure, and improving wound healing.

Nutritional breakdown of papaya

One medium papaya has approximately 120 calories, 30 grams of carbohydrate (including 5 grams of fiber and 18 grams of sugar) and 2 grams of protein.

Papayas are an excellent source of vitamin C and one single medium fruit provides 224% of your daily needs. Papayas are a good source of folate, vitamin A, magnesium, copper, pantothenic acid and fiber.3 They also have B vitamins, alpha and beta carotene, lutein and zeaxanthan, vitamin E, calcium, potassium, vitamin K and lycopene, the powerful antioxidant most commonly associated with tomatoes.

Possible health benefits of consuming papaya

Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions. Many studies have suggested that increasing consumption of plant foods like papayas decreases the risk of obesity and overall mortality, diabetes, heart disease and promotes a healthy complexion and hair, increased energy, overall lower weight.

Age-related macular degeneration: The antioxidant zeaxanthin, found in papaya, filters out harmful blue light rays and is thought to play a protective role in eye health and possibly ward off damage from macular degeneration.1 A higher intake of all fruits (3 or more servings per day) has also been shown to decrease risk of and progression of age-related macular degeneration.

Asthma prevention: The risks for developing asthma are lower in people who consume a high amount of certain nutrients. One of these nutrients is beta-carotene, contained in foods like papaya, apricots, broccoli, cantaloupe, pumpkin and carrots.

Cancer: Consumption of the powerful antioxidant beta-carotene (found in papayas) has been shown to have an inverse association with the development of colon cancer in the Japanese population.8

Among younger men, diets rich in beta-carotene may play a protective role against prostate cancer, according to a study conducted by the Harvard School of Public Health's Department of Nutrition.9

Bone health: Low intakes of vitamin K have been associated with a higher risk for bone fracture. Adequate vitamin K consumption is important for good health, as it acts as a modifier of bone matrix proteins, improves calcium absorption and may reduce urinary excretion of calcium.5

Diabetes:
Studies have shown that type 1 diabetics who consume high-fiber diets have lower blood glucose levels and type 2 diabetics may have improved blood sugar, lipids and insulin levels. One medium papaya provides about 4.7 grams of fiber.

The Dietary Guidelines for Americans recommends 21-25 g/day for women and 30-38 g/day for men.

Digestion: Papayas contain an enzyme called papain that aids in digestion and can also be used as a meat tenderizer.

Papaya is also high in fiber and water content, both of which help to prevent constipation and promote regularity and a healthy digestive tract.

Heart disease:
The fiber, potassium and vitamin content in papaya all help to ward off heart disease. An increase in potassium intake along with a decrease in sodium intake is the most important dietary change that a person can make to reduce their risk of cardiovascular disease.

Inflammation:
The choline is a very important and versatile nutrient in papayas that aids our bodies in sleep, muscle movement, learning and memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and reduces chronic inflammation.6

Skin and healing:
When used topically, mashed papaya appears to be beneficial for promoting wound healing and preventing infection of burned areas. Researchers believe that the proteolytic enzymes chymopapain and papain in papaya are responsible for it's beneficial effects.2 Ointments containing the papain enzyme have also been used to treat decubitus ulcers or bedsores.

Papaya is also great for your hair because it contains vitamin A, a nutrient required for sebum production that keeps hair moisturized. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair.

Adequate intake of vitamin C, which papaya can provide, is needed for the building and maintenance of collagen, which provides structure to skin and hair.

Swimming - health benefits

health benefits of Swimming in Daily Life

Swimming is a healthy, low-cost activity that you can continue throughout your life. Swimming is a low-impact activity that has many physical and mental health benefits. Swimming is a great workout because you need to move your whole body against the resistance of the water.

Swimming for recreation

Swimming is a great recreational activity for people of all ages. Recreational swimming can provide you with a low-impact workout and it’s also a good way to relax and feel good. Common swimming styles in recreational swimming are breaststroke, backstroke, side stroke and freestyle.

Competitive swimming

Some people who enjoy swimming want to take it to a competitive level. This can provide the health benefits of a vigorous workout as well as the fun and thrill of competition. The main strokes used in competitive swimming are breaststroke, freestyle, backstroke and butterfly. The distances swum in competition swimming can vary from 50 metres in a pool to much further distances in open water.

Health benefits of swimming

Swimming is a great workout because you need to move your whole body against the resistance of the water.
Swimming is a good all-round activity because it:
keeps your heart rate up but takes some of the impact stress off your body
builds endurance, muscle strength and cardiovascular fitness
helps maintain a healthy weight, healthy heart and lungs
tones muscles and builds strength
provides an all-over body workout, as nearly all of your muscles are used during swimming.

Other benefits of swimming

Swimming has many other benefits including:
being a relaxing and peaceful form of exercise
alleviating stress
improving coordination, balance and posture
improving flexibility
providing good low-impact therapy for some injuries and conditions
providing a pleasant way to cool down on a hot day
being available in many places – you can swim in swimming pools, beaches, lakes, dams and rivers.
Make sure that the environment you choose to swim in is safe.

Getting started with swimming

Getting started in swimming is easy. It is a sport for all age groups, skill and fitness levels. Before you get started, you will need to purchase a pair of swimmers and some goggles. Goggles can be purchased for around $15 and upwards.

There are public pools throughout Australia that are open to everyone. Entry to public pools usually costs a few dollars and many aquatic centres offer swimming lessons for people of all ages, as well as training and exercise groups.

Some general tips for swimming

Before you dive in:
Make sure you know how to swim.
Choose a safe environment.
Warm up and stretch your muscles and joints before entering the water.
Have plenty of fluids on hand and drink regularly.
Don’t overdo it if you’re just starting out.
See your doctor if you haven’t exercised for a long time.

health benefits of onions

health benefits of onions in Daily Life

Onions are part of the allium family of vegetables and herbs, which also includes chives, garlic, scallions and leeks. Allium vegetables have been cultivated for centuries for not only their characteristic, pungent flavors but also for their medicinal properties.

Onions can vary in size, shape, color and flavor. The most common types are red, yellow and white onion. Flavors can vary from sweet and juicy with a mild flavor to sharp, spicy, and pungent, often depending on the season in which they are grown and consumed. It is estimated that 105 billion pounds of onions are harvested each year worldwide.

The possible health benefits of consuming onions include lowering the risk of several types of cancer, improving mood and maintaining the health of skin and hair.

Nutritional breakdown of onions

Onions are a nutrient-dense food, meaning that while they are low in calories they are high in beneficial nutrients like vitamins, minerals and antioxidants. One cup of chopped onion contains approximately 64 calories, 15 grams of carbohydrate, 0 grams of fat, 0 grams of cholesterol, 3 grams of fiber, 7 grams of sugar, 2 grams of protein and 10% or more of the daily value for vitamin C, vitamin B-6 and manganese. Onions also contain small amounts of calcium, iron, folate, magnesium, phosphorus and potassium and the antioxidants quercetin and sulfur.

Possible health benefits of consuming onions

Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions. Many studies have suggested that increasing consumption of plant foods like mangoes decreases the risk of obesity and overall mortality, diabetes, heart disease and promotes a healthy complexion and hair, increased energy, overall lower weight.

Potential health risks of consuming onions

It is the total diet or overall eating pattern that is most important in disease prevention and achieving good health. It is best to eat a diet with variety than to concentrate on individual foods as the key to good health.

9 Health Benefits of Cucumbers

9 Health Benefits of Cucumbers in Daily Life

cucumbers belong to the same plant family as squash, pumpkin, and watermelon (the Cucurbitaceae family). Like watermelon, cucumbers are made up of mostly (95 percent) water, which means eating them on a hot summer day can help you stay hydrated.

However, there's reason to eat cucumbers all year long. With vitamin K, B vitamins, copper, potassium, vitamin C, and manganese, cucumbers can help you to avoid nutrient deficiencies that are widespread among those eating a typical American diet.

Plus, cucumbers contain unique polyphenols and other compounds that may help reduce your risk of chronic diseases and much, much more.

1. Protect Your Brain

Cucumbers contain an anti-inflammatory flavonol called fisetin that appears to play an important role in brain health. In addition to improving your memory and protecting your nerve cells from age-related decline,fisetin has been found to prevent progressive memory and learning impairments in mice with Alzheimer's disease.

2. Reduce Your Risk of Cancer

Cucumbers contain polyphenols called lignans (pinoresinol, lariciresinol, and secoisolariciresinol), which may help to lower your risk of breast, uterine, ovarian, and prostate cancers. They also contain phytonutrients called cucurbitacins, which also have anti-cancer properties.

3. Fight Inflammation

Cucumbers may help to "cool" the inflammatory response in your body, and animal studies suggest that cucumber extract helps reduce unwanted inflammation, in part by inhibiting the activity of pro-inflammatory enzymes (including cyclo-oxygenase 2, or COX-2).

4. Antioxidant Properties

Cucumbers contain numerous antioxidants, including the well-known vitamin C and beta-carotene. They also contain antioxidant flavonoids, such as quercetin, apigenin, luteolin, and kaempferol,6 which provide additional benefits.

For instance, quercetin is an antioxidant that many believe prevents histamine release—making quercetin-rich foods "natural antihistamines." Kaempferol, meanwhile, may help fight cancer and lower your risk of chronic diseases including heart disease.

5. Freshen Your Breath

Placing a cucumber slice on the roof of your mouth may help to rid your mouth of odor-causing bacteria. According to the principles of Ayurveda, eating cucumbers may also help to release excess heat in your stomach, which is said to be a primary cause of bad breath.

6. Manage Stress

Cucumbers contain multiple B vitamins, including vitamin B1, vitamin B5, and vitamin B7 (biotin). B vitamins are known to help ease feelings of anxiety and buffer some of the damaging effects of stress.

7. Support Your Digestive Health

Cucumbers are rich in two of the most basic elements needed for healthy digestion: water and fiber. If you struggle with acid reflux, you should know that drinking water can help suppress acute symptoms of acid reflux by temporarily raising stomach pH; it's possible that water-rich cucumbers may have a similar effect.

Cucumber skins contain insoluble fiber, which helps add bulk to your stool. This helps food to move through your digestive tract more quickly for healthy elimination.

8. Maintain a Healthy Weight

Cucumbers are very low in calories, yet they make a filling snack (one cup of sliced cucumber contains just 16 calories).8 The soluble fiber in cucumbers dissolves into a gel-like texture in your gut, helping to slow down your digestion. This helps you to feel full longer and is one reason why fiber-rich foods may help with weight control.

9. Support Heart Health

Cucumbers contain potassium, which is associated with lower blood pressure levels. A proper balance of potassium both inside and outside your cells is crucial for your body to function properly.

As an electrolyte, potassium is a positive charged ion that must maintain a certain concentration (about 30 times higher inside than outside your cells) in order to carry out its functions, which includes interacting with sodium to help control nerve impulse transmission, muscle contraction, and heart function.

What Else Are Cucumbers Good For?

Flavonoids and tannins in cucumbers have been found to have both free-radical scavenging and pain-relieving effects, while it has a number of traditional folk uses as well. As written in the Journal of Young Pharmacists:10 "Traditionally, this plant is used for headaches; the seeds are cooling and diuretic, the fruit juice of this plant is used as a nutritive and as a demulcent in anti-acne lotions."

As the fourth-most widely cultivated "vegetable" in the world (cucumbers are technically a fruit), cucumbers are widely available, but seek to get them from a local farmer's market if you can. Even better, cucumbers are very easy to grow, even if you only have access to a patio. They thrive in containers (provide they have somewhere to climb on) and produce ample produce from a small number of plants, so you could try your hand at growing them yourself.

health benefits of garlic

health benefits of garlic in Daily Life

Garlic is an herb. It is best known as a flavoring for food. But over the years, garlic has been used as a medicine to prevent or treat a wide range of diseases and conditions. The fresh clove or supplements made from the clove are used for medicine.

Garlic is used for many conditions related to the heart and blood system. These conditions include high blood pressure, high cholesterol, coronary heart disease, heart attack, and “hardening of the arteries” (atherosclerosis). Some of these uses are supported by science. Garlic actually may be effective in slowing the development of atherosclerosis and seems to be able to modestly reduce blood pressure.

Some people use garlic to prevent colon cancer, rectal cancer, stomach cancer, breast cancer, prostate cancer, and lung cancer. It is also used to treat prostate cancer and bladder cancer.

Garlic has been tried for treating an enlarged prostate (benign prostatic hyperplasia; BPH), diabetes, osteoarthritis, hayfever (allergic rhinitis), traveler's diarrhea, high blood pressure late in pregnancy (pre-eclampsia), cold and flu. It is also used for building the immune system, preventing tick bites, and preventing and treating bacterial and fungal infections.

Other uses include treatment of fever, coughs, headache, stomach ache, sinus congestion, gout, rheumatism, hemorrhoids, asthma, bronchitis, shortness of breath, low blood pressure, low blood sugar, high blood sugar, and snakebites. It is also used for fighting stress and fatigue, and maintaining healthy liver function.

Some people apply garlic oil to their skin to treat fungal infections, warts, and corns. There is some evidence supporting the topical use of garlic for fungal infections like ringworm, jock itch, and athlete’s foot; but the effectiveness of garlic against warts and corns is still uncertain.

There is a lot of variation among garlic products sold for medicinal purposes. The amount of allicin, the active ingredient and the source of garlic’s distinctive odor, depends on the method of preparation. Allicin is unstable, and changes into a different chemical rather quickly. Some manufacturers take advantage of this by aging garlic to make it odorless. Unfortunately, this also reduces the amount of allicin and compromises the effectiveness of the product. Some odorless garlic preparations and products may contain very little, if any, allicin. Methods that involve crushing the fresh clove release more allicin. Some products have a coating (enteric coating) to protect them against attack by stomach acids.

While garlic is a common flavoring in food, some scientists have suggested that it might have a role as a food additive to prevent food poisoning. There is some evidence that fresh garlic, but not aged garlic, can kill certain bacteria such as E. coli, antibiotic-resistant Staphylococcus aureus, and Salmonella enteritidis in the laboratory.

How does it work?

Garlic produces a chemical called allicin. This is what seems to make garlic work for certain conditions. Allicin also makes garlic smell. Some products are made “odorless” by aging the garlic, but this process can also make the garlic less effective. It’s a good idea to look for supplements that are coated (enteric coating) so they will dissolve in the intestine and not in the stomach.