The many health benefits of Guava and Almonds

Guava

What comes to mind with the mention of vitamin C? The porous, citrus fruit orange right? But did you know that eating one guava is like eating four oranges? Guavas are often referred to as ‘super fruits’ because they also contain three times more protein and four times more fiber than pineapple, two times more lycopene (photochemical pigment) than tomato and slightly more amounts of potassium than bananas. This fact more than surpasses what one could define something as ‘super’.

There is whole lot of other essentials that makes guava favorable to our body. Here is a list of some of the benefits of guava.

It is good for diabetics - The anti-diabetic effect that guavas have, has been mentioned from time immemorial in Chinese medicine. Studies suggest that guavas improve as well as prevent the development of diabetes. Apart from the insulin-like activity that guavas possess, their rich fiber content and low glycaemic index makes them extremely good for diabetic patients as well.

It has anti-ageing properties for your skin - Free radical damage to the skin can trigger wrinkle formation and early ageing. Guavas being rich in Vitamin A, Vitamin C, and antioxidants like carotene and lycopene helps protect your skin from wrinkles, and fine lines, thus making you look younger.

Guava helps treat constipation - One guava fulfills about 12% of your daily-recommended intake of fiber, making it extremely beneficial for your digestive health.

It helps improve vision - Even though, guavas are not as rich in Vitamin A, like how carrots are, they are still a very good source of the nutrient.

It is good for pregnant women -  Guavas contain vitamin B-9, or folic acid, which is a recommendation that doctors adhere to in the case of pregnant women since it can help in developing a baby’s nervous system and protect the newborn from neurological disorders.

Fun Fact:

Weight Loss – Guava is very helpful for those who want to lose weight without compromising their intake of vitamins, fibre and proteins. Guava is very rich in vitamins, minerals and proteins and very high in roughage but with no cholesterol and less digestible carbohydrates, it is very filling and satisfies one’s appetite easily.

Almonds

Those almonds that you love to chew on at random, may be of more use than what you might have earlier believed. Almonds are the edible seeds that grow on the tree Prunus dulcis, more commonly known as the almond tree. Although people who are weight conscious tend to stay away from it because of its calorie density, research shows that eating almonds will not cause weight gain. Almonds popularly referred to, as the king of nuts and with good reason too, is also known as Badam.

Almonds are rich in calcium, magnesium, vitamin E, and potassium. Additionally, almonds are a significant source of protein and fiber, while being naturally low in sugar. According to the FDA (Food and Drug Administration), eating 1.5 ounces a day of most nuts, like almonds, may reduce the risk of heart disease.

There is a certain misconception that almonds should be peeled before being eaten but in fact, the skin of almonds contains anti-oxidants has its own level of nutrients and fiber. Several other health benefits of almonds include lowering blood cholesterol levels, protecting the heart’s artery walls from damage, building strong bones and teeth, provides a healthy amount of fat as well as aiding in weight loss.

Almond Nutrition Facts:

Serving size, 1 0unce [28 g] or about 23 Almonds.

Energy – 163 Kcal

Protein – 6.02 g

Dietary Fiber – 3.5 g

Sugar – 1.1 g

Total Fat – 14 g

Vitamin E -7.43 g

Magnesium – 76 mg

Phytosterols – 31 mg

Calcium – 75 mg

Potassium – 200 mg

Cholestrol – Nil

Sodium - Nil

Food fit for sports people.

Proud as we are of all our athletes, swimmers, team sport players and the numerous other sports that keep us occupied, we often overlook the fact that in order for athletes to keep fit regularly, they have to stick to an appropriate diet. A nutrition filled diet that has all the right amounts of vitamins, minerals, supplements, organic substances such as carbohydrates, proteins and fats and not to forget the different types of fluids.

Hereunder is a list of foods that is mandatory of a sportsperson.

Food types that contain Carbohydrates - Food sources of carbohydrates include cereals, bagels, fruits, rice, dairy products, pasta, dry beans, bread, starchy vegetables (e.g., potatoes and corn), sodas, candy, fruit drink sand baked desserts.

Food that has Fat - Food sources of fats, also called lipids, include oils from plants (especially healthy, are the oils from seeds, olives, peanuts, and nuts), animal fats and fish oils, higher fat dairy products, salad dressings, and baked products/desserts.

Sources of food with Calcium in them - Food sources of calcium include milk and milk products, calcium-fortified milk substitutes (e.g., soy-based), calcium-fortified orange juice, tofu packed in calcium brine, canned fish with bones, almonds, broccoli and dark green leafy vegetables, fortified cereals (check labels), coffee lattes, mochas, cappuccinos, etc., calcium supplements.

Food that contains Iron - Food sources of iron include meat (especially red meats), poultry, fish, egg yolks, iron-fortified cereals, bread and other grains, legumes, nuts and seeds, dark green leafy vegetables, and dried fruits

Including food sources, there are a whole lot of other supplements and health drinks that need to be consumed regularly.

Food to eat, two to three hours before an exercise or a competition

1.     Yogurt with Graham Crackers

2.     A Bowl of cereal with low-fat milk.

3.     Low fat, Granola bar.

4.     Fig newtons and a glass of low-fat milk.

5.     A Bagel with a slice of low-fat cheese.

6.     A fruit smoothie made with non-fat yogurt.

7.     Oatmeal made with raisins and low-fat milk.

How you can also be just as fit as a sportsperson, just by following the below, coupled with the food listed above.

That epiphanic moment when you realize what your exercise routine is missing all this time… Did you know that swimming is an all-round exercise? It not only increases our lung capacity but also exercises it, tones our arm muscles, broadens and strengthens our shoulders, tones our stomach, hips AND waist and not to forget the ample exercise it gives to our legs while kicking. That just about covers fitness of our entire body.

Swimming is a great way to lose weight although some effort is involved in making it a successful endeavor. Regular swimming can reduce the risk of chronic illnesses, such as heart disease, type 2 diabetes, and stroke. It can also boost your mood and keep your weight under control.

The refreshing exercise also allows our mood to become better, no matter how strenuous and vigorous it is and it improves our sleep as well for the same reason. The best part of swimming is that the water takes care of you most of the time because of the buoyancy, making it easier for us to move about. Not to forget the fact that one does not sweat when one swims! For people with high blood pressure and cholesterol, it is a great way to keep them in check. So what are y'all ​waiting for?

Get out those swimming costumes and dive into that pool! As Dara Torres rightly says, “The water doesn’t know how old you are.” (Age Is Just a Number: Achieve Your Dreams at Any Stage 

Top 10 organic foods to better your diet

There seems to be a continuous debate that is going on about the choice of food consumption amongst population specifically to do with organic food. One often finds oneself wondering if something one sees at a supermarket is organic or not. So what exactly constitutes organic food? According to organic.org organic food or “organic produce and other ingredients are grown without the use of pesticides, synthetic fertilizers, sewage sludge, genetically modified organisms, or ionizing radiation. Animals that produce meat, poultry, eggs, and dairy products do not take antibiotics or growth hormones.”

~ Source: Organic.org

Hereunder is a list of daily foods for which one must find organic alternatives fit for consumption and alternative places to look for them as well (Such as organic farms perhaps) than to actually buy them from places where they are sold with pesticides and insecticides soaked in them.

1.     Apples – Although almost all apples available at the market have at least 45 different types of pesticides in them, apples from New Zealand (Look for stickers with New Zealand written on them) have just half of the usual pesticides that are used. Safer alternatives to apples that do not go through the tedious pesticide treating process are watermelons, bananas and tangerines.

2.     Dairy – Even if one is budget conscious, consuming dairy products that are organic is a must. Milk, cheese and curd, all products that are used in a day to day basis must be derived from organic sources.

3.    Corn – All those American corn stalls that you find hankering around the road and in fact 90% of corn that is available in supermarkets are genetically modified food (GM Food). One usually finds it in the form of corn sweeteners, starches and oils.

4.    Cucumbers – We all love our cucumbers and why not? Tis one of the foods fit to be consumed during summer. But what we all DON’T know is the fact that eating all those un-pealed cucumbers is not very healthy for our bodies. Cucumbers are cured with at least 86 different types of pesticides and most of it is on the skin. The best way to get rid of the pesticides is to peal the skin off.

5.     Grapes – This purple/green colored delight is not all pure and healthy. Depending on where it is coming from grapes are known to contain at least 15 different types of pesticides in them. Make sure you wash them well before them in.

6.    Meat – Yes! You can well believe it! Even meat contains pesticides. How you ask? Well the feed that cows, goats, chicken and turkey consume contains its own portion of pesticides which triggers hormones and anti-biotics in the animals apart from the already existing pesticides in their body and we consume this very same meat. One should make sure that the origins of the meat are only from organic farms where the farmers are mindful of such things.

7.     Potatoes – The vegetable that almost all Indians are fond of could also contain very large amounts of pesticides and is probably one of the top vegetables to be treated with high amounts of pesticides. One way of consuming these fibre and potassium filled source of energy could be by thoroughly washing them even before getting them pealed. After it has been washed in at least trips of three, make sure to wash it again once it has been pealed as well.

8.     Peas – Peas are found to contain at least 70 different types of pesticides and is labeled as one of the ‘dirtiest produce’. Looking for alternative sources of buying peas that do not include marts is a good option.

9.    Spinach – One of the most nutrient filled green leafy vegetables has now come under the banner due to the fact that it contains at least 48 different pesticides. Unless these Vitamin K and Vitamin A sources are not from an organic form, there is little benefit that these greens can bring except for probably more harm than ever.

10.  Strawberry – The smell and the look of it is enough to draw you in, but these little drops of sweetness could be loaded with pesticides if their sources have not been confirmed. Apart from containing pesticides, strawberries are also known to carry carcinogens (substances that could trigger cancer cells).