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7 Impressive Health Benefits of Pineapple

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HealthEvoke
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7 Impressive Health Benefits of Pineapple

Pineapple contains nutrients and beneficial compounds, such as vitamin C, manganese, and enzymes, to help aid digestion. Eating pineapple may help boost immunity, lower cancer risk, and improve recovery time after surgery.

Pineapple (Ananas comosus) is a tropical fruit. It contains nutrients, antioxidants, and other compounds, such as enzymes that can protect against inflammation and disease. It’s commonly eaten baked, grilled, or freshly cut.

Pineapple and its compounds are linked to several health benefits, including improvements in digestion, immunity, and recovery from surgery.

Nutritious Facts

They are low in calories (kcal) but highly nutritious. Just 1 cup (165 grams) of pineapple chunks contains the following:

  • Calories: 82.5 kcal
  • Fat: 0.198 grams (g)
  • Protein: 0.891 g
  • Carbs: 21.6 g
  • Fiber: 2.31 g
  • Vitamin C: 78.9 milligrams (mg), 88% of the Daily Value (DV)
  • Manganese: 1.53 mg or 109% of the DV (for women) and 2.3mg or 66% of the DV (for men)
  • Vitamin B6: 0.185 mg, 11% of the DV
  • Copper: 0.181 mg, 20% of the DV
  • Thiamine: 0.13 mg, 11% of the DV
  • Folate: 29.7 micrograms (mcg), 7% of the DV
  • Potassium: 180 mg, 4% of the DV
  • Magnesium: 19.8 mg, 5% of the DV
  • Niacin: 0.825 mg, 5% of the DV
  • Pantothenic acid: 0.351 mg, 7% of the DV
  • Riboflavin: 0.053 mg, 4% of the DV
  • Iron: 0.478 mg, 3% of the DV

It also contain trace amounts of phosphorus, zinc, calcium, and vitamins A and K.

Interesting Facts About Pineapple

Pineapple is good for your overall health, but what makes this fruit healthy is what we will come to in this article. However, here are some interesting facts that you need to know about this healthy fruit.

  • It is derived from the Spanish word pina meaning pine cone that was used in 1398. 300 years later it was called pineapple in order to identify the fruit individually.
  • It was discovered on the island of Guadalupe in 1493 by Europeans.
  • It was treated as a luxurious fruit because of the sort of prestige that it had.
  • The skin is used to make alcohol, animal food and vinegar.

7 Impressive Health Benefits are:

Contains antioxidants

They are not only rich in nutrients, but they also contain antioxidants — molecules that help your body ward off oxidative stress.

Oxidative stress is caused by an abundance of free radicals, unstable molecules that cause cell damage often linked to chronic inflammation, weakened immune health, heart disease, diabetes, and some cancers.

They are especially rich in antioxidants called flavonoids and phenolic compounds. Trusted Source showed that pineapple’s antioxidants may have heart-protective effects, though human research is lacking.

Moreover, many of the antioxidants in it are considered bound antioxidants, producing longer-lasting effects.

Good for Digestion

They are the only known food source of bromelain, a combination of enzymes that digest protein. That’s why they work as a meat tenderizer: The bromelain breaks down the protein and softens the meat. In your body, bromelain makes it easier for you to digest food and absorb it.

Strengthen Bones

Pineapple is rich in manganese that helps in strengthening your bones. All you need to do is to add this fruit to your everyday diet and this will help you maintain a strong body and keep your bones strong and healthy. Manganese maintains good bone strength and when it is combined with zinc, copper and calcium this substance can be super healthy. Thus, it has all the components and this is why this fruit can aid in stronger bones.

Prevents Cancer:

A pineapple a day can keep cancer away and this is true in the case of this healthy fruit. All you need to do drink its juice every day and reap the benefits of it. The best thing about this fruit is that it slows down cell damage and makes you look younger. This fruit has loads of antioxidants in it that can protect you from a wide range of diseases and fights some dangerous organisms that are may affect you.

May support the cardiovascular system

Once again, it is bromelain that appears to have value to the heart and circulatory system through its action on preventing or minimising the severity of attacks of angina and transient ischaemic attack (TIA). It’s also thought that bromelain may break down the cholesterol plaques, responsible for hardening of the arteries which may lead to a condition called atherosclerosis.

Animal studies suggest bromelain also influences blood clotting by inhibiting the production of a protein called fibrin which is involved in blood coagulation.

Pineapple’s Nutrient Profile Means the Fruit Can Help Boost Immunity

You may want to reach for pineapple the next time you’re battling a cold. One study found that children who consumed canned pineapple had fewer viral and bacterial infections compared to children who did not consume it over the nine-week study period. The researchers concluded that eating one to two cans (140 to 280 grams) daily may reduce the likelihood of an infection or at least shorten its duration.

May speed recovery after surgery or strenuous exercise

Eating pineapple may reduce the time it takes to recover from surgery or exercise.

While this fruit helps replenish carb stores after exercise, some of its benefits are also due to the anti-inflammatory properties of bromelain.

Several studies have shown that bromelain may reduce the inflammation, swelling, bruising, and pain that often occur after surgery, including dental and skin procedures. It may likewise reduce markers of inflammation.

It may even reduce discomfort, pain, or swelling after dental surgery.

Bromelain may also speed muscle recovery after strenuous exercise by reducing inflammation around the damaged muscle tissue.

5 Easy ways to add pineapple to your diet

In terms of Asian-style cuisine, here are some common ways to prepare pineapples:

  1. Pineapple fried rice: This dish is a popular street food in Southeast Asia and is made by stir-frying rice with pineapple, vegetables, and meat.
  2. Pineapple curry: This sweet and spicy dish combines diced pineapple with spices and vegetables to create a flavourful and hearty meal. Use coconut milk sparingly if needed!
  3. Pineapple salad: This fresh and crunchy salad combines with herbs, vegetables, and a tangy dressing.
  4. Pineapple skewers: This simple and delicious snack is made by grilling or roasting diced pineapple on a skewer.
  5. Pineapple smoothie: This refreshing and healthy drink combines fresh pineapple with milk, yogurt, or ice cream to create a sweet and creamy smoothie.

Is pineapple safe for everyone?

Unless you experience an allergy it is generally recognised as safe for most people when included as part of a healthy, balanced diet. However, eating or drinking large quantities may cause digestive upset. Avoid the unripe fruit as this can cause diarrhoea and throat irritation.

Also read: https://www.healthevoke.com/8-incredible-health-benefits-of-honey/

8 Incredible Health Benefits of Honey

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HealthEvoke
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6 Best Home Remedies for Glowing Skin

oney is a syrupy liquid that honeybees make from plant nectar. It is a common ingredient in many foods and is available in many forms.

The product also has several potential health benefits and plays a role in many home remedies and alternative medicine treatments.

Nutrients

One tablespoon, or 20 grams (g) of honey contains:

  • Calories: 61
  • Fat: 0 g
  • Protein: 0 g
  • Carbs: 17 g
  • Fiber: 0 g
  • Riboflavin: 1% of the Daily Value (DV)
  • Copper: 1% DV

It is essentially pure sugar, with no fat and only trace amounts of protein and fiber. It contains small amounts of some nutrients, but most people typically don’t consume enough honey for it to be a significant dietary source of vitamins and minerals.

8 Incredible Health Benefits of Honey are:

A good source of antioxidants

Raw honey contains an array of plant chemicals that act as antioxidants. Some types have as many antioxidants as fruits and vegetables. Antioxidants help to protect your body from cell damage due to free radicals.

Free radicals contribute to the aging process and may also contribute to the development of chronic diseases such as cancer and heart disease. Antioxidant compounds in raw honey called polyphenols have anti-inflammatory effects that could be beneficial in protecting against a number of conditions associated with oxidative stress.

The raw version of it can also contain bee pollen and bee propolis, which may have added benefits and raw honey may have potential protective effects for the respiratory, gastrointestinal, cardiovascular, and nervous systems, and even has potential in cancer treatment.

May Prevent Heart Disease

Honey contains over 180 substances, including natural sugars, vitamins, minerals, and phytochemicals. Honey’s antioxidant and anti-inflammatory compounds help protect against atherosclerosis.

Atherosclerosis is the buildup of fatty substances in the arteries. That buildup hardens over time and blocks blood flow to your body. Atherosclerosis is a risk factor for coronary artery disease (CAD) if the buildup prevents blood flow to your heart. CAD raises the risk of angina and heart attack.

Heart Attack Symptoms

Supports a Healthy Gut

It possesses prebiotic properties. Prebiotics help ferment healthy gut bacteria. For example, Lactobacilli is a type of “good” bacteria that aids in breaking down food and absorbing nutrients. 

Some people use Lactobacilli to alleviate irritable bowel syndrome (IBS) symptoms, such as diarrhea. The researchers linked the effects of prebiotics to a strong immune system and enhanced mental well-being.

Supplies Vitamins, Minerals, and Enzymes

A pilot study was performed on 10 healthy people consuming multi-floral honey daily for two weeks (1.2 g/kg BW). Honey consumption increases blood antioxidants, Vitamin C, beta-carotene (Vitamin A), glutathione reductase, iron, white blood cells, zinc, magnesium, hemoglobin, and copper.

On the other hand, it decreases blood ferritin, IgE, aspartate aminotransferase, alanine aminotransferase, lactic acid dehydrogenase, creatine kinase, and fasting blood sugar.

Nourishes the Skin and Hair

According to a clinical review, honey can be used in rejuvenating the skin as well as slowing down the formation of wrinkles. It also helps make hair smooth and regulates the pH while preventing pathogen infections.

Another article suggested using honey as a face wash and facial cleansing scrub for pimples and dry skin.

A study of 30 volunteers showed that diluting it in water and applying it to the scalp lowers hair loss, itching, and dandruff.

Improving cholesterol and decreasing triglycerides 

Honey is a great resource for managing high cholesterol, as it naturally decreases “bad” cholesterol (LDL) and increases “good” cholesterol (HDL). Learn more about the different types of cholesterol and how it is tested.

It can decrease triglyceride levels because it can be used as a sugar substitute. Generally, diets that are rich in refined sugar and carbohydrates lead to increased triglyceride levels, which increase the risk for heart disease and type 2 diabetes. 

Relieving a sore throat, asthma, and coughing

Honey reduces throat and lung inflammation, and can be beneficial to treat colds and flus.

It can additionally be used to improve sleep during illness. 2 tablespoons at bedtime can trigger more saliva production. This lubricates the throat and protects it from irritation that causes coughing.

Many times, it is safer and more effective than some cough syrups. Learn more about homemade cough syrups you can make to relieve productive or dry coughs.

Effects on Blood Sugar

Despite its potential benefits, honey is high in sugar (82%) and has a glycemic index of around 80, which makes it a poor choice for diabetics. In tiny amounts, however, it may be a healthier alternative to table sugar.

In a clinical trial of 48 people, honey improved blood lipid profile but increased hemoglobin A1C, a long-term measure of blood glucose levels.

In 7 diabetic patients, honey caused a milder glucose rise compared with pure glucose (dextrose) but caused a greater elevation of insulin than sucrose (table sugar).

On the other hand, recent studies have pointed to the paradoxical blood sugar-lowering effects and started researching it as a healthier sugar substitute.

How to consume

Honey should be consumed in small quantities, as it is high in calories. You should not consume more than 2 teaspoons of honey per day. It can be added to juices, honey, cookies, cakes, and other recipes. 

You should opt for pure honey when possible that is organically cultivated, as processed honey sold in supermarkets contains other ingredients, which can detract from its natural health benefits. 

Contraindications for use

Even if honey can offer many health benefits, there are some restrictions to keep in mind. It is contraindicated for the following patient populations: 

  • Children under 2 years of age: up until the second year, children’s digestive systems are not fully developed. Consuming can pose a high risk for botulism infections, due to the bacteria present in it.
  • Diabetics: Although honey has many benefits in comparison to white sugar,  diabetics should avoid consuming honey, as it contains simple sugars that increase blood sugar levels. 
  • History of allergies: Patients with an allergy to honey may present with symptoms like skin redness, itching throughout the body and throat, swollen lips, and tearing. Therefore, honey and any food containing honey should be avoided altogether in this population.
  • Fructose intolerance: Because fructose is present in honey, people with fructose intolerance should avoid eating it. 
  • Irritable bowel syndrome: Some people with this disease can experience indigestion, excess gas, and diarrhea after consuming honey. It is rich in fructose, which can trigger these symptoms. In these cases, honey consumption should be avoided.

If these considerations do not apply to you, and given honey can provide many benefits, this food can easily be inserted into your daily diet. 

A Quick Review

Honey has many beneficial properties, like treating infections, fighting metabolic syndrome, preventing artery hardening, and supporting a healthy gut. 

Honey may become an alternative to antibiotics. Honey also contains some nutrients and many different ways to enjoy it. Whether spooning it from the jar or adding it to your tea, honey can be a beneficial addition to your diet.

How do I store raw honey?

Honey doesn’t expire very easily but it can become contaminated in certain circumstances. Store honey in a tightly sealed container away from light and extreme temperatures.

After a while, your honey may start to crystallize. This is completely safe but can make it look grainy and sugary. You can warm it just slightly to melt the crystals , but know that higher temperatures can cook the honey, removing its raw properties and causing it to darken in color.

If your honey has changed color drastically or smells off, throw it out.

Also read: https://www.healthevoke.com/are-bananas-best-for-diabetics/

Are Bananas Best for Diabetics

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HealthEvoke
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Are Bananas Best for Diabetics
  • Bananas are nutritious and contain carbohydrates, sugar, fiber, vitamins, and minerals 
  • The glycemic index and glycemic load of a banana might affect blood sugar levels depending on size and ripeness. 
  • Green, unripe bananas have resistant starch, which can improve insulin sensitivity and help regulate blood sugar. 
  • Portion size and food pairings are essential when including bananas in a diabetic diet. 
  • People with diabetes should monitor their carb intake and overall sugar consumption while enjoying bananas.  

Introduction 

Dealing with diabetes can be tough, right? This condition demands not just understanding the disease, but also knowing how food affects you. Ever wondered if bananas are good for folks with diabetes? In this article, we’ll dive into this topic and give you fact-based insights. These may be useful in making your dietary decisions. 

Nutritional components of bananas 

Bananas pack many nutrients, and each is supposed to have health perks. But what are they? These include carbohydrates, sugar, fiber, vitamins, and minerals. Let’s delve into these aspects: 

1. Carbohydrates 

A mid-sized banana (around 126 grams) has about 29 grams of carbs. Carbs fuel our bodies, so they’re a vital part of our diet. 

2. Sugar content 

One medium banana has about 15 grams of sugar. This is why bananas taste sweet. People with diabetes should keep an eye on the amount of sugar they take through their diet. Thus, the sugar from bananas must be watched as it may influence blood sugar levels. 

3. Fiber 

Dietary fiber does not break down in the body which helps in slow digestion and absorption of carbohydrates therefore reducing the incidence of blood sugar spikes. A medium-sized banana offers 3 grams of fiber, but it is important to be cautious of how many bananas are consumed as they contain sugar as well.    

4. Vitamins and Minerals 

Bananas bring key vitamins and minerals to the table. These include vitamin C, vitamin B6, potassium, and manganese, which contribute to your health.  

5. Glycemic Index and Glycemic Load 

The Glycemic Index (GI) ranks foods containing carbs based on how quick and large their effect is on blood sugar. With low-GI foods (55 or less), sugar enters the blood slowly, so no sharp spikes occur in blood sugar. Medium-GI foods have a score ranging from 56 to 69. While foods with high GI have a score that ranges from 70 to 100. The GI of bananas usually sits between low and mid. It ranges from 42 to 62. Its exact value seems to depend on how ripe the banana is. The GI increases with ripeness which is probably due to higher sugar and lower resistant starch content in ripe bananas.  

6. Calorie content 

A mid-sized banana carries about 112 calories. Hence, people with diabetes need to factor in a banana’s calorie count in their daily meal plan. 

How do the different components of bananas affect blood sugar? 

Different nutrients in bananas seemingly have varying impacts on blood sugar. These are as follows: 

1. Carbs raise blood sugar level 

As noted earlier, a mid-sized banana provides 29 grams of carbs. Eating carbs can pump up your blood sugar level. 

2. Role of fiber in managing blood sugar 

As mentioned above fiber can help slow the digestion and absorption of carbs. It plays a key role in controlling blood sugar. A medium banana gives 3 grams of fiber. This is proposed to contribute to it’s overall low-to-mid glycemic index. 

3. Resistant starch in green (unripe) bananas 

Green bananas are supposed to be low on sugar and more of what’s called resistant starch. This starch behaves like fiber. It doesn’t boost blood sugar levels much. Plus, it is proposed to offer other health benefits. For instance, it may better insulin sensitivity and manage blood sugar well. 

4. Ripeness and its effect on blood sugar level 

As described above it is seen that as bananas ripen, their sugar content soars and resistant starch declines. Fully ripe bananas have a higher GI. They raise blood sugar faster than green, less ripe bananas. Thus, patients having diabetes may be advised to choose green or slightly ripe bananas over fully ripe ones. 

5. Importance of portion size 

It is common knowledge that a patient with diabetes must watch portion sizes. Eating larger bananas means taking in more carbs and sugar. This will likely have a bigger impact on blood sugar levels. So, it would be wiser to pick smaller bananas. Also, it would be beneficial if one  kept tabs on their total day’s intake of carbs and sugar (calories). 

Are Bananas Safe for People with Diabetes? 

Can folks on medication for diabetes safely eat bananas? This hinges on many factors like portion size, ripeness, and overall diet habits. While bananas do hold carbs and sugar that may drive up blood sugar, their fiber plus low-to-mid glycemic index could help diabetics. The key is moderate banana intake. However, the benefits need to be supported by more research.  

Health benefits for diabetics 

Banana consumption potentially seems to offer a range of benefits for diabetes patients which are as follows: 

1. Heart health 

Bananas are abundant in heart-friendly nutrients like potassium and fiber. Potassium regulates fluid balance and blood pressure. Fiber (especially green bananas) aids in digestion and may potentially reduce heart disease risk. 

2. Improved insulin sensitivity 

As mentioned before, resistant starch in green bananas may improve insulin sensitivity. This may aid blood sugar management in type 2 diabetes patients. 

Heart Attack Symptoms

3. Blood sugar regulation 

The fiber in bananas assists in slowing down the digestion and absorption of carbs. This seems to help control blood sugar. 

4. Possible risks 

Eating bananas can also pose certain risks for diabetes patients which are as follows: 

5. Too much sugar 

Bananas contain sugar. If you eat a lot of bananas, it could spike your blood sugar. Patients having diabetes should watch their sugar intake from bananas and other foods as well. 

6. Excess carb intake 

Bananas have carbs, part of which are sugars. Thus, it’s crucial for patients with diabetes to keep track of their total carb intake. That also includes what comes from bananas. 

7. Allergic reactions 

Banana allergy though rare is well established, more so in individuals who suffer from other allergies like asthma, atopic dermatitis, etc. Symptoms can include itching, swelling, and trouble breathing. If you think you’re allergic to bananas, talk to your healthcare provider. 

Whilst knowing the pros and cons of adding bananas to your diet, if you are a diagnosed patient of diabetes mellitus or in the prediabetic range always consult with your health care provider before making any changes to your daily diet.  

The below table points to the upsides and downsides of eating bananas as a diabetic: 

Benefits & Risks Impact on Diabetics 
Benefits Details
Heart health Potassium and fiber support heart health 
Improved insulin sensitivity Resistant starch helps regulate blood sugar levels 
Regulating blood sugar Fiber helps slow digestion and absorption 
Risks Details
Too much sugar Excessive sugar consumption can raise blood sugar levels 
Carb intake Monitoring total carbohydrate intake is crucial 
Allergic reactions Consult your healthcare provider if you suspect an allergy 

Including Bananas in a Diabetes Diet 

With the right planning, and mindful attention to serving sizes, bananas may be healthily fit into a diabetic diet: 

1. Pairing with a healthy fat or protein source 

To slow the digestion and absorption of sugar, pair bananas with a healthy fat or protein. Go for nuts, seeds, or yogurt.  

2. Eating underripe bananas 

Opting for green, less ripe bananas might help minimize their effect on blood sugar. As described above these bananas bring more resistant starch and less sugar. 

3. Choosing smaller bananas 

Select smaller bananas to curb your total intake of carbs and sugar. This will limit their effect on your blood sugar. 

4. Monitoring daily carb intake 

Keep an eye on your daily intake of carbs. This ensures that you stay within your personal target range. 

5. Alternative fruit options 

If bananas worsen your blood sugar, consider other low-glycemic fruits like berries, cherries, or apples. 

Remember that adding bananas to a healthy, balanced diabetic diet can give many health perks. The secret? Eat them in moderation watch portion sizes and always keep your healthcare provider in the loop before making the changes 

Here are some handy tips on including bananas in a diabetes-friendly diet: 

Tips for Including Bananas in Diabetic Diet   
Pair with healthy fats or protein slows digestion, absorption of sugar 
Eat underripe bananas higher in resistant starch, lower in sugar 
Choose small bananas less carbohydrate and sugar intake 
Monitor daily carbohydrate intake ensures you stay within the individual target range 
Alternatives to bananas If adding bananas the blood sugar worsen, then look to incorporate berries, cherries, or apples instead.  

Who Should  Avoid Bananas? 

Diabetes with other health risks 

While many people with diabetes can relish bananas, some must avoid or limit bananas because of other health risks: 

Kidney disease 

Those with chronic kidney disease may need to limit potassium-rich foods like bananas. Eating too much of these can lead to blood potassium build-up. Always discuss this with your healthcare provider.  

Certain medications 

People on certain drugs for high blood pressure or other issues should ask their healthcare provider before eating lots of potassium-rich foods like bananas. This could lead to unwanted side effects. 

Here’s the rundown on who should skip bananas: 

Who Should Avoid Bananas? Reason 
Diabetics with kidney disease High potassium levels could cause complications 
Those on certain medications Potassium-rich foods can interact with some medications 

Conclusion 

Wrapping up, bananas can be healthy for diabetes patients when eaten in moderation and with a keen eye on portion sizes, ripeness, and daily carb intake. By using the tips in this blog and consulting with your healthcare provider, you can safely eat bananas as part of a balanced, diabetes-friendly diet. 

Don’t forget the key to effective diabetes management is a balanced diet and staying active. If you have concerns or queries about your diet or diabetes control, always ask your healthcare provider for guidance and suggestions. 

Also read: https://www.healthevoke.com/10-incredible-health-benefits-of-lemon/

10 Incredible Health Benefits Of Lemon

By
HealthEvoke
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10 Incredible Health Benefits Of Lemon

Summer is coming and a glass of lemonade on a hot summer day is the most refreshing drink one can have in summer. Lemonade calms your body and refreshes you instantly.

Lemon is a flavoured fruit. A small quantity of lemon juice can make its remarkable presence in foods and beverages. When we add a few drops of lemon juice to the curries, soup or drinks, it elevates the taste. 

They have been around for years. This round, vibrant fruit from the flowering plant family named Rutaceae is scientifically known as a citrus lemon. This bright yellow coloured citrus fruit has a tangy sour taste due to its richness in citric acid. Though they are available in different shapes and sizes across the planet, and has its origin in Assam and other parts of Myanmar and China.

An interesting fact is it was found effective against scurvy in the 1700s. That was when James Lind found that lemons were very useful in treating a medical condition called scurvy (scurvy is a condition caused by low levels of vitamin C in the body).

Lemon Nutrition

Lemon Nutrition

Lemons are an excellent source of:

  • Vitamin C 
  • Dietary fiber
  • Citric acid
  • Iron

Nutrients per Serving

A half-cup serving of lemon contains:

  • Calories: 31
  • Protein: 1 gram
  • Fat: 0 grams
  • Carbohydrates: 10 grams
  • Fiber: 3 grams
  • Sugar: 3 grams 

Health benefits of lemon :

1. Supports heart health 

Lemons are a good source of vitamin C and antioxidants. Research suggests that these two nutrients are beneficial for heart health and help prevent heart diseases and stroke. However, some amount of fibres present in lemon can also significantly lower some risk factors for heart diseases.

Few studies found that consuming lemon juice can help reduce high blood pressure. Lemon can be helpful with the main line of treatment of high blood pressure. Lemon contains two plant-compounds, such as hesperidin and diosmin – known to lower cholesterol. 

Heart Attack Symptoms

2. Help Control Weight

Lemons are often promoted as a weight loss food, and there are a few theories as to why this is.

One common theory is that the soluble pectin fiber in them expands in your stomach, helping you feel full for longer.

That said, not many people eat lemons whole. And because lemon juice contains no pectin, lemon juice drinks will not promote fullness in the same way.

Another theory suggests that drinking hot water with lemon will help you lose weight.

However, drinking water is known to temporarily increase the number of calories you burn, so it may be the water itself that is helping with weight loss — not the lemon.

Other theories suggest that the plant compounds in lemons may aid weight loss.

Research shows that plant compounds in lemon extracts may help prevent or reduce weight gain in a number of ways.

In one study, mice on a fattening diet were given lemon polyphenols extracted from the peel. They gained less weight and body fat than other mice.

However, no studies confirm the weight loss effects of lemon compounds in humans.

3. Cancer Prevention and Treatment Research

Lemon juice is a valuable source of nutrients called flavonoids. These are antioxidants, which help protect cells from damage that could lead to cancer. But lemon juice hasn’t been studied for cancer prevention in people. While a healthy diet may help lower the risk of cancer, no one food has been shown to prevent cancer.

Lemon juice is not part of cancer treatment. But scientists have found tiny nanoparticles in lemon juice that  – in lab tests on cells – inhibited cell reproduction and activated cancer cell death. This is extremely early research that’s more about searching for new cancer treatments and isn’t based on the lemon juice you’d get in your diet.

4. Increasing iron absorption

Iron deficiency is a leading cause of anemia.

Pairing foods that are high in vitamin C with iron-rich foods maximizes the body’s ability to absorb iron.

However, a high intake of vitamin C can trigger gastrointestinal problems in people who are taking iron supplements. For this reason, it is best to obtain iron from dietary sources, such as beef liver, lentils, raisins, dried beans, animal meats, and spinach.

Squeezing a little lemon juice onto a salad containing baby spinach leaves can help maximize the intake of both iron and vitamin C.

5. Boosting the immune system

Foods that are high in vitamin C and other antioxidants may help strengthen the immune system against the germs that cause the common cold and the flu.

One review found that, while vitamin C supplements do not appear the reduce the incidence of colds in a population, they may help reduce the length of time a cold lasts. Vitamin C may also help boost immunity in people who are undergoing extreme physical activity.

Squeezing a whole lemon into a glass of hot water with a large spoonful of honey makes a soothing drink for someone with a cough or cold.

6. Glowing skin and hair

After squeezing out the juice from the lime, rub the lime on the face and notice how the skin glows (people with sensitive skin, please use with caution). If that is not feasible, apply lime oil on the face, this will keep the skin elastic and youthful. Applying lime and yoghurt to the hair is a natural way to keep the hair shiny and free from scalp infections.

7. Prevents Kidney Stones

Prevents Kidney StonesSome studies have shown that lemon juice prevents the formation of kidney stones. Lemon contains citric acid, which improves urinary citrate levels, which prevents the formation of kidney stones.

8. Anemia Prevention

Lemon can help your body absorb more iron from plant-based foods in your diet. Maintaining proper iron levels helps prevent anemia, which is a lower-than-average number of red blood cells, often as a result of iron deficiency.

9. May help in oral disorders

We all know that vitamin C is an essential vitamin for teeth and gums. So, being a rich source of vitamin C, lemon is beneficial for oral disorders. Scurvy is an oral disorder where lemon helps so efficiently. Scurvy is a disease resulting from a lack of vitamin C leading to swollen gums, bleeding gums, etc. Lemon juice may have painkilling effects when applied locally to areas where there is a toothache. It may also help in reducing inflammation. 

10. Beneficial for Throat Infection

Patients are often advised to consume lemon cough drops when they are suffering from a throat infection. This is because lemons are naturally endowed with antibacterial properties which will lessen the bacterial effects and bring about relief.

How to Add Lemon to Your everyday Diet?

You can have lemon infused in lukewarm water

Lemon tea boosts weight loss, so you can have 2-3 cups daily by adding a few drops to your tea

You can squeeze the lemon juice into your salad 

You can add a few drops of lemon to your roasted veggies or chicken

You can use the juice of a lemon to marinate your meat 

You can add a few drops of lemon juice to your rice when it’s cooking to prevent the grains from sticking to each other 

You can make a lemon sorbet during the hot summer months for a refreshing bite in the sultry afternoons

FAQs about Lemon’s Health Benefits

How should Lemon be consumed for maximum benefits?

Lemon can be consumed in various ways, such as adding it to water, using it in cooking, or making refreshing lemonades. The key is to incorporate it regularly into your diet.

Can Lemon help with weight loss?

Yes, the combination of fiber, hydration, and metabolism-boosting properties in lemons can support weight loss efforts when part of a healthy diet.

Are there any side effects of consuming Lemon?

While lemons are generally safe, excessive consumption can lead to tooth enamel erosion due to their acidity. Moderation is key.

Is Lemon beneficial for hair health?

Lemon’s antioxidant properties can contribute to healthy hair. It can be used topically or consumed for potential benefits.

How does Lemon support heart health?

Potassium in lemons is associated with heart health by helping regulate blood pressure. The antioxidants also contribute to overall cardiovascular well-being.

Can Lemon cure respiratory issues?

Lemon’s anti-inflammatory and antibacterial properties may provide relief for respiratory issues. However, it’s not a cure, and medical advice should be sought for serious conditions.

Also read: https://www.healthevoke.com/5-wonderful-health-benefits/

5 Incredible Ways That Drinking Milk Can Improve Your Health

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HealthEvoke
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5 Ways That Drinking Milk Can Improve Your Health

Milk is the first food that you are introduced to after birth and continues to be the baby’s sole source of nutrition for many months post-delivery. However, this singular dependence on milk as a vital source of nourishment tends to dissipate as the baby grows older and becomes capable of processing solid foods.

Milk tends to gradually lose its charm as we mature into adulthood, and we lose out on the wide array of health benefits that this wonder tonic has to offer. It is important to bear in mind that the growth-promoting advantages of milk are not exclusive to infants alone but continue to hold for people of all ages.

It is this rich and diverse nutritional composition that makes milk a great value addition to your diet. In fact, it would suffice to say that a wholesome and well-balanced diet is incomplete without a generous supply of dairy goodness

Milk Nutrition Facts

According to the USDA, one 8-ounce serving (1 cup) of reduced fat (2%) milk provides:

  • Calories: 122
  • Protein: 8 g
  • Total fat: 5 g
  • Saturated fat: 3 g
  • Carbohydrates: 12 g
  • Fiber: 0 g
  • Sugar: 12 g (naturally occurring)

Additionally, this serving size of milk boasts 50% of your daily needs of vitamin B12, 25% of your daily calcium needs, and 15% of your daily needs of potassium and vitamin D, all in just 122 calories. Not to mention, it’s way more affordable than many non-dairy milk alternatives, like almond or oat milk. But what exactly happens to your body when you drink milk every day? We dug into the research to share just that.

(Note: For our purposes, a serving of milk is 8 ounces. In other words, this is the size of a small glass, not a large 16-ounce pint glass.)

5 Ways That Drinking Milk Can Improve Your Health are:

Your Bone Health Might Improve

Not only is milk a great vegetarian protein source but it’s also packed with calcium and vitamin D—two nutrients that are vital for bone health.

Calcium is a mineral needed to build and maintain strong bones, and vitamin D helps our body absorb calcium from the foods we eat. Since milk is a great source of both of these nutrients, it’s one of the best things to keep in your diet for bone health throughout life.

You Might Reach Your Weight Loss Goals

There are lots of misconceptions about how drinking milk can affect weight, but research shows regular consumption probably won’t hurt your cause if you’re trying to lose weight or maintain a healthy weight. This is largely due to the satisfying combination of carbohydrates, protein, and fat found in milk.

Protein and fat can help make milk super filling, which can help with weight loss. Carbs give you energy and help your body function at its best. When you’re more satisfied with the foods you eat, it’s easier to honor your hunger and fullness levels and stick to a healthy, balanced eating pattern.

A meta-analysis of randomized controlled trials (the gold standard of research) published in the journal Nutrients found that including dairy in a calorie-restricted diet resulted in greater weight loss and fat loss while reducing the loss of lean muscle. This doesn’t mean milk is a miracle weight-loss food, though.

Another review of studies found that consuming milk or other dairy products didn’t result in significant weight loss, but didn’t lead to weight gain either. If your goal is to lose weight or maintain a healthy weight, drinking a glass of milk each day might help, if it’s a food you enjoy.

5 Incredible Ways That Drinking Milk Can Improve Your Health

You Might Lower Your Diabetes Risk

Being a milk drinker could help lower your risk of developing type 2 diabetes. One analysis of 22 studies (involving almost 600,000 people) found that total dairy consumption was inversely related to diabetes risk. This means that the more regularly people consumed dairy, the less likely they were to develop the disease. Other studies have found that replacing sugar-sweetened beverage consumption with milk helped lower type 2 diabetes risk as well.

You Might Help Your Heart Health

There is a lot of conflicting evidence when it comes to how milk influences heart health. Remember the days when low-fat diets were all the rage and skim milk was the only milk people were drinking? That could be partially responsible for the confusion. Luckily, now we know that fat is an important component of a healthy diet. However, milk’s relationship to heart health is a bit more complicated.

Some studies find that dairy products lower the risk of stroke, cardiovascular disease, and hypertension, which could be due to their potassium content, while other studies find that they’re associated with a higher risk of stroke, largely due to the saturated fat content. And numerous studies find that milk consumption and heart disease are not related at all. So what does it all mean? Overall, most of the recent research finds that milk has either a slightly beneficial or a neutral effect on heart health. As with any other food, if you like it, enjoy it in moderation.

Heart Attack Symptoms

You Might Lower Your Risk of Cognitive Decline

The impressive nutrition profile of milk could be a reason why it can help you stay more mentally sharp as you age. A 2021 review of studies published in Nutrition & Metabolism found that milk intake was connected with a decreased risk of Alzheimer’s disease. Another study published in 2020 in the journal Nutrients found that skimmed dairy, fermented dairy, and buttermilk were associated with better executive functioning. So adding some milk to your morning oats or as a side to a snack may help boost your brain health.

Researchers hypothesize that one reason milk might support healthy aging is the nutrition that it provides. Milk is a good source of calcium, protein, and vitamin B12, all of which are critical nutrients for older adults.

Potential Risks

You Might Increase Your Risk of Certain Types of Cancer

When it comes to how milk consumption affects cancer risk, the answer is complicated. Research has found that it might reduce the risk of certain cancers while increasing the risk for others.

One review in Nutrition & Metabolism found that high milk intake was consistently associated with a lower risk of colon and rectal cancers. While the researchers state that the mechanisms for this reduced risk of cancer are unclear, they hypothesize that the calcium in dairy products could have chemopreventive properties.

But another study included in the review found high milk intake was associated with higher prostate cancer risk compared to lower milk consumption, due to its high calcium content (though these results were not seen for calcium supplements or nondairy sources of calcium). There was insufficient evidence to draw conclusions about breast cancer, bladder cancer, ovarian cancer, and other types of cancers.

To be clear, this doesn’t mean that your daily glass of milk is going to give you cancer. However, it does show that more research is needed to clarify the relationship between milk and certain types of cancers.

FAQs

  1. Is milk suitable for lactose-intolerant individuals?
    • While traditional cow’s milk contains lactose, there are lactose-free and plant-based milk alternatives available. Individuals with lactose intolerance can explore these options, such as almond milk or lactose-free cow’s milk, to enjoy the benefits without digestive discomfort.
  2. How does milk contribute to weight loss?
    • Milk aids in weight loss through various mechanisms. The protein content promotes a feeling of fullness, reducing overall calorie intake. Additionally, calcium and vitamin D in milk support metabolic processes, potentially enhancing weight management efforts when part of a balanced diet.
  3. Are plant-based milk alternatives as beneficial as dairy milk?
    • Plant-based alternatives like almond, soy, or oat milk offer unique nutritional profiles. While they may not provide the same nutrients as dairy milk, they can still be nutrient-rich and suitable for those with lactose intolerance or dietary preferences. It’s essential to choose fortified options to match the nutritional content of dairy milk.
  4. Can excessive milk consumption lead to health issues?
    • While milk offers numerous benefits, excessive consumption may lead to issues such as excess calorie intake or potential sensitivity. Moderation is key. It’s crucial to consider individual dietary needs, and if in doubt, consulting with a healthcare professional or nutritionist is advisable.
  5. What role does milk play in supporting bone density?
    • Milk is a renowned source of calcium, vital for bone health. Adequate calcium intake, along with other nutrients in milk like vitamin D and phosphorus, supports bone density and helps prevent conditions like osteoporosis. Including milk as part of a balanced diet contributes to overall skeletal well-being.

Also read: https://www.healthevoke.com/the-top-9-health-benefits-of-cucumber/

The Top 9 Health Benefits Of Cucumber

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HealthEvoke
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The Top 9 Health Benefits Of Cucumber

Cucumbers and salads are synonymous with each other. It is often considered a fruit as well as a vegetable by experts as it belongs to the same plant family as that of the pumpkin, squash, and watermelon, i.e. the Cucurbitaceae family.

Amazingly refreshing cucumbers are long and lean and available in many colors. They have a distinct mild melon-like taste and smell due to the presence of aldehydes. The slight bitterness of cucumber skin is because of the cucurbitacins in it.

Cucumber Nutritional Facts

Cucumbers are low in calories but high in many important vitamins and minerals.

One 11-ounce (300-gram) unpeeled, raw cucumber contains the following :

  • Calories: 45
  • Total fat: 0 grams
  • Carbs: 11 grams
  • Protein: 2 grams
  • Fiber: 2 grams
  • Vitamin C: 14% of the RDI
  • Vitamin K: 62% of the RDI
  • Magnesium: 10% of the RDI
  • Potassium: 13% of the RDI
  • Manganese: 12% of the RDI

Although, the typical serving size is about one-third of a cucumber, so eating a standard portion would provide about one-third of the nutrients above.

Additionally, they have a high water content. In fact, cucumbers are made up of about 96% water.

To maximize their nutrient content, cucumbers should be eaten unpeeled. Peeling them reduces the amount of fiber, as well as certain vitamins and minerals.

The Top 6 Health Benefits Of Cucumber are:

Cucumbers are super hydrating

If you’ve been privy to any of the health impacts of cucumbers, you may know that they’re filled with water. They are high in water content, helping to keep you hydrated. In fact, they’re made up of at least 95 percent water, making them one of the most hydrating foods you can eat. Given that our bodies are also made of mostly water, hydration is key to keeping all of our organ systems functioning well, particularly our kidneys. It also helps us to maintain healthy blood pressure and keeps our detoxifying systems firing on all cylinders.

Cucumbers are high in vitamin K

With every serving of cucumbers, you’ll get closer to your daily vitamin K needs. Vitamin K most notably supports healthy blood clotting throughout the body. It’s also important for healthy bone development as a vital precursor to the protein osteocalcin, needed to create bone tissue.

Good for Digestion

Cucumbers act as a coolant for our stomach. The soluble fiber helps in slowing our digestion.

Also, the high content of water makes our stools soft, prevents constipation, and keeps our bowel movements regular.

They are anti-inflammatory

Cucumbers are chock full of antioxidants, like lignans, and minerals, such as potassium and magnesium, that Dr. Boling says can have anti-inflammatory effects on your body when you eat enough of them. Think beta carotene and flavonoids, both of which are powerful phytonutrients, i.e., good-for-you plant compounds.

In fact, cucumber’s anti-inflammatory processes may be so strong, that some experts are exploring the role of cucurbitacins (chemical compounds found in the cucumber family) in reducing your risk of cancer cells.

Assists in Balancing Hormones

Calcium is an integral element in the blood that affects hormonal balance. If any hormonal gland in the body, like the pituitary or thyroid, is out of balance, regular consumption can help regulate the hormonal levels back to normal, owing to its calcium levels.

It May Lower Blood Sugar

Several animal and test-tube studies have found that cucumbers may help reduce blood sugar levels and prevent some complications of diabetes.

One animal study examined the effects of various plants on blood sugar. Cucumbers were shown to effectively reduce and control blood sugar levels.

Another animal study induced diabetes in mice and then supplemented them with cucumber peel extract. Cucumber peel reversed most of the diabetes-associated changes and caused a decrease in blood sugar.

In addition, one test-tube study found that they may be effective at reducing oxidative stress and preventing diabetes-related complications.

However, the current evidence is limited to test-tube and animal studies. Further research is needed to determine how cucumbers may affect blood sugar in humans.

Improves Skin

Cucumber water is known to detoxify the body. The water flushes out all the unwanted toxins from the body and improves the health and the texture of the skin. Apart from the health benefits, cucumber has an irreplaceable spot in the beauty industry with its cooling, soothing, depuffing, and hydrating properties for the skin.

Helps in Managing Weight Loss

Cucumber juice is known to make you feel full and hence curb hunger pangs. When you take this juice as a part of your diet plan, you’ll feel fuller for the times in between your planned meals, which in turn will help burn the unwanted fat faster.

Cucumber Benefits for Hair

Cucumber isn’t a very glamorous vegetable but an exclusive ingredient in hair packs made in every other household. The benefits for hair are many, like:

  • It strengthens the tresses
  • It nourishes the scalp with its vitamins A and C, silicon, sodium, calcium, sulfur, and other contents
  • Sulfur and potassium in it reduce hair fall
  • Makes your hair silky

How to maximize the benefits of cucumbers

There are a number of easy ways to add more cucumber to your diet, but some of them are more beneficial than others. 

Leave the peel on

The peel of a cucumber is actually where many of its nutrients are found, so if you’re eating cucumber to boost your vitamin and mineral intake, you should leave the peel on rather than remove it.

Blend, don’t juice

While cucumber juice sounds like a delicious way to cool down on a hot day, stick to tossing cucumbers in the blender rather than juicing them.

“I’d suggest blending cucumber into a smoothie so that you get the benefits of the whole vegetable—including the fiber,” says Gorin. “When you juice, oftentimes the fiber is discarded.”

Eat raw, not pickled

There are two types of people in this world: pickle lovers and pickle haters. While enjoying pickle slices on a burger is totally fine (and delicious), try not to rely on pickles for your cucumber intake. Gorin says pickled cucumbers have way more sodium than raw cucumbers, so if you’re watching your sodium intake or have high blood pressure, she suggests choosing fresh cucumbers over those soaked in brine.

Conclusion:

Embrace the goodness of cucumbers as you explore their numerous health benefits. From hydration to weight management, cucumbers prove to be a versatile and nutritious addition to your daily diet.

FAQs:

Q: Are cucumbers suitable for weight loss diets?

  • A: Yes, cucumbers are low in calories and high in water content, making them an excellent choice for weight loss.

Q: Can cucumbers replace water for hydration?

  • A: While cucumbers contribute to hydration, they should not replace water. They complement daily fluid intake.

Q: Are there any allergic reactions associated with cucumbers?

  • A: Allergic reactions are rare but possible. Individuals with known allergies to gourds should exercise caution.

Q: Can cucumbers benefit skin health?

  • A: Yes, cucumbers’ hydrating and antioxidant properties promote skin health, contributing to a clear and radiant complexion.

Q: How can cucumbers be incorporated into daily meals?

  • A: Enjoy cucumbers in salads, smoothies, or as a refreshing snack. Their versatility makes them easy to include in various dishes.

Also read: https://www.healthevoke.com/6-health-benefits-of-pomegranates/

10 Ways to Motivate Yourself to Lose Weight

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HealthEvoke
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2
Calories

What motivates you to lose weight can vary from person to person. But finding your motivation can involve identifying the reasons you want to lose weight, setting your expectations, and finding support.

Starting and sticking to a healthy weight loss plan can sometimes seem impossible.

Often, people simply lack the motivation to get started or lose their motivation to keep going. Luckily, motivation is something you can work to increase.

This article discusses 10 ways to motivate yourself to lose weight.

Determine Why You Want to Lose Weight

Clearly define all the reasons you want to lose weight and write them down. This will help you stay committed and motivated to reach your weight loss goals.

Try to read through them daily and use them as a reminder when tempted to stray from your weight loss plans.

Your reasons could include preventing diabetes, keeping up with grandchildren, looking your best for an event, improving your self-confidence, or fitting into a certain pair of jeans.

Many people start losing weight because their doctor suggests it, but research shows that people are more successful if their weight loss motivation comes from within.

Have Realistic Expectations

Many diets and diet products claim quick and easy weight loss. However, most practitioners recommend only losing 1–2 pounds (0.5–1 kg) per week.

Setting unattainable goals can lead to feelings of frustration and cause you to give up. On the contrary, setting and accomplishing achievable goals leads to feelings of accomplishment.

Also, people who reach their self-determined weight loss goals are more likely to maintain their weight loss long-term.

The good news is that just a little weight loss of 5–10% of your body weight can have a large impact on your health. If you are 180 pounds (82 kg), that is just 9–18 pounds (4–8 kg). If you are 250 pounds (113 kg), it’s 13–25 pounds (6–11 kg).

In fact, losing 5–10% of your body weight can:

Improve blood sugar control

Reduce the risk of heart disease

Lower cholesterol levels

Reduce joint pain

Reduce the risk of certain cancers

Get educated

Lasting Weight loss isn’t about banning certain foods, cutting calorie intake down to nothing, or running marathons. Truly lasting weight loss is about changing your daily habits in a sustainable way. Once you learn how to balance your diet, break down your meals, practice portion control, and more, you’ll realize the small things add up to big results.

Pick a Plan That Fits Your Lifestyle

Find a weight loss plan that you can stick to, and avoid plans that would be nearly impossible to follow in the long term.

While there are hundreds of different diets, most are based on cutting calories.

Reducing your calorie intake will lead to weight loss, but dieting, especially frequent yo-yo dieting, has been found to be a predictor of future weight gain.

Therefore, avoid strict diets that completely eliminate certain foods. Research has found that those with an “all or nothing” mindset are less likely to lose weight.

Instead, consider creating your own custom plan. The following dietary habits have been proven to help you lose weight:

  • Decreasing calorie intake
  • Reducing portion sizes
  • Reducing frequency of snacks
  • Reducing fried food and desserts
  • Including fruits and vegetables

Keep a Weight Loss Journal

Self-monitoring is crucial to weight loss motivation and success.

Research has found that people who track their food intake are more likely to lose weight and maintain their weight loss.

However, to keep a food journal correctly, you must write down everything you eat. This includes meals, snacks, and the piece of candy you ate off your coworker’s desk.

You can also record your emotions in your food journal. This can help you identify certain triggers for overeating and help you find healthier ways to cope.

You can keep food journals on pen and paper or use a website or app. They have all been proven effective.

Make a Commitment

Research shows that those who make a public commitment are more likely to follow through with their goals.

Telling others about your weight loss goals will help you stay accountable. Tell your close family and friends, and even consider sharing them on social media. The more people you share your goals with, the greater the accountability.

Moreover, consider investing in a gym membership, package of exercise classes, or paying for a 5K in advance. You are more likely to follow through if you have already made an investment.

10 Ways to Motivate Yourself to Lose Weight

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Find an Exercise You Enjoy

Physical activity is an important part of losing weight. Not only does it help you burn calories, but it also improves your well-being.

The best kind is exercise you enjoy and can stick to.

There are many different types and ways to exercise, and it’s important to explore different options to find one you enjoy.

Consider where you want to exercise. Do you prefer to be inside or outside? Would you rather work out at a gym or in the comfort of your own home?

Also, figure out if you prefer to exercise alone or with a group. Group classes are very popular, and they help many people stay motivated. However, if you don’t enjoy group classes, working out on your own is just as good.

Lastly, listen to music while you work out, as doing so can increase motivation. People also tend to exercise longer when listening to music.

Find a Role Model

Having a role model can help you stay motivated to lose weight. However, you need to pick the right kind of role model to keep yourself motivated.

Hanging a picture of a supermodel on your fridge will not motivate you over time. Instead, find a role model that you can easily relate to.

Having a relatable and positive role model may help keep you motivated.

Maybe you know a friend who has lost a lot of weight and can be your inspiration. You can also look for inspirational blogs or stories about people who have successfully lost weight.

Get Professional Help When Needed

Don’t hesitate to consult professional help to aid your weight loss efforts when needed. People who feel more confident in their knowledge and abilities will lose more weight.

This may mean finding a registered dietitian who can teach you about certain foods or an exercise physiologist to teach you how to exercise properly.

Many people also enjoy the accountability that seeing a professional provides them.

If you are still struggling to get motivated, consider finding a psychologist or dietitian who is trained in motivational interviewing, which has been proven to help people achieve their goals.

Think and Talk Positively

People who have positive expectations and feel confident in their ability to achieve their goals tend to lose more weight.

Also, people who use “change talk” are more likely to follow through with plans.

Change talk is making statements about commitment to behavioral changes, the reasons behind them, and the steps you will take or are taking to reach your goals.

Therefore, start talking positively about your weight loss. Also, talk about the steps you are going to take and commit your thoughts out loud.

On the other hand, research shows that people who spend a lot of time only fantasizing about their dream weight are less likely to reach their goal. This is called mentally indulging.

Instead, you should mentally contrast. To mentally contrast, spend a few minutes imagining reaching your goal weight and then spend another few minutes imagining any possible obstacles that may get in the way.

A study of 134 students had them mentally indulge or mentally contrast their dieting goals. Those who mentally contrasted were more likely to take action. They ate fewer calories, exercised more, and ate fewer high-calorie foods.

As seen in this study, mentally contrasting is more motivating and leads to more action than mentally indulging, which can trick your brain into thinking you have already succeeded and caused you to never take any action to reach your goals.

Conclusion

Embarking on a weight loss journey requires commitment, but maintaining motivation is equally crucial. By incorporating these 16 strategies, you’ll not only stay motivated but also foster a sustainable and fulfilling approach to losing weight.

Frequently Asked Questions (FAQs)

Q: How quickly can I expect to see results from my weight loss efforts? A: The timeline for visible results varies, but focusing on consistent efforts and sustainable practices yields long-term success.

Q: Are cheat days acceptable in a weight loss journey? A: Occasional indulgences are normal, but moderation is key. Plan cheat days mindfully to avoid derailing your progress.

Q: Can supplements aid in weight loss? A: Supplements can complement a healthy lifestyle but should not replace a balanced diet and regular exercise.

Q: What role does mindset play in weight loss motivation? A: A positive mindset is crucial. Cultivate self-compassion, resilience, and a belief in your ability to achieve your goals.

Q: How do I stay motivated when facing plateaus? A: Plateaus are common. Reassess your routine, set new goals, and consider consulting with a professional for adjustments.

Also read: https://www.healthevoke.com/5-beneficial-exercises-to-lose-weight-at-home/

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5 Wonderful Health Benefits And Uses Of Carrots

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HealthEvoke
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1
5 Wonderful Health Benefits And Uses Of Carrots

Carrots are root vegetables that were first grown in Afghanistan around 900 AD. Orange may be their best-known color, but they also come in other hues, including purple, yellow, red, and white. Early carrots were purple or yellow. Orange carrots were developed in Central Europe around the 15th or 16th century.

This popular and versatile veggie may taste slightly different depending on the color, size, and where it’s grown. The sugar in carrots gives them a slightly sweet flavor, but they also can taste earthy or bitter.

Nutrition facts

Carrots’ water content ranges from 86–95%, and the edible portion consists of around 10% carbs.

Carrots contain very little fat and protein.

The nutrition facts for two small-to-medium raw carrots (100 grams) are:

  • Calories: 41
  • Water: 88%
  • Protein: 0.9 grams
  • Carbs: 9.6 grams
  • Sugar: 4.7 grams
  • Fiber: 2.8 grams
  • Fat: 0.2 grams

Carbs

Carrots are mainly composed of water and carbs.

The carbs consist of starch and sugars, such as sucrose and glucose.

They are also a relatively good source of fiber, with one medium-sized carrot (61 grams) providing 2 grams.

Carrots often rank low on the glycemic index (GI), which is a measure of how quickly foods raise blood sugar after a meal.

Eating low-glycemic foods is linked to numerous health benefits and is considered particularly beneficial for people with diabetes.

Fiber

Pectin is the main form of soluble fiber in carrots.

Soluble fibers can lower blood sugar levels by slowing down your digestion of sugar and starch.

They can also feed the friendly bacteria in your gut, which may lead to improved health and decreased risk of disease.

What’s more, certain soluble fibers can impair the absorption of cholesterol from your digestive tract, lowering blood cholesterol.

The main insoluble fibers in carrots are cellulose, hemicellulose, and lignin. Insoluble fibers may reduce your risk of constipation and promote regular bowel movements.

Vitamins and minerals

Carrots are a good source of several vitamins and minerals, especially biotin, potassium, and vitamins A (from beta carotene), K1 (phylloquinone), and B6.

  • Vitamin A: Carrots are rich in beta-carotene, which your body converts into vitamin A. This nutrient promotes good vision and is important for growth, development, and immune function.
  • Biotin: A B vitamin formerly known as vitamin H, biotin plays an important role in fat and protein metabolism.
  • Vitamin K1: Also known as phylloquinone, vitamin K1 is important for blood coagulation and can promote bone health.
  • Potassium: An essential mineral, potassium is important for blood pressure control.
  • Vitamin B6: A group of related vitamins, B6 is involved in the conversion of food into energy.

5 Wonderful Health Benefits And Uses Of Carrots are:

Carrots are good for your eyes

 This is probably the best-known carrot superpower. They’re rich in beta-carotene, a compound your body changes into vitamin A, which helps keep your eyes healthy. And beta-carotene helps protect your eyes from the sun and lowers your chances of cataracts and other eye problems.

Yellow carrots have lutein, which is also good for your eyes. Studies have found that it can help with or prevent age-related macular degeneration, the leading cause of vision loss in the U.S.

They can lower your risk of cancer

They can lower your risk of cancer. Antioxidants have been proven to fight off harmful free radicals in your body, and that can make you less likely to have cancer. The two main types of antioxidants in carrots are carotenoids and anthocyanins. Carotenoids give carrots their orange and yellow colors, while anthocyanins are responsible for red and purple coloring.

Carrots May help with weight loss goals

Low in calories and a good source of fiber, research suggests that including vegetables, like carrots, in your diet helps increase fullness and a sense of satiation. Nevertheless, some weight loss plans, like the very low-carb diet plans, advise avoiding carrots because they contribute more in the way of simple carbs.

This approach ignores the other health benefits of carrots and the fact that when eaten in whole form, the structure, fiber, and high water content of carrots help curb appetite. Their natural sweetness may also be helpful in reducing other sugars in the diet.

May support gut health

A study of young women who ate sufficient carrots to supply 15g of fiber per day over a three-week period reported that the fiber was highly fermentable. Further, studies confirm that vegetable has a prebiotic role, which means carrot fiber is a good source of fuel for the beneficial bacteria that reside in the gut.

Many of these gut bacteria produce short-chain fatty acids which have benefits not only for the gut but for our wider health too.

Carrots Lower Cholesterol Levels

As per rat studies, carrot consumption can reduce cholesterol absorption and increase the antioxidant status of your body. These effects can also promote cardiovascular health. Raw carrots are also rich in a fiber called pectin which may help lower cholesterol.

Summary

Carrots are rich in vitamins, minerals, and plant compounds that are all important parts of a balanced diet.

Studies show that a varied diet rich in vegetables — including carrots — can support natural immune function, digestive processes, and cardiovascular health.

Faqs:

Do carrots help your brain?

Nilofar Pendhari, a certified clinical nutritionist, says, “Carrots are a great source of beta-carotene (which our body converts to Vitamin A). They reduce the oxidative stress in the brain that helps prevent Alzheimer’s disease, improve memory, and fight cognitive decline.”

Can you eat raw carrots every day?

Yes, you can. The carotenoids in carrots are converted into vitamin A in the human body. A cup of cooked carrots contains five times the amount of carotenoids you should get in a day. Carrots also provide 3 grams of fiber, which is more than 25% of your daily need.

How many carrots should I eat per day?

The average recommended intake of five servings of various fruits and vegetables on a daily basis contains about 6 to 8 mg of carotenoids. Eating one or two to three carrots a day can be recommended.

Also, moderation is key. Consuming more than four carrots a day may cause carotenemia.

Can you eat carrot greens?

Carrot greens contain significantly higher levels of vitamin C than the root. They also contain potassium, calcium, and protein. Though they can be a little bitter if consumed raw, sautéeing the greens in a little olive oil and salt will soften the harsh flavor.

What are the benefits of eating carrots on an empty stomach?

Eating carrots on an empty stomach has many health benefits. Some believe it may detoxify the blood, though more research is warranted.

Is it good to eat carrots in the morning?

Yes. Eating carrots in the morning before a meal is good for health. It may help boost digestion. Also, the fiber in carrots can keep one satiated and prevent overeating.

Does carrot whiten skin?

Possibly not. While carrots may help boost skin health, there is a lack of evidence suggesting that they may alter melanin production and change the skin tone.

Are carrots a superfood?

Yes. Carrots are loaded with beneficial micronutrients and pack several health advantages that make them a superfood.

Also read: https://www.healthevoke.com/6-health-benefits-of-pomegranates/

6 Proven Health Benefits of Ginger

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HealthEvoke
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6 Proven Health Benefits of Ginger

What is ginger?

Ginger belongs to the same family as turmeric and cardamom. Native to Southeast Asia, India, and China, ginger is an integral component of the region’s diet and is valued for its aromatic, culinary, and medicinal properties.

Although we may be more familiar with recipe favorites like gingerbread or ginger biscuits, ginger is more than just a flavoring – it’s been used for its medicinal properties throughout the ages.

Benefits of ginger may include:

1. May be used to treat fever or cold
2. May reduce sickness
3. Topically applied it may relieve pain
4. Has anti-inflammatory qualities
5. May calm the digestive system
6. May support heart health
7. May lower blood pressure
8. May lower blood sugar
9. May support the liver
10. May reduce menstrual pain
11. May aid in weight management

Nutritional profile of fresh ginger:

4g serving of fresh ginger provides:

• 2 kcals / 8 kJ
• 0.1g protein
• 0.3g carbohydrate
• 0.1g fibre
• 17mg potassium

6 Proven Health Benefits of Ginger are:

1. Contains gingerol, which has potent medicinal properties

Ginger has a long history of use in various forms of traditional and alternative medicine. It’s been used to aid digestion, reduce nausea, and help fight the flu and common cold, to name a few of its purposes.

The unique fragrance and flavor of ginger come from its natural oils, the most important of which is gingerol.

Gingerol is the main bioactive compound in ginger. It’s responsible for many of ginger’s medicinal properties.

Gingerol has powerful anti-inflammatory and antioxidant effects. For instance, it may help reduce oxidative stress, which results from having too many free radicals in the body.

2. Relieves Nausea and Upset Stomach

One of the most well-known health side effects of ginger is its ability to relieve nausea. Whether it’s from motion sickness, migraines, morning sickness, or general stomach problems, ginger helps calm an upset stomach.

It does so with its anti-inflammatory properties, better digestive responsiveness, and hormones that regulate blood pressure to calm the body.

3. Has anti-inflammatory properties

The fresh root is rich in volatile oils that contain active components, these include gingerol. This potent anti-inflammatory compound is believed to explain why people with osteoarthritis or rheumatoid arthritis who consume ginger regularly experience reductions in their pain levels as well as improvements in mobility.

4. It May Be Effective for People With Diabetes 

Supplementing with ginger may be a helpful way for people with type 2 diabetes to improve their blood sugar control and reduce their risk of heart disease. 

In a 2020 study that included 103 people with type 2 diabetes, the participants who were supplemented with 1.2 grams of ginger per day for three months experienced a greater reduction in total cholesterol and fasting blood sugar levels compared to those who took a placebo.

A 2022 review also found that ginger supplementation led to significant reductions in fasting blood sugar, the long-term blood sugar control marker hemoglobin A1c (HbA1c), and both systolic and diastolic blood pressure levels in people with type 2 diabetes compared to control groups.

5. It May Support Weight Loss

Although diet and physical activity are the most important factors in reaching and maintaining a healthy weight, research suggests that ginger supplements may help encourage weight loss in some people. 

A 2019 review that included 14 studies found that supplementation with ginger significantly reduced body weight and waist-to-hip ratio in people with overweight or obese. The waist-to-hip ratio is a measurement that compares your hip size to your waist size. A higher ratio indicates more abdominal fat, which is linked to increased disease risk.

Researchers think that ginger may help stimulate weight loss by enhancing fat burning, inhibiting fat absorption in the digestive tract, and reducing appetite. Although these findings are encouraging, more research is needed to understand how ginger impacts body weight and weight loss efforts.

6. Can help treat chronic indigestion

Ginger may help manage indigestion by speeding up the passage of food through the stomach.

Functional dyspepsia is when a person has indigestion — with symptoms such as abdominal pain, bloating, feeling too full, belching, and nausea — for no clear reason. It often occurs with irritable bowel syndrome (IBS).

In one study, scientistsTrusted Source found that consuming a ginger and artichoke preparation before eating a main meal significantly improved the symptoms of indigestion in people with functional dyspepsia, compared with taking a placebo.

How to Take Ginger 

Ginger is available in many forms, such as capsules, tablets, powders, and liquid supplements. When you take ginger depends on what you’re hoping to treat. For example, in the 2020 study that found that ginger supplements were effective in reducing blood sugar and cholesterol in people with diabetes, the participants were instructed to take two ginger capsules per day, one 30 minutes before breakfast and the other 30 minutes before lunch.

Many studies that have investigated the effects of ginger on human health have used divided doses, meaning smaller doses of ginger were taken multiple times per day

In addition to taking ginger supplements, ginger can also be consumed in its fresh or dried form by adding it to recipes and beverages like teas and smoothies. 

Also read: https://www.healthevoke.com/8-home-remedies-to-get-rid-of-dark-circles/

8 Home Remedies To Get Rid Of Dark Circles

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HealthEvoke
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8 Home Remedies To Get Rid Of Dark Circles

The problem of dark circles isn’t alien to both – men and women! And when they occur, we feel dreadful and awful. Don’t worry; you are not the only one who is faced with this problem. Some of the most stunning celebrities the world over have encountered this problem at some point in time and have had to resort to make-up and concealers to hide these dark circles.

Since the skin around the eyes is sensitive, it’s best to resort to natural remedies rather than chemical-based products to treat these problems.

Causes of Dark Circles

Causes and Risk Factors for dark circles
Sleep deprivation, poor sleep schedule
Certain types of allergies
Excessive production of melanin
Fat reduction around the eyes
Skin thickness decreasing (due to age or other factors)
Iron deficiency (anaemia)
UV damage from excessive sunlight exposure
Touching or rubbing the eyes often
Genetics
Thyroid issues (such as hypothyroidism)
Temporary or chronic dehydration *not drinking enough water)
Skin conditions like eczema
Smoking
Hangovers
Sudden and extreme weight loss
Getting older – the older you get the more skin damage accumulates, older people also ensure thinning skin
Skin tone – people with darker skin tend to have more pronounced and obvious dark circles
Family history – people who have a family history of dark circles are more likely to develop the same themselves

Importance of Natural Remedies

Opting for natural remedies is not only cost-effective but also gentle on the delicate skin around the eyes. Discover why going natural is the key to effective dark circle management.

8 Home Remedies To Get Rid Of Dark Circles Are

1. Cold tea bags

One of the most effective and highly easy ways to combat these dark circles is to use cold tea bags. Preferably, use green tea or chamomile tea bags for quick results. It is thought that the residual caffeine helps to constrict blood vessels which reduces blood flow, helping to provide some relief from dark circles.

  • How To Use Cold Tea Bags – Soak the bags in water and chill in the refrigerator. Remove from the fridge and gently place them on both your eyes for 10 to 15 mins. Repeat regularly.

2. Grated Potatoes or Grated Cucumber

This is by far, one of the most effective remedies. They also aid in reducing the puffiness around the eye area. Vitamins, antioxidants, and the anti-inflammatory nature of these cooling veggies help to reduce inflammation around the eyes while also helping to stave off darkening.

  • How To Use Potatoes or Cucumber – Grate some raw potatoes or cucumber and place the shreds on your eyes. Relax and remove them after 10-12 minutes. Alternatively, you can also extract the juice of potatoes or cucumbers. Take a cotton ball, soak it in the juice, and place it over your eyes. Make sure the entire area around the dark circles is covered. Leave it for 1-3 minutes and wash off with cold water. In case you are pressed for time, you can also directly place slices of cucumber or potato on your eyes.

3. Aloe vera

Apply fresh aloe vera gel under your eyes for 10-15 minutes daily. Aloe vera contains vitamins and antioxidants that help reduce dark circles and puffiness.

4. Tomatoes

Tomatoes are high in lycopene, a substance that’s excellent for your cardiovascular health, vision, and your skin. Lycopene can help create softer, more supple skin, as well as decrease the appearance of dark under-eye circles.

To gain the medical benefits of the lycopene found in tomatoes, mix equal parts tomato juice with lemon juice and then use a cotton ball or makeup remover pad to apply it to your under-eye area. (Again, PLEASE do not get lemon juice in your eyes.) Leave the solution for 10 minutes and then rinse with warm water, twice daily.

A tasty concoction of tomato juice, lemon juice, and mint leaves to drink daily will also help improve your overall health as well as your skin.

5. Turmeric

As yet another powerful, natural antioxidant and anti-inflammatory, turmeric minimizes dark circles. Mix some turmeric powder with pineapple juice to create a thick paste. Apply this mixture to your under-eye circles and leave for about 10 minutes before using a soft, warm, and damp cloth to gently remove the paste. Practice this routine once a day.

6. Yoga and Meditation

One of the underlying reasons for dark circles is stress, depression, and an erratic lifestyle. Thus, one of the most prudent ways to deal with dark circles is to stay calm and composed. But as stress is an integral part of our lives, this is not always possible. Hence, it is beneficial to make Yoga and Meditation an everyday ritual!

Yoga not only calms down the mind but also helps to regulate the body clock, and most importantly, it addresses most body problems from the core.

7. Almond oil:

Mix a few drops of almond oil with honey and apply it under your eyes for 10-15 minutes daily. Almond oil contains vitamin E which helps nourish and moisturize the skin.

8. Regular Sleep

Arguably, one of the most important factors to consider when you’re trying to get rid of dark circles – getting enough sleep on a regular basis. Regular sleep ensures that your body (and thus, your skin) has enough time to rest, repair, and regenerate. This improves the youthfulness of your skin as well as your overall health. One of the first things that reveal our internal health conditions is poor skin condition. Proper sleep on a regular basis can be your biggest weapon against preventing and reducing dark circles in the long term.

Conclusion

In conclusion, dark circles can be an annoying and unsightly problem, but several home remedies and professional facials can help reduce their appearance. By incorporating these remedies into your skincare routine, you can keep dark circles away and enjoy brighter, healthier-looking skin.

Faqs

F

  1. Are these remedies suitable for all skin types?
    • Yes, the natural remedies provided are generally suitable for all skin types. However, individuals with specific allergies or skin conditions should perform a patch test before full application.
  2. How long does it take to see results?
    • Results may vary from person to person. Consistency is key, and it’s recommended to follow the remedies regularly for at least a few weeks to notice visible improvements.
  3. Can dark circles be completely cured with home remedies?
    • While home remedies can significantly improve the appearance of dark circles, complete cure depends on various factors, including the underlying cause. Persistent concerns should be discussed with a healthcare professional.
  4. Are there any side effects to these natural remedies?
    • Generally, these natural remedies have minimal side effects. However, individual reactions may vary. If any irritation or discomfort occurs, discontinue use and consult a dermatologist.
  5. Should I consult a dermatologist for persistent dark circles?
    • Yes, if dark circles persist despite using home remedies, it’s advisable to consult a dermatologist. They can identify underlying issues and recommend personalized solutions based on your skin type and condition.

Also read: https://www.healthevoke.com/6-health-benefits-of-omega-3-fatty-acids/

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HealthEvoke is a digital media company and not a clinical company. Our content does not constitute a medical or psychological consultation. See a certified medical or mental health professional for diagnosis.