Calcium Rich foods and their Role

Most cheeses are excellent sources of calcium. Parmesan cheese has the highest content of calcium among all cheese. As an added bonus, your body absorbs the calcium in dairy products more easily than that from plant sources.

Yogurt is an excellent source of calcium. Many types of yogurt are also rich in live probiotic bacteria, which have various health benefits. One cup (245 grams) of plain yogurt contains 30% of the daily-recommended dose for calcium, as well as phosphorus, potassium and vitamins B2 and B12.

Seeds are tiny nutritional powerhouses. Some are exceptionally high in calcium, including poppy, sesame, celery and chia seeds. For instance, 1 tablespoon (9 grams) of poppy seeds has 126 mg of calcium. Seeds also deliver protein and healthy fats. For example, chia seeds are rich in plant-based omega-3 fatty acids.

Milk and milk products are good sources of calcium. Daily consumption of milk helps in keeping our bones and teeth strong. Low – fat milk is a good option as it not only prevents the overloading of extra calories but also supplements your body with required calcium.

Tofu is an excellent source of calcium. You can simply add it to the vegetables or can stir-fry and eat. One block of tofu contains 1624 mg of calcium. Figs are also rich in calcium.

Foods rich in proteins and their benefits

Seafood is an excellent source of protein and it’s usually low in fat. Fish such as salmon is a little higher in fat, but it is the heart-healthy as it has omega-3 fatty acids.

One-half cup of beans contains as much protein as an ounce of boiled chicken. Plus, these nutritious nuggets are loaded with fiber to keep you feeling full for hours.

Dairy foods like milk, cheese, and yogurt excellent sources of protein, but they also contain valuable calcium, and many are fortified with vitamin D. Skim or low-fat dairy helps to keep bones and teeth strong and help prevent osteoporosis.

Eggs are one of the least expensive forms of protein. The American Heart Association says normal healthy adults can safely enjoy an egg a day. Eggs can be safely consumed through out the year.

Experts say fifty grams of soy protein daily can help lower cholesterol by about 3%. Eating soy protein is also good for your heart health.

Tips for Healthy Teeth

Brushing teeth two times a day- Most of us brush our teeth as soon as we wake up in the morning. However, an ideal brushing time is post breakfast in the morning and dinner in the evening. Doing so can protect your teeth and gums from infections.

Floss to have flawless teeth- Floss is thread like-material which you can easily available in market. A proper flossing removes plaque and food particles lodged in between your teeth. Flossing regularly cleanses the area in between our teeth and protects teeth against damage.

Eating too much sugary and sticky foods harm teeth and slowly decay teeth. Experts recommend the consumption of sugary refined foods in moderation. Choose more of fresh and organic fruits and vegetables. They not only help to curb your sugar need but are an excellent source of fiber which naturally removes soft plaque from your teeth.

Protect teeth from injury. If you are a sportsperson it is good to wear a mouthguard or full-face helmet while playing sports. Children need to extra careful while during outdoor sports. In case of an injury immediately contact your nearby dentist to prevent a major damage.

See your dentist every six months- Having a regular dental check- up every six months can prevent your teeth against cavities and other dental problems. Your dentist will not only rectify any damage to the tooth but also can suggest you certain preventive measures to safeguard your teeth.

Tips for Healthy Heart

Experts say trans fats are not good for heart health. Trans fats are found in deep fried food items and oily food items. This is because trans fat clogs your arteries by raising your bad cholesterol levels (LDL) and lowering your good cholesterol levels (HDL). By cutting them from your diet, you improve the blood flow throughout your body.

Dental health is a good indication of overall health, including your heart, because those who have periodontal (gum) disease often have the same risk factors for heart disease. Bacteria in the mouth involved in the development of gum disease can move into the bloodstream. These bacteria can cause inflammation of the bold vessels, which may increase your risk of heart disease and stroke.

Sleep is an essential part of keeping your heart healthy. If you don’t sleep enough, you may be at a higher risk for cardiovascular disease no matter your age or other health habits. It is suggestive to make sleep a priority. Experts recommend a good 7 to 8 hours of sleep.

Research has shown that staying seated for long periods of time is bad for your heart health no matter how much exercise you do. Experts say it’s important to move throughout the day. Some easy steps are – Park farther away from the office, take a few shorter walks throughout the day and/or use a standing work station.

Studies show that the risk of developing heart disease is about 25 to 30 percent higher for people who are exposed to secondhand smoke at home or work. According to the American Heart Association, exposure to tobacco smoke contributes to about 34,000 premature heart disease deaths. Try to maintain a distance from passive smokers.

Easy tips for Living Healthy

Minimize the intake of white bread; as it is high in calories and carbs, but low in fiber, protein and nutrients. The simple starches in bread are digested so quickly that they spike your glucose levels just like sugar — and leave you hungry soon afterward. So these foods should be avoided to prevent weight gain and other health concerns like diabetes.

Limit white rice as they are less in fiber and protein but simply are loaded with empty calories. White rice is quickly digested and absorbed, making your blood sugar rise faster. White rice should be avoided if you are diagnosed with prediabetes or if your family has a history of diabetes. If rice is your staple diet try replacing it with brown rice as they are healthier and has more nutrition benefits.

Skinless white potatoes have a very high glycemic index — meaning they raise your blood sugar quickly. So, however you like your potatoes, try to incorporate their skin. The skin’s fiber will slow your digestion and keep you full longer. (You’ll benefit from potatoes’ potassium, phosphorus, and vitamins B and C, too). Try making mashed potatoes with the skin on.

Avoid processed cereals like maida as they are starchier. The more processed a grain is the more unhealthy and calorie leaden it is. Try to consume cereals which have a bigger grain size. Just for an instance atta is more nutritious and healthier than maida. Gram flour is healthier than besan.

Pasta and chips are high in starch which is digested quickly and are low in essential nutrients. You can try for a whole wheat pasta or bean pastas. Their fiber will leave you feeling full for longer. If you want to enjoy crackers, choose whole-grain varieties. Look for brands with minimal added sugar and ingredients.

Healthy habits for Dental hygiene

Brush before you sleep at night- General recommendation is to brush at least twice a day. Still, many of us continue to neglect brushing our teeth at night. But, brushing before bed gets rid of the germs and plaque that accumulate throughout the day.

Brush properly-Poor brushing your teeth is almost as bad as not brushing at all. Take your time, moving the toothbrush in gentle, circular motions to remove plaque. Unremoved plaque can harden, leading to calculus buildup and gingivitis (early gum disease).

Clean your Tongue-Plaque can also build up on your tongue. Not only can this lead to bad mouth odor, but it can lead to other oral health problems. It is recommended to gently brush your tongue every time you brush your teeth.

Drink more water -Water continues to be the best beverage for your overall health — including oral health. This can help wash out some of the negative effects of sticky and acidic foods and beverages in between brushes.

Eat lots of crunchy vegetables-Eating fresh, crunchy vegetables and fruits not only contains more healthy fiber, but it’s also the best choice for your teeth and are natural teeth cleansers.

Good habits for Mental health

Taking care of yourself physically can improve your mental health. Be sure to eat nutritious meals, avoid cigarettes, drink plenty of water, exercise and get enough sleep.

Deal with stress-Stress is a part of life. Practice good coping skills and try to manage stress. Experts suggest including yoga, meditation and exercise in daily routine. Research shows that laughter can boost your immune system, ease pain, relax your body and reduce stress.

Exercising everyday-Physical activity can have a positive impact on our mood. Even as little as a brisk 10-minute walk can increase our positive mood. Exercise releases certain hormones which are stress busters and relaxes our body and mind to a great extent.

Bask in Sun-Research has proved that sunlight helps promote the production of vitamin D which increases your level of serotonin (which helps regulate your mood) in the brain. Plus, time in nature is a proven stress reducer. It is advisable to daily sit in a good sunlight for atleast 10-15 mins for a good mental health.

Avoid alcohol and other drugs-Experts recommend alcohol use to a minimum and avoid other drugs. Sometimes people use alcohol and other drugs to “self-medicate” but in reality, alcohol and other drugs only aggravate problems. They are addictive and can only complicate stress levels.

Good Habits for healthy metabolism

Stress- It is a widely known fact that stress is a number one cause to a large number of diseases. According to a study conducted by the researches at the Ohio State University, stress is in direct correlation decline in metabolism speed. It is advisable to have a daily habit to find a quiet place and relax for at least fifteen minutes by doing deep breathing exercises, yoga, or meditation.

Drink more water- Without enough water intake, our metabolism gets “depressed” as the research by the University of Utah shows. An optimal amount of water intake for an adult would be eight glasses of water per day. Additionally, it is highly advised to drink one glass of water before a meal, as water consumption before the meal helps enhance your metabolism speed.

Eat often-Eating can actually boost your metabolism. It is recommended to eat smaller/lesser meals more frequently. Experts suggest, you should have five small meals every three hours. Also, eating at the same time every day, and avoiding late dinners helps in boosting metabolism

Good Sleep-Irregular sleeping habits can harm your metabolism causing stress and craving for sugar and bad carbs. Quality sleep requires sleeping in a well aired room without artificial light for at least eight hours. To keep your metabolism from slowing down you should try to go to bed at the same time and wake up early each day

Increase your iron levels-Iron helps to transform blood sugar into energy that fuels the muscles in the human body. Including foods rich in iron such as fish, red meat and beans into your daily eating regiment, can help boost your metabolism during physical activity.

Fruits with exceptional Health benefits

Berries, especially raspberries and strawberries, contain ellagic acid, another phytochemical that may help protect against cancer-causing agents in the diet and the environment. Red berries are easily available in market and can be included in the daily fruit intake during when they are seasonally in.

Nuts are one of the most balanced foods on the planet. They offer a good dose of “healthy” fats along with a smaller amount of protein and carbohydrate. Each type of nut offers a unique profile of minerals and phytochemicals.

Grapes, especially dark-colored ones, are loaded with phytochemicals, antioxidants that may help protect against cancer and heart disease. Two of those phytochemicals, anthocyanin and proanthocyanidin, may be especially good for your immune system.

Pineapple is a nutrition superstar. One cup (237 ml) of pineapple provides 131% of the Reference Daily Intake (RDI) for vitamin C and 76% of the RDI for manganese. Pineapple also contains bromelain, a mixture of enzymes known for its anti-inflammatory properties and ability to digest protein.

Dark chocolate- Dark chocolates are rich in flavanols and polyphenols. A popular study conducted by Harvard experts and published in the online Journal Heart suggests that is actually good for your heart especially, the one with 70% cocoa.

Does Your Daily Diet Contain These 5 Essential Micronutrients?

1. Folate

Folate is one of the eight types of B vitamins, and it helps with the formation of red blood cells. It is water-soluble, and also called vitamin B9. The best way to get your B9 is through fruits and vegetables. Legumes like lentils and beans, spinach and asparagus are all great, folate-rich options.

2. Iron

Iron is used to create hemoglobin, which is the substance in red blood cells that carries and delivers oxygen around the body. There are two types of iron: heme, which comes from an animal source, and non-heme, which is obtained through a plant. Non-heme sources are beans, chickpeas, lentils, tofu, broccoli and spinach.

3. Magnesium

Did you know that consuming sodas, sugar and caffeine actually causes your body to lose magnesium? Good sources of magnesium are dark leafy vegetables like spinach. Nuts and seeds, such as almonds, cashews, sesame and pumpkin seeds; and whole, unrefined grains like brown rice are storehouse of magnesium.

4. Vitamin A

Essential for maintaining vision, vitamin A describes a group of fat-soluble retinoids, like retinol. Retinol is created from carotenoids, such as beta-carotene, which is often associated with foods of an orange hue such as carrots. Other sources come from animals, and can be found in foods like liver, grass-fed dairy products and egg yolks.

5. Vitamin D

The deficiency of this vitamin is linked to rising levels of depression and autoimmune disorders, laying the foundation for many chronic illnesses. Natural sources are fatty fish and fish oils, canned tuna, egg yolks, mushrooms, and tofu.

Category: food-facts