13 Amazing Health Benefits of Grapes You Never Know

Grapes are one of the popular fruit around the world. It is widely cultivated and consumed fruit. Grapes are very nutritional and contains phytochemicals. 

"Phytochemicals are non-nutritive plant chemicals that have protective or disease preventive properties. Research demonstrate that phytochemicals can protect humans against diseases."

GRAPES FACT

• It is widely used as a fruit and it's extract can be used as a wine.
• Grapes are a good source of vitamin C.
• Grapes found in different colors like black, dark blue, green, orange and pink.
• 71 percent of total grape production in the world used for wine.
• China is a top country in grapes production.
• Spain uses largest area to producing grapes for wine.
• Grapes is a healthy fruit and contains several vitamins, minerals and dietary fiber. 

Here are the health benefits of eating grapes daily.

HIGH WATER CONTENT

Grapes have 81 percent of water content. Plenty of water is advisable to drink in a day to remain activate your metabolism. Fruits, specially, grapes can fulfill some of your water demand.

[ BEST TIPS FOR YOU TO DRINK MORE WATER DAILY ]

Grapes not only have high water content, it also have several minerals and other nutritional elements. 

Due to high water content grapes have low calories and at the same time it provides feeling of fullness.

PROTECT YOUR HEART

Grapes are found to be beneficial for your cardiovascular health. 

The active components from grape extracts, which include the grape seed, grape skin, and grape juice have polyphenols (antioxidants) such as resveratrol, phenolic acids, anthocyanins, and flavonoids.

[ HOW TO TAKE CARE OF YOUR HEART ]

These compounds possess a range of additional cardio-protective and vaso-protective properties including anti-atherosclerotic, anti-arrhythmic, and vasorelaxation actions.

Consumption of grape and grape extracts or grape products such as red wine may be beneficial in preventing the development of chronic degenerative diseases such as cardiovascular disease.

PROTECT AGAINST CANCER

Grapes contain a variety of phytochemicals, like phenolic acids, stilbenes, anthocyanins, and proanthocyanidins, all of which are strong antioxidants.
Studies suggests that due to strong antioxidant activity in grapes, it inhibiting cancer cell proliferation and suppressing platelet aggregation.

SOOTHES STOMACH PAIN

The situation which causes irritation of pain in stomach called dyspepsia. Grapes helps to treat dyspepsia. Grapes is a light food with high percentage of water and low calorie. It removes the irritation in stomach. To get relief from dyspepsia you can eat 250 gm of grapes daily.

RELIEF IN CONSTIPATION

Grapes are great to treat dyspepsia. It is a laxative food which also helps to overcome constipation. Grapes have high content of fiber. 

Take 100 gm of snacks as a snack. It is an easy and effective way to eliminate constipation. If you have diarrhea, avoid eating grapes for sometime.

REDUCES CHOLESTEROL LEVEL

Grapes are rich in antioxidants property. These antioxidants significantly helps to reduce your cholesterol level. Polyphenol is an antioxidants which is helpful for keeping low your cholesterol level. Highest level of polyphenols found in grapes skin, seeds and stems.

The wine made from grapes extracts is also good to drink for you cardio health.

IMPROVES YOUR VISION

To keep your eyes healthy, you need to eat some specific foods with certain vitamins. Grapes have vitamin C as ascorbic acid. Actually these vitamins and minerals are called antioxidants so don't get confused. 

These antioxidants helps to keep your cells and tissues healthy. Eating grapes can reduce the risk of eye diseases.

HELPS TO TREAT ASTHMA

Asthma caused is an inflammation of the airways in the lungs.

"Asthma attack can be triggered by air pollution, allergens, exercise, infections, emotional upset, or certain foods."

Grapes have anti inflammatory property that helps to increase the moisture in lungs. Eating grapes (contains flavonoid) also prevents the inflammation of lungs which causes asthma.

INCREASES YOUR BONE STRENGTH

Weakness in your bones causes osteoporosis in which bones becomes less dense. Studies suggests that a grape rich diet boosts the bone calcium retention ability.

The phytochemicals found in grapes provides strength to the muscles tissues around bones.

MIGRAINE BUSTER

Migraine is a common problem among people. Grape juice and grape seed extracts may provide relief to your migraine problem.

Antioxidants like vitamin C, vitamin A, vitamin B2 are found in grapes. Grape juice with it's skin and seeds provides riboflavin and other nutritions to your body which helps to fight migraine. 

ANTI-AGING

Grapes extracts has resveratrol antioxidants which is able to induce the longevity genes such as SirT1 to your body. SirT1 is the most important anti aging gene found till date.

Muscadine grapes (mainly grown in south america) have 40 times more resveratrol than regular grapes and can induce the longevity genes like SirT1.

HELPS TO TREAT HEMORRHOIDS

Hemorrhoids are veins in your anus and rectum that have become inflamed and swollen.

Stomach problem, constipation and irritable bowl movement can cause hemorrhoids. 

Increase dietary fiber in your diet can helps you to get relief in hemorrhoids. Grapes have good quantity of fiber which helps in softening stools.

General recommendation for fiber is 25 gm (for women) and 38 gm (for men). Grapes contains 0.9 gm of nutritional fiber in 100 gm of serving.

HELPS TO PREVENT ALZHEIMER

Studies suggests that phytochemicals like antioxidants (polyphenols) and metabolites found in grapes helps to treat Alzheimer disease.

Alzheimer is a neurodegerative disease which affects people age above 65 years. Grapes and grape juice can improves brain health with Alzheimer patients. Antioxidants like Resveratrol in grapes is responsible for brain health.

Grapes have many nutritional health benefits as you see above. Grapes are rich in phytochemicals, minerals and other nutritions which helps you in maintaining your good health. Studies suggests different benefits from eating grapes although in-depth research on health benefits of grapes is being done. But you can enjoy eating grapes for a healthy life.



Resources:-
1. https://www.gov.mb.ca/agriculture/food-safety/at-the-food-processor/water-content-water-activity.html
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2728695/
3. https://www.health.ny.gov/publications/0911/

Health Benefits of Eating Cheese

Hi guys! You know, cheese is nutrient-rich and tasty. All of us have eaten cheese often. It is an important part of our breakfast. But do you know the health benefits of eating cheese regularly? Let’s discuss about it.

Cheese is a dairy product and made from milk which produced in a variety of shapes, textures and flavours.

Cheese comprises proteins and fat from milk. Generally the milk is from cows, buffalo, goats, or sheep.

It is highly nutritious and very rich in different vitamins and minerals.

The color of cheese can be yellow, white and green, and the consistency can range from hard to soft, depending on the type.

To make cheese, the milk is usually acidified and adding the enzyme rennet causes coagulation. In coagulation the solids are separated and pressed into final form.

How Nutritional the Cheese is?

There are different types of cheese available. Accordingly, the nutritional value of cheese varies widely. Nutritionally, cheese is essentially concentrated milk. It takes about 200 grams of milk to provide that much protein and 150 grams to equal the calcium.

For example, 100 gm of Swiss cheese has 37.1 gm of water, 26.9 gm of protein, 27.8 gm of fat and 5.4 gm of carbs while cottage cheese has 80 gm of water, 11.1 gm of protein, 4.3 gm of fat and 3.4 gm of carbs.

Cheese does contain some important nutrients, including calcium and protein, along with vitamin B12 and zinc. However, the calories can add up quickly if you aren't mindful. Softer cheeses tend to have fewer calories than hard cheeses. Cheese is also high in saturated fat, which is known to increase LDL cholesterol, the "bad" cholesterol. In fact, cheese is one of the biggest sources of saturated fat. Some research (supported by the Danish dairy board) suggests that full-fat cheeses don't seem to negatively affect LDL cholesterol as would be predicted based on its saturated fat content.

Interestingly, despite its higher calorie content, hard cheese like cheddar can be beneficial for your teeth. Aside from getting calcium and other minerals from it, consuming hard cheese generates saliva, which helps make your mouth less acidic and your teeth less prone to cavities.

Following are the health benefits of cheese you can enjoy:-

1. Cheese may help prevent cancer,

2. Cheese can help you stay slim and weight loss,

3. It is good for your bones,

4. It is good for building muscles because it is rich in protein,

5. It is good for your teeth because of high phosphorous content in cheese,

6. Cheese may help you on diabetes,

7. It helps to prevent hypertension,

Cheese contains many nutrients, including vitamins such as vitamin C, vitamin B6, vitamin B12, vitamin A, vitamin D, vitamin E and vitamin K. Other vitamins such as thiamin, riboflavin, niacin are also found in different types of cheese. Adding it to your diet also provides certain vital minerals such as calcium, sodium, zinc, phosphorus, potassium and iron to the human body.

Cheese also responsible to promote the growth of listeria bacteria which can cause infection and disease to an infant and pregnant women. Eating cheese can cause your cardiovascular diseases.

Cheese is a rich source of nutritional elements therefore it has many health benefits. Cheese should be mixed with other nutritional foods to get maximum benefits.

source: internet

How To Walk And Gets Maximum Benefits

Health benefits of walking are awesome! Regular walking daily with correct posture reduces health risks and have various overall health benefits like reducing the chances of cancer, type 2 diabetes, heart disease, anxiety disorder and depression. 
Morning walk is an everyday habit for most of us, but how to walk properly and gets maximum of its health benefits? Walking is an excellent form of exercise for people of all ages and abilities. 

Walking actually improves your blood circulation, reduces stress, helps in blood pressure, strengthen muscles, helps in weight loss, helps to get better sleep, boosts immune system, gets a better sun exposure. All of these leads to a longer life.

If you have not walked distances for some time, you should start slowly. Increase the length and pace of your walk gradually.

Start your walking program gradually, increasing length and pace as you get used to it. The following suggestions may help you to incorporate regular walking into your lifestyle.

Here are some tips on how to get started and how to prepare for walking.

Warm-up activity

Walking is different than running. Start slowly, do a few warm-up exercises like jumping jacks and stretches first. Warm up exercises energies your body for a better walk. 

Remember, don’t walk immediately after a big meal.

Build activity slowly 

Start with a 20-minute walk then increases gradually. Try to walk at least three times per week. 

Use the correct technique

Walk at a steady pace, swing your arms freely and stand as straight as you can. Your feet should step in a rolling action from the heel to the toe. Don't run fast suddenly if you are walking in a steady pace, it will only make you tired.

Shoes and socks

Wear thick comfortable cotton socks. Sensible, comfortable and lightweight shoes with support are best. Plenty of sports shoes are available in market. Choose wisely.

Weather

Wear suitable warm, light clothing in the winter and cool, comfortable clothes in the summer. Don’t forget your sunscreen and hat.

Water 

Drink water before and after your walk. Take water with you on your walk, especially in warm weather. 

Gadgets

Latest technology also helps you to get maximum benefits of walking. Digital wrist bands are available in the market which shows you how much calories you have burned or what is your pulse rate. You can use these techs to track your health while walking.

Music

Listening music while walking can be helpful. Soothing music helps you get motivated for a longer walk. Fix you music player at your wrist or your upper arm.

Cool down

Make sure you cool down after a long fast walk. Do a few stretching exercises post walking. 


As you know that regular and brisk exercise of any kind can help to improve confidence, stamina, energy, weight control and life expectancy and reduce stress. 

It can also reduce the risk of coronary heart disease, strokes, diabetes, high blood pressure, bowel cancer and osteoporosis. 

Scientific studies have also shown that walking, besides its physical benefits, is also beneficial for the mind. Walking  improving memory, learning ability, concentration and abstract reasoning. 

Life expectancy is also increased even for individuals suffering from obesity or high blood pressure. Walking also improves bone health, especially strengthening the hip bone.  

So walk regularly and daily, at least 5 days in a week and gets maximum health benefits including weight control.

Resources: 
betterhealth.vic
google 
Wikipedia 

Amazing Health Benefits Of Regular Exercises

You can complement your good eating habits with regular exercise routine. You keep your skin clean. You condition your hair. You're eating right. You're doing all you can to look and feel great. But are you missing out on an important part of a healthier lifestyle?

No matter what your age or shape, you should exercise daily. Not only does exercise tone your overall body, it strengthens your muscles, keeps your bones strong, and improves your skin. And there are more benefits of exercise like increased relaxation, better sleep and mood, strong immune function, and more. 

Want to feel better, have more energy and perhaps even live longer? Look no further than exercise. The health benefits of regular exercise and physical activity are hard to ignore. And the benefits of exercise are yours for the taking, regardless of your age, sex or physical ability. Need more convincing to exercise? 

Here are the benefits of regular exercise.

EXERCISE HELP WEIGHT CONTROL

Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. You don't need to set aside large chunks of time for exercise to reap weight-loss benefits. If you can't do an actual workout, get more active throughout the day in simple ways by taking the stairs instead of the elevator or revving up your household chores.

EXERCISE HELP AGAINST HEALTH CONDITIONS & DISEASES

Are you worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight, being active boosts high-density lipoprotein (HDL) or "good" cholesterol and decreases unhealthy triglycerides. 

Regular exercise keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases. In fact, regular physical activity can help you prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, certain types of cancer, arthritis and falls.

EXERCISE HELPS TO IMPROVE MOOD

Need an emotional lift? Or need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help. 

Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.

EXERCISE BOOST ENERGY

Regular physical activity can improve your muscle strength and boost your endurance. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. And when your heart and lungs work more efficiently, you have more energy to go about your daily chores.

EXERCISE HELPS TO SLEEP BETTER

Struggling to fall asleep? Or to stay asleep? Regular physical activity can help you fall asleep faster and deepen your sleep. Just don't exercise too close to bedtime, or you may be too energized to fall asleep.

EXERCISE IMPROVES YOUR LOVE LIFE

Do you feel too tired or too out of shape to enjoy physical intimacy? Regular physical activity can leave you feeling energized and looking better, which may have a positive effect on your love life. But there's more to it than that. Regular physical activity can lead to enhanced arousal for women. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise.

EXERCISE MAKES FUN

Exercise and physical activity can be a fun way to spend some time. It gives you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy. 

Social physical activities can also help you connect with family or friends in a fun social setting. So, take a dance class, hit the hiking trails or join a soccer team. Find a physical activity you enjoy, and just do it. If you get bored, try something new.

EXERCISE MAKES YOUR BONES STRONG

Regular, moderate exercise particularly weight-bearing exercises like walking, running, jogging, and dancing keeps your bones strong. Studies show that resistance (strengthening) exercises also boost bone mass and keep muscles strong.

EXERCISE INCREASE GLOW OF SKIN

Exercise also boosts circulation and the delivery of nutrients to your skin, helping to detoxify the body by removing toxins (poisons).

As exercise boosts oxygen to the skin, it also helps increase the natural production of collagen, the connective tissue that plumps your skin. Your skin will "glow" after exercise, because of the increase in blood flow.

Exercise and physical activity are a great way to feel better, gain health benefits and have fun. As a general goal, aim for at least 30 minutes of physical activity every day. If you want to lose weight or meet specific fitness goals, you may need to exercise more. Remember to check with your doctor before starting a new exercise program, especially if you haven't exercised for a long time, have chronic health problems, such as heart disease, diabetes or arthritis, or you have any concerns.

Free Image source:

https://www.pexels.com/photo/group-of-woman-doing-yoga-868483/