Possible health benefits of consuming asparagus

Decreased risk of birth defects

Folic acid is essential for pregnant women to protect their infants against miscarriage and neural tube defects. Recent research has also shown that a father's folate status before conception may be just as important. In a study from McGill University, paternal folate deficiency in mice was associated with a 30% higher number of various birth defects than in offspring with no paternal folate deficiencies.

Lowered risk of depression

Folate may help ward off depression by preventing an excess of homocysteine from forming in the body, which can block blood and other nutrients from reaching the brain. Excess homocysteine interferes with the production of the feel-good hormones serotonin, dopamine, and norepinephrine, which regulate not only mood, but sleep and appetite as well.

Maintaining a healthy heart

Excess homocysteine levels are also a marker for coronary artery disease. People with above-normal levels of homocysteine are 1.7 times more likely to develop heart disease and 2.5 times more likely to suffer a stroke.

Osteoporosis prevention

Poor vitamin K intake is linked with a high risk of bone fracture. Just one cup of asparagus provides 70% of your vitamin K needs for the day. Consuming an adequate amount of vitamin K daily, improves bone health by improving calcium absorption and reducing urinary excretion of calcium. The iron in asparagus also plays a crucial role in maintaining the strength and elasticity of bones and joints.

Cancer prevention

Low levels of folate intake have been shown to increase the risk of breast cancer in women. Adequate intake of dietary folate (in food) has also shown promise in protecting against colon, stomach, pancreatic and cervical cancers.Although the mechanism of protection is currently unknown, researchers believe that folate's protective effects have something to do with its role in DNA and RNA production and the prevention of unwanted mutations. There is no evidence that folate supplementation provides the same anti-cancer benefits.

Digestion

Asparagus is high in both fiber and water content, which helps to prevent constipation, maintain a healthy digestive tract and lower the risk of colon cancer. Adequate fiber promotes regularity, which is crucial for the daily excretion of toxins through the bile and stool. Recent studies have shown that dietary fiber may also play a role in regulating the immune system and inflammation, consequently decreasing the risk of inflammation-related conditions such as cardiovascular disease, diabetes, cancer and obesity.

Anti-aging benefits

The antioxidant glutathione is thought to slow the aging process, according to a 1998 article in The Lancet journal. And the folate that asparagus provides works with B12 to prevent cognitive decline. A Tufts University study found that older adults with healthy levels of folate and B12 performed better during a test of response speed and mental flexibility than those with lower levels of folate and B12.

Skin

Yet another amazing thing about the antioxidant glutathione: it helps protect the skin from sun damage and pollution.

Benefits of Beets

Lower Your Blood Pressure

Drinking beet juice may help to lower blood pressure in a matter of hours. One study found that drinking one glass of beet juice lowered systolic blood pressure by an average of 4-5 points. The benefit likely comes from the naturally occurring nitrates in beets, which are converted into nitric oxide in your body. Nitric oxide, in turn, helps to relax and dilate your blood vessels, improving blood flow and lowering blood pressure.

Boost Your Stamina

If you need a boost to make it through your next workout, beet juice may again prove valuable. Those who drank beet juice prior to exercise were able to exercise for up to 16 percent longer. The benefit is thought to also be related to nitrates turning into nitric oxide, which may reduce the oxygen cost of low-intensity exercise as well as enhance tolerance to high-intensity exercise.

Anti-Cancer Properties

The powerful phyto nutrients that give beets their deep crimson color may help to ward off cancer. Research has shown that beetroot extract reduced multi-organ tumor formations in various animal models when administered in drinking water, for instance, while beetroot extract is also being studied for use in treating human pancreatic, breast, and prostate cancers.

Rich in Valuable Nutrients and Fiber

Beets are high in immune-boosting vitamin C, fiber, and essential minerals like potassium (essential for healthy nerve and muscle function) and manganese (which is good for your bones, liver, kidneys, and pancreas). Beets also contain the B vitamin folate, which helps reduce the risk of birth defects.

Detoxification Support

The betalin pigments in beets support your body's Phase 2 detoxification process, which is when broken down toxins are bound to other molecules so they can be excreted from your body. Traditionally, beets are valued for their support in detoxification and helping to purify your blood and your liver.

 Beets help your mental health

Beets contain betaine, the same substance that is used in certain treatments of depression. It also contains trytophan, which relaxes the mind and creates a sense of well-being, similar to chocolate. Beets can also lower your blood pressure. So if you’re already steamed about not eating beets, you can get a two-fer by diving into them right away.

Health benefits of broccoli

Cholesterol reduction

 Like many whole foods, broccoli is packed with soluble fiber that draws cholesterol out of your body.

Reducing allergic reaction and inflammation

Research has shown the ability of kaempferol to lessen the impact of allergy-related substances on our body. Broccoli even has significant amounts of omega 3 fatty acids, which are well know as an anti-inflammatory.

Powerful antioxidant

Of all the cruciferous vegetables, broccoli stands out as the most concentrated source of vitamin C, plus the flavonoids necessary for vitamin C to recycle effectively. Also concentrated in broccoli are the carotenoids lutein, zeaxanthin and beta-carotene, other powerful antioxidants.

Bone health

 Broccoli contains high levels of both calcium and vitamin K, both of which are important for bone health and prevention of osteoporosis.


Heart health

The anti-inflammatory properties of sulforaphane, one of the isothiocyanates (ITCs) in broccoli, may be able to prevent (or even reverse) some of the damage to blood vessel linings that can be caused by inflammation due to chronic blood sugar problems.

Diet aid

Broccoli is a good carb and is high in fiber, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating.

Cancer Prevention

Broccoli contains glucoraphanin, which the body processes into the anti-cancer compound sulforaphane. This compound rids the body of H. pylori, a bacterium found to highly increase the risk of gastric cancer. Furthermore, broccoli contains indole-3-carbinol, a powerful antioxidant compound and anti-carcinogen found to not only hinder the growth of breast, cervical and prostate cancer, but also boosts liver function.Broccoli shares these cancer fighting, immune boosting properties with other cruciferous vegetables such as cauliflower, Brussels sprouts and cabbage.

Health benefits of kale

Diabetes

Kale contains an antioxidant known as alpha-lipoic acid, which has been shown to lower glucose levels, increase insulin sensitivity and prevent oxidative stress-induced changes in patients with diabetes. Studies on alpha-lipoic acid have also shown decreases in peripheral neuropathy and/or autonomic neuropathy in diabetics

Cancer

Kale and other green vegetables that contain chlorophyll have been shown to be effective at blocking the carcinogenic effects of heterocyclic amines, which are generated when grilling foods at a high temperature. If you tend to like your grilled foods charred, make sure to pair them with green vegetables to help negate these effects.

Digestion

Kale is high in fiber and water content, both of which help to prevent constipation and promote regularity and a healthy digestive tract.

Healthy skin and hair

Kale is high in vitamin A, a nutrient required for sebum production to keep hair moisturized. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair. Adequate intake of vitamin C, which kale can provide, is needed for the building and maintenance of collagen, which provides structure to skin and hair. Iron-deficiency is a common cause of hair loss, which can be prevented by an adequate intake of iron-rich foods, like kale.

Fighting Disease

Kale, like other dark green veggies, may be helpful in preventing various cancers such as colon, prostate and ovarian. Its abundant vitamin K content is important for bone health, forestalling the effects of osteoporosis. And the folic acid and B6 provide cardiovascular support and prevent heart disease.

See Clearly and Stand Strong

Kale’s Vitamin A content helps keep the eyes from optical disorders that come with age. It also helps store vitamins in the retina. The calcium and vitamin K keep your bones strong.

Health Benefits of Ragi

Helps in bone development

This cereal is beneficial for growing children and older people who require a constant supply of calcium. Consumption of Ragi prevents fractures and osteoporosis as it helps in maintaining healthy bones. The calcium rich grain is helpful in maintaining a complete health for women as well.

Ragi for losing weight

Ragi contains an amino acid called Tryptophan which lowers appetite and helps in managing weight. It gets digested at a slower rate thus helps in keeping the stomach filled for long hours. It helps in maintaining a distance from taking excessive diet.

Reduces blood cholesterol

Ragi has been proved to be a great aid for lowering high cholesterol level. It contains amino acids which help in bringing down cholesterol level by eliminating excess fat from liver. It also contains Threonine amino acid which hinders fat formation in the liver, thereby bringing the cholesterol level down.

Excellent baby food

 In Southern India, where ragi is widely consumed, and babies as old as 28 days are fed ragi porridge at their christening. It is believed that ragi promotes better digestion. The high calcium and iron content is useful for the bone growth and overall development of the infant. Specially-processed ragi powders for infants are available widely to be used during weaning.

Rich in calcium: 

No other cereal comes close to ragi when it comes to calcium content. Calcium is a significant factor when it comes to bone development and prevention of osteoporosis. Replacing calcium pills with a ragi kanji or porridge and including it in the diet of growing children is a good way to reap its benefits.  You may also like to know the 9 reasons you should eat calcium rich foods.

Natural relaxant: 

The ample amount of amino acids and antioxidants in ragi help the body relax naturally. Common ailments like anxiety, insomnia, headaches and depression can be battled with ragi. The amino acid called Tryptophan is a major contributor to the relaxing effects of ragi.

Battles anemia: 

Ragi is an excellent source of natural iron. Patients of anaemia and low haemoglobin levels can begin to include ragi in their diets as a domestic remedy. Vitamin C is known to aid the absorption of iron. Once ragi is allowed to sprout, the vitamin C levels increase and lead to further absorption of iron into the bloodstream. Read more about causes, symptoms, diagnosis and treatment of anemia.

Benefits of Guava For health

1. Rich in Vitamin

 Guava contains Vitamin C and it helps protect cells and lower cancerous damage to them

2. Lesser Diabetes Risk and Cleaned System:

Fiber is important for lowering blood sugar levels. At the same time, it is good in cleansing digestive system and maintaining free bowel movement. Guavas are rich in fibres. The more your system stays clean, the happier you will be from inside.

3. Eye Health Improvement:

Vitamin A or retinol is responsible for good eye sight. Guava is rich in retinol, so if you don’t like carrots, you can try a guava for improving your eyesight

4. Regulation of blood pressure levels:

Potassium in guavas helps normalize blood pressure levels. A banana and a guava contain almost the same amount of potassium.

5. Nervous Relaxant:

Guava is rich in magnesium which acts as a nervous relaxant. It helps to relax muscles and nerves of the body. So after a hard work out, a guava is certainly what you need to relax your muscles and give your system a nice energy boost.

6. Good for pregnant women:

 Guavas contain folic acid, or vitamin B-9, which is recommended for pregnant women since it can help in developing the baby’s nervous system and protect the newborn from neurological disorders.

7.Beats toothache: 

Guava leaves can be consumed as an excellent home remedy for toothache. They have a potent anti-inflammatory action and a powerful healing and antibacterial ability that fight infection and kill germs.

8. Good for your brain: 

Brain is one of the major organs of our body, and keeping it healthy should be on our priority list regardless of how intelligent we consider ourselves. Guavas contain vitamin B3 and vitamin B6, also known as niacin and pyridoxine, which helps in improving blood circulation to the brain and relaxing your nerves.

9. Healthy Mind:

It helps to keep your brain functions positive by maintaining good blood flow and also by infusing it with vitamin B3 and Vitamin B6. Vitamin B6 is pyridoxine which is good for nerves. It keeps your nerves relaxed.

10. Folate Content:

Guavas contain a mineral known as foliate. It helps promote fertility in humans.

Healthy herbs you must include in your diet without fail!

Herbs that most of you can grow in the backyard can do more than adding flavour to various dishes. Apart from enriching the taste and flavour of the dish, they can be used as natural remedies to deal with various health problems. Also, these herbs are low in calories and easy to digest. Here’s a list of eight healthy herbs you must always keep in your kitchen cabinet.

Basil leaves (tulsi ke patte): The best part of basil or tulsi leaves is that they can be used either in the dried form or fresh form. This herb can be used as a powerful anti-bacterial, anti-inflammatory and anti-cancer agent apart from fighting stress and improving digestion. To reap the medicinal benefits, eat raw tulsi leaves every day in the morning or add them to your juices.

Oregano (sukhe ajwain ki patti): Oregano has the highest amounts of antioxidants than any of the dried herbs. It also has high amounts of omega-3 fatty acids, manganese, iron and vitamin K and is commonly used to treat respiratory tract and gastrointestinal disorders. Known to have anti-microbial properties, it has been used traditionally to relieve cold, cough and body pain. Just sprinkle oregano on soups and salads for better health.

Parsley (ajmoda): This Mediterranean herb is used for garnishing your dish and has more health benefits of you ever thought of. Parsley has a high amount of flavonoids that help lower your cancer risk, whereas the essential oils boost your immunity and helps keep your heart healthy. Add a dash of freshly chopped parsley on your dishes or sprinkle a teaspoonful of the dried herb over your food to reap its benefits.

 Rosemary (dauni): Rosemary is available in an extract form and is used in teas and aromatic oils for its soothing and calming effects. Used in aromatherapy, it helps relieve pain, enhance immunity, boost blood circulation, improves digestion and prevents neurological diseases. This herb can be used fresh or can also be dried and stored.

Coriander (dhania): The aroma and flavour of coriander or dhania help it gain a very useful place in the kitchen. It is known to help with anaemia as it is a rich source of iron and a strong immunity enhancer. Being rich in various vitamins and minerals, it is a great detoxifying agent and has dermatological benefits too. Fresh coriander leaves can be used for garnishing or coriander seeds can be used for cooking.

Mint (pudina): Mint or pudina is a classic herb used in a variety of cuisines. It’s refreshing aroma and flavour make it a very popular addition to juices and smoothies. It is used to cure digestive ailments and maintain oral health. These small leaves are a powerhouse of vitamin C, dietary fibre and iron. It also keeps your skin radiant and hair healthy. Consumption of mint extracts like in tea is known to provide relief from headaches and migraine attacks.

Curry leaves (kadi patta): Curry leaves commonly known as kadi patta is a rich source of vitamin A, fibre and folic acid. When added to any hair oil, it improves your hair health. These leaves also help fight digestive disorders, diabetes and cardiovascular. Curry leaves can be used fresh or dried, but raw leaves are preferably healthy than other forms.