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Showing posts with label Fruits. Show all posts

October 23, 2021

Impressive Health Benefits of Apples

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You are aware of the adage about apples and physicians, correct? Researchers tested the old adage a few years ago, using dietary data from roughly 8,400 adults, including 753 who reported eating an apple daily. While daily apple eaters appeared to use fewer prescription medications, they were no less likely than the rest of the research population to attend health care appointments.

However, in 2020, an article in Critical Reviews in Food Science and Nutrition discovered a slew of heart-health benefits associated with apple eating. Consuming one medium apple daily, the authors concluded, may help reduce blood pressure, cholesterol, and inflammation. Apples, both peeled and unpeeled, are a wonderful source of fiber and substances called polyphenols that promote heart health.

Pomegranate has numerous health benefits.

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Pomegranates include hundreds of tasty ruby-red arils with a sweet, tart flavor. They're also packed with heart-healthy nutrients, particularly antioxidants that help reduce inflammation. Pomegranate juice, in fact, contains three times the antioxidants found in red wine or green tea. According to several studies, the juice may help lower unhealthy LDL cholesterol and blood pressure.

However, as is the case with many fruits, it is recommended to consume the fruit whole (with fiber-rich seeds) rather than drinking juice. Pomegranate arils contain only 72 calories in a half-cup.

October 13, 2021

12 Outstanding health benefits of mango

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I grew up eating mangos not knowing that mango is a pricy fruit in some countries. Mangos are not only tasty but also have a lot of health benefits.

What are mangoes?

Mangos are a delicious delight that is rich in minerals, proteins, and carbs, whether you eat them whole or cut them into long or short pieces. Mango is one of the most fleshy fruits available. It might be small enough to fit in your hand or large enough to weigh more than a kilogram because it has hundreds of varieties. India, China, Thailand, and the Philippines continue to be the world's top producers of a wide range of mangos. People in these countries would slice them, soften and eat them, or use them to make delectable chutneys.  

Interesting fact: The world's largest mango, which holds the Guinness World Record, is over 3.5 kilograms and hails from the Philippines.

Nutritional Values of Mangoes
Mangos are high in carbs, with an average-sized mango providing up to 15g of carbohydrates. A typical sized cup of sliced mango has approximately 100% of your daily vitamin C need. Vitamin A is another important nutrient present in mango. Calcium is the most common mineral, followed by manganese, magnesium, and iron. Zinc and sodium are also present in trace amounts. Thiamine, vitamin B6, folate, vitamin K, and vitamin E are some of the other vitamins you may get by eating a mango. Mangos have no cholesterol, therefore you shouldn't be concerned about your cholesterol levels when eating them. People frequently refer to them as superfoods or super fruits because of their diverse vitamin and mineral content.

Mangoes Have a Lot of  Health Benefits.

The tasty fruit has several benefits for your skin, hair, eyes, immune system, and more!

1. Mangoes help in the enhancement of sexual life.

Vitamin E has an effect on a person's sexual desire. Your sexual desire will enhance if you have a well-balanced vitamin E level in your body. Beta-carotene and vitamin E, both present in mango, have been demonstrated in studies to improve the health of sperm in males. Eating mangos can also help to reduce sperm membrane oxidation.

2. Reduced Chances of Heart Disease.

When it comes to body fat and cholesterol control, mangos may be quite beneficial to your health. To begin with, you might consume them and feel satisfied without increasing your cholesterol levels. Mangos' satiating qualities will protect you from overindulging in calorie-dense meals that will make you gain weight. Mango phytochemicals can also help you lose weight by having a favourable influence on your body's fat. As a result of these benefits, you can avoid heart-related disorders and stay healthy.

3. A Bone Health Boost.

Mangos are high in vitamin A and C, making them ideal for bone health. Collagen is a protein that is essential for skin health as well as bone health. Collagen makes up the fibrous portion of the bones. While vitamin A is beneficial to bone health, too much of it can be harmful.

4. Improves and gives fairer skin.

Topical treatments to enhance your skin will never produce excellent effects unless you feed your body nutritious foods on the inside. Collagen is found in mangos. Collagen is the protein that gives your skin its elasticity and radiance. If you want to look your best, eat mangos. You may use mango for skin not just by eating it, but also by using one of the many mango masks available.

October 2, 2021

4 Impressive Health Benefits of Elderberry

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In the wellness world, elderberry is getting a lot of buzzes. It may be found on the shelves of virtually any supermarket and health food shop, and it's marketed as a way to promote immune system health.

The berries of the elder plant are high in polyphenols, which have several health advantages, making it a great tool for battling seasonal changes, a weaker immune system, and even stress symptoms. But, with so many elderberry products on the market, how can you know which ones are best for you?

What Is Elderberry?

Elderberry, often known as elder, is a plant that is native to Europe, Africa, and parts of Asia and belongs to the Sambucus genus. The plant's berries are frequently utilized for their nutrient content and immune-supporting benefits in the United States, and it has grown increasingly popular for its medicinal capabilities.

The most prevalent form of the plant, Sambucus nigra, contains strong antioxidants and anthocyanidins, as well as micronutrients including vitamin C, vitamin A, vitamin B6, iron, and potassium in its blossoms and berries.

Health Benefits of Elderberry

1. Antioxidant-dense

Elderberries have a high antioxidant profile thanks to the presence of quercetin and anthocyanidins, two important antioxidant chemicals that assist to combat oxidative stress. One of the most abundant antioxidants in a balanced diet is quercetin. It's a powerful substance that supports a healthy inflammatory response and contains skin-protecting chemicals that assist to suppress pro-inflammatory signals.

Elderberries include anthocyanidins, which are also present in blueberries and cherries and have immune-supporting and strong antioxidant properties. These antioxidants may also help to maintain the health of the respiratory system, according to research.

Elderberries' polyphenols may also help with heart health. Although research on the antioxidant and anti-inflammatory properties of elderberry components is limited, the antioxidant and anti-inflammatory activity of elderberry compounds may promote healthy blood pressure and general heart health.

2. Aids in the maintenance of a healthy immune system

Elderberry is well-known and well-researched for its immune-boosting properties. The antioxidants in the berries, known as anthocyanins, have a broad immune-boosting impact and aid the immune system's natural defensive reaction when confronted with an intruder.

3. Improves the health of the skin

According to preliminary studies, the antioxidants included in elderberries may help to maintain a healthy skin structure and improve general skin health. Because of its vitamin A concentration, elderberry may be found in certain topical skincare products. Vitamin A aids in the maintenance of good skin health and the promotion of healthy ageing.

4. Promotes a Healthy Digestive System

Although there isn't a lot of evidence, some studies suggest that elderberry can assist with digestion. It promotes regularity and has moderate laxative properties, making it an effective treatment for constipation.

September 15, 2021

Flavonoids-Rich Foods May Help to Prevent Cognitive Decline

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A great way to start a healthy diet is with delicious fresh fruit and vegetables like delicious red strawberries, spinach, and beautiful yellow peppers. Flavonoids, the powerfully medicinal plant chemicals that give them their colour, appear to influence many areas of health. A huge Harvard study found in July of 2017 that flavonoids are also linked to improved cognitive function.

Scientists who conducted the study examined health data and self-reported food information collected over 20 years from more than 77,000 middle-aged men and women.

The statistics included individuals' weekly intake of foods high in flavonoids, such as vegetables, and whether people experienced cognitive changes in their 70s, such as difficulty in:

recalling recent occurrences or a brief list

recalling what you just experienced

the comprehension of information

after being in a group discussion or following a TV show

discovering their way around the streets that they know well

Researchers then calculated participants’ intake of six classes of flavonoids:
flavonols (such as quercetin in onions and kale)
flavones (such as luteolin in green chile peppers and celery)
flavanones (such as naringenin in grapefruit and oranges)
flavan-3-ol monomers (such as catechins in red wine and strawberries)
anthocyanins (such as cyanidin in blackberries and red cabbage)
polymers (such as theaflavins in black tea).

September 11, 2021

Suggestions for including more fruits and vegetables in your diet.

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We frequently discuss how diets high in fruits and vegetables are beneficial to one's health. But how much do you have to average every day to gain significant benefits? According to a Harvard study, eating five servings of fruits and vegetables each day provides the most health advantages.

The study, published online March 1, 2021, in the journal Circulation, included self-reported health and nutrition data from hundreds of studies from throughout the world, including almost two million people who were tracked for up to 30 years. 
People who ate five servings of fruits or vegetables per day had a lower risk of heart disease than those who ate only two servings per day.

a 13% reduction in the likelihood of dying from any cause
a 12% reduction in the risk of mortality from cardiovascular disease or stroke
a 10% lower risk of death from cancer
a 35% lower risk of death from respiratory diseases, such as chronic obstructive pulmonary disease.

Fruits and vegetables are high in numerous nutrients that are closely connected to good health, especially heart and blood vessel health: potassium, magnesium, fibre, and polyphenols [antioxidant plant chemicals].

Your everyday objectives
Among research participants, the most beneficial combination of fruits and vegetables was two servings of fruits and three servings of vegetables per day, for a total of five servings per day.

August 19, 2021

Amazing health Benefits of Guava Fruit and Leaves

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Guava is a tropical tree that originates in Central America.

Their fruits are oval and have a bright green or yellow exterior with edible seeds inside. Guava leaves are also used as herbal tea, and the leaf extract is taken as a supplement.

Antioxidants, vitamin C, potassium, and fibre are abundant in guava fruits. They provide a lot of health advantages because of their high nutritional content.

Health benefits of Guava Fruits and Leaves.

Assist in lowering blood sugar levels.
People with diabetes or those at risk for diabetes may benefit from guava extract.

Assist in Relieving Painful Menstrual Symptoms.
Taking guava leaf extract regularly may help to alleviate the symptoms of unpleasant menstruation, such as cramping.

Guavas help to prevent diabetes because of their high fibre content and low glycaemic index. The low glycemic index prevents a rapid increase in sugar levels, while the fibre content keeps sugar levels in check.

Improve Your Heart's Health.
Guava leaf or fruit extract may improve heart health by lowering blood pressure, lowering bad cholesterol, and raising good cholesterol.

Improves texture.
Guavas, guava leaves, and unripe guavas are all rich in astringent qualities. Apply a decoction of the leaves and berries to your skin to tone and tighten your face muscles, and voilà!

Booster of Immunity.
Guavas are one of the most abundant sources of vitamin C. That is correct. The vitamin C concentration of guava fruit is four times that of oranges. Vitamin C boosts your immune system and protects you from infections. It also maintains your eyes healthy.

Cancer Risk is Reduced.
Lycopene, quercetin, vitamin C, and other polyphenols are powerful antioxidants that neutralize free radicals in the body, inhibiting cancer cell development. Because it is high in lycopene, guava fruit has been found to reduce prostate cancer risk and prevent the development of breast cancer cells.

Enhances Complexity.
Guava aids in the restoration of skin brightness and freshness. Prepare a DIY scrub at home to reap the benefits: Simply combine guava flesh and egg yolk in a bowl and apply on your face. After 20 minutes, rinse with warm water. This scrub will exfoliate dead skin cells and brighten your complexion when used once or twice a week. Guavas are also high in Vitamin K, which can assist with skin discolouration and dark circles.

August 15, 2021

The health benefits of tomatoes

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Is tomatoes fruit?

Tomatoes are classified as fruits in botanical terms.

One tomato can provide up to 40% of the daily required vitamin C intake. Tomatoes also include vitamin A, which is important for immunity, eyesight, and skin health; vitamin K, which is excellent for bones; and potassium, which is necessary for heart function, muscle contractions, and keeping healthy blood pressure and fluid balance.

They can help with skin health.

According to studies, combining tomato paste and olive oil protects against UV damage while also increasing pro-collagen production, a molecule that gives the skin its structure and keeps it firm. The lycopene in tomatoes, according to scientists, is essential: Cooked tomatoes have the highest concentration (while olive oil boosts its absorption from your digestive system into your bloodstream).

They may help prevent and protect against cancer.

In a research study, consumption of tomatoes has been linked to lower rates of prostate, ovarian, lung, and stomach cancers,

They might aid in the prevention of diabetic complications.

For patients with type 2 diabetes, tomatoes may be a protective food. In one research, patients with diabetes who consumed cooked tomato for 30 days had a reduction in lipid peroxidation (a chain reaction in which substances called free radicals to attack fat, leading to damage that ups the risk of heart disease).

August 13, 2021

What are the health benefits of Papaya?

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The pawpaw, also known as papaya, is a fruit that grows in abundance throughout the Pacific Islands and is said to have the most health advantages of any fruit.

Pawpaw currently ranks as one of the most beneficial gifts nature has gifted us with, thanks to its many hidden advantages for skin, health, and hair, as well as its taste.

Here is a list of the health benefits of eating pawpaw

1. Treatment of Dengue fever

The juice of pawpaw leaves is widely recognized as a natural treatment for dengue fever, which is quite common in the Pacific Islands. The leaves contain a combination of nutrients and organic compounds that aid in platelet production. Papaya leaves are also abundant in vitamin C, which helps to boost the immune system. You can also boil the leaf of pawpaw to extract the juice or crush and press (extract) the juice from the crushed leaves.

The dengue virus causes dengue fever, a mosquito-borne tropical illness. A high temperature, headache, vomiting, muscular and joint aches, and a distinctive skin rash.


2. Papaya lowers cholesterol

Papayas are high in fibre, vitamin C, and antioxidants, all of which help to keep cholesterol buildup from forming in the arteries. A heart attack can be caused by much build-up of cholesterol in the arteries. Pawpaw, on the other hand, prevents cholesterol from accumulating in the arteries.

3. Papaya helps to boost immunity

Single papaya may provide more than 200 per cent of your daily Vitamin C needs, making it an excellent agent for boosting your immune system.

July 30, 2021

Here's What You Need to Know About Stone Fruits

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Stone fruits include peaches, olives, nectarines, mangoes, plums, cherries, lychees, apricots, and dates, which all have big, hard seeds or pits. They're all good sources of fibre, Vitamins A and C, and potassium.

While they're all tasty on their own, you might want to try them in any of these recipes:

Grilled Nectarines

Cut nectarines in half and remove the seeds before grilling. Brush both sides with a neutral oil (corn oil, for example) and a pinch of brown sugar. Grill for 3 to 5 minutes, turning once or twice until lightly browned. Serve with arugula, toasted pine nuts, and crumbled feta cheese as a side dish or dessert, or as a salad with arugula, crumbled feta cheese, and toasted pine nuts.

Roasted plums

July 29, 2021

Melons are refreshing summer fruits

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 On a hot summer day, an ice-cold slice of watermelon, cantaloupe, or honeydew may be extremely refreshing. Melons are a wonderful choice for a sweet treat if you're monitoring your weight because they have high water content and are relatively low in calories (a one-cup portion of diced melon contains just around 45 to 60 calories).

Watermelon includes a number of elements that have been linked to improved heart health. Lycopene, for example, is an antioxidant that may help lower cholesterol and blood pressure. The other is citrulline, an amino acid that has been shown to increase nitric oxide levels, a chemical that has been shown to relax blood vessels and reduce blood pressure.

July 27, 2021

These are the fruits you should be eating this summer.

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With these nutrient-dense fruits, you can avoid dehydration and stay healthy this summer. If you want to increase your energy, defend your immune system, get some much-needed nutrients into your body, or simply freshen up your summer eating habit by eating one of these fruits everyday.

Avocados are extremely healthy since they are beneficial to the heart and general health.

April 18, 2020

If you are not eating pineapple you are missing out on these health benefits.


Pineapple is a tropical fruit with great health benefits. Apart from the fact that they contain vitamins and serve as antioxidants here are other health benefits of pineapple.

1.Ease digestion.
They ease digestion because they contain bromelain which is a group of digestive enzymes that breaks down proteins and aids digestion for people with pancreatic insufficiency which occurs when the pancreas doesn't have enough specific enzymes to aid digestion.

2. Asthma prevention
Eating pineapple can lower your possibility of having asthmas according to studies. Fruits that have orange, dark gree, yellow colour like pineapple contain beta-carotene which is a red-orange pigment found in plants and colourful vegetables which helps retain lung strength, it is an antioxidant that protects the body from radicals.

3. Fight cancer
It prevents colon cancer, hinders the progression of cancer because it contains bromelain which modulates certain pathways that support malignant cancers. 

4. Reduction of blood pressure.

5. Improve fertility.

6. Great for the health. Fibre, vitamins and potassium are good for the heart.


December 3, 2019

Not every food can boost your mood, here are 8 foods that can make you happy instantly.


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The word happiness is easily used everyday but the reality is that not everyone is happy. Happiness does not only depend on earnings, achievements, properties, and marriages, what we eat can contribute to our happiness. You want to be happy? keep reading.

1. Coconut

Coconut contains high levels of triglycerides. These are fats that aid your mood and also promote brain health. Do not take any form of processed or preserved coconut. The best form is unsweetened, natural pieces of coconut or coconut shavings.

2. Berries
Blueberries and Strawberries in White Ceramic Bowl
Berries are antioxidants and have been proven to regulate mood. They also help in the reduction of inflammation. Blueberries, raspberries, and strawberries contain anthocyanidins and anthocyanins which help reduce depression and stress.

3. Avocado
Sliced Avocado Fruits on Round White Ceramic Plate
Apart from the fact that avocado is very good for our skin, hair, and nails they also make us feel good. They contain tryptophan which is an essential amino acid which when produced is used by the brain to produce serotonin a chemical also called the happy chemical because it contributes to our well-being and happiness.

4. Almonds
Almonds are rich in tyrosine which have been found to decrease our response to stress.
Brown Peanuts on Silver Steel Tray

5. Spinach
Bowl of Spinach
Spinach is an instant mood booster. Eating spinach and other leafy green vegetables will help to keep your serotonin levels up and improve your mood.

May 4, 2019

5 Ways to Eat Banana : Health benefits of banana


​Bananas are one of the best fruit sources of vitamin B6​.
Vitamin B6 from bananas is easily absorbed by your body and a medium-sized banana can provide about a quarter of your daily vitamin B6 needs. 

Vitamin B6 helps your body:
Produce red blood cells,
Metabolize carbohydrates and fats, turning them into energy,
Metabolize amino acids,
Remove unwanted chemicals from your liver and kidneys, and
Maintain a healthy nervous system.
Vitamin B6 is also good for pregnant women as it helps meet their baby’s development needs.

Vitamin C helps:
Protect your body against cell and tissue damage,
Your body absorbs iron better,
Your body produces collagen - the protein which holds your skin, bones, and body together, and
support brain health by producing serotonin, a hormone that affects our sleep cycle, moods, and experiences of stress and pain.


May 3, 2019

Health Benefits of Orange Juice


Squeezing oranges yields orange juice, which is a liquid extract of the fruit of the orange tree. Blood oranges, navel oranges, valencia oranges, clementines, and tangerines are just a few of the kinds available. Orange juice is popular all around the world. It's abundant in essential minerals including vitamin C and potassium. Furthermore, commercial versions are frequently supplemented with calcium and vitamin D.
1. Rich in Several Important Nutrients.
Orange juice is high in many nutrients, including vitamin C, folate, and potassium.
An 8-ounce (240-ml) serving of orange juice provides approximately.
Calories: 110
Protein: 2 grams
Carbs: 26 grams
Vitamin C: 67% of the Reference Daily Intake (RDI)
Folate: 15% of the RDI
Potassium: 10% of the RDI
Magnesium: 6% of the RDI

2. High in Antioxidants.
Antioxidants in orange juice promote health by preventing oxidative damage — an imbalance between antioxidants and unstable molecules known as free radicals.


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