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Health & Fitness

Why Breakfast Is The Most Important Meal Of The Day.



We often hear about breakfast being the most important meal of the day – but why? When you wake, it’s important to break your overnight fast with breakfast. Eating and exercising wakes up your metabolism and refuels the brain to get it ready for another day.

  1. It keeps you tuned in.

Your brain loves the energy it extracts from meals, making a sensible a.m. bowl of oatmeal just as important for focus and concentration as it is for physical exertion. In one study, subjects fed oats had a markedly better ability to memorize and absorb information than those who didn’t eat at all.

  1. Breakfast encourages healthier eating

Breakfast helps you reach your daily recommended servings of fruit and vegetables. Those who eat breakfast also tend to consume more milk and whole grains than those who skip the meal. And as you probably know, milk offers up important calcium for your body.
Breakfast also fills your stomach, helping you to avoid overeating and snacking later in the day.

  1. Breakfast promotes heart health

People who skip breakfast tend to gain extra weight, according to studies. Weight gain contributes to high cholesterol and high blood pressure, which can contribute to heart disease.
Of course, what you eat matters as much as when you eat. Make sure you consume healthy grains, proteins, and fruits and vegetables.

Health & Fitness

12 Amazing Health Benefits of Radish



Radish health benefits includes improving detoxification, can help decrease piles, can improve urinary system, help boost weight loss, lowers oxidative stress, can lower instances of cancerous cells, can help raise bile levels, may help treat the skin, decreases kidney problems, help relieve symptoms associated with dehydration, can improve liver health and can improve breath.

What is Radish?
Radish, that common and adored part of your salad, is a root crop, and it is strong or sugary in taste with a lot of juice. They are eaten uncooked, heated or preserved. The parts of radishes that are usually consumed are the greeneries, flowers, pods and seeds. This article will discuss the nutrition facts and 13 health benefits of radishes.

The radish is well-traveled and ancient, mentioned in historical Chinese records as primitive as 2,700 B.C. Egyptians cultivated them even before constructing the pyramids. Greeks and Romans liked them as large as they would shoot up, and served them using honey and vinegar. Radish agri-business reached England, Germany, Mexico, and Puerto Rico by the 1500s. Radishes are still a popular garden harvest, planted and harvested early and apparently impermeable to light ice.

When reaping or buying red radishes, make sure they’re not too big or they’re apt to be hollow or terse. Before chilling radishes, wash, remove greeneries from the top, and place in plastic baggies with a paper towel at the bottom. This enhances moistness content from the rest of the radish and helps keep them fresh for about a week. Sliced, they make a peppy addition to snacks and salads.

13 Amazing Health Benefits of Radish

1.Radish Improve Detoxification

Radishes are very good for the liver and stomach, and it acts as a powerful detoxifier also. But what does that really mean? That means that it cleanses blood, removing toxins and waste. It also decreases the obliteration of red blood cells that happens to people suffering from jaundice by increasing the supply of new oxygen to the blood. Black radishes are more favored in the treatment of jaundice, and radish greeneries are also very valuable in the treatment.

2. Can Decrease Piles

Radishes are considered fibre, which means that it is composed of indigestible carbohydrates. As such a good detoxifier, it helps settle the symptoms of piles very rapidly. Its juice also calms the digestive and excretory system, further relieving the symptoms of piles.

3. Can Improve the Urinary System

Radishes are diuretic in nature, which means that they increase the manufacture of urine. Juice from radishes also cures irritation and the red-hot sensation we sometimes get during urination.

4. Radish Boosts Weight Loss

They are also low in digestible carbohydrates, high in fibre and contain a lot of water, and radishes are therefore a very good dietary choice for persons who are determined to lose weight.

5. Lowers Oxidative Stress

Radishes are a major supply of anthocyanins, which are a type of flavonoids, which not only give color to radishes, but also deliver many health benefits.

6. Lower Instances of Cancerous Cells

Also, the isothiocyanates found in radishes have a major influence on the genetic pathways of cancerous cells. They change the pathways so much, that they can cause apoptosis, cell death, thus removing cancerous cells from copying.

7. Radishes Raise Bile Levels

Also, radishes are known to indorse the manufacture of bile. Bile is one of the most significant parts of good digestion, and helps to defend both the liver and the gallbladder.

8. Radishes May Help Treat the Skin

The water in radishes also helps to uphold healthy moisture levels in the skin. Smashed uncooked radish is a good cleaner and serves as an efficient face pack.

9. Decreases Kidney Problems

As a diuretic, cleaner, and antiseptic, radishes help in the treatment of numerous kidney disorders. Its antiseptic properties defend the kidneys from any contagions as well.

10. Relieves Symptoms Associated with Dehydration

Radishes are mostly composed of water, and they are a delightful way to keep your body hydrated, which is very helpful for your health. One of the most significant parts of remaining hydrated is the impact of water on the digestive system.

11. Radishes Improve Liver Health

Radishes are particularly helpful for liver and gallbladder functions. They control manufacture and flow of bile and bilirubin, acids, and enzymes. Also, it also eliminates extra bilirubin from the blood, and it encompasses enzymes like myrosinase, diastase, amylase and esterase. Regular ingesting of radishes defends your liver and gallbladder from contagions and ulcers.

12. Radishes Improve Breath

Apart from the benefits outlined overhead, radishes work as a wholesome hors d’oeuvre, mouth and breath freshener, purgative, and metabolism watchdog.

In conclusion, radishes are a favorite vegetable all over the earth. They contain significant quantities of vitamin C and numerous other vitamins and minerals, and a few not-so-familiar phytochemicals such as indoles, which cleanse, and the effective antioxidant flavonoids zeaxanthin, lutein, and beta carotene.

Radishes also contain an essential isothiocyanate antioxidant compound called sulforaphane, a proven cancer combatant. They eliminate bilirubin from the liver, stopping jaundice, and do other healthy undertakings like purifying kidney and urinary systems, regulating blood pressure, relieving congestion, and stopping respiratory problems such as asthma or bronchitis.

To boost up a salad and get some healthy benefits at the same time, purchase a bunch of radishes and slice them finely in your next mixed salad. Zingy! Finding it hard to digest all you just read? I propose you have some slices of radish to get your stomach working, and maybe make you hungry for more power food

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Health & Fitness

12 Impressive Health Benefits of Shrimp



Not enough people consume shrimp, and seafood overall for that matter. But why? It could be because people do not fully appreciate the health benefits they may get from regular consumption of these foods, or just because they don’t know where to get them.

But, given that you do not have an allergy to shrimp, you stand to gain a lot from them nutritionally, as they are packed with healthy goodness just waiting for your consumption. Adding to that, the ease in which they can be included into numerous meals makes their consumption an easy task, whether you prefer frying grilling or even baking.

It should be noted that wild shrimp is best, as farm raised varieties tend to have much higher levels of toxins, presumably from substances fed to them. Regardless, shrimp has multiple health benefits that you can take advantage of. Let’s explore them:

13 Impressive Health Benefits of Shrimp

1.Shrimp May Stop Hair Loss

Many men and women experience hair loss that should not otherwise be there, as they possess no genetic traits. In these cases, it can be summed up to poor diet and environmental exposure, which can be remedied quite easily. In particular, zinc deficiency has been found to be a strong contributor to hair loss which may promptly retreat once the deficiency is fixed. By increasing the consumption of shrimp in your diet, your zinc requirements should be met quite easily, since seafood is among the richest sources of zinc on the planet.

2.Can Improve Red Blood Cell Count

When people think of improving their blood count, iron is the first mineral that comes to mind. And while iron is necessary for the formation of hemoglobin, there are more important nutrients that directly enhance production of red blood cells. These include Vitamin A, and Vitamin B12. Vitamin A has a role to play in helping stem cell to differentiate into red blood cells, as stem cells can become virtually any cell. B-12 functions in conjunction with iron to form hemoglobin, promoting their oxygen carrying potential.

3.Improves Thyroid Function

The thyroid gland plays an extremely important role in overall metabolism, with the thyroid hormones being its primary export. Thyroid hormone requires iodine for sufficient synthesis, but still millions of people do not consume enough of this vital mineral. Suppressed thyroid hormone expression leads to slower utilization of calories as metabolism becomes retarded. This creates a scenario for weight gain, even though the diet may look much the same calorie wise. Shrimp contains more than enough Iodine, to help keep thyroid function optimized.

4.Shrimp Is A Bone Building Superfood

When it comes to foods that enhance bone strength and rebuilding, shrimp is not the first thing to come to mind. People tend to think of dairy based foods first, but this could actually be considered a mistake. Shrimp contains almost all of the essential bone building nutrients, including calcium, magnesium, zinc, phosphorus and vitamin D. these nutrients prevent bone loss and promote growth of new bone tissue.

5.Reduce Severity Of Menstrual Cramps

While there are many factors that can dictate the severity of menstrual cramps, inflammation has been shown to play a role. Omega-6 fats are pro-inflammatory in nature, tending to make pain worse. However, shrimp contains much more omega-3 fatty acids, which are anti-inflammatory in nature and have a counter balancing effect on the omega-6. seafood in general are richer in omega-3 fats than terrestrial based meats, so do yourself a favor and eat more omega-3. Your body functions best when you consume more omega-3 fats

6.Can Promote Prostate Health

The prostate gland is subject to numerous maladies as a man ages, ranging from the generally harmless (but still annoying) disease BPH, to even prostate cancer. Shrimp is rich in two minerals, which are important for prostate health and can arguably cut your risk of these aforementioned conditions. These minerals are zinc and selenium, which are potent anti-oxidants, while at the same time having regulatory effects of testosterone and DHT. DHT is testosterone’s more androgenic metabolite which plays a huge role in overgrowth of the prostate gland.

Though not frequently associated with improving eye health, regular consumption of shrimp has a protective effect on the eyes. The eyes are subject to degeneration and breakdown as we ago, sometimes at fast unpredictable rates. Shrimp contains various anti-oxidants, but in particular is one named astaxanthin. Astaxanthin is one of a few anti-oxidants that are of particular use to maintaining the health of the eyes, relieving fatigue and helping avoid breakdown and loss of vision.

7.Reduce Risk of Stroke And Heart Attacks

In a unique spin, shrimp possesses a rare fibrinolytic enzyme which promotes the busting of clots. To put this into perspective, people who suffer from a stroke have a good chance at recovery if they arrive at a hospital in decent time and are administered a sort of fibrinolytic enzyme. This is extremely useful when medication that prevent clots alone is not sufficient, as shrimp can help destroy the clots before they aggregate to a size considered dangerous.

8.Can Maintain Skin Health

The primary cause of premature skin aging is excessive exposure to sun. One of the best ways to deal with this? Consume foods with lots of anti-oxidants. Anti-oxidants help to buffer the effects of free radical generation in the skin, which accelerate damage and wear to the cells. What makes shrimp special, however, is again the presence of astaxanthin. This is a unique carotenoid anti-oxidant which is able to reflect UV rays, virtually eliminating the effect that it has on your skin. There is scarcely anything better than having a barrier on your skin, which makes shrimp excellent support for your skin.

9.Shrimp Can Reduce cancer Risk

Shrimp is a melting pot of multiple anti-oxidants and minerals, with two potent ones being astaxanthin and the mineral selenium. Selenium has an integral role in multiple detox enzyme pathways, and can reduce tumor growth or proliferation. This allows dual fronts in cancer prevention to be tackled at the same time.

10.Promotes Weight Loss

Shrimp promotes weight loss via multiple mechanisms, ranging from the presence of iodine; which boosts metabolic rate, to zinc which optimizes leptin levels. Leptin regulates hunger and helps in the partition of nutrients into muscle cells as opposed to fat. Many people develop leptin resistance, in similar fashion to insulin, and experience a sort of “appetite” diabetes, whereby the hormone is unable to do its function and tell you when to stop eating. Shrimp is a worthwhile staple to include in your diet if you desire real weight loss.

11.Promotes Muscle Protein Synthesis

In order for the body to synthesis more muscle, you need to increase your intake of protein rich foods. While protein can be obtained from multiple meats and other foods, shrimp is superior because it is relatively lean and also packs a nutritional punch for support. Top it up with zinc and other testosterone friendly nutrients and you have a powerful muscle building meal.

12.Can Preserve Brain Health

Neuroendocrine diseases are rampant, untreatable and occur largely as a result of inflammatory stimuli. The anti-oxidants in shrimp preserve brain dells, shield them from excessive inflammation, and can even improve memory! When you’re studying for a new qualification or for school, have some brain boosting shrimp.

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Health & Fitness

8 Impressive Health Benefits of Pawpaw



Pawpaw health benefits include fighting inflammation, a good source of antioxidant, helps heal wound faster, delays the progression of Alzheimer’s disease, decreases the risk of heart disease, helps fight cancer, supporting digestive health, and protect against skin damage.

Were you aware that Pawpaw is good for you? Pawpaw has been shown to improve a range of health conditions. This article will present the current scientific evidence around the health benefits of Pawpaw.

But first, let’s look at what Pawpaw is and its nutrition profile.

What is Pawpaw?
Pawpaw is a large elongated fruit with a texture similar to a melon. When ripe, the flesh and the skin are the same orange to red color. The flesh contains black seeds which are bitter tasting. It is affectionately called the “fruit of the angels”.

The fruit measures about 15 to 45 cm (5.9 to 17.7 in) long and 10 to30 cm (3.9 to 11.8 in) in diameter. Papaya is native to southern Mexico and Central America. It is however found worldwide in tropical locations. The fruit is grown all year-round.

Nutrition Facts of Pawpaw

Pawpaw is a rich source of antioxidant nutrients such as carotenes (lycopene), vitamin C (103% Daily Values), vitamin A (22% DV), vitamin E (4% DV) and vitamin K (3% DV) (1).

It also contains high levels of folate (10% DV), fiber (7% DV), potassium (3% DV), calcium (2% DV) and magnesium (2% DV). The percent daily values are calculated on 100g of papaya (1). It contains the digestive enzyme, papain, as its main active compound.

8 Impressive Health Benefits of Papaya

1.Anti-inflammatory Properties

Inflammation is a biological response to infection or injury. Prolonged inflammation can cause chronic health conditions.

Papain, the active compound in papaya, has been shown in test tube and animal studies to decrease inflammation in conditions including asthma, genitals, intestine, liver, and eye (2,3).

2.Antioxidant Properties

Plant based foods like fruits, vegetables, whole grains, legumes, oils, and nuts contain antioxidants essential for health. Antioxidants reduce the risk of developing conditions such as heart disease and cancer. Bioactive ingredients or additional food ingredients also provide benefits to health (4).

A test tube study found that a daily intake of papaya can strengthen the free radical scavenging potential and decrease oxidative stress (5).

Another study found that when Papaya was used in a fermented preparation for 2 weeks, it had a significant improvement in general health status of several organs targeted by oxidative stress in people with diabetes. This was revealed through C-reactive protein, LDL/HDL ratio and uric acid levels (6).

3.Wound Healing Properties

Wounds can get infected if not cared for properly. Papaya has traditionally been used to treat various skin disorders, including wounds. Papaya fruit was used in rats with diabetes and wounds. The study showed that wound healing increased when compared to the control group.

Although promising, studies in humans are needed before papaya can be recommended to treat wounds (7,8,9).

4.Delaying the progression of Alzheimer’s Disease

Alzheimer’s Disease is a degenerative disease where brain matter is destroyed and causes memory and thinking issues. It is well-known that tissue is sensitive to oxidative stress. Increased production of reactive oxygen species, reduced antioxidant systems, and decreased efficiency in repairing mechanisms have been linked to Alzheimer’s disease.

A study found that papaya may be helpful at counteracting reactive oxygen species in patients with Alzheimer’s Disease (10). This study shows promising signs in delaying the progression of Alzheimer’s Disease.

5.Decreasing the Risk of Heart Disease

High levels of triglyceride and LDL cholesterol levels are indicators of increased risk for cardiovascular events, such as heart attack and stroke (11,12). A study showed that papaya taken over 14 weeks improved inflammation and LDL/HDL cholesterol ratio (13).

These results show that papaya can reduce the risk of developing heart disease.

6.Anti-cancer Properties

Cancer is the spread of abnormal cells throughout the body causing illness and death. Papaya extract has been seen to prevent or retard the spread of malignant cells in a test tube study (14).

Red fruits and vegetables, such as papaya, contain an antioxidant called lycopene. Many studies confirm that dietary supplementation with lycopene reduce the risk of developing cancers in many organs, but also retard the growth of the tumors (15).

Lycopene has also positive effects against other diseases such as cardiovascular disease, osteoporosis, male infertility and inhibits the toxic action of other agents (16).

7.Reliefs Symptoms of Digestive Disorders

Digestive disorders can affect quality of life. Digestive disorders can include heartburn, Inflammatory Bowel Disease, Irritable Bowel Syndrome and symptoms such as bloating, diarrhea, constipation, gas, stomach pain, and stomach cramps.

Pawpaw is used as a natural remedy in abnormal digestion in tropical and industrialized countries. In one study, participants with chronic indigestions and dysfunctions of the gastrointestinal tract were treated with Pawpaw. It was found that Pawpaw improved constipation and bloating symptoms and overall contributed to the maintenance of digestive tract (17).

8.Protects against Skin Damage

Reactive oxygen species present in the environment, such as the sun, smoking and pollution damage skin and cause premature aging.

Antioxidants contained in Pawpaw play a role in maintaining the youthful appearance and texture of skin. A human trial found that in particular lycopene, vitamin C and vitamin E found in papaya, with the addition of soy isoflavones and fish oil, significantly reduce the depth of facial wrinkles.

Interestingly, this research study is the first one of its kind that looked at the effectiveness of an oral nutritional supplement on the skin (18).

Papaya is a nutritious fruit. It is high in vitamin C, vitamin A, folate and fiber. Pawpaw may be a novel, economically feasible intervention option for the management of general health and well-being with its anti-inflammatory and antioxidant properties.

Pawpaw may also be helpful in the areas of wound healing, Alzheimer’s Disease, heart disease, cancer and digestive disorders. As the science around papaya and its health benefits are in its infancy, more good quality human studies are needed before a science-based dietary recommendation can be made to treat certain health conditions.

In the meantime, enjoy Pawpaw as you would any other fruit and reap the benefits related to its high nutrient and bioactive rich content.

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Health & Fitness

11 Amazing Health Benefits Of Sardines



Sardines health benefits includes maintaining blood sugar levels, maintaining psychological health, providing the body with minerals and vitamins, reducing inflammation, preventing heart diseases and supporting weight loss. Other health benefits include enhancing the skin, boosting the immune system, and reducing the risk of macular degeneration.

What is Sardines?
Sardines are tiny oily-fishes packed with a huge amount of nutrients. They are normally available in cans and are notorious for their strong smell and taste, but this seafood is worth all the hassle because of its nutritional value. The good news is that the smell and strong taste can be toned down with various cooking methods, because this seafood is a must for a healthy diet.

1.Rich in Macronutrients

Macronutrients are substances an organism requires in a large quantity for sustenance. Humans require three main types of macronutrients, namely carbohydrates (sugar), lipids (fats), and proteins. In almost four ounces of Sardines, you can get almost 23 grams of protein, 10.5 grams of fat and 1.4 grams of saturated fat. Therefore, we can say that they are perfect for people who are dieting with the intention to lose weight. Research shows that Omega-3 fatty acids lower the cholesterol to healthy levels, which makes sardines important for the cardiovascular system.

2. Maintaining Blood Sugar Levels

The healthy fats and proteins in sardines help regulate the sugar in our bloodstream. Consuming sardines with foods that are rich in carbohydrates, such as bread, slow down the release of sugar in our bloodstream. Foods that are rich in essential fats and proteins are important for people who have diabetes or other insulin related problems.

3.Maintaining Psychological Health

Adequate mental health is just as important as solid physical health for a person to be healthy. As Sardines are rich in Omega-3 fatty acids, they prevent mood disorders, such as depression, anxiety and bipolar disorder. The brain comprises of 60% fats and therefore Omega-3 fats can play a vital role in keeping it healthy. Many studies conclude that the right ratio of these fats can help in maintaining our mental health. Research shows that a decline in Omega-3 fatty acids leads to elevated depression and anxiety.

4.Loaded with Minerals and Vitamins

You can get Vitamin B12, vitamin D, calcium, and Selenium, which are some essential nutrients for our body, easily through Sardines. These nutrients play a great role in maintaining your overall health.

Vitamin B12 is a water-soluble vitamin that helps our brain and nervous system function. It aids in keeping the nerves and cells healthy while also supporting the process of making DNA in cells. It prevents megaloblastic anemia, which makes people tired and weak. Selenium, also known as the “master antioxidant”, prevents radical damage. It also helps prevent different types of cancers, like colon and prostate cancer

5.Sardines Are Bone-Friendly

Amongst other minerals, Calcium, vitamin D, and phosphorus, are especially vital for maintaining healthy bones. Sardines are rich in these three minerals that help in preventing mineral loss in bones and healing them after injuries.

Almost 99% of our calcium is stored in our bones, which acts as a storage area and when it’s needed, the calcium is released into the bloodstream. Calcium is not just important for our bones but it is vital for our nervous systems as well. Calcium plays an important role in preventing blood clots, maintaining hormonal balance, transmitting nerve signals, ensuring muscle contractions, and helping the body maintain an adequate pH level.

Vitamin D is vital for our bone structure as it helps in absorption of calcium. A Vitamin D deficiency can also cause a calcium deficiency, which in turn can result in osteoporosis and tooth decay.

6.Reduction of Inflammation

Inflammation is the root of many diseases, for example, it is known that inflammation in joints causes arthritis. You can prevent a number of conditions by dealing with inflammation promptly. Sardines contain the fatty acids, namely EPA and DHA, which the body needs for reducing inflammation. These are essential Omega-3 Fatty acids that greatly reduce the risk of heart disease. According to studies, around 3 ounces of sardines contain approximately 835 milligrams of Omega-3 fats.

Their ability to act as an anti-inflammatory agent leads them to be effective in the treatment and prevention of numerous diseases. Foods rich in Omega-3 fatty acids defend the body against depression, anxiety, ADHD, different types of Cancers, asthma and Heart diseases.

7.Preventing Heart Diseases

Keeping sardines in your diet can keep you safe against various cardiovascular problems. The good fats sardines contain can bring down the harmful levels of triglycerides, raise protective HDL, reduce inflammation and decrease heart arrhythmias, which can be fatal.

8.Sardines Help in Weight Loss

Sardines are high in Proteins; around 3 ounces of sardines can provide 23 grams of protein to our body. This low-calorie protein is helpful for people who need to lose weight. As they are rich in nutrients and help maintain a healthy metabolism, these tiny fish make sure our body is not starved of what it needs to function properly.

9.Healthy Skin

Since sardines help our bodies on a cellular level, they also improve the cells of our skin and have rejuvenating properties if used well. They don’t just reduce skin inflammation in our skin but also improve your appearance.

10.Boosts Immune System

As we have discussed before, Sardines are rich in Selenium and if the body becomes deficient in selenium, it can result in a poor immune system, heart diseases, mood disorders, damaged thyroid and reproductive issues. Therefore, consuming sardines can help in warding off numerous diseases.

11.Reduces the Risk of Macular Degeneration

AMD, or age related macular degeneration, is a condition that occurs after the age of 50. AMD and retinal degeneration over the years result in poor vision or loss of vision. Studies show that consuming Sardines can lower the risk of developing these problems.

You can broil, grill or roast sardines. Mostly, people buy them canned at grocery stores but they can be eaten fresh as well, and fresh is always better. It is better to eat wild fish as opposed to farmed as farmed fish contain fewer nutrients and have more toxins. Farmed fish is raised on grains and anti-biotics, which takes away a lot from their nutritional value.

These tiny fish are cost-effective and highly nutritional, with the rise of mood disorders and other health issues caused by nutritional deficiencies, sardines are the best and the most natural way to keep our bodies and our minds healthy. They are referred to as natural multivitamins in different cases, and rightly so.

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