5 Surprising Benefits Of Exercise! Health Fitness

5 Surprising Benefits Of Exercise! Health Fitness

5 Surprising Benefits Of Exercise!

Health Fitness

Everyone can experience the health benefits of physical activity - age, skills, race, posture, or size does not matter.

If you are unsure about working out or raising your fitness level because you are afraid of injury, the good news is that aerobic activity with moderate strength, such as walking, is safe for most people. Learn about the benefits of improving your brain health, weight management, reducing disease, strengthening your bones and muscles, and improving your ability to perform daily activities, If you have been inactive for a while, you may be wondering how to get started. Find more tips here to get started with a healthy weight loss workout. Learn more about what works and how exercise can improve your health. Immediate Benefits Some of the benefits of physical activity in brain health occur after a moderate exercise session. Benefits include improved thinking or understanding of children aged 6 to 13 as well as reducing temporary feelings of anxiety in adults. Regular physical activity can help keep your thinking, reading, and judgment skills sharp as you grow. It can also reduce the risk of depression and anxiety and help you to sleep better. Health Fitness

Health Fitness

It’s not always easy to get off the couch. Your knees are whining . . . or maybe your back aches . . . or it’s just been a long day and you have zero energy left.

With that comfy spot beckoning, it’s tempting to put your exercise off until tomorrow. Health Fitness But before you give in, consider this bit of advice . . . Just do something. It doesn’t have to be a lot. But something is better than nothing. In fact, all those something’s can add up to a whole lot over time. As New York Times fitness columnist, Gretchen Reynolds, reports in her book, The First 20 Minutes, the most important health benefits from exercise come from the first 20 minutes of activity. If you’re sitting all day, just exercising for 20 minutes can make a dramatic difference in your life expectancy and risk for disease. After that first 20 minutes, explains Reynolds, “the rest is gravy!” There is simply nothing better for your body than exercise. No medical miracle . . . No good healing technique can replace the benefits of good activity! But of course, you probably know exercise is good for your health. And can help you slim down. What you may not know are these 5 additional – and somewhat surprising – reasons to fit more activity in. Still, too hard to be motivated to move? Take a look at these 5 often-overlooked reasons exercise is great for you . . . Health Fitness

Health Fitness

Get Moving Reason 1:

Exercise energizes Exercise gives you energy. It may sound counterintuitive that spending energy moving can help you gain energy. But it’s true. Researchers reviewed nearly 70 studies involving 6800 people. And 90% of the studies show exercise energized people – even people struggling with health conditions marked by chronic fatigue. Going a step further, the researchers reported regular exercise energized even better than stimulants. Health Fitness Get Moving Reason 2:

Boost brainpower Want to sharpen up your brainpower? Get active. For children and adults of all ages, when it comes to improving your capacity to learn, remember things, and problem solve, nothing beats exercise. Problems with age When exercise plays a significant role in brain health. Although drugs have no answer for diseases like Alzheimer's and dementia, exercise has become like a champion. Several studies demonstrate exercise can effectively stave off age-related memory loss. Or even rebuild your capacity to remember things when your memory starts slipping. Get Moving Reason 3:

It keeps you feeling happy Feeling a little blue? Zap the cloud of depression with activity. Research has shown that exercise works better than any antidepressant. In fact, exercising 3 times a week can yield results in as little as 4 weeks. Health Fitness While scientists aren’t exactly clear on how exercise helps, one theory points to neural growth. Scientists have discovered even when we get older our brains grow new neurons. It appears that people with depression often lack these new nerve cells in the hippocampus region of the brain. However, exercise has been shown to overcome this problem by stimulating the brain to grow new neurons. It seems triggering this new neural growth is key to exercise’s role in fighting the blues. Get Moving Reason 4:

It works pain out of you If your reason for not exercising is pain, you may be making things worse. Arthritis and bad back sufferers alike have found movement is a better antidote for pain and discomfort than sitting still. First, simply by building muscle strength and helping you lose weight, exercise can take a load off your achy joints. But it seems the pain-relieving benefits of exercise go even further. All kinds of exercise produce endorphins, special chemicals that increase your feeling of wellbeing and reduce your sensation of pain. And if you focus on strength training, you’ll also get additional inflammation and pain-relief from the production of special immune molecules called cytokines. Health Fitness Get Moving Reason 5:

It helps you sleep well at night Want to pass out when you hit the pillow? Work your muscles and get your lungs pumping! The best sleeping pill for exercise is available for a country suffering from insomnia. According to a survey conducted by the National Sleep Foundation, people who exercise more, report sleeping better at night. The most vigorous exercisers report getting the best rest. But sleep researcher, Dr. Max Hirshkowitz, Ph.D., explains it doesn’t take much to drift off more easily. Just by walking 10 minutes a day, you can improve your shuteye. Health Fitness

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Foods That Lower Blood Pressure Health Fitness

Foods That Lower Blood Pressure Health Fitness

Foods That Lower Blood Pressure

Kiwi Fruit Health Fitness

Kiwi Fruit Health Fitness

Their green flesh is nice and tangy. It’s also filled with nutrients like vitamin C, vitamin K, vitamin E, folate, and potassium. Health Fitness

Thanks to different growing locations, kiwis are often in season year-round. They’re grown in California from November to May, and in New Zealand from June to October. Kiwi also can be found in supplement form.

Kiwifruit contains lots of lutein , an antioxidant that is very good. Thus, high blood pressure who ate three kiwi fruits a day will effectively very clear. Watermelon

Watermelon Health Fitness

Watermelon has a long history. Watermelon has a Sanskrit word, and the fruits are represented in early Egyptian art, reflecting antiquity in agriculture for over 4,000 years. Dominance and selective breeding result in sweet large fruits with soft flesh and few seeds. Some modern "seedless" farms have almost no viable seed. Watermelon is an annual plant that grows well in hot climates. Its vines grow in the ground and the leaves are cut deep, and the deep leaves, and flowers on the leaf axils (e.g., where the leaf appears on the stem). Each pale yellow flower produces only male or female, pollen or fruit. Health Fitness According to scientists, watermelon is an effective natural weapon against the occurrence of pre-hypertension, a precursor to cardiovascular disease. They are the richest natural food sources of L- citrulline – an essential amino acid required for the formation of nitric oxide, which regulates heart rate and blood pressure healthy. In addition to the cardiovascular benefits of citrulline, watermelon provides vitamins A, B6, C, fiber, potassium, and lycopene ( powerful antioxidants ). Hawthorn Health Fitness

Hawthorn Health Fitness

Hawthorn is used for congestive heart failure (CHF), chest pain, and irregular heartbeat, as well as cardiovascular disease. It is used to treat both low blood pressure and hypertension, "atherosclerosis" (atherosclerosis), and high cholesterol. To date, research suggests that hawthorn may be effective in treating heart failure, but there is insufficient research to determine whether it is effective in other cardiac uses.

It is also used to reduce anxiety, as a sedative, to increase urination and for structural problems. Health Fitness

Some people apply hawthorn on the skin for boils, sores and ulcers. Hawthorn preparations are used to wash wounds, itching, and blizzards. You will find hawthorn in the ingredients in candid fruit slices, jams, jellies and wines. Before taking hawthorn, talk to your healthcare professional if you are taking any medications. This is the main interaction with many prescription drugs.

Hawthorn fruit is commonly grown in the mountains, vitamins, flavonoids – antioxidants are naturally efficient, enhance the body’s immune system, helps heart health, lower blood pressure, and diuretic extremely well. Hibiscus flower

Hibiscus flower Health Fitness

Hibiscus flowers come in many colors. They are red, yellow, white, or peach in color and can grow up to 6 inches wide. The most popular type is the hibiscus submarine. Red flowers of this variety are usually grown for medicinal purposes and are available as supplements. Health Fitness Hibiscus tea, also known as sour tea due to its thick taste, is made from a blend of dried hibiscus flowers, leaves, and dark red calluses (cup-shaped flower centers). After the flower blooms, the petals fall off and the calm turns into pods. They keep the seeds of the plant. Calories are often the main ingredient in hibiscus-containing herbal drinks.

Hibiscus is used by many cultures as a remedy for many conditions. The Egyptians used hibiscus tea as a diuretic to lower body temperature, treat heart and nerve diseases, and increase urination. In Africa, tea has been used to treat constipation, cancer, liver disease, and cold symptoms. The pulp made from the leaves is applied to the skin to heal wounds. In Iran, drinking sour tea is still a common treatment for high blood pressure.

According to a Tufts University study, hibiscus flower tea every day helps lower blood pressure and increase heart health risk for people with high blood pressure. Hibiscus flower tea affects the blood vessels dilate, making metabolic enzymes prevent hypertension. Dark Chocolate

Dark Chocolate Health Fitness

No introduction is required to this highly valuable food dating back to 2000 BC. At that time, the Mayans in Central America, the first connoisseurs of chocolate, drank it as a bitter fermented drink mixed with spices or alcohol. Today, long rows of neatly seated chocolate squares on the shelves of your store are the end result of several steps that start out as a cocoa pod, larger than your hand size. The seeds (or beans) are extracted from the nuts and fermented, dried, and roasted into what we identify as cocoa beans. Bean shells can be separated from meat or cocoa nibs. Nib chocolate is ground into a liquid called alcohol and separated from the fat component or cocoa butter. The wine is further refined so that cocoa solids and chocolate are produced. After the nimbus is removed, the cocoa beans are added to the cocoa powder, which is used in baking or beverages. Dark chocolate contains 50-90% cocoa solids, cocoa butter, and sugar, while milk chocolate contains 10-50% cocoa solids, cocoa butter, milk and some form of sugar. Dark chocolate should not contain milk, as cross-contamination during processing can lead to traces of milk, as the same machines are often used to produce milk and dark chocolate. Low-quality chocolate may also contain butter fats, vegetable oils, or artificial colors or flavors. White chocolate has no cocoa solids and can only be made with cocoa butter, sugar and milk. Health Fitness

Dark chocolate contains at least 70 % cocoa powder. According to a study published in the Journal of the American Medical Association ( JAMA ), consumes about 30 calories per day (about one small square bar ) dark chocolate helps lower blood pressure after 18 weeks without weight gain or not cause other side effects. Bananas

Bananas Health Fitness

Bananas are known to be high in potassium. Medium bananas contain 4,500 mg of potassium which is 422 mg in an adult. Potassium helps the body to regulate heart rate and blood pressure. Bananas are also a good source of energy, with 105 calories and 26.95 grams of carbohydrates per banana. 3.1 grams of fiber in regular bananas also help with bowel movements and stomach problems such as ulcers and colitis. Bananas are one of the most popular fruits in the world. These contain important nutrients that have a protective effect on health. Eating a banana lowers blood pressure and reduces the risk of cancer. Doctors also look at the health risks associated with bananas. Banana is one of the most attractive fruits in the world. According to the United Nations, global banana exports in 2015 reached 18 million tonnes. Half of them have moved to the United States and European markets. In the United States, each person eats 11.4 pounds. U.S. Department of Agriculture, Banana for the year, is a favorite fresh fruit for Americans. Health Fitness Laura Flores, a nutritionist from San Diego, says bananas are high in pectin, a type of potassium and fiber. These are a good way to get magnesium and vitamin C and B6. "Bananas reduce inflammation, protect against the development of type 2 diabetes, help with strengthen the nervous system and help produce white blood cells, all of which are high in vitamin B6 cause bananas," says Flores Live Science.

Bananas are rich in potassium and foods that help lower blood pressure very well. Eat a banana in the morning or afternoon with almonds. Also, you can chop the banana into small pieces, put into bags, and put it in the fridge to enjoy. Garlic

Garlic Health Fitness

It has the power to cook any recipe quickly and cure some common ailments. While garlic is a common ingredient in every kitchen, in ancient times, it was valued for its many health-enhancing properties, which are still practiced in many cultures today. Our ancestors used it as a bug-repellent, medieval Europe against the plague and the Egyptians even buried it with their dead! Some of the benefits of garlic are found in sulfur-containing compounds, allicin, fresh, crushed, or chewed garlic, which has antibacterial and antifungal properties. Some shocking claims claim that it can also help prevent certain types of cancer. Garlic is good for health benefits. Garlic is a part of the onion family and the 'bulb' of this herb consists of 10-20 small squares commonly called 'cloves'. Each small clove has medicinal properties along with the power of flavor. Health Fitness

Garlic contains sulfur compounds from allicin, which has a positive effect on protection and prevention against diseases of the cardiovascular system, such as atherosclerosis and hypertension. In addition, many studies show that eating garlic regularly helps the body fight diseases like cancer, breast cancer, colon cancer, esophageal cancer.

Purple sweet potato

Purple sweet potato Health Fitness

They are a good source of fiber, potassium, vitamins, and other important nutrients.

In addition to weight loss effects, purple sweet potatoes also have great utility in the treatment of high blood pressure. When should eat sweet potatoes to bake the crust, but not so fried boiled, fried to avoid the reduction of oxidative components in potatoes. In particular, should not eat potatoes with margarine, it will take effect ” stabilizing ” blood pressure. Health Fitness Raisins

Raisins Health Fitness

High in potassium, raisins are extremely important factors to help lower blood pressure. Raisins should be part of a diet with a high proportion of fiber, low-fat content, which helps reduce blood pressure. Health Fitness

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How do you know that fat burner is really Safe and Effective? (Health Fitness)

How do you know that fat burner is really Safe and Effective? (Health Fitness)

How do you know that fat burner is really Safe and Effective?

Fat Burner Is Really Safe And Effective?

Health Fitness

Cutting fat and getting tone is business within the supplement world. numerous are struggling and wanting to find that magic something to melt the pounds away. There are numerous fat-burning supplements stocking shelves and even as many consumers lining up with cash-in-hand.

Health Fitness

It is important to know the purpose of fat-flammable supplements, ingredients, and potential side effects before jumping into the pot of stimulant users. There are non-stimulating fat burners available but a bottle of nutrients is easily obtained by consuming healthy foods. This article won't address specific fat burner brands as all of them share just about equivalent ingredients. devour anybody's bottle and compare it to the opposite and you'll find shared ingredients sprinkled in with some herbal blend to support a healthy body. Insulting names are also common on the label of provocative fat burners to explain cutting fat. you'd think an individual was a wild animal or something to bring home a bottle and proudly display with machismo on the kitchen counter. All lightness aside, stimulant fat burners don't burn fat. Ouch! What does it mean to burn calories during a workout and eat a healthy diet? If a salesman claims he took a fat burner and sat on the bed and put fat on his body, run in the opposite direction. Health Fitness The role of a stimulant fat burner is to ‘supplement’ the exercise experience through a short-lived heightened mental and physical state. Imagine the sensation of dropping several espresso shots down and therefore the energy generated instantly will be wasted. this beautiful much describes how you'd feel after taking a stimulant fat burner. Not to place a downer on any excitement regarding stimulant fat burners as a number of your friends, family, and gym buddies may swear by them. Put within the research, read the labels, and know all supplements aren't regulated. Supplement companies can doll up their package with any lingo to sell you the merchandise. Health Fitness

Safety is always a major concern for a lot of people, because the range of scary things we hear concerning bad part results and another issue, is above enough for anybody to be more cautious with the things they take. Next to safety, your next concern needs to be efficient because the existing cost of fat burners weight loss pill is not cheap.

Health Fitness

The cost is probably a single of the factors why several individuals question the effectiveness of fat burner – (fat burner for women) as some do not really know the real goal very much much less how these things really work and we all know that deficiency of knowledge results in a question and ultimately misconception. -One of the misconceptions that created the bad comments about diet health supplement or fat burner supplement– (best fat burners for women) is the notion that these are wonder pills, miracle pills, or heal knowing that it could work on your own even without any diet and exercises. Nope! Sorry to loathe bust your bubbles people, but these are no miracle silver bullet pills that could make you look sexy in much less than 30 days by performing nothing at all, why you even now have all your long-standing unhealthy habits. 

Diet Pills – (the top 10 fat burners) are just what the brand implies ingredients inside a pill that are supposed to help you to lose weight? and nothing more. lots of are recommended for obese and overweight individuals that are acquiring trouble shedding weight on his or her or are searching for any faster more efficient weight loss and several are making use of them to help with their existing workout program getting a little bit more power and pushing themselves father than they might ordinarily be in a position to. Health Fitness

Health Fitness

In other words, a booster to aid and never magically turn you overnight into someone who carries 6 wrap-up ab. If this really is what you feel work about diet pills or fat burners, better wake up for the main reason that you might be just dreaming. Now which you comprehend the reality about diet program, significant diet plan, exercise, and water intake they it’s time to make your knowledge wider. you ought to take the time to educate yourself on an excellent new product that is certainly operating miracles for people just like you. By offering you probably the most efficient manufacturer and a single that won’t make you feel about basic safety as Phen375 is developed in an FDA-approved facility. Health Fitness

Phentemine375  – is a single of the very best diet health supplement that is certainly making headways this 37calendar year because of its effectiveness. Imagine a top fat burner review in 2015 for women's diet pills that are certainly more efficient than most medications are currently being offered. it’s formulated to completely synthesize the hormones to make the body burn fat quicker by increasing the degree of metabolism and energy; this really is what makes the medicine worth each penny. The best point about Phen375 is the truth that combining this with any workouts and diet plan is completely fine. In fact, you ought to not solely rely on Phen375 to enable you to lose weight and never for the main reason that it’s not efficient but it’s only an aid and therefore workouts and suitable diet are generally a needed to for extended-term success. Health Fitness

Health Fitness

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BLUEBERRIES (Health Fitness)

BLUEBERRIES (Health Fitness)

Benefits Of Blueberries Blueberries

 BLUEBERRIES (Health Fitness)

Blueberries Health Fitness

Blueberry is another super food that offers many health benefits.

Like strawberries, blueberries contain anthocyanins, a powerful antioxidant. Because of this, they can protect against heart disease, stroke, cancer and other diseases. Health Fitness

Blueberries contain a compound called thorostilbin, which can prevent plaque buildup in the arteries. Fresh Blueberries Summer Treat. They have a sweet taste, and are juicy and nutritious. Blueberries can be picked fresh or added to most dishes. Can freeze them. They have been shown to protect against heart disease and cancer and also help maintain bone strength, mental health and healthy blood pressure. Fast facts on blueberries Blueberries contain a plant compound called anthocyanin. This blueberry gives both their blue color and their health benefits. Cup One cup of blueberries provides 24 percent of the recommended daily allowance of vitamin C per person. Top Use blueberries for waffles, pancakes, yogurt, oatmeal or whole grains, mix them into a smoothie or syrup or fold them into muffins and sweet pastries. Blood-thin people like Vif Warfarin should talk to their doctor before increasing their blueberry intake, as high vitamin K content affects the blood. Blueberry is a plant. The fruit is usually eaten as food. Some people also use fruits and leaves to make medicine. Be careful not to confuse blueberries with blueberries. Outside the United States, U.S. The name "blueberry" is used in can for a plant called "bilberry". Blueberries are used for aging, memory and thinking skills (cognitive function) and many other conditions, but there is limited scientific evidence to support these uses. Blueberries, like their relative cranberries, help prevent bladder infections by preventing bacteria from entering the bladder walls. Blueberries are high in fiber, which helps with normal digestion. It also contains vitamin C and other antioxidants. Blueberries also contain chemicals that reduce inflammation and destroy cancer cells. Health Fitness In India, blueberries do not attract the same attention when killed as ice creams, smoothies and other desserts, but it certainly has its own fan following. It is a proud member of the special category of superfoods, so it goes without saying that it has many health-beneficial properties under its belt. These wild berries are native to North America and have been used in cooking, soups and meats since ancient times. Its flavors combine well with many dishes, especially desserts that are famous for making muffins, cheesecakes and tarts. The dark blue color makes it an excellent choice for attire as it works seamlessly to enhance simple presentations. Talk about folk tales, Native Americans call it 'Star Berries', which are considered gifts of the Great Spirit. Various parts of the plant have been used for their medicinal properties, such as the leaves made from tea, which is considered a blood purifier, and the juice of the berries is said to cure coughs and colds. The berries are collected, dried and stored for the winter so that there is no shortage. With colonization, blueberries became more popular and were stored in bulk as the canning industry grew. Today, blueberries are available in fresh form (often the most expensive in India), canned, dried and composted.

BENEFITS OF BLUEBERRIES

Health Fitness

Maintaining healthy bones Blueberries contain iron, phosphorus, calcium, magnesium, manganese, zinc and vitamins. Each of these is a part of the bone. Adequate intake of these minerals and vitamins helps to build and maintain bone structure and strength. Iron and zinc play an important role in maintaining the strength and resilience of bones and joints. However, adequate vitamin K intake improves calcium absorption and reduces calcium deficiency. Health Fitness

Super source of antioxidants Blueberries are an energy center of antioxidants, especially anthocyanins, which give it its dark blue color, as well as help remove free radicals from the blood and thus protect the Blueberries are generally said to have the highest antioxidant capacity among fruits and vegetables. And its regular intake not only helps the cardiovascular system, it also protects against neurodegenerative diseases and digestive diseases. . The main antioxidant compounds in blueberries are called flavonoids. Antioxidants protect the body from free radicals, which are volatile molecules that damage cells and contribute to diseases such as aging and cancer. Antioxidants protect your body from free radicals, which are volatile molecules that damage your cells and contribute to diseases such as aging and cancer. Polyphenols, the main antioxidant compound in blueberries, belong to the family of antioxidants, called flavonoids. In particular a group of flavonoids - anthocyanins - are believed to be responsible for the beneficial health effects of these berries. Health Fitness Skin health Collagen Skin Support System. It relies on vitamin C as an essential nutrient and protects the skin from damage due to sunlight, pollution and smoke. Vitamin C improves the ability of collagen to reduce sensitive wrinkles and improve overall skin texture. Collagen Skin Support System. It relies on vitamin C as an essential nutrient and protects the skin from damage. Vitamin C improves the ability of collagen to increase sensitive wrinkles and improve overall skin texture. One cup of blueberries provides 24 percent of the daily allowance of vitamin C.

Low blood pressure Maintaining a low sodium level is essential to keep blood pressure at a healthy level. Blueberries are sodium free. They contain potassium, calcium and magnesium. Some studies have shown that diet in these minerals is associated with lower blood pressure. Adequate intake of these minerals is thought to help lower blood pressure. However, other studies have retaliated with these results. Blueberries contain potassium, calcium and magnesium. Some studies have shown that diet in these minerals is associated with lower blood pressure. Adequate intake of these minerals is thought to help lower blood pressure. Also, blueberries are sodium-free, which helps keep blood pressure at a healthy level. Blueberries are an important benefit for people with high blood pressure, which is a major risk factor for heart disease. In an eight-week study, people with eczema had an increased risk of heart disease, and their blood pressure dropped by 2–6% after eating 2 ounces (50 g) of blueberries a day. Other studies have found similar effects - especially for menopausal women. Diabetes management Studies have shown that people with type 1 diabetes have lower blood sugar levels than those who eat a high-fiber diet, and people with type 2 diabetes have lower blood sugar, lipid and insulin levels. One cup of blueberries contributes 3.6 grams (g) of fiber. A large 2013 coordinated study published in BMJ suggested that certain fruits reduce the risk of type 2 diabetes in adults. In the study, 6.5 percent of the participants had diabetes. Blueberries provide moderate sugar compared to other fruits. One cup (148 grams) contains 15 grams of sugar, which is equivalent to a small apple or a large orange (1). However, the bioactive compounds in blueberries affect the negative effects of sugar on blood sugar control. Research suggests that the anthocyanin in blueberries may have beneficial effects on insulin sensitivity and glucose metabolism. These anti-diabetic effects occur with blueberry juice and extracts. In a study of 32 ese-resistant people with insulin resistance, two blueberry smoothies per day caused major improvements in insulin sensitivity. Improved insulin sensitivity should reduce the risk of metabolic syndrome and type 2 diabetes, which are currently two of the largest health problems in the world.

Prevention of heart disease Lack of cholesterol from blueberries is also good for the heart. Fiber content can help lower total cholesterol in the blood and reduce the risk of heart disease. Excess homocysteine ​​builds up in the body, damaging blood vessels and leading to heart problems. Harvard School of Public Health in the United Kingdom and according to the study by the University of East Anglia, UK. Anthocyanin intake reduces the risk of heart attack in young and middle-aged women by up to 32 percent. Health Fitness Because blueberries are loaded with antioxidants, they can help check cholesterol levels. Studies show that they help improve the balance of fat in the blood and prevent arterial occlusion. It is important to note that eating blueberries lowers blood pressure and oxidizes LDL cholesterol, which are risk factors - not actual diseases. It would be more informative to know if blueberries can help prevent difficult end points such as heart attack, which is the leading cause of death in the world. A study of 93,600 nurses found that blueberries had a higher intake of anthocyanin, a major antioxidant - with a 32% higher risk of heart attack than low intake. Since this is an empirical study, it cannot be proved that anthocyanin alone reduced the risk. Further study is required before making any claim. Cancer prevention Vitamin C, Vitamin A and various phytonutrients in blueberries act as powerful antioxidants that help protect cells from damage from free radicals associated with them. Oxidative DNA damage is an inevitable part of daily life. It is said to occur thousands of times a day in every cell of your body. The reason we grow is DNA damage. It plays an important role in the development of diseases such as cancer. Blueberries are high in antioxidants, which neutralize some of the free radicals that damage your DNA. In one study, 168 people drank 34 ounces (1 liter) of mixed blueberry and apple juice per day. Four weeks later, oxidative DNA damage due to free radicals was reduced by 20%. These results are consistent with smaller studies using fresh or dried blueberries. Improve mental health Population-based studies have shown that blueberry consumption is associated with slower cognitive decline in older women. In addition to reducing the risk of cognitive impairment, studies have found that blueberries also improve a person's short-term memory and motor coordination. Some studies have shown that blueberry consumption is associated with slower cognitive decline in older women. In addition to reducing the risk of cognitive impairment, blueberries also improve a person's short-term memory and motor coordination. Healthy digestion, weight loss and feeling full Blueberries help prevent constipation and maintain regularity to a healthy digestive system due to its fiber content. High fiber foods increase satiety, or make you feel full and reduce appetite. Prolonged satiety reduces a person's total calories. Health Fitness Improves brain health Studies have shown that regular consumption of blueberries can help improve brain health. The wonderful ingredients in blueberries improve memory, as well as reduce the risk of age-related cognitive disorders. One study found that men who ate fruits such as blueberries, along with other flavonoid-rich foods, were 40 percent less likely to develop brain diseases such as Parkinson's. And people who eat berries once a week can reduce their risk of the disease by a quarter compared to those who have never eaten them. Blueberries help reduce the risk of oxidative stress in our nerve cells, making them easier to work with. Oxidative stress accelerates the aging process of your brain, adversely affecting brain function. They benefit aging neurons, thereby improving cell signaling. Human studies have also given good results. In one of these studies, nine adults with mild cognitive impairment consumed blueberry juice daily. After 12 weeks, he experienced an improvement in several signs of brain function. A six-year study of more than 16,000 individuals found that blueberries and strawberries were associated with a 2.5-year delay in mental aging.

Promotes immunity According to a study by Oregon State University, resveratrol in red grapes and parastostilin in blueberries enhance immunity by enhancing the activity of a gene called the human catheldin antimicrobial peptide, or CMP gene. Added. The CAMP gene has been the subject of much study, as it has been shown to play an important role in the "natural" immune system or in the first line of the body's ability to protect and fight bacterial infections. The natural immune response is important because most antibiotics lose their effectiveness rapidly. In addition, the flavonoids in blueberries also have anti-inflammatory properties and significantly reduce the risk of catching coughs and colds. A high fat diet is harmful According to a paper published in the Public Library of Science (PLOS) One magazine, eating wild blueberries reduces the negative effects of a high-fat diet. Wild blueberries or bilberries are smaller than normal blueberries and more acidic in nature. Researchers at the University of Eastern Finland have found that it has beneficial effects on both hypertension and nutrient-deficient inflammation. Low-level inflammation and increased blood pressure are often associated with esophageal diseases. Blood Diabetes Health Fitness Numerous studies have found that blueberries are beneficial for people suffering from blood sugar related problems such as diabetes and insulin resistance. These berries help control sugar levels and are also good for those with ese balance. They have a low GI (glycemic index), and one to two cups of blueberries, as well as other flavonoid-rich fruits, give you much-needed health boost when eaten regularly. Blueberries protect your blood cholesterol from being damaged. Oxidative damage is not limited to your cells and DNA. This can also be problematic when your "bad" LDL cholesterol gets oxidized. In fact, the oxidation of “bad” LDL cholesterol is an important step in the cardiovascular process. The antioxidants in blueberries are strongly associated with low levels of oxidized LDL. It makes blueberries great for your heart. Serving 2 ounces (50-grams) of blueberries daily can reduce LDL oxidation by 27% in eight weeks in people with ese balance. Another study found that eating 2.5 ounces (75 grams) of blueberries with a staple diet significantly reduced the oxidation of "bad" LDL cholesterol. Health Fitness

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AVOCADO BENEFITS (Health Fitness)

AVOCADO BENEFITS (Health Fitness)

Avocado Benefits Of Avocado

 AVOCADO Health Fitness

Health Fitness

Many people call avocado a super food because of its healing properties. Avocados are rich in monounsaturated fatty acids that help lower cholesterol levels. The American Heart Association claims that maintaining a healthy cholesterol level with healthy fats reduces the risk of heart disease and stroke. Like bananas, avocados are rich in potassium. They also contain lutein, an important antioxidant for healthy eyes and skin. Avocados are a stone fruit that grows in warm climates with a creamy texture. Their health benefits include better digestion, reducing the risk of depression and protection from cancer. Health Fitness Avocado is a naturally nutritious-dense food and contains about 20 vitamins and minerals. This MNT Knowledge Center facility is part of a collection of articles on the health benefits of popular foods. Avocado is a bright green fruit with large pits and dark skin. These are also known as crocodile pear or butterfruit. Avocados are a favorite of the production department. They are a go-to substance for guacamole dips. And they are changing everything from salads and wraps to smoothies and brownies. So sure, this pear-shaped berry makes (yes, that’s true!) Such a super food. Many people think that avocado is a veggie, but in reality it is a pear shaped berry (which is perfect for my friends, it is a fruit). However, from a food point of view you may want to consider it as fat. In other words, if you are trying to include more fruits in your diet, I would not suggest eating more avocados, but if you are trying to include more healthy fats in your diet, avocado is your best friend. You don’t want to worry about the fat in your avocado, it’s the mono-unsaturated fat you can eat, which is healthy fats. In fact, here is what the American Heart Association has to say about monounsaturated fat: They also provide nutrients that help your body cells grow and maintain. Monounsaturated fats are also high in vitamin E, the antioxidant vitamin most Americans need." Vitamins A, E + K, rich in fat soluble, avocado contains vitamins B, C and minerals including magnesium and potassium (both help lower blood pressure). To give you a moderate mental picture, an avocado contains 2 times as much potassium as a banana. Health Fitness They have more protein and less sugar, then there are no other fruits on the market and they are packed with antioxidant and inflammatory properties.

BENEFITS OF AVOCADO Health Fitness

BENEFITS OF AVOCADO Health Fitness

Cancer Avocados may also play a role in the treatment of cancer, with some research suggesting that phytochemicals extracted from avocados may selectively cause cancer and cancer cell growth and cause cancer cells to die, while at the same time stimulating the proliferation of cells of the immune system called lymphocytes. These phytochemicals have also been shown to reduce chromosome damage caused by chemotherapy called cyclophosphamide. There is limited evidence that avocado is beneficial in the treatment and prevention of cancer. Test-tube studies suggest that it may help reduce the side effects of chemotherapy on human lymphocytes. Avocado extract has been shown in the laboratory to inhibit the growth of prostate cancer cells. However, keep in mind that these studies took place in separate rooms and do not need to prove what is happening in public. Human-based research is not available. Eating avocado can help you lose weight Avocados are high in fiber and low in carbs, so they promote weight loss. In addition, one study shows that people who eat avocado after a meal are 23% more satisfied. Against those who did not eat fruit, the desire to eat at least 5 hours was 28% lower in those people. Therefore, if avocado is included in their daily diet they will naturally take in fewer calories. There is some evidence that avocados are a weight loss diet. In one study, people who ate avocado preferred to eat 23% more satisfaction and 28% less in the next 5 hours compared to those who did not eat these fruits. If this is true in the long run, including avocados in your diet can help you eat fewer calories naturally and make it easier to stick to healthy eating habits. Avocados are high in fiber and low in carbs, two properties that can help promote weight loss, at least in the case of a healthy, true diet-based diet. Health Fitness Reduces the risk of heart disease and cholesterol In today’s busy lifestyle, people’s heart related diseases are increasing rapidly. Many premature deaths are due to high cholesterol, high blood pressure, stroke, and insufficient triglyceride levels. Avocados reduce the risk of heart disease. They significantly lower total cholesterol, lower blood triglyceride by up to 20%, increase high-density lipoprotein by 11%, and lower HDL by 22%. A low-fat, vegetarian diet further enhances its effects. Heart disease is the most common cause of death in the world. Many blood markers are known to be associated with increased risk. These include cholesterol, triglycerides, inflammatory markers, blood pressure and many others. Eight controlled studies in people have investigated the effects of avocados on these risk factors. These studies have shown that avocados can. Col significantly lower total cholesterol levels. T Reduce triglycerides in the blood by 20%. L LDL Cholesterol 22% lower. Increase HD HDL (good) cholesterol by 11%. One study found that a vegetarian diet, including low-fat avocados, significantly improved cholesterol profile. Although their results are impressive, it is important to note that all human studies are short and short-lived, with 13–37 people lasting only 1–4 weeks. Health Fitness Effective nutritional value For those who are health conscious, eating avocados is very popular. Superfoods include Vitamin K, Folate, Vitamin C, Vitamin B5, Potassium, Vitamin E, Vitamin B6, Magnesium, Copper, Fat Soluble, Iron, Vitamin A, Vitamin B2, Vitamin B3, Zinc and Manganese. , And phosphorus. They contain only monounsaturated fat, 2 grams of protein, oleic acid and 2 'net' carbs. In addition, there are no traces of sodium. All of these nutrients provide these nutritious fruits in 100 grams. Adding it to your diet will combine all these nutrients.

This healthy fat is thinner on the fruit Avocados are rich in fiber, potassium (more than bananas!), And vitamins B6 and C. They are also rich in folate, which can boost your mood! But no matter how you slice it, avocado is a nutrient that provides a lot of fat. In fact, one cup of avocado provides 21 grams of fat. The type of fat found in avocados is very important. And it is a mixture of mostly monounsaturated and polyunsaturated fats. Polyunsaturated fats are essential. This means that your body needs them to function, but it cannot do them on its own. Your body uses these fats to cover cell membranes and nerves. And they are also necessary for blood clotting and muscle movements. Monounsaturated fats are similar to the fats found in olive oil. Some studies have linked them to lower inflammation, increased risk of heart disease and anti-cancer effects. While a lot of people discuss the health effects of certain types of fat, I think it’s like a debate over whether the trumpet is a good tool. Taken by itself, it makes sense. But when it comes to a talented band, playing amazing music, the equation changes drastically. For me, avocado is the best orchestra ever assembled. Not only are they delicious - they have a wonderful and nutritious symphony of ingredients that combine to create a nutritious, satisfying (and, in my personal opinion, delicious!) Result. Health Fitness And by contrast, one cup of avocado oil, one cup of avocado, provides 10 grams of fiber. Avocados are loaded with fiber Fiber is another nutrient that is high in avocados. It is an indigestible plant substance that helps in weight loss, lowers blood sugar and reduces the risk of many diseases. Soluble fiber is known to nourish friendly gut bacteria in your intestines, which are very important for the proper functioning of the body. The fiber in avocado is 25% soluble and 75% insoluble. Avocados are rich in nutrients One serving (one-fifth of an avocado, about 40 grams), according to the USDA National Nutrient Database: 64 calories 6 About 6 grams of fat 3.4 grams of carbohydrates Less than one gram of sugar 3 Approximately 3 grams of fiber Avocados are a great source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium and potassium. They also provide lutein, beta carotene and omega-3 fatty acids. Although most of the calories in avocado come from fat, it should not run away! Avocados are packed with healthy, beneficial fats that can help keep you full and content. When you eat fat, your brain gets a signal to reduce your appetite. Eating fat reduces the breakdown of carbohydrates, which helps keep blood sugar levels stable. Every cell in the body needs fat. Eating healthy fats promotes skin health, absorbs fat-soluble vitamins, minerals and other nutrients, and also helps boost immunity. Avocado eaters are healthy One study looked at eating habits and the health of people who eat avocado. They analyzed data from 17,567 people surveyed in the NHANES in the US. Health Fitness Avocado consumers have found that they are healthier than those who do not eat this fruit. They are high in nutrients and are half as likely to have metabolic syndrome, a group of symptoms that are a major risk factor for heart disease and diabetes. Regular eaters of avocado have lower weight, lower BMI and lower abdominal fat. He also has "good" HDL cholesterol. However, there is no reason to associate, and there is no guarantee that avocados are the reason these people stay in good health. Great for vision Avocados contain two phytochemicals, lutein and zeaxanthin, which are specifically concentrated in the tissues of the eye, where they provide antioxidant protection in reducing damage, including ultraviolet light. Other benefits, such as the monounsaturated fatty acids in avocados, also help absorb fat-soluble antioxidants such as beta carotene, which can help reduce the risk of age-related macular regeneration by including avocados in your diet. . Avocados not only increase antioxidant absorption from other foods, they are also high in antioxidants. It contains carotenoids lutein and zeaxanthin, which are very important for eye health. Studies show that they are associated with a higher risk of cataracts and macular degeneration in the elderly. Therefore, eating avocado for a long time is good for your eye health. Health Fitness

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BANANA BENEFITS (Health Fitness)

BANANA BENEFITS (Health Fitness)

Banana Benefits Of Banana

 BANANA Health Fitness

Banana Health Fitness

Bananas are known to be high in potassium. Medium bananas contain 4,500 mg of potassium which is 422 mg in an adult. Potassium helps the body to regulate heart rate and blood pressure. Bananas are also a good source of energy, with 105 calories and 26.95 grams of carbohydrates per banana. 3.1 grams of fiber in regular bananas also helps with bowel movements and stomach problems such as ulcers and colitis. Bananas are one of the most popular fruits in the world. These contain important nutrients that have a protective effect on health. Eating a banana lowers blood pressure and reduces the risk of cancer. Doctors also look at the health risks associated with bananas. Banana is one of the most attractive fruits in the world. According to the United Nations, global banana exports in 2015 reached 18 million tonnes. Half of them have moved to the United States and European markets. In the United States, each person eats 11.4 pounds. U.S. Department of Agriculture, Banana for the year, is a favorite fresh fruit for Americans. Laura Flores, a nutritionist from San Diego, says bananas are high in pectin, a type of potassium and fiber. These are a good way to get magnesium and vitamin C and B6. "Bananas reduce inflammation, protect against the development of type 2 diabetes, help with strengthen the nervous system and help produce white blood cells, all of which are high in vitamin B6 cause bananas," says Flores Live Science. Health Fitness "Bananas are high in antioxidants, which provide protection against free radicals. Bananas are one of the most important food crops on the planet. They come from a plant family called Musa in Southeast Asia and grow in many warmer parts of the world. There are many types and sizes. Which of the following is good for bananas? In addition to being rich in vitamin B6, bananas are a good source of vitamin C, dietary fiber and manganese. What are they for your health? Explains the Dietetics Department at the Tiong Bahru Community Health Center. Have you ever wondered which of the bananas is better? In addition to being rich in vitamin B6, bananas are a good source of vitamin C, dietary fiber and manganese. Bananas are fat-free, cholesterol-free and virtually sodium-free. So what do they mean for your health? Mrs. Peggy Tan, a member of the Tiang Bahru Community Health Center, explains why bananas are good for you and when you should eat them. Health Fitness

 

BENEFITS OF BANANA Health Fitness

Benefits Of Banana Health Fitness

Blood pressure The American Heart Association (AHA) encourages people to reduce their salt or sodium intake and increase their intake of foods high in potassium. According to the nutritional data obtained from the above sources, a banana provides 9% of a person's daily potassium requirement. Medium-sized bananas provide about 320–400 mg of potassium, which serves as 10% of your daily potassium requirements. Potassium helps your body maintain a healthy heart and blood pressure. In addition, bananas are low in sodium. The combination of low sodium and high potassium helps in controlling high blood pressure. Bananas are high in potassium and low in sodium, and the FDA has officially recognized this fruit, which can lower blood pressure and protect against heart attack and stroke.

Cancer Laboratory research has shown that lectin, a protein found in bananas, can prevent leukemia cells from growing. Lectin acts as an antioxidant. Antioxidants help the body eliminate molecules called free radicals. When more free radicals are formed, cell damage occurs, which can lead to cancer. The authors of the study suggested that this may be due to the vitamin C content as it has antioxidant properties. Some evidence suggests that moderate banana intake may protect against kidney cancer. According to a 2005 Swedish study, women who ate more than 75 servings of fruits and vegetables had a 40 percent lower risk of kidney cancer, and bananas were particularly effective. Women who ate four to five bananas a week halved their risk of kidney cancer. Bananas are high in antioxidant phenolic compounds, which can help prevent kidney cancer. Heart brains Bananas contain antioxidants such as fiber, potassium, folate and vitamin C. All of these contribute to heart health. A 2017 review found that people who follow a high-fiber diet have a higher risk of heart disease than those who follow a low-fiber diet. People who consume more fiber have lower concentrations of lipoprotein (LDL) or "bad" cholesterol. Bananas are a rich source of potassium. Medium-sized bananas (118 grams) contain 9% RDI. A diet high in potassium can help lower blood pressure and those who consume plenty of potassium have a 27% lower risk of heart disease. In addition, bananas contain good amounts of magnesium, which is also important for heart health. As it is high in potassium, bananas help the body's circulatory system to carry oxygen to the brain. According to the National Institutes of Health it helps the body maintain a regular heart rate, lower blood pressure and maintain a proper balance in the body. According to a 2014 study in the American Heart Association Journal of Stroke, foods high in potassium also reduce the risk of stroke in older women. Health Fitness

Digestive health Bananas contain water and fiber, both of which promote regularity and promote digestive health. A medium banana provides 10% of a person’s fiber requirement. Bananas are part of a process called the BRAT Diet, which some doctors recommend for the treatment of diarrhea. Bananas can replace these nutrients. According to a 2012 study, high-fiber diets induce bloating, gas and cramps in people with inflammatory bowel disease (IBD). However, bananas improve the properties, the author concludes. The Crohn & Colitis Foundation of America recommends eating bananas for breakfast in their diet. Bananas are especially high in resistant starch, a type of dietary fiber that researchers have recently shown interest in. A 2017 review published in the Nutrition Bulletin found that the resistant starch in bananas can promote gut health and control blood sugar. Resistant starch increases the production of small chain fatty acids in the intestine, which are essential for stomach health. Bananas are high in fiber, which helps keep you regular. A banana provides 10 percent of your daily fiber requirement. According to Flores, vitamin B6 can help prevent type 2 diabetes and help you lose weight. It fights acid formation (has an antacid effect) and also protects the stomach lining from ulcers. Bananas also protect the stomach from bacteria that cause gastrointestinal upset. Do you feel constantly ... not feeling well after eating? Do you find your dog guilty? Bananas help with your poor digestion. They are an excellent source of prebiotics, non-digestible carbohydrates that feed on good gut bacteria (probiotics) and improve digestion - they (now with us) contain fructolygosaccharides, fructose molecules that contribute to good digestive health. . Preserve memory and boost mood Bananas contain an amino acid called tryptophan, which helps preserve memory, enhances a person's ability to learn and remember things and regulate mood. Bananas don’t just look like a smile; They are 6% of the daily value of your vitamin B9, (also known as folate), a surface associated with depression by promoting anti-depressant properties, according to the NIH. In other words, this serotonin, a feel-good chemical, helps the brain to enter faster. According to a study in the Indian Journal of Psychiatry, patients with depression have an increased level of folate in their blood, which is on average 25 percent lower than the level of healthy individuals. Some doctors recommend increasing folate intake if you are taking an anti-depressant to increase its effectiveness.

Potassium Bananas are rich in mineral potassium. Potassium helps maintain fluid levels in the body and regulates the conversion of nutrients and waste products into cells. Potassium also helps muscle cells to contract and nerve cells to respond. It keeps the heart rate regular and reduces the effect of sodium on blood pressure. Potassium reduces the risk of kidney stones as people age. Gradually, healthy kidneys ensure that the body has the right amount of potassium. Medium-sized bananas contain 422 mg (mg) of potassium. It is advisable to try to get potassium from food sources like bananas. Otherwise, potassium supplements are available for purchase online. Health Fitness Do the work To replenish energy and electrolytes, bananas may be more effective than sports drinks. A 2012 study published in PLOS One looked at male athletes participating in long-distance bicycle racing. He compared athletes who refuel with Gatorade every 15 minutes to bananas and water fuel athletes. The researchers found that athletes' performance time and physiology were similar in both cases. But bananas have improved serotonin and dopamine antioxidant capacity in athletes and have helped improve performance with oxidative stress. Bananas are known to be the perfect food for athletes, as they are high in minerals and easily digestible carbs. Banana intake can help reduce exercise-related muscle pain and soreness, which affects up to 95% of the general population. The cause of the numbness is largely unknown, but a popular theory blames a mixture of dehydration and electrolyte imbalance. However, research gives mixed conclusions about bananas and muscle aches. While some studies help them, others do not show their impact.

Focus Carrots can get all the fame to help your eyes, but bananas also do their part. According to the National Institutes of Health, fruits are low in vitamin A, which is essential for protecting your eyes, maintaining normal vision and improving night vision. Vitamin A contains compounds that protect the membranes around your eyes and is an element in protein that brings light to your cornea. Like other fruits, bananas help prevent macular degeneration, an insurmountable condition that obscures central vision. Bananas contain 26 nutrients of vitamin E (120 micrograms per small banana) and 26 micrograms - these are 26 micrograms - lutein is a nutrient that is eye-healthy. Bones Bananas may not flow with calcium, but they still help keep bones strong. According to a 2009 article in the Journal of Physiology and Biochemistry, bananas are rich in fructoligosaccharides. These are a type of nutrient carbohydrate that promotes digestive-friendly probiotics and increases the body's ability to absorb calcium. Although bananas do not contain high amounts of calcium - this is 1% of your daily recommended intake - they can help increase calcium with the help of the prebiotic fructoligosaccharides. When fructoligosaccharides are fermented in the digestive tract, they increase the body's ability to absorb calcium, according to a study in the American Journal of Clinical Nutrition. Moderate blood sugar level Bananas are rich in pectin, a type of fiber that gives meat its fluffy texture. Unripe bananas contain resistant starch, which acts like soluble fiber and escapes digestion. Both pectin and resistant starch can lower blood sugar levels after a meal and reduce appetite by emptying your stomach. In addition, bananas are also moderate on the glycemic index (GI), which measures - from 0–100 - how quickly foods raise blood sugar levels. GI value of pineapple banana is 30, ripe banana is ranked 60. Bananas should not significantly increase blood sugar levels in healthy people. However, this may not apply to people with type 2 diabetes, who should avoid eating well-ripened bananas - and carefully monitor their blood sugar if they do. Banana helps with digestion and can hit gastrointestinal problems Medium bananas provide 10–12% of your daily fiber needs. Singapore Health Promotion Board 20g daily fiber fiber for women and 26g daily for men. Soluble and insoluble fiber plays an important role in your health. Soluble fiber helps your body regulate your blood sugar levels and eliminate fatty substances such as cholesterol. Bananas, especially fresh ones, contain carbohydrates (resistant starch) that can be digested in your small intestine and can travel to the large intestine. Such bananas can help you maintain your weight well because you will be fuller longer. Bananas can stave off gastrointestinal problems: Constipation, Stomach ulcers, and • Stomach irritation Health Fitness

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