Tag: fiber

Health benefits of Kiwi Fruit

Health benefits of Kiwi Fruit

New Zealand is not only famous for its cricket team, but also for the Star of the Fruits, Kiwi fruit. Its vibrant green color is so appealing, whilst its health benefits are even more appealing. The whole fruit along with its seeds and skin is edible and tasty. Lets peruse through the benefits it has to offer.

Health benefits of the Kiwi Fruit:

Treasure of antioxidants

  • Kiwi fruit is rich in antioxidants such as lutein, a carotenoid which is known to prevent cataracts and various cancers.
  • It is also rich in vitamin C, another antioxidant which strengthens the immune system, prevents arthritis, cancers etc.
  • It is rich in vitamin E, a major antioxidant which improves cardiac health and immunity.

High mineral content:

  • It is rich in potassium, which reduces the blood pressure and improves the fluid balance in our body.
  • Its high copper content too helps improving bone integrity and immunity.
  • Its magnesium content helps to improve bone health.
  • Kiwi is rich in zinc which helps to improve hair and skin health.

Other health benefits of Kiwi Fruit

  • This fruit is said to be heart friendly as its fiber content, high folate content along with vitamin E, helps to reduce cholesterol levels and prevent heart disease. Research also says that including kiwi fruit in the diet helps to reduce clot formation and arterial blockages. It is also known to have compounds which thin the blood.
  • Its high fiber content, improves gut integrity and prevent constipation as well as colon cancers.

The wondrous fruit can be marvelous for health. It can be scooped out with a spoon and eaten as a snack. It can be added to salads, and can be consumed in the form of smoothies. Next time you plan to go shopping, do not forget to add this fruit in your shopping list.

 

 

 

 

 

Health Benefits of Bok Choy

Health Benefits of Bok Choy

bok choy

The latest addition to my vegetable section in my refrigerator is bok choy. I just could not resist the vibrant green color and I had to try it out. Although it is part of the chinese cuisine, it can still be used in Indian cooking and has lot of health benefits.

It belongs to the cabbage family. It is ideal to be added in stir fries and soups. Last but not the least, it is widely known for its health benefits.

So lets have a look at the health benefits this dynamo provides

  • Bok Choy is very low in calories and hence can be a part of a low calorie diet. It hardly gives 10-15kcal for 100gms. Hence ideal for weight loss.
  • Bok Choy is rich in fiber which is an essential nutrient in the diet, known to clear the digestive system and is very filling because of its fiber content.
  • Bok Choy Helps to keep the blood pressure in check, as it is rich in potassium and calcium.
  • Bok Choy  is rich in antioxidants such as carotenoids, hence prevents cancers and cataracts.
  • Bok Choy is Rich in folate, thereby prevents anemia and is ideal for the pregnant woman in the first trimester to prevent neural tube defects in the foetus.
  • Bok Choy As it is naturally rich in vitamin C, it helps in the absorption of elemental iron present in bok choy.
  • Bok Choy Helps in strengthening the immune system and protects against diseases and infections.
  • Bok Choy Helps to strengthen the bones as it is rich in calcium, phosphorus and vitamin K.

We can say that bok choy is a cornucopia of vitamins and minerals and is absolutely great to be included in the diet. Go ahead and try it out.

Lose Weight with Rice…..

Lose Weight with Rice…..

brown_riceYes, you read it right. You can lose weight with rice. Rice is a staple diet in many countries and Rice is my favorite  cereal….I cannot imagine my meals with out rice.

But lets get smarter. Switch to brown rice. Just had a yummy brown rice pulao(pilaf) with a lots of vegetables added. Brown rice has a nuttier flavour and is higher in fiber and vitamins than white rice. It is really a smart move to change all the recipes which contain white rice to brown rice. It is great for your blood sugar plus helps in weight loss…So now I have started making brown rice biryani but of course with less fat and mix of veggies and chicken but yes it requires more water and time for cooking. But its worth it.

Weight loss is due to the high content of fiber. It helps you to feel full faster hence you end up eating lesser and the vitamins present too help to fire your metabolism. Brown rice is the healthiest cereals around. Hence make the move to feel the difference in your diet.

Bring brown into your diets and enjoy a healthy carb diet.

Making Healthy Food Choices

Making Healthy Food Choices

food_choicesWe are given choices to choose some of the most healthiest foods…Lets have a look at them.

  1. Fresh fruit instead of juices- Fruits are rich in fiber and low on sugar and calories while fruit juices are devoid of fiber and high in sugar. Hence it is healthy to munch on a fruit than gulp juices.
  2. Avocado instead of butter and margarine- Avocado is rich in good fats aka monounsaturated fats while butter is rich in saturated fats and margarine of transfats etc.
  3. Multi grain bread instead of white bread- Whole grain breads are great on fiber and balance sugar levels and give the feeling of fullness and white bread is stripped of all its nutrition and has no fiber.
  4. Baked potato instead of potato chips- Potato with the jacket helps to retain all its nutrients while chips are refined and deep fried and also have lots of salt.
  5. Brown rice instead of white rice- brown rice is rich in fiber and is more nutritious than white rice.
  6. Skimmed milk instead whole milk- Low fat milk helps to cut down on saturated fats while whole milk is rich in calories and fats.
  7. Steamed rice instead of fried rice- Steamed rice helps to retain more nutrients than fried rice.
  8. Lean meats instead of sausages and other processed meats- sausages are high in saturated fats while lean meats are trimmed of all the artery clogging fats.
  9. Fresh fruit instead of dried fruits-Dried fruits are richer in calories compared to fruits and are lesser filling.
  10. Eat more beans rather than meats- You get the protein without the calories and fats and beans have more fiber.

Making such choices choices help you to get healthy and fit….

Why eat green peas and other beans….

Why eat green peas and other beans….

Green PeasMany of us have been eating beans in our diet, but have we ever thought about their benefits. Yes, it is still great to eat baked beans for breakfast now.

Let us first look at the health benefits of beans.

  • They are rich in fiber, both soluble and insoluble fiber. The soluble fiber present helps to slow down the entry of glucose into the blood stream, helps to lower ‘LDL’ or bad cholesterol. The fiber combines with the bile salts and excretes it, thereby reducing the cholesterol content in the body. The insoluble fiber helps to relieve constipation with a laxative effect and hence helps to prevent gastrointestinal disorders.
  • It helps to lower homocysteine levels, a compound known to increase the risk of heart disease. Folate helps to lower homocysteine levels. Elevated blood levels of homocysteine are an independent risk factor for heart attack, stroke, or peripheral vascular disease, and are found in between 20-40% of patients with heart disease.
  • Manganese content in beans help to release various enzymes for energy production and for release of antioxidants.
  • The magnesium present in beans helps to improve the flow of blood through the veins and arteries and thereby prevents blood clotting and hence prevents heart attacks.
  • Beans are a good source of many of the B vitamins and also bring good supplies of calcium, copper, iron, zinc, phosphorus, potassium for our bodies.
  • It is the cheapest source of protein and is said to be low in fat. The bean protein on combination with whole grain cereals helps to provide the good quality of proteins required for vegetarians and also for others with out the saturated fats which are present in meats and dairy.
  • The phytoestrogens present in few of the beans such as soyabeans helps to protect against various cancers in women.
  • Beans has been quite beneficial in diabetes as it helps to maintain blood sugars, hence should be liberally used by diabetics. Diabetics can eat these to have healthy and satisfying meals. It provides energy but still stabilizes blood sugar levels.

Hence use beans in your diet for its health benefits. If using the canned variety, look for the ones that are not preserved in sugar and fat.

Beans can be incorporated in the diet in various ways such as

  • Bean soup- steam beans and do not throw away the water. Add the spices you like and have a bowl of this soup for your meals.
  • Saute beans in tomato puree and have them with whole wheat bread.
  • Add cooked beans in salad with lots of veggies.
  • Beans can be used for filling up sandwiches.

My favourite recipe with beans.

Ingredients for one serving

  • Cooked beans-25-30gms
  • Yogurt or curd -100ml
  • Kelloggs wheat flakes with bran
  • Salt, pepper, cumin powder, chilli powder.
  • veggies- chopped onions, tomato, coloured peppers etc

Mix all the ingredients together and serve immediately.