An apple a day really does keep the doctor away. Just one a day, or at least 5 a week, will help you get the full benefits of this common fruit.
One apple has only 100 calories or less, 5 grams of fiber, no sodium or fat and are 5% protein. The skin contains many of the vitamins and other nutrients properties, so enjoy your apples unpeeled.
After banana, apples are the second most popular fruit in the US,with each American eating about 19 pounds a year. Apples are some of the most popular and delicious fruits on the planet. There are more than 7,500 varieties of this delicious fruit, and it comes in a variety of colors, including red, yellow, and green. The long list of health benefits attributed to apples are due to the wealth of vitamins, minerals, nutrients, and organic compounds that are found in them. These important nutritional elements include vitamin K, vitamin C, vitamin B6, and riboflavin, minerals like potassium, manganese, copper, and magnesium . Apples are also very good sources of dietary fiber, and a single serving provides 12% of the daily fiber requirement. Five or more apples a week has been linked with better lung function, most likely because of an antioxidant found in the skin of apples.
Benefits of Apples
1. Brain Health: The fruit has been linked to an uptick in acetylcholine production, which communicates between nerve cells, so apples may help your memory and lower your chances of developing Alzheimer’s.
2. Heart Disease: Apples lower the level of cholesterol in the body, making it a strong defensive mechanism against cardiovascular disease. The adage of ‘an apple a day keeping the doctor away’ is more accurate than you’d think, since the daily dose of an apple deemed healthy for the heart is approximately one per day. The antioxidant activity in apples reduces the oxidation of fats, called lipid peroxidation and includes neutralizing triglycerides and and various fats found between blood vessels that can exert dangerous pressure.
3. Diabetes: Blood sugar control is essential for people who suffer from diabetes, and the polyphenols in apples have been directly linked to reducing the uptake of carbohydrates by the body. This, in turn, reduces the fluctuation of blood sugar levels that occur in the bloodstream, an important factor for helping to keep diabetes in check.
4. Weakness: Apples are known to remove weakness and add vigor and vitality to weak people. It is, therefore, often given to patients to help them recover quickly from their illnesses. If you want to gain weight, apples should be a part of your daily diet.
5. Skin Care: Pastes made of apple and honey, and apple and milk increase the shine and glow of the skin when topically applied. This is again due to the powerful antioxidants contained in the skin and flesh of apples. These compounds counteract the damaging effects of free radicals that are directly linked to premature aging, as well as wrinkles, age spots, and other age-related conditions.
6. Improve eyesight : Apples are believed to make the eyes stronger andimprove eyesight. They also help in treating night blindness. Much of this is due to the fact that apples are rich in flavonoid compounds and antioxidant phytonutrients.
7. Cancer: Apples have a number of properties that may help reduce the risk of cancer, including antimutagenic activity, antioxidant activity, anti-inflammatory mechanisms, antiproliferative and apoptosis-inducing activity
In general, a typical adult Resting Heart Rate (RHR) can range between 60-100 beats per minute (BPM). Having a RHR on the higher end of this range is associated with increased health risk.
Your resting heart rate (RHR) can generally be defined as how often your heart beats when you’re at rest. Your heart rate is not static; it changes throughout the day and can vary based on many factors.
Heart rate increases when you exercise, and stress or other environmental variables can also increase heart rate. Heart rate slows when you are calm, sleeping and not moving your body.
Your RHR is only one indicator of health. It should be taken into account with other markers of health including: blood pressure, blood lipids, etc.
Taking as many health measures as possible can give a look into heart and overall health.
Some research has shown a link between your RHR and overall health. In general, a lower RHR may be associated with a lowered risk for cardiovascular disease and even lowered overall mortality.
A higher RHR may indicate lower fitness level and may increase risk for overall mortality.
Generally, people who regularly exercise have a lower RHR compared to people who are sedentary. Therefore, exercising more is an important way to help lower RHR.
How do you know your resting heart rate?
You can easily check your own RHR by taking your pulse from your wrist or neck. Tracking your RHR over time can give you a better sense of what is your normal range for RHR.
You should check your pulse at the same time everyday because your RHR naturally varies throughout the day.
Checking it at the same time everyday will give you a better sense of your range for RHR.
Health experts suggest checking your RHR first thing in the morning before you even get out of bed, have caffeine or exercise.
How to check your pulse
You can check your pulse at your neck or at your wrist. For most people, checking your pulse is easiest at your wrist.
Simply take your index and middle finger just under the fat pad of your thumb area.
Gently move your fingers around until you feel the throb of your heart beat.
Count your pulse for 15 seconds then multiply that number by 4.
You can also take your pulse for 30 seconds and multiply by 2 to get your RHR. Either method will give you your RHR which is based on number of beats per minute.
Resting heart rate and health
Why should you care what your RHR level is?
Having an elevated RHR may be associated with an increased risk for overall mortality. A 2013 study (1) gathered data from 2,798 male adults for 16 years.
Researchers found increasing RHR was associated with all cause mortality independent of physical fitness level.
According to Harvard Health (2), research from a 2010 study with about 129,000 women concluded a lower RHR may offer some protection against having a heart attack.
Why is having a higher RHR an increased risk?
A high RHR means your heart is working harder than normal to move the blood through your body. Over time, this can put extra stress on your heart which can increase risk for a heart attack.
Resting heart rate and physical fitness
Exercise is associated with numerous health benefits including: lowering risk for type 2 diabetes, certain cancers, cardiovascular disease, stroke and depression (3).
Aerobic exercise in particular can be beneficial for heart health by strengthening the heart and improving aerobic capacity.
Heart rate increases with exercise because there is a higher demand for blood flow from muscles. Even though heart rate increases during exercise, the overall effect of exercise can translate to a lowered RHR.
As your body adapts to exercise, the heart should grow stronger which means the beating of the heart gets more efficient. This can translate to a lowered RHR. Athletes are known to have a low RHR which could be less than 60 beats per minute.
What should your resting heart rate be?
What is considered a low or high RHR? In general, a typical adult RHR can range between 60-100 beats per minute (BPM).
Having a RHR on the higher end of this range is associated with increased health risk.
A RHR between 80- over 100 has been shown to be associated with increased risk of mortality.
Having a lower RHR, between 60-80 BPM, is generally associated with health benefits. However, there is individual variance for what your RHR should be.
If your RHR is lower than 60 BPM, this may also cause some negative side effects such as dizziness or fatigue. Certain medications or health conditions can influence heart rate.
Keep in mind there is individual variance with heart rate. The suggested ranges for RHR are general. Some people naturally have a higher or lower heart rate.
Therefore, if you are wondering where your RHR should be, speak with your healthcare team.
Stress and resting heart rate
Besides physical fitness, medications and medical conditions, another factor for RHR level is stress. Stress can influence many areas of the body including RHR (4).
Feeling stressed can set off a chain of events in the body initiated by the release of stress hormones. One of the side effects of having these stress hormones released is an increase in breathing, heart rate and blood pressure.
Over time, having these stress hormones constantly elevated may contribute to heart disease and other negative health effects.
If your RHR is elevated and you think stress is a contributing factor, find ways you can incorporate healthy stress management through exercise, healthy diet, adequate sleep and other healthful stress relieving activities.
Conclusion: Resting heart rate and health
Your RHR is one of many indicators of health. Having a higher RHR is associated with increased risk for heart disease and overall mortality.
One of the best ways to lower your RHR range is through exercise.
People who exercise tend to have lower RHR ranges. Exercise can improve heart health and strengthen heart muscles which can lead to lowered heart rate.
Other factors influencing RHR include: stress, medications, medical conditions and other genetic factors.
Is meat still okay to eat, are plant foods the way of the future, or is there a sweet spot in between that’s healthy for us and the environment? Healthy Food Guide looks at the science around meat in our diet and how to get the balance right.
It’s hard to ignore the conflicting opinions on meat consumption that have been hitting the headlines recently. Late last year, a research review judged evidence behind recommendations to limit meat intake to be weak, saying there were very few health benefits from cutting meat intake. This advice, however, contradicts accepted dietary guidelines. On the other side of the fence, vocal vegans and animal rights activists protest that we should be all ditching meat in favour of plant foods. Let’s check out the latest science.
The good news about meat …
Meat has been a regular dinner plate fixture for as long as most of us can remember. There’s a good reason: red meat is a valuable source of iron, protein and other important nutrients like zinc, vitamin B12 and omega-3 fats.
Energy-boosting iron is especially important for women, who have greater requirements than men in many age groups. Red meat is an easily absorbed source of iron, which helps prevent anaemia. One in four Australian women are not meeting their iron requirements, and 15 per cent have anaemia. Symptoms of iron deficiency anaemia can include constantly feeling tired and a lack of concentration.
Red meat is also a good source of muscle-building protein. The latest CSIRO research suggests that an increase in protein intake is important for weight management, because protein helps manage our hunger and reduces cravings later in the day. Lean red meat, chicken, eggs, legumes and dairy foods like milk and yoghurt are all quality protein sources.
The no-so-good news about meat…
The link between red meat and a variety of health conditions has long been known. The evidence against eating too much red meat is strongest for bowel cancer, the world’s second-biggest cancer killer. One in six new bowel cancer cases is linked with eating too much red and processed meat (such as ham, bacon, salami and sausages).
In 2015, the World Health Organization declared processed meats as a Class 1 carcinogen. In other words, it said there’s strong evidence that processed meats cause cancer. The Cancer Council advises that meat eaters should limit red meat to three or four times a week (no more than 700g raw weight per week) and choose fish, chicken and legumes on other days. Processed meats should be cut out or minimised.
Then, of course, there’s our heart health. Processed meats and fatty cuts of red meat contribute saturated fat to our diet. Eating too much saturated fat is linked to high cholesterol levels, which ramps up our risk of heart disease and stroke. The Australian Heart Foundation has released new guidelines around red meat intake and heart health, based on the latest evidence.
“We have introduced a limit of less than 350g per week for unprocessed beef, lamb, pork and veal,” the Heart Foundation chief medical advisor and cardiologist Garry Jennings says. “That’s around one–to–three lean red-meat meals a week, like a Sunday roast and a beef stir-fry.”
Trimming fat from meat and choosing lean cuts is one way to lower your saturated fat intake. Reducing your portion size of red meat, and adding more vegetables to your plate, is another way to prevent disease.
How much meat is too much?
So, if eating too much meat can set us up for health problems, should we all go vegetarian? Well, not necessarily. It comes back to one key word: moderation. There’s no problem with a modest intake of lean red meat. But what does ‘modest’ mean, you might be thinking?
Dietary guidelines recommend a maximum of 455g cooked (600–700g raw weight) lean red meat per week, in order to meet iron and zinc recommendations. That’s about one small portion (65g cooked/100g raw) if you’re eating it every night of the week, or one larger portion (130g cooked/200g raw) every second day.
The reality is, most of us eat already pretty close to these recommendations, eating an average of 57g cooked lean red meat (beef, lamb or pork) per day. There is, however, one group who regularly exceed the upper limit, especially when you add in processed meats (bacon, ham, salami). Yep, its men.
Meat consumption is highest among men aged 19–50 years and all teenagers between 14–18 years. Its perhaps no surprise that women and girls are already at the lower end of the recommended meat consumption range — which is not ideal, given their increased iron requirements.
How to get the balance right when it comes to eating meat
Meat doesn’t have to come off the menu for good. Instead, focus on variety, which includes different meat cuts, as well as veges and carb foods. Here are easy ways to get more diversity and balance at every meal
Plan meals ahead
Meal planning is an easy way to get more variety and more nutrients into your diet — plus it saves you precious time! Try to base your meals around different proteins. For example, include lean red meat two-to-three times a week, fish twice a week, make one or two legume-based dishes, and create egg or chicken dishes on other days.
Make veges the hero
Whether as a perfectly cooked roast, or tender, juicy steaks, meat has long been the main event on the dinner table — closely followed by carbs. It’s now time to make veges shine. Rather than thinking of vegetables and salad as a side dish, get creative with new ways to make them the star.
For example, roast a large tray of colourful root vegetables with garlic, rosemary and a drizzle of sticky balsamic glaze, or throw together a filling green salad with toasted nuts, crumbled feta and roasted pumpkin. When vegetables taste this delicious, they quickly become the main event — with meat just the sideshow!
Introduce ‘Meat-free Monday’
If your plan to cut back on meat runs into a bit of resistance — especially from the men in the house — start small by introducing one meat-free dinner per week. It’s a creative way to explore new foods you haven’t tried before, such as tofu, beans and lentils — and you’ll also be doing your health, not to mention the planet, a favour.
Search our recipes for hundreds of delicious vegetarian and vegan dishes.
Be portion wise
A balanced meal often comes down to getting your portions right. As a simple rule, fill half your plate with veges, one-quarter with protein (lean meat, chicken, fish, tofu), and one-quarter with carbs like potato, pasta or rice. Ideally, a raw serving of meat should be no more than the size and thickness of your palm.
Your guide to lean cuts
Trimming red meat (beef and lamb) of visible white fat reduces the amount of saturated fat and kilojoules in the meal.
1 Cuts that need little to no trimming
2 Cuts that need a little trimming
3 Cuts that need more trimming
Protein portion size guide
Never sure how much meat to buy to feed your family? Or do you find you’re always left with loads of leftovers. Use this handy visual guide to get your portions right.
Smaller portions size (if you eat meat most nights)
When it comes to the way in which light affects the human body, in particular our eyes, it’s all about wavelength; the longer the wavelength, the less of an impact it has on you. Red and green light have minimal effects, as they are under 550 nanometers (nm), whereas ultraviolet light, also known as UV, is more harmful at 400 nm.
Blue light, which has a wavelength of around 470 nm, is most commonly associated with disrupting our circadian rhythms.
“The most evidence we have for how blue light affects your health is through our biological clock,” he says. “Blue light actually suppresses melatonin, the hormone released in our brains to help us fall asleep and stay asleep at night. If you’re exposing yourself to blue light at night, it can make you less sleepy.”
While lots of different colors of light have this effect, Mike cites a Harvard study which found blue light suppresses melatonin at almost twice the rate of green light, and shifts the circadian rhythm twice as much.
There is a positive aspect to this. When you wake up in the morning, opening the shades to let the daylight in will help to wake you up, as it contains blue light and will contribute to the suppression of that sleep hormone, resetting the circadian rhythm for the following night.
Mike’s advice for minimizing the effects of blue light on our sleep patterns are to have zero screen-time for a minimum of 2 hours before bed, and use dimmer lights in your home in the evenings. He also suggests blue light-proof spectacles if you are required to use a screen for work late at night.
Contrary to popular opinion, being exposed to blue light via laptop and phone screens does not cause eyestrain, says Mike; this occurs due to intense focus and concentration, which often involves less blinking, which leads to dryness and irritation. This can be combated by staying at least 2 feet away from your screen, using eyedrops, and employing the 20/20/20 rule: every 20 minutes, stare at a fixed point 20 feet away for 20 seconds to relax the eyes.
Omega-3 fats rich foods have many advantages, and Immunity boosting is also one of them. During this pandemic condition, immunity boosting is really important.
According to FSSAI, Experts have also emphasized to consume nutrients rich foods to keep Corona or any other disease away from us. Also it is a known fact that consumption of Omega-3 improves immunity and same has been reasserted by the Food Safety and Standards Authority of India (FSSAI) recently.
Omega-3 rich foods that can help to boost immunity
Here is the list of plant-based foods rich in Omega-3 and can surely help in boosting immunity-
Bajra/millet– Bajra flour is commonly eaten in India, it can dilate blood vessels and in turn, blood flows easily. Along with this bajra is rich in fiber, so reduces bad cholesterol.
Walnuts– These antioxidants rich nuts also reduce bad cholesterol and also lower blood pressure. Along with these, it promotes healthy gut and helps in managing Type-2 Diabetes.
Fenugreek Leaves– Fenugreek leaves helps in controlling Diabetes and high blood pressure; it also prevents heartburn and inflammation.
Pumpkin Seeds– Pumpkin seeds are known to be rich in antioxidants and helps in improving prostate and bladder health. Along with this, these seeds are rich in magnesium which maintains blood pressure, blood sugar levels and also good for heart and bones health.
Watermelon Seeds– These seeds are rich in iron content, which is an important component of haemoglobin, which helps to carry oxygen in blood through the body.
Rajma/kidney beans– Rajma, also known as Kidney beans, is rich in vitamins and minerals including vitamin K1 iron, copper, manganese, potassium folate and molybdenum. Rajma is rich in fiber, that is good for colon health and also, as the name suggests, Kidney beans are good for kidney health.
So, add these Omega-3 fatty acids rich foods in your diet, not only to boost immunity but also to fight many diseases and maintain good health…!!
Clean your stomach: The problem of not having a clean stomach as soon as you wake up in the morning can trouble you for the whole day. When you leave the house for the office or for any work for the whole day, it is very important to clean the stomach as soon as you wake up in the morning. Due to the lack of clean stomach, people are troubled by constipation and other stomach problems. What to eat in the morning to clean the stomach, it is often a question in the mind of all people. Not being completely empty of the stomach causes gas and other stomach problems. In this article today, we are going to tell you about some home remedies to clear your stomach in the morning, let us know in detail.
Measures to clean stomach as soon as you wake up in the morning
We eat anything due to our busy lifestyle. Due to this, you have to face problems like indigestion or constipation . You can get rid of the problem of not having a clear stomach by taking the food items given below.
Use lemon in the morning to clean the stomach
Lemon juice is very beneficial for us. Lemon has antioxidant properties and high amounts of vitamin C which is good for the digestive system . Therefore , lemon juice can be used to clean the stomach . In this, enzymes work to improve digestion by excluding toxins from the body . You can consume lemon in food or you can also drink lemonade .
Consume mint and clear the stomach as soon as you wake up in the morning
Consuming mint can relieve problems like indigestion or sour belching. Therefore, you can use mint to clean the stomach. You can also use peppermint leaves as Peppermint tea or you can make sauce and eat it with food.
Aloe vera should overcome constipation problem
You can use aloe vera as a remedy to clean the stomach as soon as you wake up in the morning. Aloe vera is rich in medicinal properties so it is also known for detoxification properties. Drinking aloe vera juice clears the stomach and ends constipation problem. To clear the stomach as soon as you wake up in the morning , drink aloe vera gel juice daily . Aloe vera is also useful for treating stomach problems as well as skin problems , constipation, diarrhea and headaches.
Eat celery seeds in the morning to clean the stomach
We always use Carom Seeds as a spice at home, but it is also a medicinal herb. Carrom seeds or celery have high amounts of nutrients. It contains protein , minerals, fiber and carbohydrates . Celery seeds clean the stomach immediately and overcome the problem of sour belching and gas . To use it, you must roast celery seeds beforehand and after eating food eat some seeds daily.
Lukewarm water is a solution to clean the stomach as soon as you wake up in the morning
We know that water is very important to complete the digestive process, so more and more water should be consumed. If you want the stomach to be clean as soon as you wake up in the morning, then for this you wake up in the morning and drink lukewarm water regularly . Drinking lukewarm water increases metabolic rate and removes all toxins from our body. It is a boon for stomach problems. Therefore, after getting up in the morning, first of all, eat lukewarm water on an empty stomach , this will give freedom from the problem of not having a clean stomach.
Eat a mix of fennel and white cumin powder
If you are more troubled by the problem of not being completely clean then you can use a mixture of fennel and white cumin powder for this. To use it, first fry the fennel and white cumin seeds on the griddle. Then mix both and grind them into powder. The medicine to clean your stomach is ready. You should consume this mixture once a day, if the problem of not having a clear stomach is more, then it can be taken every 3-4 hours. This will give you a lot of relief from the problem of not having a clear stomach.
01/9 Soaked almonds versus raw almonds: What is better?
Have you heard people saying that eating overnight soaked almonds is better than eating raw almonds or vice-a-versa? We are sure you must have. Does it leave you confused? If yes, read ahead.
Crunchy to eat and rich in protein, fibre and omega 3, almonds are the favourite nuts of many. The good thing is that most people are aware of the health benefits of almonds and include it in their daily diet.
But not many of us know that soaking almonds increases the amount of nutrients and vitamins absorbed by our body as compared to when we eat raw almonds.
02/9 Soaked almonds vs. raw almonds
Choosing between soaked and raw almonds is not just a matter of taste, but, picking the healthier option. Soaked almonds are better because the peel of almond contains tannin, which inhibits nutrient absorption. Soaking the almonds makes it easy to take off the peel, which allows the nuts to release all the nutrients easily.
Soaked almonds are softer and easier to digest, which again helps in the absorption of nutrients in a better manner. Soaking almonds for five to six hours is enough but many prefer soaking them overnight, which is also okay.
03/9 The right way to soak almonds
Take a cup of water and soak a handful of almonds in it. Cover the cup and let the almonds get soaked for six to eight hours. Next morning, drain the water, peel off the skin and have them fresh. You can also keep them in a plastic container, which will make them last for about a week.
04/9 Nutrients in almonds
Almonds are rich in various nutrients like vitamin E, dietary fibres, omega 3 fatty acids, omega 6 fatty acids and protein. It is because of the rich nutrient profile that almonds are considered to be a superfood.
The protein in them helps in keeping you fuller for longer and the manganese in it helps strengthen your bones and regulate blood sugar. They are extremely beneficial for people with blood pressure problems and help with muscle and nerve function.
05/9 Other benefits of soaked almonds
Good for digestion
Soaked almonds help in releasing enzymes, called lipase that helps in digestion of fats.
06/9 Helps in weight loss
We all know almonds make for one of the most healthy mid-meal snacks. The monosaturated fats in almonds curb your appetite and keep you fuller. Munching on them can help you avoid binge eating and make you lose weight.
07/9 Good for heart
Almonds help to keep your heart healthy by reducing the bad cholesterol (LDL) and increasing the good cholesterol (HDL).
08/9 Rich in antioxidants
Vitamin E in almonds works as an antioxidant that inhibits the free radical damage that prevents ageing and inflammation.
09/9 More benefits…
Almonds help in fighting cancer as they are rich in Vitamin B17, which is vital for fighting cancer. The flavonoid present in almonds can help suppress tumour growth. Not just this, almonds also help in regulating blood sugar and blood pressure. Folic acid in almonds also helps in reducing birth defects.
Coconuts have remained popular in tropical regions for more than 4,500 years, and Indian households have been using coconuts in different forms for generations now, so why shouldn’t you? This fruit has plenty to offer to keep you coming back for more. However, if you are still not convinced, here are seven fantastic health benefits of coconuts that will make you think otherwise.
1. Provides Good Fats
Even though coconut has healing capabilities, a lot of people are still not sure whether or not coconut oil is suitable for their health since it contains saturated fats. Pure coconut oil is extracted from ripe coconuts with hard flesh, while hydrogenated coconut oil is collected and then cold-pressed at 100-degrees Fahrenheit. You are better off with unrefined and unprocessed virgin coconut oil. Hydrogenated coconut oil should not be mistaken for extra virgin coconut oil, as the two are entirely different.
2. Coconuts Enhances Weight Loss
If you are having trouble losing weight, then you should look into consuming coconuts. Even with saturated fat, it is not as dangerous as saturated fat soaked in high calories and cholesterol. Coconut contains a medium-chain fatty acid that not only aids in weight loss but boosts metabolism at the same time. The fat burns off as energy rather than sticking to your belly. If that is not enough, it maintains a balance in your digestive tract and detoxifies your body.
Coconuts have no harmful by-products for you to worry about, even when it is heated to cook foods like other vegetable oils. The benefit of coconuts is you can cook, bake and also make some of the most delicious vegan desserts with them. Try coconut milk powder and coconut oil to cook foods.
3. Keeps You Hydrated
By consuming water found in young coconuts, you will get all the electrolytes you will ever need. It is the highest-rated source of electrolytes, which is primarily responsible for keeping your body hydrated. It will also keep your nerves and muscles functioning optimally.
4. Improves Skin Health
To keep your skin healthy and young, you need not look further than coconut oil. It contains antioxidants that slow down the aging process and protects your skin from harmful radiation from the sun. All you need to do is to apply a few drops of coconut oil on your skin. Use it before showering, so that it will be easier for the oil to be absorbed through your skin once your pores have opened up.
5. Coconuts Fight Bacteria
Coconuts contain lauric acid, which when digested forms a substance called monolaurin. These substances help fight against fungi, viruses and bacteria to keep infections at bay. They’ve even been shown to help kill the bacteria Staphylococcus aureusand the yeast Candida albicans, a common source of yeast infections in humans.
6. Ensures Healthy Teeth and Bones
The benefit of eating coconuts daily is it supports the development of healthy teeth and bones. By doing so, you will improve your body’s ability to absorb manganese and calcium, which is vital for bone development and can also help prevent osteoporosis, a condition responsible for making bones fragile and thin while causing loss of density. Coconuts are also an excellent alternative for people that are lactose intolerant.
7. Eliminates Scalp Infections
The antifungal and antibacterial properties that will protect the scalp from lice, dandruff and itchy scalp, which are primarily responsible for reducing hair growth.
Consuming coconuts also:
Boosts the immune system since coconuts are anti-parasite, antibacterial, anti-viral and antifungal.
Provides quick energy and improves athletic and physical performance.
Considerably reduces the risk of heart diseases.
Protects against bladder infection and kidney disease.
Restores and maintains thyroid functionality.
Makes you look young by preventing age spots, sagging skin and wrinkles.
Fortunately, there are a ton of recipes out there for ways you can cook various foods using coconut, so there is no way you will get bored with them. Once you stick to a coconut diet, there is no going back!
When we think of fat, we imagine a burger with fries covered with cheese and oil… But there are also healthy fats! Fat is a macronutrient along with protein and carbohydrates.
Trans fats and saturated fats are the ‘bad fats’, and unsaturated fats (Polyunsaturated, monounsaturated, ext..) are the ‘good fats’. Some unsaturated fats are essential, which means our body can’t make them on it’s own, so we need to consume them to stay healthy.
You need fats for many important body functions like temperature regulation, the health of your skin, hair and nails, energy for the body… the list goes on. Most of the food we consume contains fat.
There are many health benefits of eating more good fats. In this article, we will explain the differences between the good and the bad fats:
Bad fats
Saturated fatsNot all of the saturated fats are equally nasty. But these are the foods you should avoid when possible:
Butter
High-fat Cheese
High-fat meats (lamb, beef, pork)
Trans fatsThese fats are mainly presents in fried foods and packaged baked products, such as:
Baked goods
Fried food
Creamer and Margarine
Good fats
Monounsaturated fatsMonounsaturated fats must be used as much as possible to replace the bad fats. You can find monounsaturated fats in foods like:
Olive oil
Peanut butter
Avocados
Polyunsaturated fatsThey benefit your heart health. Like monounsaturated fats, they are also a great replacement for saturated fats and trans fats:
Corn oil
Walnuts
Fatty fish (tuna, salmon, sardines …)
Share it
Reduce Bad Fats In Your Diet
In order to achieve your fitness goals and obtain a better health, you must reduce your consumption of trans fats and saturated fats. To accomplish this task, you will have to check the food labels so you can eliminate bad fats from your diet. The goal here is not to cut all the fats, but replace the bad fats with ** monounsaturated fats and polyunsaturated fats**.
Bad fats
Butter
Eggs (good and bad fats)
Whole milk
Cheese
Good fats alternative
Olive oil
Egg whites
Skimmed milk
Low-fat cheese
Add More Good Fats In Your Diet
You’ve learned a lot about how to avoid eating bad fats. Now let’s discover some tips that will help you become healthier:
Go nuts: Add nuts and seeds in your diet. They contain good fat and they are often rich in protein and fiber.
Cook with olive oil: Replace your butter and your sunflower oil by olive oil. Use olive oil for stovetop cooking at medium heat and for dressing. Use canola oil if you’re cooking at high heat.
Consume more avocados: Everybody loves avocados ! They are tasty and fill your stomach quickly, consume them in: salads, sandwiches or in an amazing home-made burritos.
Don’t Forget The Omega-3 Fatty Acids
Omega-3 fatty acids are types of unsaturated fatty acids:
Eicosapentaenic acid (EPA) and docosahexanoic acid (DHA) are found in fish.
Alpha-linolenic acid (ALA) is found in plants
The body can’t produce them, this is why they are called essential fatty acids. Here are some Omega-3 benefits for your body:
Lower blood pressure
Reduce the risk of heart diseases
Improve cholesterol levels
Protect against memory loss and improve mental health
Improve joint and bone health
The list of omega-3 benefits is long and we are constantly learning new advantages. As we mentioned before, these omegas are essential, which means the body can’t produce them. It’s important to consume food that contains omega-3 and take fish oil supplements to meet these requirements.Share it
Impacts Of Fats On Cholesterol
Cholesterol is a substance your body needs to run properly. However, having too much of cholesterol can have a negative impact on your health. There are two types of cholesterol:
LDL cholesterol: is considered bad cholesterol. The goal is to keep the LDL levels low.
HDL cholesterol: is the good cholesterol, which removes LDL from the bloodstream and reduces the risk of heart conditions and diseases.
Research has shown that your blood cholesterol levels are influenced by the types of fats you consume.
In Conclusion
Now that you understand the differences between good fats and bad fats, let’s recap what’ve just learned:
Fat is necessary for a healthy body
Consume less trans fat and saturated fats (bad fats)
Consume more monounsaturated fats and polyunsaturated fats (good fats)
Eat food and take supplements rich in essential omega-3s
IF IT’S A STAPLE IN YOUR KITCHEN, YOU MIGHT BE WONDERING ABOUT THE HEALTH BENEFITS. THESE SPORTS DIETITIANS HAVE THE ANSWERS.
Chances are, you have olive oil sitting in your pantry right now. It’s one of those basic kitchen staples that you can use to top salads, cook chicken, or drizzle over pasta—and you always make sure to stock up when you’re running low. But since it’s a source of fat, is olive oil good for you and as healthy as you think it is?
Olive oil is one of the “healthier” oils because of its heart-healthy fats, making it one of the most popular choices when it comes to cooking or dressing up meals.
The Evidence:
One serving—or 1 tablespoon—of extra-virgin olive oil contains the following:
120 calories
10 grams of monounsaturated fat
2 grams of saturated fat
2 grams of polyunsaturated fat
1.9 milligrams of vitamin E (10 percent of Daily Value)
8.1 micrograms of vitamin K (10 percent of DV)
Monounsaturated fats—omega-6s in the case of olive oil—are important because they help boost heart health. This is important for preventing health issues such as cardiovascular disease or stroke. Athletes like cyclists also stress their heart out more than the average person, according to Jones, so it’s beneficial to add nutrients to your diet that protect it.
Monounsaturated fats are also anti-inflammatory, which helps with muscle recovery. Working out can cause micro-tears in your muscles, which can lead to inflammation, muscle pain, and soreness, but anti-inflammatories can calm that reaction.RELATED STORYCanola vs. Vegetable Oil: What’s the Difference?
Plus, vitamin E is an antioxidant that the majority of Americans don’t get enough of, Jones says. This nutrient helps boost your immune system and protect your body against heart disease and certain types of cancer, according to the Mayo Clinic. In addition, antioxidants protect your cells against damage, especially those in your muscles and lungs, which are extremely important when it comes to your performance on the bike.
Vitamin K is important for absorbing fats like the monounsaturated ones in olive oil. If you don’t get enough of this vitamin, your body will have trouble using it effectively.
The Verdict:
Olive oil can be used daily as a dressing or for cooking with, according to Jones. And Nedescu cites it as a component of one of the healthiest diets: the Mediterranean diet, which can include up to 4 tablespoons of olive oil a day and has been studied to be among the healthiest of eating styles, she says. (It’s also worth noting that the Mediterranean diet places an emphasis on fresh vegetables, fruits, legumes, whole grains, fish, and lean meats and dairy in moderation.)
“When you’re doing endurance exercise, you need healthy fats to fuel your body,” she says. “One quarter of your calories should come from fat, and I recommend including [fats] in every meal and snack in small amounts.” This will help you feel satiated as the day goes on.
And while she advises that most of your fat should ideally come from whole foods—such as fish or nuts, you don’t have to shy away from cooking oils. Just don’t go overboard to the point where your food is dripping in oil, she says.This content is imported from {embed-name}. You may be able to find the same content in another format, or you may be able to find more information, at their web.
That said, there are a few factors that go into choosing the healthiest form of olive oil out there. For one, make sure you’re reaching for extra-virgin olive oil on the grocery store shelf as opposed to other options like virgin or refined.
“Extra-virgin olive oil is the closest to nature and the least refined,” Jones says. “The more refined your olive oil is, that’s where you’re not sure how it’s been processed. It could be treated with chemicals or treated with high heat, which may damage its antioxidants.”
EVOO tends to be thicker, darker or greener in color, and have the most flavor, too.
Another thing to pay attention when buying olive oil is whether or not it comes in a glass bottle or plastic one. As a general rule of thumb, glass is a safer choice because it keeps the oil more stable, Jones says.
“The biggest thing with plastic is that it contains chemicals—the longer something sits in plastic, the more chemicals could be released into it,” Jones says. “Plastic could be okay if it’s room temperature or cooler, but you might not be aware of what happens in the factory.”RELATED STORIES. The Key to Healthy Aging Could Be in Your GutHow Healthy Is Hummus, Really?
Something that’s not a huge thing to worry about? Olive oil’s smoke point—where it will start to smoke and break down when you cook with it. The hotter a food gets (and the longer you heat it), the more nutrients are lost. What’s more, if a food that contains fat reaches its smoke point, it could create pro-oxidants—rather than antioxidants—that could damage your cells, Jones says.
According to the North American Olive Oil Association, extra-virgin olive oil’s smoke point is anywhere between 350 and 410 degrees Fahrenheit and lighter olive oils start smoking between 390 and 470 degrees Fahrenheit.
But Jones says that while many people refrain from cooking with olive oil for this reason, there hasn’t been much research done to prove that there are any negative effects. For instance, a 2018 study published in the journal Acta Scientific Nutritional Health found that when olive oil was heated up to a temperature of 240 degrees Celsius (464 degrees Fahrenheit) and exposed to 180 degrees Celsius (356 degrees Fahrenheit) for six hours, it didn’t degrade.
And Nedescu agrees. “Olive oil is completely safe to consume when heated,” she says. “There have been speculations that heating oil destroys heart-healthy compounds and creates polar compounds that have been linked to various health conditions. However, olive oil has been studied against other oils and found to be one of the most heat stable oils—even beating out canola and coconut.”
If you cook with oil, choose a ‘pure’ or ‘virgin’ olive oil, Nedescu recommends. If you prefer to drizzle it over foods without using heat, choose ‘extra virgin’ varieties.
In short, there’s not a whole lot of evidence against using a moderate amount of olive oil—or about 2 to 4 tablespoons daily—in any way you see fit. It contains good-for-you fats and other vitamins that help boost your cycling performance and keep you healthy in your everyday life. Of course, everyone is different, so check with your doctor or a dietitian who can tailor amounts to your specific needs or health concerns.
/resting-heart-rate-martin-dm-eplus-GettyImages-895081880-5b60b578c9e77c002517b367.jpg)
/snack-time-640150613-5887d57d5f9b58bdb38ea501.jpg)
:max_bytes(150000):strip_icc()/olive-oil_annotated32-d35d3a7953dc4ca998c326ace6df630c.jpg)