21 Amazing Health Benefits of Eating An Apple A Day You Never Know

Apple is the fruit from an apple tree. People eat apples as a normal part of the diet, but apples are also used as medicine. It is widely available and can be easily found near you.

Apples are a widely consumed, rich source of phytochemicals, and epidemiological studies have linked the consumption of apples with reduced risk of some cancers, cardiovascular disease, asthma, and diabetes. 

Apples have been found to have very strong antioxidant property, inhibit cancer cell proliferation, decrease lipid oxidation, and lower cholesterol. Apples contain a variety of phytochemicals, including quercetin, catechin, phloridzin and chlorogenic acid, all of which are strong antioxidants.

Apple has wide varieties of nutritional agents which helps overall health of the human body. Apples are used to control diarrhea or constipation and for the softening, passage, and collection of gallstones. They are also used to prevent cancer, especially lung cancer. Other uses include treating cancer, diabetes, dysentery, fever, heart problems, warts, and a vitamin C-deficiency condition called scurvy. Some people also use apples for cleaning their teeth.

1. Apple Good for weight loss

Apple has 2.4 gm of dietary fiber (100gm serving).

This fulfill the approx 16% of dietary fiber need recommended for women.

Dietary fiber helps to improve digestive system and helps controlling weight.

Apple contains 0.17 gm of fat in every 100gm serving. This is also helpful to control your weight gain.

Eating apple feels your stomach fill and ease your desire to eat more.

2. Apple good for your heart health

Apple helps to reduce the cholesterol level in your body which ultimately prevent any cardiovascular disease.

Apple contains antioxidants which reduces the oxidation of fats and neutralizes other fasts which can put pressure on blood veins. 

Apple contains helpful phytochemicals, like flavonoid, which reduces inflammation in our blood vessels which is related with the cardiovascular system.

3. Apple helps to reduce the risk of diabetes

Apple has lower sugar content. Apple fights the harmful oxygen free radicals that can causes diabetes. 

Apple full of soluble fibers which controls the blood sugar levels.

Eating an apple a day can help to reduce the chances of developing type 2 diabetes than those who don’t eat apples.

4. It acts like a good probiotic

Probiotics helps to improve digestive system and skin issues. Apple consumption helps to increase the good bacteria inside the stomach. Apple cider vineger is good to use in small quantity daily with salad.

5. It helps to prevent cancer

Researches shown that the lung cancer was 46 percent lower among those who uses apples in their daily diet.

Apples contains flavonoid which lowers the risk of cancer.

6. It helps to fight asthma

Researches suggests that eating more apples during pregnancy may help protect children against the disease.

Eating an apple a day may help pregnant women prevent asthma and wheezing in their children.

As per the study, children of mothers who ate the most apples (more than four a week) had a 27% lower risk of ever wheezing and about half the risk of childhood asthma than those who ate the least (0-1 a week).

7. Apple is good for bone health

French researchers discovered that a flavonoid found in apples, called phloridzin may protect postmenopausal women from osteoporosis by improving inflammation markers and increasing bone density.

The loss of bone mass is associated with osteoporosis. Study suggests that the consumption of apple on regular basis prevents the bone loss.

8. It helps to fight brain problems in older people

Apple contains antioxidants which helps to prevent Alzheimer. 

Researchers believe that apple juice may prevent the decline of a neurotransmitter known as acetylcholine. Neurotransmitters are chemicals that transmit messages to other nerve cells and are crucial for good memory and good brain health.

In another study, researchers found that drinking apple juice, even just three times a week, could reduce the risk of Alzheimer’s by 75%.

9. It helps to make your teeth healthier

American dental association (ADA) recommends apples for the healthier teeth.

Apple might be sweet but have fiber and water. When you eat apple it produces saliva in your mouth which rinse away bacteria and food residue particles.

10. It helps to protect against Parkinson's

According to the researches, unpeeled apples have the highest quantity of the antioxidants.

Study results suggests that fresh apples in our daily diet can protect neuron cells. Degeneration of neuron cells responsible for Parkinson's disease.

11. It helps to reduce to cholesterol

Apples are rich in soluble fiber called pectin. This soluble fiber makes your stomach feel fuller faster, and as a result, apple consumption gives a significant contribution to weight loss, as it cut down the consumption of some other foods you might crave for. Keeping the weight under control also contributes to cholesterol lowering.

Studies state that if you include apple in your daily diet, almost a year, it can lower your cholesterol level.

An oxidant found in apple called Polyphenols, helps to prevent the oxidation of LDL (bad cholesterol) which reduces the cholesterol build up in arteries. 

12. It helps to prevent gallstones

Apple contains antioxidants called Pectin which softens the gallstones and prepare them to be expelled from the gallbladder.

Apple helps to reduce cholesterol level. High cholesterol level can form gallstones.

13. It helps to beat constipation

Constipation happens when colon absorbs water from the stools when they in it for a longer period of time. This occurs due to Lack of fiber, dehydration, inadequate physical activity and irritable bowel syndrome.

Apple contains dietary fiber called pectin which helps to soften the stools and relieve from constipation.

14. It helps to beat diarrhea

Pectin, found in apple, is dietary fiber which helps to get relief from diarrhea.

15. It helps to neutralize irritable bowl syndrome

Irritable bowl syndrome is a form of constipation and pectin found in apples is helpful to get relief.

Stay away from dairy products and fatty food.

16. It helps to prevent hemorrhoids

Hemorrhoids (piles) develops when veins near rectum & anus become swollen.

Dietary fiber in your diet regularly helps in constipation which ultimately prevent piles or hemorrhoids development. 

High fiber diet eases the bowl movement and makes it less painful if you have pile problem.

17. Makes your liver healthier

Apples, and especially apple peels, have been found to have a potent antioxidant activity and can greatly inhibit the growth of liver cancer and colon cancer cells.

Apple in your daily diet helps to control the bad cholesterol level and detox your liver.

18. Strengthen immune system

Apple contains the antioxidants which prevent cancer and cardiovascular disease. It certainly improves the immune system against various diseases.

Apple is a rich source of vitamin C which is an antioxidants. It also contains vitamins and minerals which strengthen the immune system.

19. It also prevent cataracts

Cataract is a medical condition in which the lens of the eye becomes progressively opaque, resulting in blurred vision.

Antioxidants found in apple and apple cider vinegar may helps to prevent cataract.

20. It contains great nutritional values for your health

Apple has different vitamins and minerals which are good for your health. It is considered to be a healthiest food you can eat.

Apple has low calorie value and rich in antioxidants. These are responsible to build immune system in your body.

"An apple a day keeps doctor away."

21. Apple prevent hair loss

Researches suggest that apple stimulate hair growth. Apple juice is beneficial to get rid of dandruff. 

Antioxidants found in apple increases the blood circulation to the scalp and increases the hair growth.

So, include an apple to your daily diet. it is a fantastic fruit with so many vitamins, mineral, antioxidants. It's properties can stay away you from various diseases and problems. It is easily available around you.

Resources:-

1. https://ndb.nal.usda.gov/ndb/foods/show/2122?fgcd=&manu=&lfacet=&format=Full&count=&max=50&offset=&sort=default&order=asc&qlookup=09003&ds=&qt=&qp=&qa=&qn=&q=&ing=

2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3183591/

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Health Effects of Different Types of Plastic Bottles You Never Know

Health effects of plastic bottles in our daily life can not be ignored. We are using plastic in various ways. Drinking water, packaged food, thing's packaging and many other ways. Actually, plastic becomes an integral part of our daily life. But, there are many ways by which plastic destroying our life and our environment. 

We use plastic bottles in our daily life and routine. Soft drinks, packaged drinking water comes in plastic bottles. Sometimes we use these plastic bottles a number of times without knowing the facts behind the plastic bottle uses. Plastic can effect development and fertility among us. It can causes diseases in adults. It also make easy to exposure with bacteria.

What is so important in a plastic bottle which can affect health? The answer lies in the numbering system of plastic types.

Every plastic bottle have a numbering system in the base which is surrounded by chasing arrows. Actually, it shows the recycle property of the plastic.

As shown in the image below, the number is at the center of the chasing arrows.

image source:- Wikipedia

This numbering system guide is developed by the Society of the Plastic Industry or SPI.

Plastic bottles or containers generally made from the processes known as Blow Molding and Injection Molding. Injection molding process is used to create many things such as wire spools, packaging, bottle caps, automotive parts and components. Injection molding is the most common modern method of manufacturing plastic parts. While the blow molding process is used to produce necked bottles.

Plastic bottles numbers start from 1 and goes to 7. These numbers represents the resins used in the plastic bottles manufacturing. 

So, What do the numbers mean and how can it affect your health?

Number 1 :-

 

What is It? 

If this number is on the base of the bottle which you are using, it means it is a PET bottle. PET stands for Polyethylene Terephthalate. 

What are the uses? 

PET bottles mostly and generally used in soft drinks and drinking water bottles.

Can It Be recycle?

PET can be recycled into fiber fill for sleeping bags, carpet fibers, rope, pillows etc.

Health Effect of using PET bottles

PET bottles do not contain bisphenol A (BPA) or phthalates, it does contain any possible human carcinogen (A carcinogen is any substance, radionuclide, or radiation that promotes carcinogenesis, the formation of cancer). Also, harmful bacteria can build up in it as you reuse it. You have also noticed on the label of  the drinking water bottle mentioning that crush it after use.

Number 2 :-

What is it?

Number 2 indicates the type of bottle is HDPE and HDPE stands for High Density Polyethylene. It is most widely used resin and naturally translucent and flexible. 

What are the uses?

HDPE plastic bottle found in milk jugs, butter tubs, detergent bottles etc. Food storage containers are commonly made from HDPE resins.

Can it Be recycle?

HDPE can by recycle into flower pots, trash cans, traffic barrier, cons, detergent bottles etc.

Health Effect of using HDPE bottles

Type 2 plastic i.e. HDPE neither contains bisphenol A (BPA) nor phthalates. Generally it is considered safe for food and drink use. It is considered safe to use but is is advisable to use type 2 plastic bottles with limited use.

Number 3 :-

What is it?

Type 3 bottles are made from PVC ( Polyvinyl chloride) and you can found letter V printed on the base of the bottles. This material is chemically resistant, but it is vulnerable to some solvents. PVC has poor resistance to high temperatures and will distort at 160 °F or 71 °C, making it incompatible with hot-filled products like hot milk or water. It has attained a bad reputation in recent years due to potential health risks.

What are the uses?

It is used in shampoo bottles, cooking oil bottles and fast food serving items.

Can it Be recycle?

PVC bottles/plastic can be recycled in drainage and irrigation pipes.

Health Effect of using PVC bottles

Polyvinyl chloride contains phthalates that can cause reproductive problems in animals and humans. Therefore you should avoid this type of bottle for regular use.

Number 4 :-

What is it?

LDPE or Low density Polyethylene is the type 4 plastic. It is similar to HDPE in composition. It is less rigid and generally less chemically resistant than HDPE, but is more translucent. LDPE is significantly more expensive than HDPE.

What are the uses?

LDPE found in grocery bags, bread bags, shrink wraps, margarine tub tops etc.

Can it Be recycle?

LDPE can recycled into new grocery bags.

Health Effect of using PVC bottles

Type 4 plastic does not contain any known harmful chemical and it is considered to be relatively safe to use.

Number 5 :-

What is it?

Type 5 bottles are made from PP or Polypropylene. It is flexible and semi transparent. One major advantage of polypropylene is its stability at high temperatures, up to 220 °F (104 °C). The compatibility of PP with high filling temperatures is responsible for its use with hot fill products. PP shows good chemical resistance, but provides poor impact resistance in cold temperatures.

What are the uses?

It is used in yogurt containers, straws, pancake syrup bottles, bottle caps etc. Microwave safe plastic utensils are made from polypropylene.

Can it Be recycle?

PP can be recycled into car battery cases, plastic lumber, manhole step etc.

Health Effect of using PVC bottles

PP containers or bottles do not leach any known harmful chemical substances in to food or drinkable liquids. It is said to be microwave safe but you should use glass utensils in microwave. Type 5 plastic is considered to be safe.

Number 6 :-

What is it?

Type 6 plastic are made from PS or polystyrene. It offers excellent clarity and stiffness at an economical cost.

What are the uses?

It is used in disposable hot cups, packaging material for peanuts, meat trays etc.

Can it Be recycle?

It can be recycled in to plastic lumber, cassette tape boxes, flower pots etc.

Health Effect of using PVC bottles

It leaches harmful toxic chemicals when heated. It is advisable not to use type 6 plastic because it also took hundreds of years to decompose. 

Number 7 :-

What is it?

Type 7 is usually a mixture of various kinds of plastic. Polycarbonate falls into this category.

What are the uses?

It is used in a squeezable ketchup bottles. 

Can it Be recycle?

Unlike others it can not be recycled because it is a mixture of plastics.

Health Effect of using PVC bottles

You should avoid this type of plastic for use because you can not sure about its ingredients. 

Now you understand the all 7 types of plastics used in the industry and at our home. Type 2, 4 and 5 considered to be safe to use. Type 1, 3, 6 and 7 should be avoided to use. You have seen type 1 bottles around you in mineral water bottles, use it and crush it. Plastic is also harmful for our environment so use them carefully. 

Resources:-

1. Wikipedia.

2. google.

Amazing Health Benefits Of Peppermint Tea You Never Heard

Peppermint tea is a herbal tea made from an infusion of peppermint, Mentha piperita. It is sometimes called mint tea. It is naturally caffeine-free and have many health benefits. 

A tea made from blending peppermint and spearmint leaves is referred to as double mint tea. Peppermint has a high menthol content. 

Peppermint is the oldest and most popular flavour of mint-flavoured confectionery and is often used in tea. To make peppermint tea, hang the peppermint leafs upside down in the shade until completely dry, then strip the leaves and store them in airtight jars until ready to brew.

Peppermint is used for the common cold, cough, inflammation of the mouth and throat, sinus infections, and respiratory infections. It is also used for digestive problems including heartburn, nausea, vomiting, morning sickness, irritable bowel syndrome (IBS), cramps of the upper gastrointestinal (GI) tract and bile ducts, upset stomach, diarrhea, bacterial overgrowth of the small intestine, and gas.

Amount Per 100 grams

Total Fat 0.9 g
Cholesterol 0 mg
Sodium 31 mg
Potassium 569 mg
Total Carbohydrate 15 g
Dietary fiber 8 g
Protein 3.8 g

Other nutrients in peppermint are Vitamin A, Vitamin C, Calcium, Iron, Vitamin D, Vitamin B-6, Vitamin B-12 and Magnesium.

There are various health benefits of drinking peppermint tea regularly. 

Helps in Weight Loss

Peppermint tea, like other herbal teas, helps amazingly to weight lose. Regular exercising and a healthy diet make a big way in your weight lose efforts. Have a cup of peppermint tea with your breakfast and maintain a healthy diet.

Helps In Stomach Problems

Peppermint creates a soothing effect on stomach problems. It heals and assist on irritable bowel problem, pain and in constipation. It is very easy to intake, just use some dried peppermint leaves in a cup of hot water and add some sweetener if required. It has dietary fiber so regular intake of peppermint tea provides comfort to your upset stomach. Drink a cup of peppermint tea during constipation or in pain. Try to drink a cup of peppermint tea regularly in the morning.

Helps In Digestion

Now we know that peppermint tea helps in various stomach problems. It also improves digestion and reduces acidity problem. Peppermint contains dietary fiber and good fat, it helps to improve digestion. Its regular intake benefits to improve or repair the digestive problems. Drink peppermint tea after having dinner.

Helps In Nausea, Fever, and Cough

Nausea is an uneasiness of the stomach that often comes before vomiting. Peppermint tea helps to decrease the effect of nausea and fever. Its Mentha piperita is effective in a cough. Peppermint tea is also effective in Motion sickness or seasickness.

Boost Immune System

Peppermint tea is generally considered to be an immune system booster. It has different vitamins which provide nutritions to your body. Drink regularly peppermint tea for a healthy life.

Reduce Bad Breath

Fresh peppermint leafs if chewed, it reduces the bad breadth. Similarly, dried peppermint leafs as a peppermint tea also helps to fight bacteria behind bad breadth. Drink regularly peppermint tea to avoid bad breath and brush your teeth twice :)

Relieve Stress

Regular intake of peppermint tea helps to reduce mental stress. Peppermint is naturally caffeine free hence it helps to regularize blood circulation. Regular exercise is also very important for it. As we know physical and mental stress need to be treated as soon as possible. Herbal tea, like peppermint tea, helps you to adapt a healthy lifestyle.

Get Better Sleep

Peppermint contains menthol. Drinking peppermint tea before bed has been proven to give you a more restful sleep. This peppermint tea benefit actually stems from the menthol content of the herb as well. It not only provides relaxation to the muscles which lead to more restful sleep, the tea has properties that can even help you dream more vividly. Have one cup of peppermint tea before bed or while you are reading for better results.

Amazing Health Benefits Of Resistance Training

Resistance training or strength training or weight training is the use of resistance to muscular contraction to build the strength, anaerobic endurance, and size of skeletal muscles. When properly performed, strength training can provide significant functional benefits and improvement in overall health and well-being.

Resistance training is based on the principle that muscles of the body will work to overcome a resistance force when they are required to do so. When you do resistance training repeatedly and consistently, your muscles become stronger.

A well-rounded fitness program includes strength training to improve bone, joint function, bone density, muscle, tendon and ligament strength, as well as aerobic exercise to improve your heart and lung fitness, flexibility and balance exercises. You should do muscle-strengthening activities on at least two days each week.

How to perform resistance training? 

There are many ways you can strengthen your muscles, whether at home or the gym.

Different types of resistance training include:

• Free weights – classic strength training tools such as dumbbells or barbells.

• Weight machines – devices that have adjustable seats with handles attached either to weights or hydraulics.

• Medicine balls – weighted balls.

• Resistance bands – like giant rubber bands – these provide resistance when stretched. They are portable and can be adapted to most workouts. The bands provide continuous resistance throughout a movement.

• Your own body weight – can be used for squats, push-ups, and chin-ups. Using your own body weight is convenient, especially when traveling or at work.

What are the health benefits from resistance training?

• Improved muscle strength – to protect your joints from injury. It also helps you maintain flexibility and balance and helps you remain independent as you age.

• Weight management – as you gain muscle, your body burns more calories when at rest. Resistance training makes you resist weight and hence your calories burned for it. It is an ideal way for your weight management program.

• Greater stamina – As you grow stronger, you won’t get tired as easily. Resistance training increases your metabolism and muscle power hence you feel stronger than before.

• Prevention or control of diseases - Resistance training is beneficial to prevent or control of chronic conditions such as diabetes, heart disease, arthritis, back pain, depression, and obesity. It reduces body fat and control heart rate. Proper breathing during resistance training makes your respiratory system healthy. It also improves your digestive system. Drink more water when you train.

• Pain management - Strength training is more useful and more efficient than most people realize, and a valuable component of fitness and most injury rehabilitation. It is beneficial to recover from the knee injury and other injuries. 

• Improved mobility and balance - strength training affects your joints in a good way. It basically strengthen your joints and hence improves your body balance.

• Improved posture - strength training improves your body posture. body weight exercises like, push ups, squat and planks are the best for it.

• Decreased risk of injury - resistance exercises makes your body joints strong and increases muscle strength. It will decrease the risk of getting injured frequently in your daily life.

• Increased bone density and strength and reduced risk of osteoporosis (a medical condition in which the bones become brittle and fragile from loss of tissue, typically as a result of hormonal changes, or deficiency of calcium or vitamin D).

• Improved sense of well-being – resistance training may boost your self-confidence, improve your body image and your mood.

• A better good night sleep - weight training makes you feel fit and strong. Regular exercising converts your sleep into a good night sleep.

• Increased self-esteem - strong physical posture makes you confident and boosts your morale high. 

• Enhanced performance of everyday tasks