Impressive Benefits of Coconut

It’s used for its water, milk, oil, and tasty meat.

Coconuts have been grown in tropical regions for more than 4,500 years but recently increased in popularity for their flavor, culinary uses, and potential health benefits (1).

Healthier eating shouldn’t be a hassle. We’ll send you our evidence-based advice on nutrition and weight loss.

Unlike many other fruits that are high in carbs, coconuts provide mostly fat (5Trusted Source, 6Trusted Source, 7Trusted Source).

They also contain protein, several important minerals, and small amounts of B vitamins. However, they’re not a significant source of most other vitamins (5Trusted Source, 6Trusted Source).

The minerals in coconut are involved in many functions in your body. Coconuts are especially high in manganese, which is essential for bone health and the metabolism of carbohydrates, proteins, and cholesterol (8Trusted Source).

They’re also rich in copper and iron, which help form red blood cells, as well as selenium, an important antioxidant that protects your cells.

Here are the nutrition facts for 1 cup (100 grams) of raw and dried coconut meat (5Trusted Source, 6Trusted Source):

Much of the fat in coconut is in the form of medium-chain triglycerides (MCTs) (9Trusted Source, 10Trusted Source, 11Trusted Source).

Your body metabolizes MCTs differently than other types of fats, absorbing them directly from your small intestine and rapidly using them for energy (12Trusted Source, 13Trusted Source, 14Trusted Source).

One review on the benefits of MCTs in people with obesity found these fats may promote body fat loss when eaten in place of long-chain saturated fats from animal foods (14Trusted Source).Types of coconut products

The raw white meat inside a coconut is referred to as the kernel. It has a firm texture and delicious, slightly sweet flavor (2).

If you have a whole coconut, you can scrape the raw meat out of the shell and eat it. In its processed form, you’ll usually find it sliced, shaved, or grated (2, 3).

Coconut milk and cream are made by pressing the raw, grated meat (2, 3).

Dried coconut meat is usually grated or shaved and used in cooking or baking. It can be further processed and ground into flour (2, 3).

Coconut oil is also extracted from the meat (2, 3, 4Trusted Source). Read More

Benefits Of Wheat

The reason wheat-free or gluten-free diets have become popular is that people who cut down wheat or eliminate wheat from their diet end up avoiding excess calories in sweets, snacks, pizza, and other junk food foods. This is resulting in people feeling healthier as well as weight loss, and it is causing people to mistakenly assume that gluten-containing foods/wheat is bad for health. On the contrary, wheat has been found to have several health benefits, such as a reduced risk of diabetes, heart disease, cancer, and obesity. Wheat also fuels the body and essential for various body functions. Healthy preparations of wheat, without excess oil or sugar, is not bad for health. Several diets like the Mediterranean diet and the MyPlan diet recommended by the United States government recommend including wheat as an essential part of the diet.

Consuming too much wheat can cause the intestines to work harder resulting in sluggish digestion causing digestive problems, such as water retention, bloating, and gas. Hence, it is important to eat a balanced diet incorporating wheat in proportion.

A department of the United States government, the United States Department of Agriculture (USDA), has created a helpful guide for adults and children to be as healthy as possible by ensuring a balanced diet called the MyPlate diet plan. “MyPlate” replaces the familiar “food pyramid,” which has been found to be obsolete. The MyPlate model shows the five food groups (fruits, vegetables, proteins, grains, and dairy) in proportions, making it easier to understand the types of food and the quantity to include in each meal to have a healthy and balanced diet. The plate is divided into four unequal sections to represent different food groups.

The main food groups are:

VegetablesGrains (wheat)ProteinFruitDairy

In the MyPlate diet plan, vegetables make up the largest portion on the plate, which is 40% of the plate, followed by grains, which is 30% of the plate. Fruits make up 10% of the plate and protein makes up 20%. Fruits and vegetables fill half the plate while proteins and grains fill the other half. A small amount of dairy in a glass (e.g. milk) or cup (e.g. yogurt) is incorporated into the diet. Read More

Health Benefits Of Fish Oil For The Skin

Fish oil comes from fish that are rich in omega-3, such as mackerel and herring. Some studies suggest that fish oil may benefit people with certain skin conditions, though not all researchers agree.

Omega-3 is a polyunsaturated fatty acid (PUFA), which is a type of nutrient that the body cannot make for itself.

In this article, we look at fish oil for the skin, including its potential benefits, what the research says, and which skin conditions it may help. We also discuss how to use fish oil to get the maximum benefit.

A 2018 review in Marine DrugsTrusted Source notes that fish oil and its components, including omega-3, can help support the skin’s overall health. The review found evidence that fish oil can help by:

  • maintaining homeostasis
  • improving barrier function
  • inhibiting inflammation, particularly from UV light
  • promoting skin healing

Scientists believe that these benefits are due to the PUFAs in fish oil, which include eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

The body incorporates dietary fatty acids into cell membranes. When a cell membrane is healthy, the cell can hold water. In the skin, this results in cells being hydrated and soft. Omega-3 fatty acids also help reduce the production of inflammatory compounds that contribute to the aging process.

Some fish oils contain other nutrients, such as vitamin A, vitamin D, and selenium. Vitamin A is an antioxidant related to retinol, a popular ingredient in skin care products and a treatment for skin disorders.

However, while evidence supports the idea that fish oil boosts general skin health, the research on its benefits for specific skin conditions is more mixed. Read More

Health Benefits Of Tomato

A tomato is a nutrient-dense superfood that offers benefit to a range of bodily systems. Its nutritional content supports healthful skin, weight loss, and heart health.

Despite the popularity of tomatoes, it was only 200 years ago that they were thought to be poisonous in the United States (U.S.) This is likely to be because the plant belongs to the toxic nightshade family.

Tomatoes are now the fourth most popular fresh-market vegetable behind potatoes, lettuce, and onions. This article will examine their powerful health benefits, nutritional content, ways to include more tomatoes in the diet, and the risks of tomato consumption.

Including tomatoes in the diet can help protect against cancer, maintain healthy blood pressure, and reduce blood glucose in people with diabetes.Tomatoes contain key carotenoids such as lutein and lycopene. These can protect the eye against light-induced damage.Eat more tomatoes by adding them to wraps or sandwiches, sauces, or salsas. Alternatively, eat them cooked or stewed, as these preparation methods can boost the availability of key nutrients.Tomatoes are in the top ten fruits and vegetables for containing levels of pesticide residue. Wash tomatoes before eating.

The benefits of consuming different types of fruit and vegetable are impressive, and tomatoes are no different. As the proportion of plant foods in the diet increases, the risk of developing heart disease, diabetes, and cancer decreases.

There are different types and sizes of tomato, and they can be prepared in different ways. These include cherry tomatoes, stewed tomatoes, raw tomatoes, soups, juices, and purees.

The health benefits can vary between types. For example, cherry tomatoes have higher beta-carotene content than regular tomatoes.

High fruit and vegetable intake is also linked to healthy skin and hair, increased energy, and lower weight. Increasing the consumption of fruits and vegetables significantly decreases the risk of obesity and overall mortality. Read More

HEALTH BENEFITS OF WATER MELON

Loaded With Lycopene

The cheery red color comes from lycopene, an antioxidant. Studies show it may help curb your risk of cancer and diabetes as part of a healthy lifestyle. Watermelon has more of this nutrient than any other fruit or veggie — even tomatoes. To load up on lycopene, choose a melon with bright red flesh rather than yellow or orange. And the riper, the better. Also, seedless melon tends to have more lycopene than those with seeds.

Sun Benefit?

Some pigments help protect plants from the sun. Oddly enough, just eating them may shield your skin, too — at least a little. The lycopene in watermelon may make it less likely that you get sunburned. But that’s not for sure, so keep using your broad-spectrum sunscreen with SPF of 30 or higher every day.

Healthier Heart

Watermelon is rich in an amino acid called citrulline that may help move blood through your body and can lower your blood pressure. Your heart also enjoys the perks of all the lycopene watermelon contains. Studies show that it may lower your risk of heart attacks. Of course, your whole lifestyle affects your heart health. So make sure you also work out, don’t smoke, limit saturated fat, and keep up with your doctor’s advice.

Protects Your Joints

Watermelon has a natural pigment called beta-cryptoxanthin that may protect your joints from inflammation. Some studies show that over time, it could make you less likely to get rheumatoid arthritis.

Easy on Your Eyes

Just one medium slice of watermelon gives you contains 9-11% of the vitamin A you need each day. This nutrient is one of the keys to keeping your eyes healthy. Foods are the best ways to get all the vitamins and minerals that your body needs.

Naturally Sweet Hydration

Juicy watermelon is 92% water, so it’s a simple way to help stay hydrated. Every cell in your body needs water. Even a small shortage can make you feel sluggish. If you get really dehydrated, it can become serious enough that you need to get fluids by IV.

Soothes Your Skin

Vitamins A, B6, and C in watermelon help your skin stay soft, smooth, and supple. Because it’s loaded with water, melon also makes a great face mask. Mix 1 tablespoon of watermelon juice with the same amount of Greek yogurt. Spread over your face and leave on for 10 minutes to slough off any dry, dull skin. Rinse and pat dry.

Satisfies Your Sweet Tooth

A cup of ice cream will set you back around 300 calories. You can enjoy the same amount of watermelon for just 45.6 calories. And unlike many other desserts, it’s fat-free, cholesterol free, and has no sodium. Plus, the water in it will help you stay fuller longer. To make an easy sorbet, puree some watermelon in your blender, add a squeeze of lime, and pop in the freezer until it hardens. Read More

Health Facts About Tangerine

Tangerine is a citrus fruit that grows in tropical areas of Asia.

People take tangerine peel by mouth for asthma, indigestion, clogged arteries, cancer prevention, chemotherapy side effects, colon and rectal cancer, irritable bowel syndrome (IBS), liver disease, and lung cancer.

Tangerine fruit and peel can be eaten as a food. Tangerine fruit can also be made into a juice.

How does it work?

Tangerine might reduce the risk of cancer. The tangerine peel seems to stop the growth of, or increase the death of, cancer cells.

Insufficient Evidence to Rate Effectiveness for…

Cancer. Early research suggests that eating a lot of oranges and/or tangerines is linked to a lower risk of developing a type of cancer called nasopharyngeal carcinoma. This type of cancer affects the area behind the nose, where it meets the throat. Asthma. Indigestion. Clogged arteries. Chemotherapy side effects. Colon and rectal cancer. Irritable bowel syndrome (IBS). Liver disease. Lung cancer. Other conditions.

Tangerine is LIKELY SAFE when consumed in amounts found in foods. There isn’t enough reliable information available about tangerine to know if it is safe when used as a medicine.

Special Precautions & Warnings

Pregnancy and breast-feeding: There is not enough reliable information about the safety of taking tangerine if you are pregnant or breast-feeding. Stay on the safe side and avoid use. Read More

What Is a Good Resting Heart Rate by Age? Genders & Chart

Normal resting heart rate (RHR) values can range from anywhere between 60-100 beats per minute (bpm).

Normal resting heart rate (RHR) values can range from anywhere between 60-100 beats per minute (bpm). As cardiovascular fitness increases, the resting heart rate value decreases. Resting heart rate is the number of beats per minute the heart takes while a person is fully rested. It is an indicator of both fitness and general health.

The below tables provide appropriate charts for RHR as per age and sex. 

Table 1. Resting heart rate values for men

Table 1. Resting heart rate (RHR) values for men (beats per minute)

What factors affect the resting heart rate?

Several factors may affect resting heart rate:

Age: RHR can change with age, according to some studies.Gender: On average, women’s RHR tends to be 2-7 bpm higher than men’s.Air temperature: RHR can increase during hot weather, but usually not more than 10 bpm.Emotions: Strong feelings of stress, anxiety, or even happiness can raise the RHR.Body position: RHR can be 3 bpm higher when sitting versus lying down. Similarly, RHR tends to increase a bit upon standing.Medication: Prescription drugs, such as antidepressants and beta-blockers, can cause the RHR to be lower than it would without the medication.Meditation: Yoga and pranayama if done regularly can cause reduced RHR.

What does resting heart rate readings indicate?

Resting heart rate is an indicator of fitness and general health.

In adults, a lower heart rate is correlated with a higher degree of fitness and a lower incidence of cardiac events, such as heart attacks.Highly trained athletes can have an RHR as low as 40. This may be because the lower rate translates to a heart muscle that is stronger and can pump blood more efficiently. Another explanation is that with vigorous exercise, there is the release of nitrous oxide in the heart’s blood vessels, which increases the blood supply to the heart.However, a consistently higher heart rate has been associated with cardiovascular issues and premature death.A 2013 research that studied 3000 men for 16 years found that men with RHR greater than 90 were associated with triple the risk of death when compared to men with RHR below 80.An observational study conducted in Norway that looked at 20,000 participants found similar results, even when controlled for factors, such as body mass index (BMI) and life.

Is a resting heart rate of 52 bad?

Resting heart rate (RHR) is a quick way to determine how efficiently your heart is working. What is considered normal can vary greatly from person to person? Your RHR is the amount of blood your heart pumps when you’re not exercising. If you’re sitting or lying down, calm and relaxed and not sick, your heart rate should be between 60 and 100 beats per minute (bpm).

Bradycardia (may or may not be normal):

If your RHR is consistently lower than 60 bpm (even 52 bpm), you have bradycardia (a slow heart rate), which may be a sign of excellent physical fitness (often seen in professional athletes and swimmers) or maybe a sign of illness, in which case it can be accompanied by light-headedness, dizziness or chest discomfort.If your RHR is significantly lower than 60 bpm (even 52 bpm) and you don’t feel well, you should see a doctor and get electrocardiography done.

Tachycardia (may not be normal):

If your RHR is consistently above 100 bpm, you have tachycardia and should see a doctor, especially if you have other symptoms such as chest tightness, fatigue, or shortness of breath.Fast RHR (>100 bpm) can indicate various conditions. You could be dehydrated or have poor physical fitness, or it could be a sign of something more serious going on with your heart or lungs.

Checking your RHR is a noninvasive way to assess your health. Take your RHR after waking up for three consecutive mornings.

You must calculate the number of times your heart beats per minute. You can do so by counting your heartbeats for 10 seconds and multiplying the result by six.Take the sum of your three different days’ numbers. Add them up and divide them by three. This will give your RHR.If you can’t find your pulse, a digital blood pressure monitor will usually report heartbeats per minute. Read More

Health Benefits Of Pawpaw

Carica papaya is the scientific name of the orange and green fruit known more commonly as papaya. It tastes sweet and has a soft texture that many find appealing. The seeds are also edible, although they’re more bitter than the fruit itself. 

Papayas are originally from Central America. They grow best in a tropical region where there is plentiful rainfall but little long-term flooding. Freezing temperatures may damage a papaya crop.

Indigenous people in the area ate papayas and used them for medicinal purposes. In the 1500s and 1600s, Spanish and Portuguese colonizers brought the seeds to other tropical areas of the globe, including the Philippines and India.

Today, Hawaii, the Philippines, India, Ceylon, Australia, and tropical regions in Africa are the most fruitful papaya-producing regions. Smaller papaya-farming operations still exist in Central and South America.

Papaya has many different names all over the globe. In Australia, it’s called a pawpaw. In southern Asia, it’s sometimes called a kepaya, lapaya, or tapaya. Its name in French is sometimes “figueir des iles,” or fig of the islands. Some Spanish names for papaya include “melon zapote,” “fruta bomba,” or “mamona.”

You may encounter many varieties of papaya in a store, including:

Kapaho solo (also known as puna solo) Waimanolo Higgins Wilder Hortus gold Honey gold Bettina Improved peterson Sunnybank Guinea gold Coorg honeydew Washington 

Health Benefits

Protection Against Heart Disease

Papayas contain high levels of antioxidants vitamin A, vitamin C, and vitamin E. Diets high in antioxidants may reduce the risk of heart disease. The antioxidants prevent the oxidation of cholesterol. When cholesterol oxidizes, it’s more likely to create blockages that lead to heart disease. 

Additionally, papaya’s high fiber content may reduce the risk of heart disease. High-fiber diets lower cholesterol levels.

Papaya has folic acid, which is essential for converting the amino acid homocysteine into less harmful amino acids. High levels of homocysteine, an amino acid primarily found in meat products, are a risk factor for heart disease. So eating papaya in your diet may lower homocysteine levels, reducing this risk factor.

Digestion and Reduced Inflammation

The papaya fruit contains two enzymes, papain and chymopapain. Both enzymes digest proteins, meaning they can help with digestion and reduce inflammation. Papain is an ingredient in some over-the-counter digestive supplements to help with minor upset stomach. 

Both papain and chymopapain also help to reduce inflammation. They may help acute pain, like those from burns or bruises, and they can help with chronic inflammatory conditions like arthritis and asthma.

Immune System

Eating foods high in vitamin C can help to boost the immune system, allowing the body to fight off bacterial and viral illnesses. Papaya has a good amount of this antioxidant, making it part of an immune-healthy diet. 

Papaya is also a good source of Vitamin A, another important vitamin for a healthy and functional immune system. 

Potentially Protects Against Prostate Cancer

Lycopene is a natural pigment found in foods that are red or orange. Tomatoes, watermelon, and papaya are good sources of lycopene. Some experts believe that eating more lycopene reduces the risk of prostate cancer, but some studies have been inconclusive.

However, in other studies, eating a diet high in lycopene along with green tea reduced the risk of prostate cancer significantly.

Nutrition

A medium-sized papaya contains more than 200% of the vitamin C you need per day, helping to reduce the risk of heart disease and boost the immune system. It’s also a good source of:

Folate Vitamin A Fiber Copper Magnesium Potassium Pantothenic Acid Read More

Exercise: The Top 10 Benefits of Regular Physical Activity

Exercise is defined as any movement that makes your muscles work and requires your body to burn calories.

There are many types of physical activity, including swimming, running, jogging, walking, and dancing, to name a few.

Being active has been shown to have many health benefits, both physically and mentally. It may even help you live longer.

Here are few regular exercise benefits your body and brain.

1. It can make you feel happier

Exercise has been shown to improve your mood and decrease feelings of depression, anxiety, and stress.

It produces changes in the parts of the brain that regulate stress and anxiety. It can also increase brain sensitivity for the hormones serotonin and norepinephrine, which relieve feelings of depression.

Additionally, exercise can increase the production of endorphins, which are known to help produce positive feelings and reduce the perception of pain.

Furthermore, exercise has been shown to reduce stress and improve symptoms of anxiety.

Interestingly, it doesn’t matter how intense your workout is. It seems that your mood can benefit from exercise no matter the intensity of the physical activity.

In fact, a study in 24 women who had been diagnosed with depression showed that exercise of any intensity significantly decreased feelings of depression.

The effects of exercise on mood are so powerful that choosing to exercise (or not) even makes a difference over short periods.

One review of 19 studies found that active people who stopped exercising regularly experienced significant increases in symptoms of depression and anxiety, even after only a few weeks.

2. It can help with weight loss

Some studies have shown that inactivity is a major factor in weight gain and obesity.

To understand the effect of exercise on weight reduction, it is important to understand the relationship between exercise and energy expenditure.

Your body spends energy in three ways:

digesting foodexercisingmaintaining body functions like your heartbeat and breathing

While dieting, a reduced calorie intake will lower your metabolic rate, which can delay weight loss. On the contrary, regular exercise has been shown to increase your metabolic rate, which can burn more calories to help you lose weight.

Additionally, studies have shown that combining aerobic exercise with resistance training can maximize fat loss and muscle mass maintenance, which is essential for keeping the weight.

Summary

Exercise is crucial to supporting a healthy metabolism and burning more calories per day. It also helps you maintain your muscle mass and weight loss.

3. It is good for your muscles and bones

Exercise plays a vital role in building and maintaining strong muscles and bones.

Activities like weightlifting can stimulate muscle building when paired with adequate protein intake.

This is because exercise helps release hormones that promote the ability of your muscles to absorb amino acids. This helps them grow and reduces their breakdown.

As people age, they tend to lose muscle mass and function, which can lead to an increased risk of injury. Practicing regular physical activity is essential to reducing muscle loss and maintaining strength as you age.

Also, exercise helps build bone density when you’re younger, in addition to helping prevent osteoporosis later in life.

Interestingly, some research suggests that high impact exercise, such as gymnastics or running, or odd impact sports, such as soccer and basketball, may help promote a higher bone density than non-impact sports like swimming and cycling.

Summary

Physical activity helps you build muscles and strong bones. It may also help prevent osteoporosis.

4. It can increase your energy levels

Exercise can be a real energy booster for many people, including those with various medical conditions.

One older study found that 6 weeks of regular exercise reduced feelings of fatigue for 36 people who had reported persistent fatigue.

Furthermore, exercise can significantly increase energy levels for people with chronic fatigue syndrome (CFS) and other serious illnesses.

In fact, exercise seems to be more effective at combating CFS than other treatments, including passive therapies like relaxation and stretching or no treatment at all.

Additionally, exercise has been shown to increase energy levels in people with other conditions like cancer.

Summary

Engaging in regular physical activity can increase your energy levels. This is true even in people with persistent fatigue and those with serious health conditions.

5. It can reduce your risk of chronic disease

Lack of regular physical activity is a primary cause of chronic disease.

Regular exercise has been shown to improve insulin sensitivity, heart health, and body composition. It can also decrease blood pressure and cholesterol levels.

In contrast, a lack of regular exercise — even in the short term — can lead to significant increases in belly fat, which may increase the risk of type 2 diabetes and heart disease.

That’s why regular physical activity is recommended to reduce belly fat and decrease the risk of developing these conditions. Read More

Health Benefits of Bell Pepper

Bell peppers come in different colors, depending on how ripe they are. People can choose from the least ripe green peppers through to yellow, orange, purple, or red, which are the ripest.

All colors of pepper have nutritional benefits, but red peppers may have higher antioxidant and phytonutrient levels because they are riper than yellow or green peppers.

Like all vegetables, bell peppers naturally contain small amounts of sugars. Red peppers are sweeter, while green peppers can taste more bitter.

In this article, we will look at the health benefits of bell peppers, analyze any risks in eating bell peppers, and offer suggestions for how to use them in cooking.

Bell peppers are high in vitamin C, especially red peppers.

According to the National Institutes of Health (NIH), half a cup of raw, red pepper provides 95 milligrams (mg)Trusted Source of vitamin C, which accounts for 106% of the recommended Daily Value (%DV) for adults and children aged 4 and over.

Like all vitamins, vitamin C is essential. This means the body cannot make it by itself, and it only receives it through diet.

Vitamin C is important for many functions in the body, including:

producing collagen in the body, which is essential for healing wounds and forming connective tissue, protein metabolism, supporting the immune system, increasing the absorption of non-heme iron (the form found in plants)powerful antioxidant capacity, neutralizing free radicals and decreasing risk of cancer and other diseases associated with oxidative stress

Adequate consumption will also help prevent conditions that happen due to a deficiency of vitamin C, such as scurvy.

Vitamin A

According to the NIH, half a cup of raw, red pepper provides 117 micrograms (mcg) retinol activity equivalents of vitamin A, which is 13% of the recommended %DV.

The form of vitamin A that orange and red peppers contain is called beta carotene, which the body converts into the active form of vitamin A. Beta carotene is what gives these peppers their orange and red colors.

Vitamin A plays an essential role in:

vision, Immune function, reproduction,communication between cells, cell growth and normal functioning of organs

Other sources of beta carotene include spinach and sweet potatoes.

Other vitamins and minerals

Peppers are also a good source of :

Vitamin B6: This vitamin supports the central nervous system and metabolism.Folate: This vitamin, also known as vitamin B9, helps transform carbohydrates into energy and is essential for normal cell growth and development. Vitamin E: This vitamin supports the immune system and keeps blood vessels healthy. Fiber: This nutrient promotes gut and cardiovascular health by supporting regular bowel movements and reducing low-density lipoprotein cholesterol levels.

Antioxidant activity

Bell peppers are an excellent source of antioxidants, including flavonoids, which help to protect against oxidative damage in the body.

Bell peppers contain a number of different antioxidants:

quercetin, luteolin,capsaicinoids, vitamin C, beta carotene and lycopene

These compounds help prevent oxidative cell damage, which may help to prevent certain diseases such as:

cancer, diabetes,cataracts, cardiovascular disease,Alzheimer’s disease and Parkinson’s disease

The flavonoids in peppers also help to protect brain cells by helping prevent oxidation of the essential fats within those cells. Read More

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