News & tips on health, fitness and nutrition

Wednesday, June 21, 2017

Watermelon

The health benefits of watermelon include help with kidney disorders, high blood pressure, diabetes, heart care, heat stroke, macular degeneration, impotence and more!

Here are some health benefits of water melon:

Kidney Disorders: Watermelon contains a lot of potassium, which is very helpful in cleaning or washing off the toxic depositions in the kidneys. Moreover, it is helpful in reducing concentration of uric acid in the blood, thereby reducing the chances of kidney damages and formation of renal calculi in it. Added to these, being high in water content, it induces frequent urinating, which is again helpful for cleaning of kidneys. Also, the anti oxidants present in ensure good health of kidneys for a long.

High Blood Pressure: A good amount of potassium and magnesium, present in water melons, are very good in bringing down the blood pressure. The carotenoids present in them prevent hardening of walls of arteries and veins, thereby helping reduce blood pressure.

Prevent Heat Stroke: Watermelon is effective in reducing your body temperature and blood pressure. Many people in the tropical regions eat the fruit daily in the afternoon during summers to protect themselves from heat stroke. In India, you will find the fruit being sold by vendors in almost every street during summers.

Diabetes: Diabetes patients, who are supposed to have low energy and low sugar diet, often complaint about starving since they don’t get to eat their staple diet to their full, giving them a feeling of keeping half fed. Water Melons can be a good supplement for them. In spite of being sweet in taste, a thick wedge will give you very few calories, since ninety nine percent of its total weight is composed of water and roughage. Moreover, the various vitamins and minerals such as potassium and magnesium help in proper functioning of insulin in the body, thus lowering the blood sugar level. Arginine, another component found in water melons, is very effective in enhancing impact of insulin on sugar. Diabetes patients can also have curries, steaks, salads made from water melon rinds which are even lower in sugar.

Heart Care: Lypocene, a carotenoid found in abundance in water melon, improves cardiac functions. Beta carotene, known for its remarkable anti oxidant and anti aging properties, also keeps you young at the heart and prevents age related cardiac problems. The roughage in water melon and its very low energy, with help from vitamin-C, Carotenoids and potassium (potassium cuts the risk of a heart attack), help reduce cholesterol and keep your heart safe.

Macular Degeneration: Leave your worry of eyes on that beta carotene, that vitamin-C and those Lutein and Zeaxanthin. They will ensure protection of your eyes from macular degeneration. They are experts in that. These anti oxidants will protect your eyes from other age related ailments such as drying up of eyes and optical nerves, glaucoma etc.

Impotence: Arginine, present in water melon, is beneficial in curing erectile dysfunctions.

Other Benefits: Lypocene is found to be effective in preventing cancer, prostrate growth and repair damaged tissues. Water melon seeds are rich in good fats and proteins. Water melons also contain phytonutrients which have very good effect on the health and proper functioning of internal organs, eyes, secretion system etc.

Amount per 

  • 1 melon (15" long x 7-1/2" dia) (4,518 gCalories 1371
  • 1 wedge (approx 1/16 of melon) (286 g) Calories 87

  1. Nutrition Facts
    Amount Per 
    Calories 1371
  2. % Daily Value*
    Total Fat 7 g10%
    Saturated fat 0.7 g3%
    Polyunsaturated fat 2.3 g
    Monounsaturated fat 1.7 g
    Cholesterol 0 mg0%
    Sodium 45 mg1%
    Potassium 5060 mg144%
    Total Carbohydrate 341 g113%
    Dietary fiber 18 g72%
    Sugar 280 g
    Protein 28 g56%
    Vitamin A514%Vitamin C610%
    Calcium31%Iron60%
    Vitamin D0%Vitamin B-6100%
    Vitamin B-120%Magnesium113%
    *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Tuesday, June 13, 2017

5 benefits of sourdough bread



1- Increases beneficial lactic acid
The longer rise time needed for sourdough increases the lactic acid and creates an ideal pH for the enzyme phytase. This enzyme breaks down phytates (read more about the dangers of phytic acid here) more effectively than in yeast breads. Sourdough rye has the least amount of phytates (somehow the Swiss culture mentioned above must have known this) making it a healthier bread.


2- Predigestion of starches
The bacteria and yeast in the sourdough culture work to predigest the starches in the grains, thus making it more easily digestible to the consumer.


3- Breakdown of gluten
Here again, the longer soaking and rising times in the preparation of sourdough breaks the protein gluten into amino acids, making it more digestible.


4- Preservative
The acetic acid which is produced along with lactic acid, helps preserve the bread by inhibiting the growth of mold.


5- Better blood glucose regulation
There has been some research suggesting that sourdough bread — sourdough white bread — showed positive physiological responses. The subjects’ blood glucose levels were lower after eating sourdough white bread compared to whole wheat, whole wheat with barley and plain white bread. Interestingly, the subjects tested after eating whole wheat bread fared the worse — with spiking blood glucose levels.


Additionally, the researchers found that the positive response lasted through the next meal and for several hours after that. They concluded that what you have for breakfast will influence how the body responds to the next meal.


This is all well and good, but the most pressing reason is the TASTE! That tangy, slightly sour taste is awesome! If you eat grains, make sourdough your primary source of grains.
- See more at: http://realfoodforager.com/5-reasons-to-make-sourdough-your-only-bread/#sthash.rnaaqEpV.dpuf

Friday, April 28, 2017

Vitamin D may boost heart health during weight loss

Supplements of vitamin D may improve cardiovascular health during weight loss, without impacting on how many pounds are shed, suggests a new study.

Writing in this month’s issue of the American Journal of Clinical Nutrition, German researchers report that a daily dose of vitamin of 83 micrograms per day had lower levels on triglycerides and markers of inflammation like tumour necrosis factor-alpha (TNF-alpha).
"The results indicate that a vitamin D supplement of 83 micrograms/d does not adversely affect weight loss and is able to significantly improve several cardiovascular disease risk markers in overweight subjects with inadequate vitamin D status participating in a weight-reduction program," wrote the authors, led by Armin Zittermann from the Clinic for Thorax and Cardiovascular Surgery in Bad Oeynhausen.

With obesity rates still high – not only in developed countries but also, increasingly, in newly wealthy emerging markets, there is considerable attention to ways to trim down waistlines. The results of the new randomised, double-blind, placebo-controlled trial indicate that vitamin D supplements may be useful as a means of boosting heart health during weight loss.

The details on D

Vitamin D refers to two biologically inactive precursors - D3, also known as cholecalciferol, and D2, also known as ergocalciferol. The former, produced in the skin on exposure to UVB radiation (290 to 320 nm), is said to be more bioactive.

While our bodies do manufacture vitamin D on exposure to sunshine, the levels in some northern countries are so weak during the winter months that our body makes no vitamin D at all, meaning that dietary supplements and fortified foods are seen by many as the best way to boost intakes of vitamin D.

In adults, it is said vitamin D deficiency may precipitate or exacerbate osteopenia, osteoporosis, muscle weakness, fractures, common cancers, autoimmune diseases, infectious diseases and cardiovascular diseases. There is also some evidence that the vitamin may reduce the incidence of several types of cancer and type-1 diabetes.

On the downside, the researchers noted that participants receiving the vitamijn D supplements did experience an average 5.4 per cent increase in their levels of LDL-cholesterol.