9 Reasons to use cloves, a spice that can boost your immune system

Source code: 10 Reasons to use cloves, a spice that can boost your immune system (food.news)

10 Reasons to use cloves, a spice that can boost your immune system

Cloves might not be a common ingredient in your recipes, but they are more than worthy of a spot in your spice rack.

One of the oldest and most storied spices in existence, cloves are the dried flower buds of an evergreen tree that belongs to the myrtle family. Cloves have a rich culinary and medicinal history that dates back thousands of years. Today, they are known for their distinct aroma, and they can add intense warmth to virtually any dish they are added to.

Here are some reasons you should give cloves a try:

  • Clove boost gut health – Cloves have a long history of use in traditional medicine. Ancient healers used cloves (whole and fried) to improve digestion and relieve gastrointestinal irritation. Cloves can even help stop vomiting, possibly due to their anesthetic properties. Cloves can also be used as a purgative.
  • Cloves protect against bacterial infections – Cloves can help protect you from bacterial infections thanks to their antibacterial properties. In one study, researchers found that the active compounds isolated from cloves can stop the growth of two types of bacteria that contribute to gum disease.
  • Cloves support liver health – Cloves contain a compound called eugenol, which is especially beneficial for your liver. In one study, researchers fed rats with fatty liver disease mixtures containing either clove oil or eugenol. The results showed that both mixtures improved liver function and reduced inflammation.
  • Cloves help control blood sugar – Cloves may help control blood sugar in people with diabetes, a condition marked by high blood sugar. In one study, researchers found that taking just one to three grams of cloves every day for 30 days was enough to help people with Type 2 diabetes manage their blood sugar.
  • Cloves promote strong, healthy bones – Cloves are packed with manganese, an essential bone-building mineral. Manganese also helps your body form connective tissues and reproductive hormones.
  • Cloves boost the immune system – The eugenol and other antioxidants in cloves help protect immune cells from inflammation and oxidative stress.
  • Cloves can reduce inflammation – Eugenol, one of the main active compounds in cloves, can reduce inflammation. Studies on clove extracts administered to rats show that eugenol reduced inflammation caused by edema. Eugenol can also reduce pain by stimulating pain receptors.
  • Cloves support optimal oral health – Cloves can keep your mouth clean and healthy by controlling the growth of oral bacteria responsible for oral diseases. Thanks to eugenol’s pain-killing properties, cloves can also be used to temporarily relieve a minor toothache.
  • Cloves can relieve headaches – Cloves can treat headaches thanks to eugenol’s pain-killing properties. To relieve a headache, crush a few cloves and wrap them in a clean handkerchief. Inhale the smell of the crushed cloves.

How to use cloves

You can find whole cloves online or at your local grocery store. They are best stored in a small glass jar in a cool place.

Because of their intense aroma and sweet flavor, cloves can lend plenty of warmth to any dish. They also pair well with other rich, slightly sweet spices like cinnamon and nutmeg.

Cloves are often used in spice blends for meat rubs, such as garam masala and Chinese five-spice powder. They are one of many spices used to make Vietnamese pho, and they are often used to stud whole-baked hams and pots of German braised red cabbage. Cloves are also sometimes used to flavor hot beverages, like tea, mulled wine and hot apple cider.

Cloves take center stage in the fall, when they are used to add flavor to fall staples, such as pumpkin pie, stewed apples and pears and gingerbread.

Because of their strong taste and aroma, cloves are best used sparingly. If you are cooking with cloves, don’t forget to remove the cloves before serving or pick them out of your dish before eating. Even when cooked, whole cloves have a very hard and woody texture that would be unpleasant to bite into. They also have an astringent or drying mouthfeel.

Cloves are a pungent warm spice known for their intense flavor and powerful aroma. They provide a wide range of benefits as well, from a healthier gut to reduced inflammation. Enjoy these benefits and more by incorporating cloves into your cooking.

Source code: 10 Reasons to use cloves, a spice that can boost your immune system (food.news)

How to Remove Turmeric Stains from Your Kitchen Utensils and Linen

Source code: How to Remove Turmeric Stains from Your Kitchen Utensils and Linen – NDTV Food

Remember that you must clean the utensil as soon as possible as the longer turmeric stains sit, the harder it becomes to remove them. Here are six ways to remove turmeric stains without ruining your utensils.

How to Remove Turmeric Stains from Your Kitchen Utensils and Linen

It is easy to identify turmeric because of its bright yellow colour. It adds a lovely hue and earthy flavour to your curries and pulaos but it can also leave your kitchen utensils tainted and stained. Be it your blenders, plastic jars or pan, turmeric tends to leave its imprints everywhere. If you’re not careful, you may accidentally end up staining the linen or the kitchen table top. Turmeric can cause stubborn stains but there’s a way out. Remember that you must clean the utensil as soon as possible as the longer turmeric stains sit, the harder it becomes to remove them.

Here are six ways to remove turmeric stains without ruining your utensils.

1. Lemon juice or white vinegar

Acidic ingredients such as lime juice and white vinegar work really well in cleaning turmeric stained utensils. These are especially useful if you don’t want to ruin the natural colour of the vessel. Make a solution with two cups hot water and one-cup of lime juice or vinegar and soak your utensil in it overnight. The acid in these ingredients helps in pulling up the stains which can be removed and cleaned the next morning. Lime juice also helps in removing turmeric stains from your finger nails and hands. Just rub your hands with it and the wash gently.

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Acidic ingredients such as lime juice and white vinegar work really well

2. Baking soda

Baking soda is the hero in your kitchen and it can be used for so many things besides making your cake rise. Make a paste with baking soda and water and apply it all over the stained area. Let it dry for 15-20 minutes and then scrub it off with warm water. This works really well for kitchen counter tops too.

vinegar and baking soda make baked foods light

Baking soda is the hero in your kitchen and it can be used for so many things

3. Corn Starch

If you’ve accidentally spilled some curry with turmeric on the table cover or table mats, rub some corn starch or flour over the yellow stain. This will help in drawing out the oil. Later, wash the cloth with lukewarm water and gentle detergent.

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Corn starch will help in drawing out the oil

4. Glycerin

Make a solution with ¼ cup glycerine, two cups water and ¼ cup liquid soap. Dab the mixture on stained areas and let it sit for 10 to 15 minutes. Wash off with warm water.

5. Hydrogen Peroxide
Hydrogen peroxide is chemical compound which is available in the form of pale blue liquid. It is great for removing turmeric stains from your kitchen table top and even helps in disinfecting it. Just a few drops are enough to do the work. Similarly, liquid chlorine bleach also does the job.

6. Sunlight

This may sound a bit strange, but it works. Use any of the above methods to clean your utensil and then leave it out in the sun to dry for few days. The heat of the sun is known to make the colour of turmeric fade away.

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The heat of the sun is known to make the colour of turmeric fad away.

Now, use turmeric without any fear and make the most of this lovely spice. While storing turmeric, use ceramic or porcelain jars as glass will get stained. Make sure you always wear an apron while using turmeric as it can be a bit tough to remove turmeric stains from fabric.

Source code: How to Remove Turmeric Stains from Your Kitchen Utensils and Linen – NDTV Food

7 Ways to Detoxify After Binge-eating During the Festive Season

Source code: 7 Ways to Detoxify After Binge-eating During the Festive Season (news18.com)

Representation purpose only.

Representation purpose only.

Once the festivities come to an end though, instead of procrastinating or feeling discouraged, you should start your exercise routine back up as it’ll feel good to burn the extra calories that you have gained during the festive season.

While the festive season is usually followed by weddings and year-end parties, this year may bring slightly more subdued events, given the pandemic. But the one thing you can still count on and celebrate with is lots of heavenly and rich festive food. And it’s natural for all that food to lead to heaviness, puffiness, bloating and other minor digestive issues. While avoiding indulging is definitely a better option, if you’re facing any of these problems, know that they can be reversed quite easily by following some simple detox tips to help clear the toxins from your body.

1. Drink lots of water

Drinking water is the best way to flush toxins out of vital organs. You must drink at least two litres of water daily to maintain hydration in the body. Since you may have consumed excessive sodium (found in junk and fried food) and alcohol during the festive season, your body may get dehydrated, which makes it even more important to increase your water consumption from the average recommendation.

2. Start exercising

It’s understandable to miss a few workouts or lose track of your fitness goals during this time of the year. Once the festivities come to an end though, instead of procrastinating or feeling discouraged, you should start your exercise routine back up as it’ll feel good to burn the extra calories that you have gained during the festive season. You can start with mild exercises but be consistent with it. You may choose a simple exercise such as jogging and cycling or something challenging like running and pilates to get back in shape.

3. Consume probiotics

Probiotic-rich foods such as yoghurt, kimchi, kefir and others contain good bacteria. Consuming such foods regularly can help give your gut health the boost it needs to get you back in shape.

4. Add metabolism-boosting drinks to your regime

Consumption of lemon and honey water early in the morning stimulates the digestive system and boosts your metabolism. Honey helps soothe the digestive tract and also fights infections present in the stomach. You can also try detox teas like chamomile or ginger tea as they help in improving digestion.

5. Add some antioxidants in your diet

Consume a cup of green tea early in the morning as it is loaded with polyphenols, which act as powerful antioxidants. Epigallocatechin gallate, an antioxidant found in green tea, helps in cleansing impurities and toxins from the body. Add tomatoes in your diet as their water content would keep you hydrated and the antioxidants present in them would detox your body.

6. Consume foods that are easy to digest

After having all that fried and processed food, give some rest to your colon, liver and kidneys by avoiding foods that are harder to digest. Consume foods that are low on fat but high on protein. You can also avoid dairy for a few days. Consume light foods such as khichdi, porridge, soups and salads – they’re easy to digest and yet nutritious.

7. Add some green vegetables

Green leafy and cruciferous vegetables such as cabbage, broccoli, kale, spinach and others are rich in antioxidants and can help fight inflammation in the body. These vegetables help in reducing bloating and cleansing the gastrointestinal tract. You can either boil or steam two cups of spinach along with tulsi or curry leaves. Either eat this mix by sprinkling some salt and pepper on it or you can simply strain and drink it.

Source code: 7 Ways to Detoxify After Binge-eating During the Festive Season (news18.com)

Best foods for stamina

Source code: 13 Foods to Boost Stamina & Endurance | How to Increase Stamina | Food to Increase Body Energy | Boost Stamina (indiatimes.com)

Best foods for stamina

You need tons of energy to cope with your hectic lifestyle, especially if you are into sports. Here’s a list of foods that give you enough stamina to keep you active throughout the day.


While certain foods in your diet can actually reduce stamina, healthy foods help to build up your stamina and increase your energy levels, especially if you’re interested in sports and athletics. As a sportsperson, you need foods that are designed to not only give you energy but also keep you feeling full all day long. Says nutritionist Smruti Gokhale, “Nutrients like complex carbs, proteins, fibre and vitamin C is crucial for those who are into sports. These nutrients keep you active and feeling energetic.”


Essential Nutrients

Complex carbs: When you are talking about building stamina, you just cannot miss out on complex carbs. Carbs are the main source of fuel for your body and brain. Says Priya Kathpal, nutritionist, “Carbs are the food that the body uses to get glucose, which provides energy. Complex carbs are present in foods like bread, pasta and rice, which unlike simple carbs, keep you feeling energetic all day long.”

Vitamin C: Vitamin C helps strengthen your immune system and protects you from infections like cold and cough, which sap your energy. Also, when you are outdoors, you are more susceptible to bacterial infections which hamper your health. Thus ensure that you consume foods and fruits rich in vitamin C.

Proteins: Protein is an important nutrient for the growth, development and repair of muscle and body tissues. Protein has a higher metabolic rate than fat, so an individual can burn more calories. It is also said to increase satiety, which prevents a person from overeating. Healthy sources of protein include lean chicken, fish, eggs and nuts.

Iron: Lack of iron in your diet can cause loss of stamina. You can get iron from meat, beans, nuts and some vegetables such as broccoli and spinach. Consult your doctor about taking iron supplements.

Foods that build Stamina

Oatmeal: Oatmeal is an unprocessed carb, which gets digested slowly and hence keeps you feeling full for a longer period of time. Says Kathpal, “A power-packed cereal, oatmeal provides sustained energy for hours. Due to high content of complex carbs, it breaks down slowly in your body and keeps the blood sugar at optimum level.”

Beans: Rich in mineral and iron which helps your body to generate RBCs (Red Blood Cells) that carry oxygen to the muscles when you are exercising and also builds stamina.

Coffee: Coffee is known to be an instant energy provider. It is known to help fight against fatigue, as it triggers the central nervous system. Coffee keeps you energised and active throughout the day.

Green leafy vegetables: Packed with micronutrients, it is essential for building stamina and also to improve your RBC count. Green leafy veggies are rich in fibre and digest slowly while maintaining your blood-glucose level.

Bananas: Bananas are a particularly good energy source and these are best eaten a few hours before you intend to exert yourself. Along with being great sources of carbs, they are also effective because they trigger the release of ‘dopamine’ — a chemical that builds your concentration and focus.

Peanut butter: Peanuts are said to contain Omega 3 fatty acids that helps in reducing pain, boost heart health and develop your brain. Peanut butter is also excellent for building stamina. It is high in calories and digests slowly. Consume peanut butter in combination with complex carbs.

Lean meat, fish, chicken and eggs: Says Gokhale, “Rich in protein, these foods are important for growth and development, muscle building and repair. Meat takes a longer time to digest and thus keeps you feeling full and active all day long.”

Red grapes: Red grapes contain ‘resveratol’ which provides increased energy. These grapes contain a very small amount of sugar, which gives you instant energy and helps build stamina.

Beetroot juice: Consuming a glass of beetroot juice before exercising will make your body work for long hours without feeling exhausted. Beetroot is rich in vitamin A and C — both help in building stamina and reducing fatigue.

Quinoa: Quinoa (Bathua) was declared to be a sacred grain by the Inca Empire and was fed to the warriors so that they could get energy! It contains eight essential amino acids, vitamins, minerals and fibre. It gives instant energy and keeps you active. It’s easy to cook and can be cooked like rice in only 10 minutes!

Source code: 13 Foods to Boost Stamina & Endurance | How to Increase Stamina | Food to Increase Body Energy | Boost Stamina (indiatimes.com)

10 Foods For Glowing Skin

Source code: 10 Foods For Glowing Skin – NDTV Food
Try out these 10 foods for glowing skin which will make you feel beautiful like never before, from lemon to carrot, avocado to tomato and much more.
10 Foods For Glowing Skin

Get healthy from the inside out with these 10 foods for glowing skin.

A healthy skin reflects how healthy you are on the inside. So what can you do to get glowing skin? We all know we should eat healthy, exercise regularly, de-stress and of course, follow a regular skincare routine. “Your skin needs a boost from within to look fresh and glowing. After all, beautiful skin starts with nourishment from within. You need to eat the right balance of foods to feed your skin the vital nutrients it needs to help it stay soft, radiant and blemish-free”, remarks skincare expert Suparna Trikha. Note: You are what you eat. Fruits and greens contain powerful antioxidants that help protect the skin from cellular damage caused by free radicals, so it’s important to get your supply for the day. Beta carotene, found in pumpkin, carrots and potatoes; and lutein found in kale, papaya and spinach are potent antioxidants, important for a healthy glow. Vitamin C is also a super antioxidant which leaves you with with radiant and blemish-free skin. So toss your favourite beauty product to the curb, and get naturally beautiful skin with our quick tips.

Here’s a list of 10 foods for glowing skin which will make you feel beautiful like never before: 

1. Avocado

Packed with antioxidants like lutein and beta carotene, avocados help soften the skin as well as hydrate it if applied topically. You can use a moisturising mask of avocado with 1 teaspoon honey to reap the benefits of this super fruit. You’ll feel the difference instantly! You can also check our interesting recipes to include avocado in your daily diet; perhaps, combine avocado with orange juice as a salad dressing or mix it up with cilantro and cumin for a dip or a sauce for a creamy portion of pasta.
 

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Avocados help soften the skin as well as hydrate it if applied topically.


2. Oranges

“The peel of the orange, actually contains more vitamin C than the orange itself. The peel contains antimicrobial and antibacterial properties so using it regularly in face packs will give you clear and brighter skin in no time. What’s in season will make your skin glow!”, says Dr. Deepali Bhardwaj, skincare expert. Dr. Deepali recommends a orange peel and yoghurt face pack to instantly rejuvenate your skin; all you need is 1 tablespoon of orange peel powder and 2 tablespoon of yoghurt to do the trick. You can also add 1 tablespoon of sandalwood powder and 1 tablespoon of walnut powder to 1 tablespoon of orange peel powder with a few drops of lemon juice and rose water to get bright skin.
 

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The peel of the orange, actually contains more vitamin C than the orange itself.


3. Pumpkin

Pumpkins have it all – antioxidants, vitamins (A and C) and minerals. Pumpkins are rich in zinc which is vital in the creation of new skin cells, and also helps regulate oil production, improve skin tone and reduce the appearance of open pores. All you have to do is eat a handful of pumpkin seeds to brighten your complexion and get the glow you’ve always wanted. You can also apply a DIY face mask of 3 teaspoons pumpkin, ½ teaspoon honey and ½ teaspoon milk for 15-20 minutes.
 

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Pumpkins are rich in zinc which is vital in the creation of new skin cells.


4. Tomato

“Tomatoes are packed with natural vitamins and minerals, including Vitamin A, K, B1, B3, B5, B6, B7, and vitamin C”, says Dr. Manoj K. Ahuja, Sukhda Hospital. But what makes tomatoes stand out in the beauty world, is lycopene, an antioxidant which has amazing anti-ageing properties. You can apply the pulp or juice of tomatoes on your skin to activate the lycopene benefits. And if this couldn’t get any better, the pulp of tomatoes also helps tighten pores and prevent pimples since tomatoes are acidic in nature. It also acts as a natural sunscreen.

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You can apply the pulp or juice of tomatoes on your skin to activate the lycopene benefits.


5. Strawberries

Being rich in alpha-hydroxyl acid, strawberries help get rid of dead skin cells. Strawberries also boost up collagen production, minimise fine line and wrinkles due to the presence of vitamin C. Also, omega-3 fatty acids  present in strawberries help lighten the skin tone. Wondering how to reap the benefits of this wonder fruit? Add 1 tablespoon cocoa powder and 1 tablespoon honey to mashed strawberries and apply on your face for 15 minutes to get glowing skin.
 

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Strawberries boost up collagen production, minimise fine lines and wrinkles due to the presence of vitamin C.


6. Beetroot

This pink coloured fruit comes loaded with vitamins and minerals which make you glow instantaneously. Its anti-inflammatory property prevents outburst of acne and pimples. Just applying beetroot juice as a face mask gives your complexion a pinkish tinge and a radiant look. If you include beetroot as a part of your skincare routine, you’ll note that all the dark spots and blemishes will disappear in 5 weeks or so, especially due to the iron, potassium, niacin, copper and vitamin C content. You can also drink a glass of beetroot juice to purify the blood from within and cleanse the toxins, leaving you with a healthy glow on your face.
 

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Just applying beetroot juice as a face mask gives your complexion a pinkish tinge and a radiant look.


7. Carrots

Carrots are a powerhouse for glowing skin due to a large amount of beta carotene that helps prevent the degeneration of cells, slows aging and makes your skin glow. The vitamin A found in carrot juice also helps keep body tissue, eyes, bones and teeth healthy. Carrots also have a large amount of vitamin C, which promotes collagen growth, reduce acne and dark spots. Boost your beauty by slurping on a glass of carrot juice or add it to your salads.

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The vitamin A found in carrot juice helps keep body tissue, eyes, bones and teeth healthy.


8. Potato

Potato works as a natural bleaching agent and hence can be used for skin lightening. All you have to do is apply a face mask of grated potatoes on your face for around 30 minutes. Potato also helps get rid of dead skin cells, sunburns, dark spots, blemishes and dark circles. You can simply squeeze the juice of a potato in a bowl and use it on your face or apply thin slices of potato directly.

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Potato also helps get rid of dead skin cells, sunburns, dark spots, blemishes and dark circles. 


9. Kale

Kale may be the king of all greens, but it’s certainly the queen of beauty too. Kale is loaded with vitamin C, vitamin A and vitamin K which help repair skin tissues, prevent free radical damage and give you a radiant and fresh look. Drink up a kale smoothie or add it to salads or pasta or enjoy it as an air-cooked healthy snack in place of potato chips!
Kale for skin glow

Kale is loaded with vitamin C, vitamin A and vitamin K. Image credits: iStock


10. Lemons

Lemons are packed with vitamin C, vitamin B and phosphorous – an amazing food to make your skin glow. The natural acids of lemon gently remove dead skin cells and lighten age spots. Lemon cleans the pores without stripping the skin of its natural oil balance since it contains citric acid in high amounts. Mix a spoon of lemon juice with egg white and grape juice extract to make your skin smooth and glowing, or squeeze out just some fresh lemon juice and use it on the affected area to get flawless skin. We saved the best for last, indeed.

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Lemon cleans the pores without stripping the skin of its natural oil balance.

Try these wonderful foods for a glowing skin and share your experience with us in the comments section below.

Source code: 10 Foods For Glowing Skin – NDTV Food

12 tips to help you lose weight

Source code: 12 tips to help you lose weight – NHS (www.nhs.uk)

Successful diet tips

Get off to the best possible start on the NHS weight loss plan with these 12 diet and exercise tips.

1. Do not skip breakfast

Skipping breakfast will not help you lose weight. You could miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry.

2. Eat regular meals

Eating at regular times during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar.

3. Eat plenty of fruit and veg

Fruit and veg are low in calories and fat, and high in fibre – 3 essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals.

4. Get more active

Being active is key to losing weight and keeping it off. As well as providing lots of health benefits, exercise can help burn off the excess calories you cannot lose through diet alone.

5. Drink plenty of water

People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need.

6. Eat high fibre foods

Foods containing lots of fibre can help keep you feeling full, which is perfect for losing weight. Fibre is only found in food from plants, such as fruit and veg, oats, wholegrain bread, brown rice and pasta, and beans, peas and lentils.

7. Read food labels

Knowing how to read food labels can help you choose healthier options. Use the calorie information to work out how a particular food fits into your daily calorie allowance on the weight loss plan.

8. Use a smaller plate

Using smaller plates can help you eat smaller portions. By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it’s full, so eat slowly and stop eating before you feel full.

9. Do not ban foods

Do not ban any foods from your weight loss plan, especially the ones you like. Banning foods will only make you crave them more. There’s no reason you cannot enjoy the occasional treat as long as you stay within your daily calorie allowance.

10. Do not stock junk food

To avoid temptation, do not stock junk food – such as chocolate, biscuits, crisps and sweet fizzy drinks – at home. Instead, opt for healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice.

11. Cut down on alcohol

A standard glass of wine can contain as many calories as a piece of chocolate. Over time, drinking too much can easily contribute to weight gain.

12. Plan your meals

Try to plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance. You may find it helpful to make a weekly shopping list.

Source code: 12 tips to help you lose weight – NHS (www.nhs.uk)

How to take care of your gut health this summer, experts reveal

Source code: How to take care of your gut health this summer, experts reveal – Health News (indiatoday.in)

Experts share simple tips you can follow to take care of your gut health this summer.

Take good care of your gut health this summer. (Photos: Pixabay)

As the temperatures go rising, the need to take care of your health also increases. Your gut, especially, demands that bit of extra attention during summers. It is important to stay hydrated, eat well and include a set of particular food items in your diet to ensure good gut health during summers. Otherwise, you may witness an array of issues like food poisoning, diarrhea, dehydration, bloating, constipation, acidity and more.

WHY IS GUT HEALTH IMPORTANT

“A healthy gut contains an optimum amount of good bacteria & immune cells that discards infectious agents like viruses, fungi and bacteria. Gut health describes the balance and function of gut bacteria in several parts of the gastrointestinal tract that help us eat, digest food and absorb nutrients properly, without any discomfort,” said Sakshi Suri from the brand Dr Morepen.

“Gut health is closely linked to the immune system, mental health, mood, endocrine disorders, autoimmune disease, hormone disorders, skin conditions, and even cancer,” she added.

TIPS TO TAKE CARE OF GUT HEALTH IN SUMMERS

STAY HYDRATEDStay hydrated! (Photo: Pixabay)

Increasing your water intake during summers is super important for your overall well-being. “Drink more than your usual quantity of water and add coconut water and buttermilk,” said Dr Rajeev Agarwal.

“Coconut water, bael sherbet, ginger and celery juice and cold watermelon salads are also great options for keeping inflammation in check and giving some relief from the heat during summer months,” said Nupur Arya, consulting nutritionist, Nutrimend.

EAT MORE GREENSAdd green vegetables and fresh fruits to your diet. (Photo: Pixabay)

Add lots of green vegetables and fresh seasonal fruits to your diet. Stay away from spicy and heavy meals. You need essential nutrients and fiber to ensure your gut bacteria work more effectively.

ADD PROBIOTICS TO YOUR DIET

“Consume natural probiotics like yogurt and fermented food. A probiotic supplement can be extremely helpful in keeping good gut bacteria alive and healthy. It is better to opt for strain-specific supplements that have high CFUs and good encapsulation technology that improves bacteria survival rate in the gut,” said Sakshi Suri.

Nupur Arya also emphasises adding probiotics to your diet during summers. “Having plenty of probiotic-rich drinks like Kombucha, yoghurt lassi or smoothies, kanjhi water and fermented rice water can be helpful in keeping your gut healthy as well as providing hydration in this scorching heat,” she said.

GET ENOUGH SLEEPIt is important to sleep well. (Photo: Pixabay)

Make sure you get at least 7-8 hours of sleep every day, not only for the proper functioning of gut bacteria but for your overall well-being.

KEEP YOUR STRESS LEVELS IN CHECK

High stress levels can have a direct impact on your gut health. “Go for a walk, play with your pet, perform Yoga or exercise in the gym to reduce stress,” Sakshi Suri further suggested.

Source code: How to take care of your gut health this summer, experts reveal – Health News (indiatoday.in)

8 Cholesterol-Lowering Foods To Try

Source code: 8 Cholesterol-Lowering Foods to Try – Cleveland Clinic

Here’s what to try when looking to lower your cholesterol

low cholesterol foods, fish, olive oil, avocado, fruit, HDL Cholesterol, lowering cholesterol

Cholesterol is a finicky little thing: You’ve got both bad cholesterol (low-density lipoprotein or LDL) and good cholesterol (high-density lipoprotein or HDL) and those levels can fluctuate slightly based on what you eat. The difference food makes in impacting your cholesterol levels may not seem important at a glance, considering your liver is your primary source of cholesterol, which makes about 85% of the cholesterol in your blood.

But foods that are high in cholesterol tend to also be high in saturated fats and in some cases, trans fats. Saturated fat and cholesterol are mainly found in animal products like fatty meats, high-fat dairy products, poultry skin and baked goods. Eating those foods could lead to an increase in your LDL and a decrease in your HDL, which can cause plaque to form in your arteries and eventually lead to heart disease.

“Your diet influences your overall risk for several conditions in multiple ways,” says registered dietitian Julia Zumpano, RD, LD. “Why do we even care about cholesterol? Because it’s a risk factor for heart disease. So, what we’re really trying to prevent is the heart disease.”

Foods to help lower cholesterol

You can increase your HDLs through exercise, but when it comes to your diet, there are several foods that can help with LDL reduction The key here is to reduce, replace and improvise.

Soluble fiber is a gummy fiber that binds to bile (which is composed of cholesterol) and removes it with your body’s waste. For every 1 gram of soluble fiber you eat, you can lower your LDL by 1%. Replacing foods high in saturated fat with mono- and polyunsaturated fats can also help reduce LDL in your body. It’s important to find small ways of building these foods into your diet, like swapping out cheese on a salad with avocado slices or replacing a creamy dressing with olive oil and vinegar.

Oats and grains

Oats and grains are a great source of soluble fiber. A good way to start your day is having a bowl of oatmeal or oat bran muffins. “Oats are very versatile,” says Zumpano. “They can also be ground up to make oat flour and used to replace traditional white flour to increase fiber.” Experiment with different grains like quinoa, barley, buckwheat, rye and millet, or use more mainstream grains such as brown or wild rice as a side dish.

Legumes

Another source for soluble fiber is legumes, which include dried beans like kidney beans or black beans, lentils and split peas. These are also high in protein and incredibly filling — helping curb your cravings from one meal to the next. Legumes are a great replacement for meat, too, which also helps lower cholesterol values. “They don’t spike your blood sugar as much as some other carbohydrates may, which can also be supportive in controlling blood sugars,” says Zumpano.

Non-starchy vegetables

Fill your plate with non-starchy vegetables like asparagus, Brussels sprouts, cabbage, broccoli, cauliflower, tomatoes, peppers, celery, carrots, leafy greens and onions, as they’re low in calories, high in fiber and contain protein. “These vegetables support all of the goals we’re trying to accomplish,” says Zumpano. “Increasing the amount of non-starchy vegetables and decreasing the amount of starches (like rice, potatoes, pasta and bread) you eat can also help lower triglycerides (blood fats similar to cholesterol) which can be just as risky when elevated for developing heart disease.”

Nuts and seeds

Next time you’re in need of a little crunch, or just a snack between meals, you might want to try a handful of nuts. Walnuts, almonds, hazelnuts, chia seeds and flax seeds have been shown to increase HDL and lower LDL and triglycerides if you eat them regularly and use them to replace other crunchy, salty snack foods. Not only can these be filling, but they can be added to meals to enhance flavor and nutrition.

Sprinkle pepitas or sunflower seeds on your salads, or add chia seeds and flax seeds to oats, whole-grain pancakes or Greek yogurt. “This is a very satisfying food category, which can help when you’re eating a lot of plant-based foods,” notes Zumpano.

Fruits

Berries are key: Blackberries, blueberries, raspberries, pomegranate and strawberries are high in soluble fiber and low in sugar. Apples, bananas and pears provide soluble fiber, too, but be cautious of the portions of these fruits because they contain more sugar. Fruit can be an excellent addition to oatmeal, a salad or snack.

Soybeans, edamame and tofu

Plant-based diets can be powerful. As we’ve seen with beans, soybeans, edamame and tofu are all heart-healthy options that provide that feel-good feeling of being full while also functioning as a replacement for red meats that are high in saturated fat.

Fish

Go for a tuna steak instead of a traditional steak or try a salmon patty instead of a burger. Fatty cuts of red meat, which include beef, pork, veal and lamb, should be replaced with fatty fish like salmon, herring, tuna or mackerel because these provide the anti-inflammatory omega-3 fatty acids, a polyunsaturated fat, to help lower LDL.

“You’re improving your overall lipid panel,” says Zumpano. “When you replace the fat in red meat with the fat from fish, you’re really supporting cholesterol reduction overall.”

Olive oil and avocados

Extra virgin olive oil is low in saturated fat and high in monounsaturated fatty acids, which is supportive of heart health and can increase your HDL. Avocados have similar properties. “Extra virgin olive oil and avocados should be used as staple fat in a heart-healthy diet to replace saturated fats like butter, margarine and white condiments like mayonnaise, sour cream and cream cheese,” says Zumpano. “When you start to utilize plant-based fats to replace animal fats, that will help lower your cholesterol and improve your overall heart health.”

Source code: 8 Cholesterol-Lowering Foods to Try – Cleveland Clinic

The 7 Best Plant-Based Foods to Promote Hair Growth, Say Nutritionists

Source code: The 7 Best Plant-Based Foods to Promote Hair Growth, from Experts (thebeet.com)

If you have been noticing that your hairline has been receding for a while now, or you have more hair in the brush than usual, incorporating more wholesome, plant-based foods into your diet can help promote hair growth and stronger, healthier hair from the follicle up.

“The link between healthy hair and our diet is stronger than we often realize and by making a few changes hair loss prevention and even reversal can be achieved. Foods to integrate into our diet are rich in vital nutrients like biotin, zinc, and protein,” says Trista K. Best, MPH, RD at Balance One. “These foods also have additional benefits when added to the diet like reducing cholesterol from their fiber content and balancing blood pressure because of their potassium.”

To find out what foods to focus on, we tapped nutritionists for their top picks. We don’t know about you, but we’re definitely adding all of the below to our next order. Join us.

Healthy Homemade Baked Orange Sweet Potato wedges with fresh cream dip sauce, herbs, salt and pepper
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Foods that promote hair growth and slow down hair loss

1. Sweet Potatoes

Our favorite lazy dinner side has long been a baked sweet potato with a smidge of mustard or dollop of plant-based butter, even though everyone who eats said masterpiece seems to think making it requires five-star culinary schools and tools beyond an oven and a piece of tinfoil. Now, we have a feeling we’re going to be eating this low-effort dish with even more frequency:

“One food in particular that meets all of [the criteria I discussed above] is sweet potatoes. This root vegetable is versatile, tasty, inexpensive, and packs a ton of health benefits,” notes Best. “Because of its versatility you can easily use it as the base of any meal in traditional baked form or as a base of baked fries,” she offers, adding that sweet potatoes also make a welcome, filling ingredient to any vegan stew.

Open vegan tortilla wraps with sweet potato, beans, avocado, tomatoes, pumpkin and  sprouts on white background, flat lay, copy space. Healthy vegan food concept.
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2. Beans and lentils

“Why do these nutrient-dense foods work wonders for hair growth? It’s all in the protein. “Insufficient protein intake can sometimes result in reduced hair growth and even hair loss. Enjoying a balanced diet and including protein-rich foods like beans and lentils can help grow healthy, strong hair,” shares the Desi~licious RD Shahzadi Devje, MS, noting that protein are the building block of your hair follicles.

“Not to mention, [such protein-rich foods] can also help reduce damage and dryness. Keep in mind that too much protein, known as protein overload, is equally damaging as too little for your hair. Excessive amounts of dietary protein may add extra weight to your hair, compromise the moisture balance, and result in brittle hair that is prone to breakage.”

Green smoothie bowl with kiwifruit, pumpkin seeds, buckwheat, hemp seeds
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3. Hemp seeds

This suggestion from Bansari Acharya, MA, RD couldn’t have come at a better time as we’ve been on a bit of a kick with adding hemp seeds to our green protein powder smoothie as of late.

“Hemp seeds are an extremely nutritionally dense food item that can promote hair growth. They contain essential nutrients in it such as omega-3 fatty acids which have been linked to promoting hair growth by reducing the inflammation in the hair follicle.” says Acharya. “In addition, hemp seeds are an excellent source of protein (just two tablespoons contain a whopping 10 grams of protein) and are one of the few vegan foods that contain all essential amino acids which make them a complete protein.” Like Devje stressed above, Acharya emphasizes how crucial getting adequate protein is for hair growth.

Add hemp seeds to smoothies for a nutty flavor boost, or sprinkle them over your oatmeal or dairy-free yogurt.

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4. Spinach

Who knew that Popeye’s favorite was such a winner in the hair growth department? “Spinach is another nutritious vegan food that is great for hair growth. It is a rich source of nutrients vitamin A, vitamin C, folate, and iron. All of these nutrients, especially iron, are needed in the healthy growth of hair follicles,” comments Acharya, noting that the most health effective way to reap all of the green’s nutrients is by eating it raw in salads, smoothies, and the like.

Pumpkin Soup With Cream,Herbs And Seeds
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5. Pumpkin

Pumpkin is good for so much more than just that pumpkin-chocolate marble cake when sweets cravings arise. Pumpkin is a boon for encouraging hair growth thanks to its ample amounts of vitamin A. “Pumpkins, a rich vitamin A source, can prevent deficiency symptoms, leading to hair loss. Besides being a requirement for hair growth, vitamin A also aids your skin glands to produce sebum, an oily substance that moisturizes your scalp to keep your hair healthy,” explains Devje.

Personally, we could totally eat canned pumpkin straight with a spoon, but while it’s still available, pick up some fresh pumpkins to roast in the oven with spices like cinnamon, turmeric, and ground ginger for a nourishing side dish. Or cube up some cooked pumpkin and mix it into your favorite stir fry recipe.

almond milk, vegan drink, peeled and unpeeled almonds,
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6. Vitamin D-rich foods such as mushrooms and fortified plant-based milk

“One vitamin that consistently has been shown to help with hair loss is Vitamin D. Low Vitamin D has been associated with alopecia areata (sudden hair loss) and premature gray hair and loss,” shares Jackie Elnahar RD, Esq., founder of TelaDietitian, a tele-nutrition platform that is now part of Teladoc Health.

“Although the exact mechanism is not known, Vitamin D can help stimulate the hair follicle to grow. Supplementation of Vitamin D has been shown to improve hair loss and can be a safe recommendation under a physician’s supervision.” Most naturally occurring sources of vitamin D hail from animal products, but for plant-based options with vitamin D, Elnahar recommends adding fortified almond or coconut milks to your diet, or eating mushrooms such as Portobello, maitake, morel, chanterelle, oyster, and shiitake, which all contain natural levels of vitamin D that gets activated when they are exposed to sunlight.

7. Nuts for Zinc, Selenium and Magnesium

Nuts are high in protein and zinc, which helps your body grow strong hair.  The best nuts to add to your diet include walnuts, which are packed with omega-3 fatty acids and biotin, and Brazil nuts, which are high in selenium as well as almonds, which are high in magnesium and other nutrients that promote healthy hair growth. Almonds provide help your follicles produce stronger hair strands, and lead to less hair breakage or loss, studies say. The latest research on growing stronger healthier hair backs a plant-based diet with plenty of oils from nuts, so dig in.

Source code: The 7 Best Plant-Based Foods to Promote Hair Growth, from Experts (thebeet.com)