In a country that eats dessert for breakfast, sustained weight loss can feel like an uphill battle.
Aside from avoiding obvious minefields like stacks of syrup-drenched pancakes and huge muffins, there are several practical guidelines to follow if you’re looking to slim down. These tips can be helpful whether you’re struggling to lose weight or simply aiming to reboot your eating plan with some healthier basics.
Still, if you’re aiming to make big changes to your diet and to your health, it’s always helpful to get help from a trained medical professional like a physician, registered dietitian, or family doctor. They’ll be able to go over any questions you have about the suggestions you find here.
Start eating more vegetables — especially greens.
Author Michael Pollan may have condensed all the best nutrition wisdom into one line when he wrote: “Eat food, not too much, mostly plants.”
Dozens of scientific studies have tied diets high in vegetables— especially greens— to better health outcomes, including weight loss and a decreased risk of a handful of chronic diseases. Veggies like watercress, spinach, chives, and collard greens all rank highly on the Center for Disease Control and Prevention’s list of “powerhouse foods,” so find a few you like, and start adding them to your plate.
But don’t worry: Most of the research does not suggest a need to slash meat, dairy, or fish from your diet. In fact, the best results typically appear to come from diets that combine high amounts of vegetables with healthy sources of protein, which can include seafood, eggs, and meat. Eating plans like these include the popular Mediterranean diet and MIND diet.
Replace soda or sweet tea with sugar-free drinks.
Sweetened beverages like soda and juice can make up a surprising portion of the calories you consume each day, yet they don’t fill you up the same way solid food does.
As part of an eight-year study that included nearly 50,000 women, Harvard researchers tracked what happened when people either slashed their intake of sweetened drinks or started consuming more of them. Not surprisingly, the participants who raised their sugary-drink intake gained weight and increased their risk of developing Type 2 diabetes. In fact, the more people’s sweet-drink intake increased, the more weight they gained and the more their disease risk went up.
Those who curbed their intake did not see those negative results.
So the next time you’re looking for something other than water to drink, try seltzer or unsweetened tea. Even diet soda is probably a better choice. Every time you pick one of these over a sweetened beverage, you’ll also be cutting anywhere from 150 to 400 calories.
Swap the white bread and rice in your meals for whole grains.
One of the least healthy components of most American diets appears to be refined carbohydrates, a category that includes white bread and white rice. Refined carbs can also be found in lots of other processed foods — they appear on nutrition labels as “refined flour” or just “flour.”
A 2012 study published in the journal Food and Nutrition Research found strong links between diets high in refined carbohydrates and weight gain. One reason for this may be that refined grains are processed quickly and turned into sugar in the body.
Whole grains, on the other hand, get digested slowly and fill you up for hours. The key difference is that whole grains still have their nutritious, fiber-rich outer shells, such as the germ and bran. Those parts get stripped off of refined carbs in a factory before you eat them.
Roxanne B. Sukol, medical director of the Cleveland Clinic’s Wellness Enterprise, said people should think of refined carbohydrates simply as “stripped carbs” and avoid them whenever possible.
Cut back on carbs where you can.
Even if you’re eating whole grains instead of refined ones, you should keep in mind that some researchers believe they all end up getting processed the same way. That means cutting back on any kind of carbohydrate is likely a smart move. Try swapping flour-based noodles with spiralized carrot or zucchini noodles, for example.
Several studies suggest that curbing your carb intake is an easy way to help stabilize blood-sugar levels as well. And having steady blood-sugar levels — aka tight glycemic control — has been linked with beneficial health outcomes including weight loss, better energy levels throughout the day, and a reduced risk of chronic disease.
“Tight glycemic control is necessary to maintain health and to prevent disease,” Ellen Blaak, a professor of fat metabolism and physiology at Maastricht University, wrote in a review of studies published in the journal Obesity Reviews. Her study found links between poorly controlled blood-sugar levels and obesity, Type 2 diabetes, and heart disease.
Aim to lose only about a pound or two a week.
For sustainable weight loss, dietitians, exercise scientists, and nutritionists all recommend aiming to lose only one to three pounds a week— at the most.
Slimming down slowly instead of all at once gives you enough time to create healthy new eating and exercise patterns that you can maintain for life, Andy Bellatti, a registered dietitian and the cofounder of Dietitians for Professional Integrity, told Business Insider last year.
“You’ve got to give yourself two, three, four years of consistent behavioral changes. That is hard work. You’re building new habits. And that takes time,” Bellatti said.
Move around more.
Exercise is not a shortcut to weight loss, for two reasons: First, when we amp up our activity levels, our hunger levels tend to increase as well. Second, it’s far easier to eat hundreds of calories in a single sitting than it is to burn them off in one gym session.
That said, regular movement of any kind is a key component of any healthy lifestyle — and it’s especially important if you’re looking to slim down and keep the weight off for the long haul.
If you normally drive to work, try walking, biking, or taking public transit when possible. If you’re used to taking the elevator, hit the stairs next time. And make regular gym sessions part of your routine — but keep in mind that your appetite may increase a bit.
Pay attention to protein.
Protein is a key ingredient that helps fuel our muscles and keep us feeling full. It also slows the breakdown of carbs into sugar, thereby acting as a sort of buffer against sharp dips and spikes in insulin levels. For these reasons, it’s a good idea to make sure you’re getting enough protein in every meal.
Many Americans whose diets are based around meat actually get too much protein. But there’s some evidence that people who try to switch to a more plant-based diet have a hard time getting enough.
To make sure your protein intake isn’t slouching, add items like eggs, beans, tofu, lentils, fish, and dairy products to vegetable- and whole-grain-based meals.
Beware of items labeled “low-fat,” “light,” and “reduced fat.”
Low-fat products sound great. Reduce your fat intake, get slim, right?
The majority of scientific research suggests it actually doesn’t work this way.
One reason for this is that many products labeled “low fat,” “light,” and “reduced fat” (things like yogurt, ice cream, and peanut butter) are highly processed and engineered to taste like their original full-fat predecessors. To accomplish this, food manufacturers typically add extra sugar — and sugar, unlike fat, has been strongly implicated as a leading factor contributing to obesity and weight gain.
Welcome some healthy fats back into your diet.
One reason many dieters curb their fat intake — besides the lingering influence of the low-fat dieting trend of the 1990s — is that it’s an easy way to cut calories. Fat is high in calories. Trim the fat, trim the calories.
But research is starting to show that eating fat does not necessarily lead us to put on pounds. Instead, it may help people lose weight, perhaps by making us feel full and curbing our sugar consumption. This appears to be especially true for fats from sources like nuts, olive oil, avocados, and fish.
“There is one thing we know about fats. Fat consumption does not cause weight gain. To the contrary, it might actually help us shed a few pounds,” Aaron Carroll, a professor of pediatrics at the Indiana University School of Medicine, wrote in his book, “The Bad Food Bible: How and Why to Eat Sinfully.”
Here’s what that means for people who are counting their calories: Fatty foods are higher in calories than their low-fat equivalents, so to account for that and cut back on carbs and sugar instead.
Cut back on sugar.
BBQ sauce is surprisingly high in sugar.
A growing body of evidence suggests that if there is a single villain in our diets when it comes to weight gain, it’s sugar.
The authors of a review of 50 studies on diet and weight gain published in the journal Food and Nutrition Research found that, on average, the more refined carbohydrates (such as sugar) that someone ate, the more weight they tended to gain over the study period.
Similarly, the researchers behind a large review of 68 studies published in the British Medical Journal found that the more sugar someone consumed, the more they weighed.
So cut back on sweets and start paying attention to the sugar content on the labels of processed foods — especially in sauces, salad dressings, and dairy products.
Try working out in the morning.
If you choose to incorporate regular workouts into your plan, research suggests that an early-morning workout on an empty stomach helps speed weight loss and boost energy levels by priming the body for an all-day fat burn.
Exercising first thing in the morning may push the body to tap into its fat reserves for fuel instead of simply “burning off” the most recent snack or meal.
Plus, working out early could mean you get more sunlight, which is key to properly setting your body’s internal circadian rhythm. In one study, people who basked in bright sunlight within two hours after waking were thinner and better able to manage their weight than those who didn’t get any natural light, regardless of what they ate throughout the day.
But the best fitness plan is one you can stick to consistently. So if your morning motivation is low, working out after your workday is probably a better choice.
Eliminate trans fats from your diet.
Many packaged baked goods can contain trans fat.
Unlike plain old fat, trans fat is created in an industrial process that adds hydrogen to liquid vegetable oils to make them more solid.
Trans fat has been strongly linked to heart disease, since consuming it appears to raise levels of so-called bad cholesterol and lower levels of good cholesterol. According to a statement released by the Food and Drug Administration in 2015, “there is no safe level of consumption of artificial trans fat.”
Trans fats are present in a number of processed foods, including many premade or packaged cakes, cookies, chips, and pastries. Some breads also contain them, along with some of the oils used to fry french fries and other fast foods. To identify trans fat on a nutrition label, look for “partially hydrogenated oils” on the ingredient list.
Know the situations in which you tend to “fall off the wagon” — and prepare ahead of time.
If you tend to stick to a pretty healthy eating plan most of the time but you’re still having trouble losing weight, it might be worth thinking about the places or events that encourage you to veer away from nutritious choices.
Places like airports, drug stores, and even home-goods stores all sell food, but it’s usually not very healthy. Instead of shopping until you feel famished then buying whatever unhealthy items are available near the checkout stand, plan ahead and pack a nutritious snack. Sliced apples and peanut butter, carrots and hummus, or Greek yogurt and nuts are all inexpensive and convenient options.
If traditional diets haven’t worked for you, consider intermittent fasting.
If you’re looking to lose weight and other diets have failed you, you might want to try an eating plan known as intermittent fasting— after checking in with your doctor, of course.
There are several versions of this diet, but one of the most popular involves fasting for 16 hours and eating for 8. Most people opt for an eating window of 12 p.m. to 8 p.m , meaning that you essentially skip breakfast but eat whatever you want within the eight-hour “feeding” window.
Large studies have found intermittent fasting to be just as reliable for weight loss as traditional diets. And a few studies in animals suggest it could have other benefits too, such as reducing the risk for certain cancers and even prolonging life. But those studies need to be repeated in humans before any real conclusions can be drawn.
If you go out to eat, plan to take up to half of your meal home with you.
The baseline portion sizes of our snacks and meals have ballooned over the past 40 years. The average size of many of our foods — including fast food, sit-down meals, and even items from the grocery store — has grown by as much as 138% since the 1970s, according to data from the American Journal of Public Health, the Journal of Nutrition, and the Journal of the American Medical Association
Even the plates and cups we serve meals on have gotten noticeably bigger.
So be mindful of portion sizes. If you’re eating out, consider taking anywhere from a third to half of your meal to go.
First Lady Donates Hospital Equipments To Health Facilities, Commissions Nature’s Cure Centre.
The First Lady of the Republic, H.E. Mrs. Rebecca Naa Okaikor Akufo-Addo in collaboration has donated assorted hospital equipment for various health facilities across the country, including the Cardiothoracic Centre of the Korle-Bu Teaching Hospital
The donations follows requests made by these institutions to the Rebecca Foundation, for emergency assistance to augment their inadequate and obsolete medical equipment.
The institutions were presented with medical equipments, including several hospital beds, wheel chairs, ultrasound machines, microscopes, defibrillators, incubators, microwave ovens refrigerators and a lung machine for the Cardiothoracic Centre of the Korle Bu Teaching Hospital.
Making the donations, the First Lady of the Republic of Ghana and Executive Director of The Rebecca Foundation, H.E. Mrs. Rebecca Akufo-Addo expressed optimism that the equipment will enhance health delivery in the beneficiary institutions, stating that the donations were made in line with outcomes of vetting of requests for assistance, put in by the various institutions to The Rebecca Foundation.
The First lady urged corporate Institutions and non-governmental institutions to turn their attention to augmenting government’s effort to re-equip health facilities across the country by making conscious effort to seek the needs of health facilities especially in rural communities and extend their benevolence to them.
She stated that, while some well-to-do in big cities could access all manner of health deliveries at any time, it was always heart-wrenching to witness or hear of the passing of another, because of lack of basic hospital equipment; a situation which motivated her to procure and distribute the equipment.
Among the beneficiary institutions are government health facilities, mission health centers, municipal assemblies and constituencies. They include Wenchi Municipal Assembly, Savelugu Municipal Assembly, Shai Osudoku. Others are Obuasi West Constituency, Dormaa West Constituency, Okaikoi Central Constituency, Upper West Akim Constituency, Fanteakwa South Constituency and Atiwa West Constituency. The rest are Adentan Municipal Health Directorate, Techiman Holy Government Hospital and the Cardiothoracic Centre, Korle Bu Hospital.
On behalf of beneficiary organisations, Member of Parliament for Fanteakwa South Constituency, Hon. Kofi Okyere-Agyekum thanked Mrs. Akufo-Addo and The Rebecca Foundation for their timely kind gesture adding that, they were particularly elated that the First Lady and her Organisation had turned their focus to “smaller” health institutions in relatively remote areas to offer assistance.
The Member of Parliament, Hon. Kofi Okyere-Agyekum charged beneficiary institutions to use the donated equipment with care to ensure their longevity and optimum use for their intended beneficiaries.
Earlier, First Lady of the Republic of Ghana, H.E. called for greater integration of homeopathic and conventional medicine to enhance efficiency in medical treatments while making it more affordable to the ordinary person.
Mrs. Akufo-Addo made the remarks when she commissioned the new Nature’s Cure centre, a division of Impact Diagnostic Centre, in Accra yesterday .
Addressing distinguished invited guests at the short ceremony, Mrs Akufo-Addo said while alternative medicinal treatments like homeopathy which was popular in the twentieth century died down, the numerous benefits directly linked with the practice has created a wave of interest, with more and more people resorting to alternative medicine or as complementary to orthodox medicine.
She observed that even though alternative medicines consistently receives some criticisms for being backwards and sometimes unreliable, its proven efficacy at treating many medical conditions has compelled its garnering of more followers.
The First Lady expressed optimism that with the establishment of the Traditional and Alternative Medicine Directorate at the Ministry of Health, which provides guidance and direction for the practice in Ghana, more Ghanaians will feel comfortable and ready to resort to homeopathy and other alternative medications to conventional medicines, and where necessary consider an integrative approach to medical treatment.
“Already”, she said Health facilities like LEKMA, Police Hospital, Komfo Anokye and La Polyclinic are already running pilot projects, incorporating alternative medicine with conventional medicine.
Mrs Akufo-Addo congratulated the management of Nature’s Cure Centre for their determination to enhance confidence in homeopathy as an alternative medicine, through responsible and professional practice, stating that it is in line with government’s objective to provide safe comprehensive health services to Ghanaians.
Group CEO of Impact Medical and Diagnostic Centre , Dashen opticians and Nature’s Cure, Mrs Aku Sika Bediako said the facility is resourced with homeopathic specialists who have been in the practice for decades and so are conversant with the professional administering of homeopathy as an alternative medication to conventional medicine.
A Specialist in Hahnermann Homeopathy, Dr. Heinz Hubber advocated more practice of alternative medication, stating that in the absence of mechanical emergencies such as broken bones or displaced spine discs; homeopathy was a better alternative medication as its side effects are minimal and cost of administering it, less expensive.
Lactic Acid: What Is It?
Lactic acid is a type of alpha hydroxy acid (AHA) that can be produced both chemically or naturally during fermentation.
Some of alpha hydroxy acids are Citric acid in citrus fruits, Glycolic acid in sugar cane, Malic acid in apples, Tartaric acid in grapes, Lactic acid in sour milk & tomato juice.
Although measurement of lactate levels is not a test without faults, it is still a valuable tool in the early recognition of bacterial infections of various body cavities and can assist in the differentiation between infectious and noninfectious conditions.
The following symptoms are associated with too much lactic acid in the body:
• Feelings of extreme fatigue and weakness during exercise
• Nausea and vomiting
• Muscle cramps
• Shortness of breath
• Yellowing of the eyes and skin
11 Impressive Health Benefits of Soursop
Soursop health benefits includes suppressing cancer, supporting eye health, relieving inflammation, managing diabetes, promoting health of stomach and digestive tract, kills intestinal parasites, relieving pain, reducing stress load, reliving respiratory tract ailments, promoting liver health, and boosting immunity.
What is Soursop?
The soursop is one of the most untie fruits you are bound to ever come across in your life. Grown primarily in central and South America, along with the Caribbean, if you live outside these areas it is considered an exotic treat.
Think of its flavor as a cross between strawberries, pineapple and a variety of intermingled citrus fruits, which make it a unique eating experience.
But eating is far from the only way this fruit can be used, as it is frequently made in juices, ice cream and more, with differing parts of the fruit itself having their own utility. But its taste and utility is just scratching the surface- as the true power of this fruit lies in its benefits on health.
Nutritional Value of Soursop
Soursop is very low in calories. A 100g serving yields the following:
Total Carbohydrates-16g Sugars-13g
Folic Acid-14 μg
Vitamin C-20.6 mg Magnesium-21 mg Potassium-270mg
11 Impressive Health Benefits of Soursop
1.Soursop Can Kill Cancer
Starting out with perhaps the most prominent effect of soursop, is its ability to actively result in the death of cancer cells, with lab studies confirming this effect on breast and liver cancer cells. Though this effect is attributed to an extract of the actual fruit, its leaves have also been found to suppress cancer cells to the efficiency of about 80%. What makes it a promising alternative remedy to potent chemotherapeutic drugs is that its effects are specific to cancer cells and do not harm healthy cells. Quite a catch!
2. Soursop Is Good For Your Eyes
The soursop fruit is loaded to the brim with anti-oxidants, which help reduce oxidative load in the body. In this case, you can thank vitamin A, vitamin C, vitamin E, zinc and many natural carotenoid compounds which help to preserve the health of your eyes. By delaying the rate of macular degeneration, or development of cataracts, optimal eye function can be maintained much longer.
3. Helps Relieve Inflammation
Though soursop combats inflammation in cells by virtue of its high anti-oxidant content, this refers to more direct inflammation, such as that in arthritis. Various other parts of the soursop plant have also been used traditionally by natives of Central and South America to treat inflammation brought about by snake bites, although it must not be mistaken as an antidote.
4. Can Help Manage Diabetes
Soursop has long been believed to help manage diabetes, but only recently did a study in Nigeria prove this to be true. It was found that rodents consuming soursop had significantly lower blood sugar levels than rodents which did not. The mechanism behind this action is likely to be inhibition of enzymes which help break down complex carbohydrates into glucose, or block its absorption. Plus, use of the leaves was found to decrease the effect of oxidative damage on the liver which was exacerbated by diabetes. But that’s not all, as soursop could potential help the pancreas to produce new insulin producing cells, which can compensate in cases when these cells stop functioning. Just don’t drink your soursop juice sweetened with sugar, or you can kiss these effects goodbye!
5. Promotes Health Of The Stomach And Digestive Tract
Soursop consumption is associated with decreased stomach ulcer development, as it helps strengthen the structural integrity of the mucus linings on these organs, important as they are subject to the effect of hydrochloric acid from the stomach.
Soursop also helps decrease the effects of oxidation on these organs, possibly helping to offset chronic diseases afflicting them, such as irritable bowel disease and Crohn’s. Soursop may also offer a safeguard against the stomach bacteria Pylori, which is implicated in a significant amount of stomach cancer cases and gastric ulcers.
6. Can Kill Intestinal Parasites
Drugs that kill intestinal worms are known as anti-helminthic, which is what soursop leaf extract can be called. The extract made from soursop leaves was found to be able to kill both adult worms as well as their larvae, which is something not many prescription anti-parasitic drugs do. Though it needs to be standardized into a dose that is approved for use for this purpose, so far the results via studies are promising.
7. Can Help Relieve Pain
Soursop can not only relive inflammation, but actually decrease the pain stimuli. Individuals suffering from arthritis suffer from both inflammation and pain, which makes soursop fruit specially poised to help out. There also appears to be a dose related effect, meaning that the magnitude of pain relief (analgesia) is proportional to the amount of soursop consumed. It is unsure if there is an upper limit that should not be exceeded, so the best approach is to consume a little and gauge your response.
8. Can Help Reduce Your Stress Load
When you are under high stress, your body produces an increased amount of adrenalin and cortisol. These hormones are essential for your overall health, but high levels don’t do favors for anyone. In fact, chronically high circulating levels of cortisol is implicated in a number of negative health effects, ranging from insomnia to anxiety and alerted sexual function. Soursop consumption can help buffer the negative effects of cortisol elevation, reduce anxiety and promote restful sleep.
9. Can Help Relieve Respiratory Tract Ailments
When the common cold hits, it usually occurs with an associated cluster of symptoms, including many affecting the respiratory tract. Commonly, sneezing, sore throat and cough are among these symptoms, with each necessitating a separate treatment. However, soursop can help to thin mucus secretions, relieve throat irritation and even act as a mild expectorant, soothing many associated symptoms. Not to forget that soursop has anti-microbial properties as well, which can help speed along recovery by promoting clearance of any foreign pathogens that might be lingering.
10. Promotes Liver Health
The liver processes numerous waste material as well as every single thing you ingest, day after day, tirelessly. However, there are times during which things may go wrong. Such is the case that occurs during jaundice, which is a byproduct from the breakdown of old red blood cells. Normally, bilirubin is further broken down and excreted in urine and feces, but bilirubin can also accumulate when things go wrong. It fails to get metabolized, and the first sign is jaundice.
Jaundice is highly visible by looking at the eyes which appear starkly yellow. Soursop helps to reverse jaundice, return bilirubin levels to acceptable levels and can shield the liver from jaundice caused by medication.
11. Boosts Immunity
It is well established that soursop is loaded with anti-oxidant compounds, which by themselves offer great protection against many threats our bodies face on a daily basis. However, that does not bolster active immunity. Instead, some of the nutrients, such as Vitamin C, help to stimulate the production of T cells and lymphocytes, which function as the first line defense against infection. By improving your white blood cell count is high enough, your immune system will protect you from the majority of foreign pathogens it may come across.
13 Impressive Health Benefits of Lemon
Lemon health benefits includes improving vitamin C levels, decreasing blood cholesterol, alkalizing body pH, boosting liver function, boosting metabolism, boosting gallbladder function, helping digestion, treating acne, decreasing digestive irritation, relieving symptoms associated with pathogenic bacteria, helping prevent internal hemorrhage, improving eye health, and improving cancer treatment.
What is Lemon?
When life hands you lemons, say “Thank you.” Lemons are frequently an afterthought, used as a garnish on a fish fillet or a bright addition to your chilled drink. What you might not understand is that lemons are laden with nutritious benefits that go far outside the role of a garnish. So how can you enjoy the benefits of lemons? Add more of it into your everyday routine by squeezing some on your green salads or mixing it with a mug of plain warm water for an energizing beverage.
Lemons, known scientifically as Citrus limons, are a vibrant yellow fruit that we often use for its juice in lemonade or lemon meringue pie. However, the pulp and rid are also of great benefit. Here we will discuss 13 amazing benefits of integrating more lemon into your diet!
13 Impressive Health Benefits of Lemon
1 Lemons Improve Vitamin C Levels
Lemons provide 64% of the daily value of Vitamin C in a 100g serving. A water-soluble vitamin and potent antioxidant, Vitamin C helps the body form and preserve connective tissue, as well as bones, blood vessels, and skin. All varieties of lemons have around the same amounts of nutrients. The lemon’s main right to fame is its high vitamin C content.
So how much Vitamin C can you get from one lemon?
30.7 milligrams! Which is about 34-40 percent of the recommended daily allowance for men and women. Fascinatingly, the skin of this fruit contains nearly double this quantity. Vitamin C functions as an antioxidant and plays a key role in your body’s immune function.
2. Lemons Can Decrease Blood Cholesterol
Lemons contain pectin fiber, a soluble dietary fiber essential for colon health. In human digestion, pectin binds to cholesterol in the gastrointestinal tract and decelerates glucose absorption by trapping carbohydrates. Consumption of pectin has been shown to decrease blood cholesterol levels. The mechanism seems to be an upsurge of viscidness in the intestinal tract, leading to a reduced absorption of cholesterol from bile or food.
What does pectin do in the large intestine and colon?
Microorganisms damage pectin and release short-chain fatty acids that have positive effects on health.
3. Lemons Can Alkalize Our pH
The 2.2 pH of lemons helps to alkalinize our own pH, due in part to the huge levels of citric acid. Outside the body, lemon juice is acid.
What happens inside the body though, when lemon juice has been completely absorbed and its minerals are distanced in the bloodstream?
The result is alkalizing and therefore increases the pH of body tissue!
4. Lemon Boosts Liver Function
Having warm lemon juice upon waking helps to flush toxins from the liver due to its bitterness. Your liver is part of your body’s integral filtration system. Lemon juice is a natural cleaner, so it helps control damaging organisms. I indorse squeezing half of an organic lemon into a small glass of purified water and drinking it each day. Not only does this help aid your liver function, but also promotes better skin, and even helps calm minor throat and breathing problems
5. Lemon Boosts Metabolism
With about 47 grams per liter, lemons are a major source of citric acid, a key part of the Krebs cycle essential for metabolic function.
6. Lemon Boosts Gallbladder Function
The bitterness of the lemon is also helpful for production of bile, as it stimulates the liver and gall bladder. A diet heavy in fat and animal based foods places extra stress on liver function and impairs the smooth flow of bile, which is vital for optimal digestion.
A glass of lemon water in the a.m. is a straightforward method to stimulate the liver and promote bile flow which in turn aids in digestion. Lemon water also sometimes helps resolve indigestion symptoms by stimulating healthy stomach function.
7. Lemons Can Help Digestion
Lemons contain numerous phytochemicals, including polyphenols which are micronutrients full of antioxidants. Polyphenols are micronutrients that we get through certain plant-based foods. They’re packed with antioxidants and potential health benefits.
What can polyphenols help with specifically?
Digestion issues, weight management problems, diabetes, neurodegenerative illness, and circulatory illnesses, to name a few.
8. May Help Treat Acne
Lemons also contain terpenes which produce the invigorating aroma we often associate with lemons! It comes as no shock that lemon is a favorite essential oil. It is extensively valued for its clean odor, but has many healing qualities as well. It improves attentiveness, aids in digestion and eases symptoms of acne and stiffness.
9. Decreases Digestive Irritation
It contain tannins, astringents responsible for the dry, pucker feel we get in our mouths after consumption. Natural astringents contain strong anti-inflammatory properties that can be used to decrease digestive system irritation while also improving digestion and inhibiting diarrhea.
10. Relieves Symptoms Associated with Pathogenic Bacteria
Lemons are powerfully antibacterial, that prevent the growth of pathogenic bacteria that cause infections and disease such as malaria, diphtheria, and typhoid
11. Helps Prevent Internal Hemorrhage
The bioflavonoids in lemons prevent internal hemorrhage by way of strengthening blood vessels. Therefore, making lemons very useful to those with high blood pressure. In one new study available in The Journal of Nutrition, a team of Harvard University researchers inspected the diets and blood vessel function of over 30,000 females.
The scientists found that women who frequently consumed sources of bioflavonoids had better markers of healthy blood vessel function compared to persons who did not. Women who consumed at least two servings of citrus fruits a day showed 20 percent lower levels of endothelial stress-linked biomarkers and a significant improvement in markers of blood vessel function compared to those who did not frequently eat citrus fruits.
It deliver a strong mixture of both vitamin Cand citrus bioflavonoids, which work together to deliver powerful benefits for supporting healthy blood vessels.
12. Helps Improve Eye Health
Rutin, found in it help to maintain eye health and reduce symptoms of eye problems. It’s no secret that Rutin has many health benefits when it comes to regulating blood flow. Seeing as smooth blood flow to the retina of the eye is an important part of strong and sharp vision, Rutin can help stop blood vessel illnesses in the eyes.
13. Helps Improve Cancer Treatment
It contain 22 anticancer compounds, including limonene which has been shown to slow the growth of cancerous tumors. Limonene has presented anti-inflammatory, wound curative and anticancer effects in laboratory studies. Limonene was shown to change the signaling pathways inside cancer cells in a way that halts cancer cells from increasing and causes their demise. In animal models, limonene decelerated the development of pancreatic, stomach, colon, skin, and liver cancers.
In conclusion, the lemon is a small but mighty fruit with its nutritious benefits. It contains numerous vitamins and minerals and can be used in multiple ways, from eating it uncooked to adding it to drinks or using it in recipes as diverse as broths and desserts.
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