#Pumpkin seeds and type 2 diabetes

[diabetesreversalprograminindia]

Can a Diabetic eat Pumpkin Seeds?

This article is originally published on Freedom from Diabetes website, available here. Pumpkins looks attractive due to their rounded structure and beautiful yellow orange color. We can say kid's favourits Pumpkin seeds. Pumpkins fall in the Cucurbitaceae family. They are originally found in North America. Pumpkin seeds are packed of nutritions Fiber, Carbs, Protein, Fat, Vitamin K, Phosphorus, Manganese, Magnesium, Iron , Zinc, Copper etc.

What are the benefits of Pumpkin seeds?

Pumpkin seeds are a rich source of iron, magnesium, antioxidants, zinc which is helpful for heart.

Antioxidants can not only protect cells from harmful free radicals but also reduce inflammation.

Pumpkin seeds are found helpful fo bladder and benign prostate enlargement.

Pumpkin seeds are also found to help prevent certain types of cancer.

Pumpkin seeds can help to reduce blood sugar levels in type 2 diabetics

One can include pumpkin seeds in the total dose of 4-8 teaspoons of 2-3 types of seeds per day. If you want to become healthy, start eating Pumpkin seeds. It contain a lot of nutrients in them which are heart-healthy, blood pressure healthy, and also helpful in type 2 diabetes.

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[fitscientist]

The Power of Fiber: Fueling Your Health and Fitness Journey

While often overlooked, fiber plays a crucial role in maintaining a healthy diet and achieving your fitness goals. Fiber is a type of carbohydrate that cannot be digested by the body. Instead, it passes through the digestive system relatively intact, offering a range of health benefits. Incorporating fiber into your diet can:

1. Promote Healthy Digestion: Fiber adds bulk to your stool, aiding regular bowel movements and preventing constipation. It also supports a healthy gut microbiome, promoting optimal digestion and nutrient absorption.

2. Keep You Feeling Full: High-fiber foods take longer to digest, keeping you satiated for longer periods. This can help control appetite, reduce overeating, and support weight management goals.

3. Regulate Blood Sugar Levels: Soluble fiber, found in certain foods, can slow down the absorption of glucose, preventing blood sugar spikes. This is particularly beneficial for individuals with diabetes or those aiming to maintain stable energy levels throughout the day.

4. Support Heart Health: Studies show that a high-fiber diet can lower cholesterol levels, reducing the risk of heart disease and promoting overall cardiovascular health.

Fiber-Rich Foods:

1. Whole Grains: Opt for whole wheat bread, brown rice, quinoa, oats, and whole wheat pasta. These provide more fiber and nutrients compared to their refined counterparts.

2. Legumes: Incorporate beans, lentils, chickpeas, and split peas into your recipes. They are not only rich in fiber but also offer plant-based protein.

3. Fruits: Enjoy the natural sweetness and fiber content of apples, pears, berries, oranges, and bananas. Remember to consume them with the skin whenever possible to maximize fiber intake.

4. Vegetables: Load up on fiber by including broccoli, Brussels sprouts, carrots, spinach, kale, and sweet potatoes in your meals. These veggies offer an array of vitamins and minerals too!

5. Nuts and Seeds: Snack on almonds, chia seeds, flaxseeds, and pumpkin seeds. They provide healthy fats, protein, and a good dose of fiber.

From promoting healthy digestion to managing weight and reducing the risk of chronic diseases, fiber plays a vital role in overall wellness. So, make sure to include fiber-rich foods in your meals and enjoy the numerous nutritional benefits they offer. Stay fit, stay healthy!

[usascripthelpersofficial]

VITAMINS THAT CAN LOWER BLOOD SUGAR QUICKLY

Balancing blood sugar levels is crucial for maintaining overall health, especially for individuals with diabetes or those at risk of developing the condition. While diet, exercise, and medication play primary roles in managing blood sugar, certain vitamins and supplements can also significantly impact glucose control. This article explores vitamins known for their potential to lower blood sugar levels quickly and efficiently.

Vitamin D

Vitamin D plays a pivotal role in blood sugar regulation by enhancing the body's sensitivity to insulin, the hormone responsible for managing blood glucose levels. Insulin resistance is a common issue in individuals with type 2 diabetes, where the body fails to use insulin effectively, leading to elevated blood sugar levels. Studies suggest that maintaining adequate levels of vitamin D can improve insulin sensitivity and lower blood sugar, thus aiding in diabetes management.

Sources of Vitamin D:

Sunlight exposure

Fatty fish (salmon, mackerel, and sardines)

Fortified foods (milk, orange juice, and cereals)

Vitamin D supplements

Vitamin B1 (Thiamine)

Thiamine is essential for glucose metabolism, helping convert carbohydrates into energy. People with diabetes often have low levels of thiamine, which can contribute to higher blood sugar levels and complications. Thiamine supplements, particularly in the form of benfotiamine (a lipid-soluble derivative of thiamine), have been shown to improve glucose metabolism and reduce the risk of developing diabetes-related complications.

Sources of Vitamin B1:

Whole grains

Pork

Nuts and seeds

Legumes

Thiamine supplements, including benfotiamine

Vitamin B3 (Niacin)

Niacin, or vitamin B3, influences blood sugar control indirectly through its role in converting food into energy. However, high doses of niacin can increase blood sugar levels, making it necessary for individuals with diabetes or those at risk to consult a healthcare provider before taking niacin supplements.

Sources of Vitamin B3:

Turkey

Chicken breast

Peanuts

Mushrooms

Supplements, with medical guidance

Vitamin C

Vitamin C, an antioxidant, can lower blood sugar levels and help manage diabetes by improving glucose metabolism and protecting cells from damage caused by excess sugar in the blood. Research indicates that vitamin C supplementation can help reduce fasting blood sugar levels and improve blood sugar control in people with type 2 diabetes.

Sources of Vitamin C:

Citrus fruits (oranges, lemons, and grapefruits)

Kiwi

Strawberries

Bell peppers

Supplements

Magnesium

Though not a vitamin, magnesium is a crucial mineral that aids in blood sugar control. It plays a significant role in glucose metabolism and insulin action. Low levels of magnesium are linked to insulin resistance, a condition often preceding type 2 diabetes. Increasing magnesium intake through diet or supplements can improve insulin sensitivity and lower blood sugar levels.

Sources of Magnesium:

Spinach

Pumpkin seeds

Almonds

Avocado

Supplements

Chromium

Another essential mineral for blood sugar regulation is chromium. It enhances the action of insulin and is involved in carbohydrate, fat, and protein metabolism. Some studies suggest that chromium supplementation can have a beneficial effect on blood sugar levels, especially for those with diabetes.

Sources of Chromium:

Broccoli

Whole grains

Green beans

Nuts

Supplements

Conclusion

While vitamins and minerals can support blood sugar management, they should complement, not replace, standard treatments such as medication, a balanced diet, and regular physical activity. Always consult a healthcare provider before starting any new supplement, especially if you have diabetes or other health conditions, to ensure it's safe and appropriate for your specific health needs. By integrating these vitamins and minerals into a holistic approach to health, individuals can achieve better blood sugar control and improve their overall well-being.

[mevanablogger]

Diabetes and Hair Loss: Effective Treatments and Ayurvedic Solutions

Managing diabetes requires constant attention – monitoring blood sugar levels, adhering to strict diets, and taking medications on time. However, one often-overlooked challenge is hair loss, which can be distressing and frustrating for many individuals. If you've noticed your hair thinning or growing more slowly, there is indeed a link between diabetes and hair loss. Let’s explore why this happens and, more importantly, discover diabetes hair loss treatments that can help manage this condition, including Ayurvedic remedies.

Understanding the Link Between Diabetes and Hair Loss

To grasp the connection between diabetes and hair loss, it’s essential to understand how diabetes affects your body. Diabetes disrupts the regulation of blood sugar (glucose), leading to two main types:

Type 1 Diabetes: The immune system attacks insulin-producing cells in the pancreas.

Type 2 Diabetes: The body becomes resistant to insulin or doesn’t produce enough.

Even with proper management, diabetes can affect circulation and overall metabolic health, impacting hair follicles. Healthy hair growth relies on a steady supply of nutrients and oxygen delivered through the blood. When diabetes impairs circulation, hair follicles are deprived of these essentials, leading to:

Excessive hair loss or baldness

Thinning hair

Slower hair growth

Diabetes can affect hair growth on the scalp and other parts of the body, causing patchy or reduced hair growth.

Additionally, diabetes can compromise scalp health, causing dryness, dandruff, inflammation, and even infections, which exacerbate hair loss.

Types of Hair Loss Linked to Diabetes

People with diabetes typically experience different patterns of hair loss. Identifying these early can help you seek appropriate diabetes hair loss treatments:

Androgenetic Alopecia: Also known as male or female pattern baldness, this condition is influenced by genetics and hormones. Diabetes can accelerate this process, especially if blood sugar levels remain high, disrupting normal hair growth cycles.

Alopecia Areata: An autoimmune condition where the immune system mistakenly attacks hair follicles, causing patchy hair loss. Since diabetes affects the immune system, this condition is more common among diabetic patients.

Telogen Effluvium: This occurs when more hair enters the resting phase of the growth cycle, leading to increased shedding. Hormonal changes and stress associated with diabetes often trigger this type of hair loss.

Scalp Infections: Elevated blood sugar levels can create an environment conducive to fungal infections, weakening hair follicles and contributing to hair loss if untreated.

Ayurvedic Insights on Diabetes and Hair Loss

In Ayurveda, hair loss is seen as a reflection of internal imbalances. According to Ayurvedic teachings, diabetes disrupts Rasa Dhatu (nourishing fluid) and Majja Dhatu (bone marrow), weakening the foundation of hair. This imbalance leads to breakage, dullness, and shedding.

The good news? Ayurveda offers holistic solutions that address the root causes of diabetes and hair loss, not just the symptoms.

Effective Diabetes Hair Loss Treatments

1. Nutrient-Rich Diet for Hair Health

A balanced diet is crucial for both managing diabetes and promoting healthy hair growth. Incorporate these nutrient-rich foods:

Fruits: Apples, guavas, oranges

Vegetables: Cauliflower, spinach, gourds, tomatoes

Whole Grains: Oats, millet, whole wheat

Proteins: Lentils, legumes, paneer

Healthy Fats: Ghee, almonds, flaxseeds, pumpkin seeds, walnuts

Ensure you consume enough iron (leafy greens, legumes, lean meats) and omega-3s (chia seeds, walnuts, eggs, fatty fish). These nutrients strengthen hair follicles and promote healthy growth.

What to Avoid:

Sugary snacks and desserts

Processed foods and refined carbs (white bread, white rice)

Excessive alcohol and smoking

Stay hydrated, but avoid overconsumption of water, which may deplete essential nutrients.

2. Ayurvedic Super-Herbs for Hair Growth

Ayurveda offers powerful herbs that promote hair growth and overall wellness:

Amla (Indian Gooseberry): Rich in Vitamin C, amla strengthens hair and boosts immunity.

Coconut: Use coconut oil for cooking or apply it directly to the scalp.

Curry Leaves: Incorporate into your meals for healthy hair.

Methi (Fenugreek): Soak overnight and consume in the morning or use as a hair mask.

Tulsi (Holy Basil): Brew as tea or add fresh leaves to dishes.

These Ayurvedic remedies nourish your hair from within, supporting diabetes hair loss treatment naturally.

3. Revamp Your Hair Care Routine

Avoid Excessive Heat and Chemicals: Limit heat styling and harsh treatments.

Regular Scalp Massages: Improve blood circulation and strengthen hair roots with Ayurvedic oils.

Herbal Hair Masks: Use ingredients like Bhringraj, Brahmi, and Jatamansi to nourish the scalp.

Ayurvedic Practices: Techniques like Nasya rejuvenate the scalp and promote hair health.

4. Manage Blood Sugar Levels

Controlling blood sugar is key to preventing diabetes-related hair loss. Focus on:

Light Exercise: Regular walks or yoga sessions help maintain balanced blood sugar.

Stress Management: Practice meditation or deep-breathing exercises to reduce stress.

Regular Monitoring: Track your blood sugar levels to stay on top of your health.

Introducing MeVana: Your Ayurvedic Hair Care Solution

If you’re struggling with diabetes and hair loss, MeVana’s personalized Ayurvedic solutions can help restore your hair’s health.

MeVana Slow Infused Hair Oil: Enriched with Brahmi and Jatamansi, this oil nourishes the scalp and stimulates growth.

MeVana Herb Laden Hair Cleanser: A gentle, sulfate-free shampoo infused with methi and turmeric to cleanse and restore balance.

MeVana Moisturising Hair Conditioner: Packed with Brahmi and Yasthimadhu to hydrate and strengthen hair.

Let MeVana’s Ayurvedic hair care regimen guide you back to balanced, beautiful hair – because every strand deserves care!

Final Thoughts

Dealing with diabetes and hair loss can be challenging, but with the right approach, you can manage both effectively. By focusing on a balanced diet, Ayurvedic remedies, proper hair care, and maintaining blood sugar levels, you can support healthier hair growth and overall well-being. Start your journey to better hair health today with MeVana’s holistic solutions!

[ecoilindia]

Linking the Dots: Understanding Disease Connections to Cooking Oil

Cooking oil is a regular part of our diet, but it usually impacts health. All these chronic diseases like diabetes, heart disease and cancer have been linked with oils we cook in. Understanding these connections makes you aware of making good choices that support healthier lives.

What are Cooking Oils?

Cooking oils are extracted from seeds, nuts, fruits, as well as animal fats and serve as a medium in frying, baking, and even flavoring food. Examples include olive oil, canola oil, sunflower oil, or butter. They vary greatly in nutrient compositions and health effects, so careful choice is required depending on specific needs and health priorities.

Types of Cooking Oils: A Comprehensive Guide

Understanding the different types of cooking oils can help you make healthier choices:

Vegetable Oils: Includes canola, soybean, and sunflower oils. High in omega-6 fatty acids.

Seed Oils: Flaxseed, sesame, and pumpkin seed oils are known for their distinct flavors and nutrient profiles.

Nut Oils: Almond, walnut, and hazelnut oils provide a rich source of healthy fats.

Animal Fats: Lard, tallow, and butter are solid at room temperature, higher in saturated fats.

Good Fats vs. Bad Fats: Science Behind Healthy Choices

Not all fats are created equal. Not all unsaturated fats are beneficial for heart health. But saturated and trans fats are linked to increasing cardiovascular risks. The right balance among these fats can be just right for healthy living.

The Disease Caused

The connection between cooking oils and diseases is significant because the type of oil, its composition, and how it’s used can impact your health. Here are some key points:

1. Cardiovascular Diseases

Caused By: High intake of trans fats and saturated fats from hydrogenated oils, margarine, and frequently reused frying oils.

Impact:

Reused frying oils undergo oxidative degradation, forming harmful compounds like trans fats.

These fats increase LDL (bad) cholesterol while decreasing HDL (good) cholesterol.

Such imbalance leads to plaque buildup in arteries (atherosclerosis), heightening the risk of heart attacks, strokes, and other cardiovascular issues.

2. Obesity

Caused By: Excessive consumption of high-calorie oils like those used for deep frying (soybean, canola, and sunflower oils).

Impact:

Frying oils are calorie-dense, and reused oils may contain degraded fats that increase caloric intake without adding nutritional value.

The consumption of fried foods leads to weight gain and obesity, a major risk factor for Type 2 diabetes, heart disease, and certain cancers.

3. Type 2 Diabetes

Caused By: Diets high in omega-6 fatty acids (from soybean and corn oil) and trans fats formed during frying.

Impact:

Reusing frying oils leads to the formation of trans fats, which impair insulin function, increasing the risk of insulin resistance.

Omega-6 fatty acids in these oils can cause inflammation, contributing to the development of Type 2 diabetes.

4. Cancer

Caused By: Repeated use of cooking oil (reusing frying oil) and excessive consumption of refined oils high in omega-6.

Impact:

Reused and overheated oils release harmful compounds like acrylamide, acrolein, and polycyclic aromatic hydrocarbons (PAHs), which are carcinogenic.

High omega-6 intake can increase inflammation, raising the risk of cancers such as breast, prostate, and colorectal cancer.

5. Liver Diseases (Non-Alcoholic Fatty Liver Disease — NAFLD)

Caused By: Excessive intake of refined vegetable oils, trans fats, and omega-6-rich frying oils.

Impact:

Reusing frying oils generates oxidized fats that contribute to fat buildup in the liver, leading to NAFLD.

Over time, this can cause liver inflammation, fibrosis, or even cirrhosis.

6. Inflammatory Diseases (Arthritis, Inflammatory Bowel Disease)

Caused By: Imbalance between omega-6 and omega-3 fatty acids, especially from reused frying oils high in omega-6.

Impact:

Repeatedly frying food increases omega-6 fatty acid levels, promoting the production of pro-inflammatory compounds.

Chronic inflammation can worsen conditions like rheumatoid arthritis and inflammatory bowel disease.

7. Hypertension (High Blood Pressure)

Caused By: Excessive intake of trans fats from reused oils and omega-6 fatty acids.

Impact:

Trans fats from reused frying oils contribute to endothelial dysfunction, damaging blood vessels and leading to hypertension.

An imbalanced omega-6 intake can cause inflammation, disrupting blood pressure regulation.

8. Digestive Issues

Caused By: Overconsumption of deep-fried foods using reused cooking oils with a low smoke point.

Impact:

Deep-fried foods, especially when prepared with reused oils, can slow down digestion and lead to bloating, indigestion, and acid reflux.

Rancid or degraded oils may irritate the gastrointestinal lining, causing discomfort and inflammation.

9. Neurodegenerative Diseases (Alzheimer’s, Dementia)

Caused By: Long-term consumption of trans fats and degraded frying oils.

Impact:

Trans fats in reused frying oils contribute to inflammation and oxidative stress, factors linked to cognitive decline.

Diets high in these unhealthy fats have been associated with an increased risk of neurodegenerative diseases like Alzheimer’s and dementia.

Conclusion: Making Informed Choices About Cooking Oils

Choosing the right cooking oil is crucial for maintaining good health. By understanding the differences in oil types, their nutritional profiles, and their effects on disease risk, you can make better dietary decisions that support long-term wellness.

Source: https://ecoil.in/news-and-blogs/linking-the-dots-understanding-disease-connections-to-cooking-oil

[sr2kiadm]

Fantastic Seeds for Type 2 Diabetes Patients

Here we have brought fantastic seeds for Type 2 diabetes patients to improve their health. They are all rich in different types of nutrients and marvelous. Please give us opportunity to talk about them in detail and increase your knowledge. Type 2 diabetes patients need to read this article very carefully.

[shirleydas123]

Are pumpkin seeds a good source of protein?

Nowadays, people are focused more on health. Recently, there are numerous ways to keep your body healthier. Some of these ways are yoga, exercise, a healthy diet, good sleeping time, etc.

When it comes to snacks, everyone often thinks about the fast food. But move on to something with good diet snacks like seeds. There are many dietary seeds available in the market.

Among all plant foods, seeds are considered to be healthiest one. They include an abundance of vitamins, minerals, healthy monounsaturated fats, and fiber.

People must remember to have seeds when cooking for meals or snacks. Here you can see the health benefits of pumpkin seeds:

1.     What are pumpkin seeds?

Pumpkin is a fruit that belongs to the Cucurbitaceae family or a particular type of squash. It has edible seeds called pumpkin seeds.

These seeds are oval or flat and can be eaten without the white shell. These pumpkin seeds are incredibly rich in helpful elements.

These elements include protein, iron, zinc, healthy fats, and magnesium. As a snack, people eat roasted pumpkin seeds.

More people considered these pumpkin seeds as snacks because the World Health Organisation designated it the best food for zinc and magnesium.

The expansion of exports and food research has increased its popularity as global delectable snack. Also, it is used in many different pharmaceutical preparations and has bets healing benefits.

2.     Health Benefits of Pumpkin

·   Good for bone health 

Magnesium is rich in pumpkin seeds. Regular intake of Pumpkin seeds protein, such as magnesium, helps in growth of bones and also it strengthen the bone. People need to take a considerable amount of magnesium will have higher mineral density in their bone. 

Regular intake of this seed will reduce the issues like osteoporosis and bone fractures. People who are suffering from high inflammation can take this seeds.

Routine intake of pumpkin seeds will give the appropriate calcium to your bones. Every 100g of pumpkin seeds contains 262mg of magnesium. You can regulate the intake of the pumpkin seeds by getting the advice from the healthcare specialist.

·   Maintain your heart health 

This superfood maintains heart health due to its antioxidants, zinc, and magnesium. Pumpkin seeds aids in the management of excessive cholesterol and blood pressure. These heart disease risk factors must be controlled with the proper intake of these seeds.

They could aid in raising the level of nitric oxide in your blood when added to meals. According to recent research on food, consumption of these seeds has a good impact on heart health.

Nitric oxide helps to increase blood flow by dilation of blood arteries. As a result, it lessens the risk of artery plaque building up, preventing heart diseases.

·   Improves quality of sleep

You can sleep better at night if you take pumpkin seeds before bed. Tryptophan, an amino acid that encourages sleep, is naturally found in pumpkin seeds.

The zinc, copper, and selenium in pumpkin seeds provides good quality sleep. Lastly, research indicates magnesium can help lessen tension and anxiety, which are factors in sleeplessness.

·   Immune booster

Pumpkin seeds' Zinc and vitamin E help strengthen our immune system.

Enhancing immune responses and preventing several infectious diseases are two benefits of vitamin E. Also, it can be a good antioxidant which protects your body cells from damaging.

Pumpkin seeds rich in zinc which protects your bodies from pathogen invasion, allergies, and inflammation, avoiding infections and boost immunity.

·   Regulates blood glucose level

Pumpkin seeds may be beneficial in preventing diabetic problems, including excessive cholesterol and blood sugar levels, according to a study looking at their health advantages.

Hypoglycemic qualities of these seeds can aid in better controlling blood sugar levels. By getting an opinion from the doctor, you can intake the pumpkin seeds to balance your glucose level.

3.     protein in pumpkin seeds

Pumpkin seeds are a great source of:

·   Carbs: 3 g

·   Protein: 8.6 g

·   Fat: 14 g

·   Fiber: 1.7 g

·   Manganese: 56% of the Daily Value (DV)

·   Copper: 42% of the DV

·   Magnesium: 40% of the DV

·   Phosphorus: 28% of the DV

·   Zinc: 20% of the DV

·   Iron: 14% of the DV

In addition, pumpkin seeds provide a few antioxidants and very little potassium, riboflavin, and folate. Know the protein in pumpkin seeds and intake it in your daily life and get its massive benefits.

4.     when to eat pumpkin seeds

Are you confused about when to eat pumpkin seeds? If yes, read the below-mentioned points to get rid of your confusion.  You can eat pumpkin seeds at any time of day and to get full beneficial follow the below points.

·   Morning

Routine intake of pumpkin seeds in the morning will give more energy to your body. These seeds can be intake as snack by adding to yogurt, or sprinkled on top of muesli or smoothie bowls for the morning.

·   After workout

Pumpkin seeds are a perfect post-workout snacks. It is because the high protein content in pumpkin seeds aids in muscle growth and repair. You can intake them as roasted or pumpkin seeds with a hint of lemon to get more benefits.

·   Before bedtime

Pumpkin seeds contain tryptophan, which aids in offering the good restful sleep. Eating them before bed helps promote relaxation and restful sleep.

5.     Can raw pumpkin seeds be eaten?

Is anyone wondering can raw pumpkin seeds be eaten? Eating raw pumpkin seeds offers more nutritional and also it boost your health than cooked seeds. Vitamin A, potassium, and copper concentration decrease after cooking, along with water-soluble minerals like vitamins B and C.  

6.     Fiber in pumpkin seeds

Limit your intake of pumpkin seeds to the suggested serving size of around one-quarter cup because they are heavy in calories. However, the seeds' high fiber content helps reduce the desire to overeat by increasing your sense of fullness.

Bottom line

Pumpkin seeds are healthy snack because it holds more nutrients. They can be intake in wide ways like raw seeds, cooked seeds, along with oats and so on. Additionally, their oils and extracts may provide certain advantages to your health.

Based on your unique medical history and conditions, think about speaking with your healthcare professional for advice on using supplements made from pumpkin seeds.

[orthopedicsurgeon1]

Effects Of Magnesium Deficiency & Its Importance - by Dr Ganesh Navaneedhan

We've all heard of magnesium, but many people don't realize how important it is to our general health. Magnesium is known as the "master mineral" since it is essential in over 300 complex metabolic activities in human bodies.

Here are some of the reasons why magnesium is important in our bodies:

It is in charge of transporting calcium across cell membranes. It then helps calcium enter bone tissue. We are well aware that magnesium has anti-inflammatory properties. It can help with the following conditions:

Alzheimer's disease

Arthritis

High blood pressure

Diabetes

Respiratory problems

As a result, magnesium shortage can lead to a number of health issues. This mineral is used at the cellular level in our bodies. It is critical to schedule an appointment with your doctor to check your magnesium levels; however, a simple blood test will not reveal whether or not magnesium is present.

Here are some indicators that a person may be deficient in magnesium:

Bone weakness

Heart problems

Increased Tiredness

Muscle spasms on a regular basis

Anxiety, nauseousness, and tremors

Blood pressure elevation

Diabetes mellitus type 2

Memory loss

Decision-making Difficulties

While patients with magnesium shortages experience similar symptoms, it is not certain that everybody experiencing these symptoms is suffering from magnesium deficiencies. As a result, the only way to raise the amount of magnesium in your body is to change your diet and incorporate magnesium-rich foods, or to supplement your diet with magnesium-based food items.

Magnesium overdose is practically impossible, and many people are unable to track their magnesium consumption. Excessive consumption of anything, on the other hand, is not a good idea.

Excess magnesium consumption could result in the following problems:

Diarrhoea

Slow inhalation

abnormal heartbeats

This high level of magnesium in the body may be due to the fact that some supplements are difficult to absorb in the human body. It is therefore preferable to consume a low-cost diet to guarantee that your magnesium levels are in line with your body's requirements.

Here are a few foods that can help treat magnesium shortage symptoms:

roasted pumpkin seeds

The soybean

The seeds of a sunflower

Seeds of sesame

garbanzo beans

Spinach, almonds, plus a variety of other ingredients

[upyogiorganic]

What is Benefit Pumpkin Seeds?

Pumpkin seeds, also known as pepitas, are a nutrient-rich food that provide a variety of health benefits, including:

High in Nutrients: Pumpkin seeds are a good source of protein, healthy fats, fiber, vitamins, and minerals, including magnesium, zinc, and potassium.

May Improve Heart Health: Pumpkin seeds contain antioxidants and healthy fats, which can help to reduce inflammation and improve heart health.

May Regulate Blood Sugar: Pumpkin seeds are a good source of fiber and protein, which can help to regulate blood sugar levels and reduce the risk of type 2 diabetes.

May Boost Immunity: Pumpkin seeds are a good source of antioxidants, which can help to boost the immune system and reduce the risk of certain diseases.

May Improve Sleep: Pumpkin seeds are a good source of tryptophan, an amino acid that can help to promote better sleep.

May Improve Prostate Health: Pumpkin seeds contain compounds that have been shown to help improve prostate health and reduce the risk of prostate cancer.

May Aid in Weight Loss: Pumpkin seeds are a good source of fiber and protein, which can help to reduce appetite and promote weight loss.

Overall, pumpkin seeds are a nutritious and delicious food that can provide a range of health benefits and help to support overall health and wellness.

[snacqting]

From Energy Boost to Digestive Health: The Many Benefits of Granola

Granola is often touted as a healthy snack option due to its reputation for being high in fiber, protein, and other nutrients. Let me tell you the benefits of consuming granolas.

1. High in Fiber: It is often made with ingredients like oats, which are high in fiber. This can help to keep you feeling full and satisfied for longer, which can be beneficial for weight management and reducing the risk of overeating.

2. Source of Protein: This can be a good source of protein, which is important for building and repairing tissues, maintaining a healthy immune system, and other important bodily functions.

3. Nutrient-Dense: Depending on the ingredients used, granola can be a good source of micronutrients like iron, magnesium, and zinc. These nutrients are important for various bodily functions, including energy production, maintaining healthy bones, and regulating the immune system.

4. Versatile: This can be a versatile snack that can be customized to suit your taste preferences and nutritional needs.

While it can be a great option for some people, is granola healthy? Here are the widely-known drawbacks of consuming granolas:

1. High in Calories: Granolas can be high in calories due to the high-fat content of nuts and seeds. Additionally, many store-bought granolas contain added sugars, which can also increase the calorie content.

2. High in Added Sugars: Many store-bought granolas contain added sugars, which can contribute to a variety of health problems like obesity, type 2 diabetes, and heart disease. It is important to read the ingredient list carefully to avoid granolas with added sugars.

3. High in Fat: Granolas can be high in fat due to the nuts and seeds used in its preparation. While these fats are often healthy, they can still contribute to calorie intake and may not be suitable for people with certain medical conditions.

4. Portion Control: Due to its high-calorie content, it is important to practice portion control when consuming granola. Overeating can quickly lead to weight gain and other health problems.

Tips for Making Granola a Healthy Snack:

If you enjoy these gluten-free snacks and want to add them to your daily diet, here are some tips to keep in mind:

1. Make Your Own: Making your own granolas allows you to control the ingredients and reduce the amount of added sugars. You can use healthy fats like olive oil or coconut oil instead of butter or vegetable oil, and you can sweeten it with natural sweeteners like honey or maple syrup.

2. Watch Your Portion Size: It is important to practice portion control when consuming granolas. A serving size of granola is typically 1/4-1/2 cup.

3. Choose Low-Sugar Options: When purchasing store-bought granolas, look for options that are low in added sugars.

4. Add Fresh Fruit: Adding fresh fruit to your bowl can provide additional nutrients and flavor without adding extra calories.

5. Use as a Topping: Granolas can be a great addition to yogurt and smoothie bowls. Using it as a topping instead of eating it on its own can help to reduce portion sizes. 

Making your own granola sweet and savory mix can be a fun and delicious way to create a snack that suits your taste preferences. Here is an easy recipe that you can modify to suit your own tastes:

Ingredients:

● 3 cups rolled oats

● 1/2 cup chopped nuts (e.g. almonds, pecans, walnuts)

● 1/2 cup seeds (e.g. pumpkin seeds, sunflower seeds)

● 1/2 cup dried fruit (e.g. raisins, cranberries, chopped apricots)

● 1/4 cup honey or maple syrup

● 1/4 cup coconut oil

● 1 teaspoon cinnamon

● 1/2 teaspoon salt

● 1/4 teaspoon black pepper 

Instructions:

1. Preheat your oven to 300°F (150°C).

2. In a large mixing bowl, combine the oats, nuts, seeds, dried fruit, cinnamon, salt, and black pepper.

3. In a separate bowl, whisk together the honey or maple syrup and the olive oil or coconut oil.

4. Pour all the ingredients over the dry ingredients and stir until everything is well-coated.

5. Spread the mixture into a parchment paper-lined baking sheet, evenly.

6. Bake for 20-25 minutes, stirring occasionally until the granola is golden brown and crispy.

7. Let the granola cool completely on the baking sheet, then store it in an airtight container at room temperature. 

Variations:

● For a sweeter variant, add more honey or maple syrup, or use a sweeter dried fruit like dates or figs.

● For a more savory mix, omit the cinnamon. You can also add spices like paprika or cumin for a spicy kick. 

With this simple recipe and some creativity, you can make delicious and nutritious granolas that are tailored to your own preferences.

[xtruss]

4 "Bad" Fats You Should Be Eating, According to Dietitians

You know that avocado and olive oil are smart choices, but it's time to add these sometimes-avoided foods back to your menu.

— Karla Walsh | Reviewed By Dietitian Maria Laura Haddad-Garcia | March 18, 2023

Credit: Getty Images

As BFFs with their favorite bottle of olive oil and proud avocado toast aficionados, EatingWell editors were certainly more than happy to see the trends of chalky, fat-free cookies and air-pumped fro-yo fade away.

The low-fat era in the 1980s and 1990s continues to have some ripple effects on the food system and the reputation of certain products, it seems, especially regarding the whole family of fats. As a reminder, fat is not to be feared!

In addition to carbohydrates and protein, "fat is an essential macronutrient that plays several important roles in the body," says Lauren Harris-Pincus, M.S., RDN, a New Jersey-based registered dietitian, founder of NutritionStarringYOU.com and author of The Everything Easy Pre-Diabetes Cookbook.

These important functions include boosting the body's ability to absorb fat-soluble vitamins like A, D, E and K, producing certain hormones that support bone health, reproduction and muscle mass, and playing a role in cell structure, function and communication, Harris-Pincus confirms.

Plus, fat plays a major role in boosting your brainpower: "The brain is 60% fat, so fat consumption is important for cognition and memory," she adds.

The benefits of consuming fats don't stop there, says Mary Stewart, RD, LD, a registered dietitian and the founder of Cultivate Nutrition in Dallas.

"Fat delivers flavor and fullness to our meals," Stewart explains. And you can max out your health benefits by choosing the optimal amount and the right kinds, she says: "Consuming healthy fats is linked to reduced chronic inflammation, brain health, cardiovascular health and a stronger immune system."

Are Fats Bad For You?

All foods that contain calories from fat include a mixture of different types of fats, Stewart says. They fall into one of three categories.

Saturated Fat is found in animal products, such as meat, full-fat dairy and tropical oils. These fats are typically solid at room temperature since their chemical structure includes carbon molecules that are saturated with hydrogen atoms.

Unsaturated Fat is liquid at room temperature, again, due to its molecular makeup. These come in two types: monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs), both of which play a beneficial role in supporting our health, according to Stewart.

1– MUFAs "have extensively been researched to validate a positive impact on cardiovascular health, gut health and inflammation," Stewart says. You can score them via macadamia nuts, olives, avocados, olive oil, avocado oil, canola oil and peanut oil.

2– PUFAs "have been shown to reduce LDL cholesterol, increase HDL cholesterol and protect against cardiovascular and neurodegenerative diseases," Stewart notes. You might hear these broken down further into omega-6s (linolenic) and omega-3s (EPA and DHA). Get your dose from walnuts, flaxseed, pumpkin seeds, chia seeds, hemp seeds, soybean oil and canola oil.

Trans Fats can be found naturally in a handful of foods but used to be mainly spotted in some processed foods and fast foods that include vegetable oils altered in a way that made them more self-stable. These added trans fats have been phased out after being banned by the FDA.

So how can you determine which fats you should consume and which to limit?

As mentioned, research backs up the fact that unsaturated fats are a boon for your body in moderation, to the tune of 20% to 25% or so of total calories from fat. Think of experts flipping on the green light for these.

A yellow light goes to saturated fats; proceed with caution, but definitely don't avoid them at all costs, Harris-Pincus and Stewart agree.

Saturated fat has been controversial—per a 2023 article published in Current Opinion in Endocrinology, Diabetes and Obesity—in research communities and in the public conversation over the years and has been deemed as a "bad fat" by many, Stewart says. "But it's actually an important part of our health on a cellular level."

Fatty acids (both saturated and unsaturated) form the structure of our cell membranes, which makes the cells fluid, allows nutrients to enter the cells, and ushers waste out. Some studies have hinted that a very high saturated fat intake is associated with a greater risk of cardiovascular disease, but other research calls that theory into question. As experts continue to learn more, to find a happy medium, aim to follow the 2020-2025 Dietary Guidelines for Americans' recommendation for up to 10% of fats from saturated sources. If you have any current heart health risk factors, a family history of heart disease or a previous diagnosis of high cholesterol, your doctor or dietitian may also suggest limiting saturated fat more.

The trans fats are the only ones that we'll switch the red light on for.

"Artificial trans fat is a type of fat we definitely want to steer clear of, as it's associated with increased risk of chronic conditions like diabetes, heart disease and other inflammatory-related conditions," Stewart says.

Since the science is so strong about the health harms of these artificial trans fats, the FDA announced in 2015 that food producers had until 2020 to eliminate trans fats from their recipes. The amount left in the food system should be sparse, but trace amounts might still be in circulation.

"One of the best ways to circumvent this harmful fat is to read the ingredient list and avoid products that list partially hydrogenated oil in products like cookies, pie, cakes, crackers and avoid deep-fried foods as they are usually fried in oils containing trans fat," Stewart says.

4 "Bad" Fats You Should Eat

After that reminder that nuts, seeds, vegetable-based oils and avocado—the common "good fats" you're likely familiar with—are still your best bets, Stewart and Harris-Pincus share their picks for the best under-loved and under-used fats they consume in moderation (and recommend clients do, too).

Whole Eggs

Don't toss that yolk! Eggs, in their whole form, including the yolk and white, are packed with protein and some fat, a macronutrient mix that supports muscle mass and sustained energy.

"Eggs also have a healthy dose of vitamins and minerals like choline, vitamin D, iron, zinc and B vitamins," Stewart says, and nearly all of those micronutrients are tucked away in the egg yolk. "This winning combo will support immune health, brain health, and fight inflammatory conditions."

While eggs do contain cholesterol, dietary cholesterol consumption does not appear to impact cholesterol levels directly, Harris-Pincus says. Hence, she says that "up to one egg per day is fine for most people."

Whole Milk Products

For individuals who are among the 65% of the world's population, per a 2023 review in the International Dairy Journal, who deal with some level of malabsorption of lactose (the natural type of sugar in dairy), you'll still want to steer clear when possible. But for those who can consume milk without digestive discomfort, dairy has a "unique nutritional profile," Harris-Pincus says. And you need not stick to skim milk, nonfat yogurt or fat-free cheese.

"Whole milk is a great source of protein and offers a variety of vitamins and minerals, like vitamin B12, calcium, potassium and magnesium," she explains.

According to a study published in December 2022 in The American Journal of Clinical Nutrition, males who consumed the most dairy-derived saturated fats had a lower risk for heart disease, higher HDL and lower triglycerides than their dairy-free peers.

Aim for three total servings of dairy (1 cup of yogurt, kefir or milk, 1½ ounces of cheese, ⅓ cup shredded cheese) per day. If desired, mix and match whole, low-fat and nonfat.

Butter

While we'd never suggest you stray from cooking and finishing with olive oil, avocado oil or your other go-to, there's certainly a time and place for butter (in baked goods, for basting) and its clarified cousin, ghee. Nothing compares to the rich flavor both provide. Plus, ghee and butter contain butyric acid, a short-chain fatty acid known to support gut health and reduce overall inflammation, per a 2021 article published in Gut Microbes.

"Another benefit of butter and ghee is that they offer 11% to 13% of your daily value of vitamin A in just 1 tablespoon. Vitamin A supports our immune system and eye health," Stewart says.

Stick to 1 tablespoon or less per day.

Coconut Oil

As a staple of the keto diet, paleo diet, vegan diet and more, "coconut oil tends to wear a 'health halo,' and although it's a plant-based oil, it's high in saturated fat, which has been shown to potentially raise levels of the 'bad' kind of cholesterol, LDL," Harris-Pincus says. At the same time, she says, "there is some evidence that coconut oil can raise the 'good' HDL, although more research is needed."

Coconut oil contains a type of saturated fat called medium-chain triglycerides (MCTs), which has been shown to possibly help those who use it manage weight, decrease insulin resistance and reduce their risk for metabolic syndrome, Stewart adds. Another April 2022 study in the Journal of Functional Foods suggested the intake of MCTs can benefit the gut microbiome and metabolic health.

Until more is known, give it a shot every so often, but don't use it for every oil occasion, Harris-Pincus recommends.

"If you enjoy the flavor of coconut oil, feel free to use a modest amount in your cooking—but not because you believe it is inherently healthier than other oils like monounsaturated olive, avocado or canola oils," she says.

The Bottom Line

Fat is an important macronutrient that promotes satisfaction from meals and adds flavor to them, all while potentially supporting health and longevity. While unsaturated fats should be the most prominent source of calories from fat in your diet, most populations can enjoy saturated fats in moderation.

You might even snag some health benefits from a few of the previously smeared "bad" fats, including butter, ghee, coconut oil, whole milk products and whole eggs.

[financialsmatter]

Fat Food Frenzy

To the average consumer, names like Kraft Heinz, Unilever, Kellogg and Nestle, aren’t often co-related with a Fat Food Frenzy. However, recent studies by WASSH (the World Action on Salt, Sugar & Health  show that "Four of the world's biggest food manufacturers are over-reliant on the sales of unhealthy food despite each claiming to be active in improving the healthfulness of their products." So, if you’re wondering why you see so many fat people in America it’s because deceptive marketing – by these and other major companies – has led the public to believe their products are healthy and safe. WASSH also reported that Kraft Heinz, Kellogg, Unilever, and Nestle are promoting diets high in fat and sugar, which could potentially increase the risk of obesity and chronic illnesses such as cardiovascular disease, type 2 diabetes, non-alcoholic fatty liver disease, and certain cancers if consumed regularly. (Scooby Doo HUH?) Effects of Fat Food Frenzy In addition, the consumption of junk food may cause adverse changes in the brain and result in cognitive impairment. And in addition to this we would like to know why are the largest food companies in the world also pushing a 'woke' agenda?        Maybe it’s because – like the War on Poverty and the War on Drugs – the Boyz have now shifted to a War on your diet or a War on your body. Or Maybe they don’t want us to know that most grains should be fermented in some way.  Because when they say 'highly processed' in the modern context, they mean a lot of industrial **** has been done to it with a lot of modern chemistry. Or Maybe, JUST MAYBE most people are too fat and lazy to learn about how they’re being poisoned by these mega-corporations…kinda like they ignore how Big Pharma poisoning everyone on the planet in the name of profit. Ironically (or NOT) what’s really weird about this is how food plants around the country seem to be going up in smoke…but not junk food plants.   Fat Food Frenzy Leaders Sad to say, companies like Nestle need to put “Buyers Beware” labeling on their companies that contain harmful additives and seed oils. Those companies include: Gerber Perrier Poland Spring S. Pellegrino Deer Park Toll House Coffee-Mate Starbucks Coffee at Home Carnation Stouffer’s Hot Pockets DiGiorno Pizza Buitoni Pasta Tombstone Pizza Lean Cuisine Sweet Earth Libby’s Pumpkin Carnation Häagen-Dazs Purina Alpo Fancy Feast Friskies Tidy Cats Go ahead…read the label of ingredients.       Hopefully the WOKE agenda will hit these companies where it hurts most…their earnings. In the meantime, see what consumer companies are currently hidden values in our March “…In Plain English” newsletter (HERE). Share this with a friend…especially if they buy any of the above-mentioned products. They’ll thank YOU later. Remember: We’re Not Just About Finance But we use finance to give you hope. ********************************* Invest with confidence. Sincerely, James Vincent The Reverend of Finance Copyright © 2023 It's Not Just About Finance, LLC, All rights reserved. You are receiving this email because you opted in via our website. Read the full article

[diabetes-reversal-clinic]

5 amazing seeds to control your blood sugar levels

In this article, we will see the best ways to control your blood sugar levels with the help of 5 amazing seeds. From methi seeds to sabja seeds, these amazing seeds can help you manage your blood glucose levels while also adding flavor and fibre to your food.

When it comes to diabetes reverse it is always recommended to include low GI foods in your diet to avoid sudden sugar spikes. Non-starchy vegetables such as broccoli, green leafy vegetables, carrots, and fruits such as oranges, apples, berries, whole grains, and protein are essential components of a healthy diabetes diet because they provide the necessary nutrients and aid in glucose tolerance. The way you prepare your food and what you add to it can both increase the nutritional value of a meal. Fenugreek and ajwain seeds help to slow carb absorption and keep blood sugar levels from skyrocketing. Apart from that, there are certain seeds that you can add to your cereals, smoothies, or snacks to help you stay full longer and avoid unhealthy cravings.To control your blood sugar levels here are some amazing seeds listen below.

5 Miracle Seeds for Diabetics

Methi Seeds (Fenugreek Seeds): “Galactomannan,” a soluble fibre found in fenugreek seeds, is an important ingredient that slows carb digestion and absorption. As a result, diabetics’ blood glucose levels fall and their glucose tolerance improves.

Ajwain Seeds (Carom Seeds): Because of their high fiber content, which helps to stabilise blood sugar levels, they can be used to manage diabetes. Furthermore, the seeds have anti-inflammatory and antioxidant properties, and they aid in metabolism. These benefits may encourage weight loss, which is beneficial for diabetes management.

Sabja Seeds (Basil Seeds): These seeds are high in fiber. Diabetes patients were frequently given sabja seeds right before meals in several studies, which prevented the blood glucose surge. Sabja seeds were found to be extremely effective in lowering blood sugar levels in people with type 2 diabetes.

Alsi Seeds (Flax Seeds): They are extremely beneficial to our health. They are high in insoluble fiber, which helps the body’s blood sugar levels as well as our gut health. A recent study found that flaxseeds have a higher chance of lowering the prevalence of both type 1 and type 2 diabetes. This is due to the presence of flax lignan in them.

Kaddu Seeds (Pumpkin Seeds): Pumpkin seeds are high in compounds such as Trigonelline (TRG), Nicotinic acid (NA), and D-chiro-inositol (DCI). They also have protein, dietary fibre, omega-6 fats, and magnesium, all of which are beneficial to diabetes management.

Include these seeds in your daily diet to combat diabetes and live a stress-free life.

In order to get more guidance from an expert in diabetes and Ayurveda, and to get help in reversing your diabetes in a holistic way, connect with us at +91 88847 22267 or Mail: info@diabetesreversal.clinic or visit our website https://diabetesreversal.clinic/ and request a call back.

[goodhealthandwealth]

What Is The Keto Diet and The Benefits

So what is the keto diet? In short, it’s a diet that promotes a state of ketosis in the body. Ketosis is a metabolic state that occurs when the body doesn’t have enough glucose to use for energy, so it starts burning stored fat instead.

This can lead to weight loss and other benefits like reduced inflammation and better mental clarity. The keto diet is based on a very low-carb, high-fat diet. The goal is to get the body to switch from burning glucose for energy to burning ketones, which are produced when the body breaks down fat.

This can be achieved by restricting carbohydrates to around 50 grams a day or less and increasing the intake of healthy fats.

So what are the benefits?

Weight loss is the most obvious benefit, but the keto diet has also been shown to reduce inflammation, improve mental clarity and cognitive function, and even help to reverse type 2 diabetes.

When learning what is the keto diet there are a few things to keep in mind. First, it’s important to make sure you’re eating enough healthy fats.

Second, it’s important to track your carb intake to stay in ketosis.

Third, you’re going to want to limit your intake of high-carbohydrate foods.

Finally, make sure you’re getting enough protein and electrolytes. The keto diet is a high-fat, low-carbohydrate diet that can help you lose weight. On the keto diet, you eat a lot of healthy fats, a moderate amount of protein, and very few carbohydrates.

This combination of foods helps your body enter a state of ketosis, where it starts burning fat for energy instead of carbohydrates.

It can help you lose weight because it causes you to burn more calories and because it reduces your appetite. The keto diet is also a good way to improve your health.

It helps you reduce your risk of heart disease and improve your cholesterol levels. This diet can also help you reduce your risk of diabetes and cancer.

Best Foods for keto diet:

Healthy fats:

Healthy fats are a key component. Some of the best foods for keto diet for healthy fats include olive oil, avocado oil, coconut oil, and butter.

Healthy proteins:

Low-carb vegetables:

Vegetables are a key part of any healthy diet, and the ketosis diet is no exception. Some good low-carb vegetable options include broccoli, cauliflower, asparagus, green beans, and bell peppers.

Nuts and seeds:

Nuts and seeds are great sources of healthy fats, protein, and fiber. Some of the best foods for keto diet options include almonds, walnuts, pecans, sunflower seeds, and pumpkin seeds. Berries: Berries are a great source of antioxidants.

Conclusion,

The ketosis diet is a low-carb, high-fat diet. It helps your body to burn fat for energy. This diet is a great way to lose weight and improve your overall health.

Speak with Dr.Colbert today to further understand what is the keto diet and how it can benefit your health.

[steadymantra]

FOOD THAT BOOST’S IMMUNE SYSTEM IN ADULTS

In a post COVID ravaged world, everyone has just one question on their minds, “How can I strengthen my immunity from the inside?” Overall, your immune system performs an excellent job of protecting you from disease-causing germs most of the time.

But occasionally it fails: when a pathogen infiltrates your body and makes you ill. Is it feasible to intervene and strengthen your immune system throughout this process? What if you changed your diet? Should you take vitamins or other supplements? Make any additional lifestyle adjustments in the hopes of eliciting a near-perfect immunological response?

You can find your answers to all these questions and more throughout the course of this article.  

How to boost immune system naturally?

The prospect of increasing your immunity quickly is appealing, but the capacity to do so has proven to be challenging for a variety of reasons. The immune system is, in fact, a complex system, and not a single organ. It requires balance and harmony to work properly.

There are still a lot of experts who despite spending years of their career studying the immune system, don't understand about the complexities and interconnectivity of different immune responses. As of now, the influence of lifestyle on the development of natural immunity is not comprehensively understood.  

But it doesn't imply that the impacts of lifestyle on the immune system aren't significant and should not be researched any further. In both animals as well as people, researchers are investigating the impact of nutrition, age, exercise, psychological stress, and other variables on immune response. Meanwhile, general healthy-living techniques make sense since they are expected to improve immune function over time, as they display some other documented health advantages.

Healthy ways to strengthen your immune system

Your first line of protection for bolstering your immune system should be to live and maintain a healthy lifestyle. Following basic good-health principles is the single most important action you can take to proactively keep your immune system in excellent functioning order. When you shield your body from environmental intrusions and supplement it with healthy-living tactics like the ones listed below, all aspects of your body, especially your immune system, perform better.  

Quit smoking

Consume a diet rich in fruits and vegetables

Engage in regular physical activity

Keep a healthy weight

If you consume alcohol daily, do so in moderation

Get enough sleep

Take precautions to avoid infection, like washing your hands often and properly cooking meats

Make an effort to reduce stress

Be up-to-date on all prescribed immunizations. Vaccines prepare your immune system to combat illnesses before they enter your body.  

Why is eating healthy important?

The in-built battalion of your immune system starts its march within your stomach, just like any other battle force. Immune system soldiers in good health require consistent nutrition. Scientists have long observed that poor and malnourished individuals are more prone to getting bedridden with infectious illnesses. For instance, experts are of the opinion that some dietary components, such as a high simple sugar intake or processed foods, would have a negative impact on immune function. These opinions were formulated by research conducted on the impact of diet on the human immunological system.

There is some indication that different deficiencies in the body's micronutrient levels, such as selenium, zinc, iron, folic acid, copper, and vitamins A, C, B6, and E, influence immunological responses in animals, as evaluated via their test tube body fluid samples. However, the significance of these immune system abnormalities on animal health is less evident, and the effect of comparable abnormalities on human immunological response is yet to be determined.

So, what are your options? If you feel that your diet isn't meeting all of your micronutrient demands — perhaps because you don't enjoy veggies or that certain foods are unavailable where you live— taking a daily mineral and multivitamin supplement may provide additional health advantages in addition to any immune-boosting effects. Taking massive amounts of a single vitamin does not work. More isn't always better. Ensure that your supplementary vitamin dosage is regulated as per your health advisor's directions.  

Immunity boosting foods for COVID

The food you consume registers significant impact on your overall health and immunity. Consume meals low on carbs to help reduce high blood pressure and blood sugar. A low carb diet can help reduce the progression of diabetes, while a protein-rich diet will keep you be in shape.  

In addition, eat vegetables and fruits high in ascorbic acid, beta carotene, and other necessary vitamins on a daily basis. Certain foods, such as mushrooms, bell peppers, tomatoes, and green vegetables like spinach and broccoli, are also effective candidates for enhancing the body's resistance to infections.

If going out to buy foods isn't an option due to local lockdown in your area, you can take omega 3 fatty acid capsules to boost up your daily nutrition intake.

Ginger, gooseberries (amla), and turmeric are examples of natural immune boosters. Some of these superfoods are regular components in Indian cuisines and snacks. Garlic, Basel leaves, and black cumin are among herbs that might help increase immunity. Sunflower seeds, flax seeds, pumpkin seeds, and melon seeds are high in protein and vitamin E.

Natural probiotics such as yoghurt, and fermented foods are also good sources of rejuvenating the balance of gut bacteria, which is essential for nutrition absorption by your digestive system. These are also fantastic solutions for the elderly.  

Foods that weaken immune system

The immune system protects the body from communicable diseases such as the common cold, flu, cholera, typhoid etc. Nutrition is a crucial aspect in maintaining a healthy immune system.

High blood sugar levels have been linked to a weakened immunological response in studies. Restricting your intake of beverages and sugary foods can help you regulate your blood sugar and boost your immune system.  

1. Processed foods

Many processed foods are high in bad fats, carbohydrates, and chemicals. These are used to improve the texture, taste, and shelf life of a food, but several research studies demonstrate that they may impair the immune system.

Some processed meals containing a lot of ingredients are:

microwaveable meals

canned foods

chips

cakes and cookies

According to one 2017 research, consuming foods containing chemicals may raise the risk of a number of chronic metabolic or inflammatory diseases. Sucralose, carboxymethylcellulose, aspartame, sodium, polysorbate-80, and carrageenan were among the additives investigated in the study.

The researchers also discovered that persons who consume a lot of additives are more likely to be obese, have insulin resistance, and immune-related inflammation.

Meanwhile, according to a 2014 review, a high consumption of salt, refined sugar, and saturated fatty acids, along with a lack of omega-3 fatty acids, can all contribute to damage the immune system.

2. Foods that are high in sugar

People who consume a lot of sugar have a higher chance of developing various chronic diseases, including type 2 diabetes and coronary heart disease.

Common sugary foods include the following:

marmalades, preserves, and sweets

flavored milk and sweetened dairy products

cakes and cookies

sugary breakfast cereals

sugary drinks, like soda and soft drinks

A high-sugar diet may also impair the immune system's ability to fight illnesses. This might happen by a decrease in the efficiency of white blood cells that helps in boosting inflammation.

3. Foods that are high in refined carbohydrates

Processed and high-refined-carbohydrate foods, such as refined sugar and white flour, have been linked to increased oxidative stress and inflammation, both of which can impair the immune system.

Refined carbohydrates can be found in the following foods:

white rice

sweets, cakes and cookies, made with white flour

white bread

The Final Takeaway

Anyone wishing to boost their immune system should avoid diets heavy in processed carbs, additives and sugar. These foods may have an anti-immune effect.

On the other hand, a diversified, nutrient-dense diet, may help enhance your immune system and minimize inflammation.

[shelleycollinsna]

What are the benefits of eating healthy?

A healthy diet usually includes nutrient-dense foods from all significant food teams, including lean proteins, entire grains, healthy fats, as well as vegetables and fruits of lots of shades.

Healthy eating additionally implies replacing foods which contain trans fats, added salt, and sugar with more healthy choices.

Complying with a healthy diet has lots of health and wellness advantages, including structure strong bones, safeguarding the heart, protecting against condition, and also improving mood.

This write-up takes a look at the leading 10 advantages of a healthful diet plan, and also the evidence behind them.

1. Heart health and wellness

According to the Centers for Illness Control as well as Avoidance (CDC) Relied on Source, heart disease is the leading cause of death for grownups in the United States.

The American Heart Organization (AHA) state that virtually half of UNITED STATE adults live with some form of heart disease.

Hypertension, or high blood pressure, is a growing problem in the U.S. The problem may result in cardiac arrest, cardiac arrest, and also stroke.

Some resources report that it is possible to stop up to 80% of premature cardiovascular disease and also stroke medical diagnoses with lifestyle modifications, such as boosting physical activity as well as healthful consuming.

The foods people consume may lower their blood pressure and also aid maintain their heart healthy.

The dietary methods to stop hypertension diet plan, known as the DASH diet, includes lots of healthful foods for the heart. The program recommends the following:

consuming lots of veggies, fruits, as well as entire grains

selecting fat-free or low fat dairy items, fish, poultry, beans, nuts, as well as veggie oils

restricting saturated and also trans fat intake, such as fatty meats and full-fat dairy products

restricting drinks and also foods that contain sugarcoated

restricting sodium intake to less than 2,300 milligrams per day-- ideally 1,500 mg daily-- and also boosting consumption of potassium, magnesium, as well as calcium

High fiber foods are also critical for keeping the heart healthy and balanced.

The AHA state that nutritional fiber assists improve blood cholesterol as well as decreases the risk of heart disease, stroke, obesity, and type 2 diabetes.

The medical community has actually long recognized the link between trans fats and heart-related diseases, such as coronary heart problem.

Limiting particular types of fats may additionally improve heart wellness. For example, getting rid of trans fats lowers the levels of low-density lipoprotein cholesterol. This sort of cholesterol triggers plaque to gather within the arteries, enhancing the danger of cardiovascular disease as well as stroke.

Lowering blood pressure may also promote heart health and wellness. A person may accomplish this by limiting their salt intake to no more than 1,500 milligrams per day.

Food makers add salt to numerous refined and also instant foods, as well as a person who desires to lower their high blood pressure need to avoid these items.

2. Minimized illness risk

Consuming foods that contain anti-oxidants may decrease a person's danger of establishing toxic cells by safeguarding cells from damage.

The presence of complimentary radicals in the body raises the risk of illnesses, but antioxidants may help remove them to lower the probability of this condition.

Several phytochemicals located in fruits, veggies, nuts, and vegetables work as anti-oxidants, including beta-carotene, lycopene, as well as vitamins A, C, as well as E.

According to the National Institute, though humans trials are undetermined, there are laboratory and pet researches that link certain anti-oxidants to a decreased incidence of complimentary extreme damage.

Foods high in antioxidants include:

berries such as blueberries as well as raspberries

dark leafy eco-friendlies

pumpkin and carrots

nuts and also seeds

Having weight problems might increase a person's danger of creating illness and also related to poorer end results. Maintaining a modest weight may minimize these risks.

In a 2014 study, researchers located that a diet plan abundant in fruits reduced the risk of upper stomach tract illness.

They likewise located that a diet regimen abundant in vegetables, fruits, and also fiber decreased the threat of colon cancer cells, while a diet abundant in fiber lowers the risk of liver bad cells.

3. Much finer state of mind

Some evidence suggests a close relationship between diet plan as well as state of mind.

In 2016, scientists discovered that diet regimens with a high glycemic load may cause increased symptoms of clinical depression and also tiredness.

A diet with a high glycemic load includes lots of polished carbs, such as those discovered in soft drinks, cakes, white bread, as well as biscuits. Veggies, entire fruit, as well as whole grains have a lower glycemic tons.

If an individual believes they have signs of depression, speaking to a doctor or psychological health professional may aid.

4. Boosted digestive tract health and wellness

The colon has plenty of naturally occurring bacteria, which play important functions in metabolism and also food digestion.

Particular pressures of germs additionally produce vitamins K and B, which profit the colon. These pressures likewise may help battle hazardous bacteria and also viruses.

A diet plan low in fiber and also high in sugar and also fat changes the intestine microbiome, enhancing swelling in the location.

Nonetheless, a diet regimen abundant in vegetables, fruits, legumes, and entire grains provides a mix of prebiotics as well as probiotics that assist good germs thrive in the colon.

These fermented foods are rich in probiotics:

yogurt

kimchi

sauerkraut

miso

kefir

Fiber is a briskly accessible prebiotic as well as is bountiful in beans, grains, fruits, and also vegetables. It also promotes routine defecation, which may aid prevent digestive tract illnesses as well as diverticulitis.

5. Boosted memory

A healthy diet plan may assist maintain cognition as well as brain health and wellness.

A 2015 research identified nutrients and also foods that shield against cognitive decrease and mental deterioration. The researchers discovered the complying with to be valuable:

vitamin D, vitamin C, as well as vitamin E.

omega-3 fatty acids.

flavonoids and also polyphenols.

fish.

Among other diet regimens, the Mediterranean diet regimen includes most of these nutrients.

6. Weight reduction.

Preserving a modest weight may help in reducing the risk of persistent wellness issues. Having obese or excessive weight are threat factors for a number of problems, including:.

cardiovascular disease.

kind 2 diabetes.

poor bone density.

Lots of healthful foods, including vegetables, fruits, as well as beans, are reduced in calories than many refined foods.

An individual may identify their calorie needs making use of support from the Dietary Guidelines for Americans 2015-- 2020.

Preserving a healthful diet plan free from refined foods may aid a person keep within their day-to-day restriction without keeping track of calorie consumption.

Nutritional fiber is certainly vital for managing weight. Plant-based foods contain plenty of dietary fiber, which aids control appetite by making individuals really feel fuller for longer.

In 2018, scientists found that a diet rich in fiber and lean proteins take to weight-loss without the need for keeping an eye on calorie consumption.

7. Diabetic issues management.

A healthful diet regimen may aid a person with diabetic issues in:.

handling blood glucose degrees.

maintaining blood pressure and also cholesterol within target arrays.

avoiding or delaying complications of diabetes.

keeping a modest weight.

It is vital for people with diabetes mellitus to restrict their intake of foods with added sugar and also salt. They must also consider staying clear of deep-fried foods high in saturated and trans fats.

8. Solid bones as well as teeth.

A diet plan with ample calcium and also magnesium is essential for solid bones and teeth. Maintaining the bones healthy may minimize the risk of bone concerns later in life, such as weakening of bones.

The adhering to foods are abundant in calcium:.

low fat milk products.

broccoli.

cauliflower.

cabbage.

tinned fish with bones.

tofu.

legumes.

Food producers typically fortify grains and also plant-based milks with calcium.

Magnesium is abundant in many foods, and also a few of the very most resources consist of leafed eco-friendly vegetables, nuts, seeds, and also entire grains.

9. Getting a good night's sleep.

A range of aspects, consisting of rest apnea, may interrupt rest patterns.

Rest apnea happens when the respiratory tracts repetitively end up being obstructed throughout rest. Risk factors consist of excessive weight, alcohol consumption alcohol, and also consuming an unhealthy diet plan.

Minimizing alcohol and also caffeine intake can aid a person gain relaxed sleep, whether they have rest apnea or not.

10. The health of the future generation.

Youngsters find out most health-related habits from the adults around them, and also parents that design healthful eating and workout habits have a tendency to pass these on.

Eating in your home might also assist. In 2018, scientists located that youngsters that regularly ate meals with their families eaten much more vegetables as well as less sugary foods than their peers who ate at house less often.

In addition, youngsters who participate in gardening and also cooking in the house might be more likely to make healthy dietary and also way of living selections.

Brief suggestions for a healthful diet regimen.

There are plenty of little, favorable means to boost diet plan, including:.

exchanging sodas for water and also natural tea.

consuming no meat for at the very least 1 day a week.

ensuring each dish contains around 50% fresh fruit and vegetables.

exchanging cow's milk for plant-based milk.

eating entire fruits rather than juices, which include less fiber and often consist of added sugar.

avoiding refined meats, which are high in salt as well as may enhance the risk of colon bad cells.

consuming extra lean protein, which people may find in eggs, tofu, fish, and nuts.

A person may likewise gain from taking a food preparation course, as well as learning just how to incorporate even more vegetables into dishes.

Summary.

Healthful consuming has lots of health advantages, such as minimizing the threat of heart disease, stroke, weight problems, as well as kind 2 diabetes mellitus. It may likewise enhance an individual's state of mind and give them with even more power.

A medical professional or dietitian can supply pointers on eating a much more healthy diet regimen.

Source: What are the benefits of eating healthy?