Amazing Health Benefits of Ajwain or Carom Seeds

Ajwain, also known as carom seeds, are small, oval-shaped seeds that have a strong, pungent flavor and aroma. They are commonly used in Indian cuisine and have been used for medicinal purposes in traditional Indian medicine for centuries.

Some of the health benefits of ajwain seeds include aiding digestion, relieving respiratory issues, reducing pain and swelling, regulating blood sugar levels, promoting heart health, boosting immunity, and improving skin health.

Health benefits -

• Digestion: Ajwain seeds have carminative properties that can aid in digestion and relieve digestive problems such as bloating, gas, and stomach aches.
• Respiratory issues: Ajwain seeds have antimicrobial properties and can help relieve respiratory issues like cough, cold, and bronchitis.
• Anti-inflammatory: Ajwain seeds contain thymol, which has anti-inflammatory properties, making it effective in reducing pain and swelling in the body.
• Blood sugar control: Ajwain seeds have been shown to have a positive impact on blood sugar levels and can be beneficial for people with diabetes.
• Heart health: Ajwain seeds have been shown to lower blood cholesterol levels and have a positive impact on heart health.
• Pain relief: Ajwain seeds have been used as a traditional remedy for pain relief, particularly for menstrual cramps and arthritis.
• Skin care: Ajwain seeds can be used in a variety of skin care remedies due to their antifungal and antibacterial properties.
• Immunity boost: Ajwain seeds contain antioxidants that help boost the immune system and protect the body from oxidative damage.
• Pregnancy: Ajwain seeds can help alleviate pregnancy-related symptoms such as nausea and indigestion.

How to use ajwain for its health benefits? -

• Consume it raw: Chewing on a few raw ajwain seeds can help with digestive problems and freshen breath.
• Make a tea: Boil water and add ajwain seeds to make a tea, which can help relieve respiratory issues and soothe an upset stomach.
• Add it to cooking: Ajwain seeds can be added to dishes while cooking to enhance the flavor and health benefits.
• Apply it topically: Mix ajwain oil with coconut oil and apply it topically for pain relief and skin care.

Keep in Mind -

It's important to note that ajwain seeds can be toxic in large amounts, so it is recommended to consume them in moderation. Additionally, people with certain medical conditions such as ulcers, acid reflux, and pregnancy should consult with a doctor before consuming ajwain.

 

Best Natural Sweetener You Can Use Instead Of Sugar

Diabetes problem is becoming common now a days. Our lifestyle making it worse day by day. Lack of physical activity and bad eating habits helps to increase the risk of diabetes. To prevent diabetes we need to maintained a good eating habit with regular physical activities. Choose food with lower sugar especially added sugar. There are some sugar alternative which have glycemic values, it means they do not increase your blood sugar level.

Here are some natural sweetener which you can use in place of sugar.

COCONUT SUGAR

It is a natural sweetener and derived from the sap of coconut palm. Experts suggests that coconut sugar contains several nutrients, making it an alternative to traditional cane sugar or high fructose corn syrup. In addition to retaining nutrients from the palm, coconut sugar also may have a lower glycemic index than traditional sugar which is good for diabetes patients. 

Coconut sugar has several other health benefits due to it's nutrition rich property. It has Zinc, calcium, potassium, polyphenols, and antioxidants.

VANILLA EXTRACT

You might be very well aware of vanilla beans. Vanilla beans often remind us of cupcakes and lattes, birthdays and candles and ice cream. Vanilla beans are used for pain relief and increasing brain power. It has strong anti-inflammatory phytonutrients. Vanillin found in vanilla beans is known to activate receptors that relieve pain, reduce stress, and enhance cognitive function. Thus, making vanilla powerful anti-inflammatory, brain-powering beans. 

Vanilla beans also used as a sweetener which is very good and enjoyed by most of the people. It has so many health benefits like it may alleviate anxiety, combats free radicals and oxidative stress, aids in weight loss, anti-inflammatory properties, anti-cancer benefits, mood enhancer, cognitive benefits, aphrodisiac properties

MAPLE SYRUP

Maple syrup is a very good sweetener in comparison to honey. It has fewer calories and higher mineral content than honey. Maple syrup rich in manganese and zinc because of these, this sweetener packs a little more than just its sweetness. Manganese is an essential enzyme co-factor in cell energy production and detoxification. While zinc is essential for healthy cells and a healthy prostate. 
Maple syrup has other health benefits like anti-cancer, anti-inflammatory, and immune boosting properties. 

Maple syrup has been known to cause less gas and discomfort than most other sweeteners.

ALMOND EXTRACT

Almonds one of the best food around us and everyone aware of that. Almonds are filled with good fats, protein, vitamins and minerals, making them one of the most nutritionally complete foods around. Experts suggests that they may also help prevent blood sugar spikes and regulate insulin levels. 

Several different studies have shown that eating almonds or almond products with refined carbohydrates dramatically reduces the "glycemic impact" of that carbohydrate. Additionally, this balancing effect is proportional to quantity.

Almond extract contains omega-3, omega-6, and omega-9 fatty acids; manganese, vitamin E, magnesium, potassium, tryptophan, copper, riboflavin, phosphorus, iron, calcium, zinc, biotin, protein, and fiber

BLUE AGAVE NECTAR 

Agave nectar is a fructose-rich liquid sweetener derived from a plant, and is often promoted as a low glycemic alternative to refined sugar.

This 100% plant-based sweetener originated from the blue agave plant, the same cactus from which tequila is derived. The good factor for this sweetener option is its comparatively lower glycemic index. With lower GI value, your blood sugar will not spikes up. Additionally, agave nectar is sweeter than most other sugars (about 1.5 times sweeter than regular table sugar), so less is needed to achieve the same taste, which saves calories for those looking to manage their weight.

Different studies results suggest that in comparison to sucrose, agave nectar may have a positive influence on weight gain and glucose control.

DATES 

Dates fruit can easily become your natural sweetener. Date fruits have also been used in several forms such as syrups, spread, sugar and flour as a sweetener in food. To reduce the consumption of added sugar, and enjoy the sweet taste, dates in various forms have potential to blend in ethnic food preparation. 

Date fruits have several health benefits like promotes muscle development, supports intestinal and colon health, increases stamina, lowers blood pressure, supports heart health, combats free radicals and other toxins, low GI index. Actually dates have more potassium than bananas in equal quantity. 

READ MORE: Amazing Health Benefits of Eating Nuts Everyday You Never Know

7 Best Tips To Reduce Sugar From Your Food You Never Know

You must control sugar content in your food to get a healthy life. If you have diabetes then it becomes extremely important to control your blood sugar level and eat food with lower glycemic indexes. Sugar have calories like in soft drinks or candy, it can increases blood sugar and leads to weight gain. Your healthy lifestyle should avoid food products with added sugar or concentrated beverages because these are not good for your health. 

You can easily cut down the sugar from your daily food. Here are some tips to avoid or cut down the sugar content from your food easily.

1. It is good to remove the table sugar (white and brown), syrup, honey and molasses. Cut the sugar content from the food yo make regularly at home cereal, pancakes, coffee or tea. Try cutting the usual amount of sugar you add by half and wean down from there.

2. Avoid soft drinks as much as you can. They have large amount of added sugar which is not good for your health. Replace soft drinks with water. Water is best, but if you want something sweet to drink or are trying to lose weight, diet drinks can be a better choice than sugary drinks.

3. You should avoid heavy fruit syrup (concentrated) because it may have extra sugars. Eat real, frozen, dried or canned fruits only. Fruit in natural juice form is also preferable. If possible, you can remove the excess syrup of juice with the help of colander.

4. Read food labels carefully and choose the food product products with the lowest amount of sugar. Some products like dairy and natural , may have natural sugar. But some food products contains added sugar so choose carefully. You can also add fresh fruits or dry fruits in your cereal or oatmeal instead of sugar.

READ MORE:- 10 Most Powerful Foods Which Helps To Burn Fat You Never Know

5. At home, while baking cookies, brownies or cakes, you can cut the sugar quantity by one half or one third. You may not feel the difference while eating them with less sugar.

6. You can use extracts like vanilla, orange, almond or lemon instead of adding sugar. Vanilla beans and almond extracts have sweet flavor therefore it's extracts can work in place of sugar. Also these extracts have lower glycemic index therefore will not increase the blood sugar level.

7. Try to avoid sugar completely. Prepare your mind to avoid that additional sugar to put in your food. Your body will get natural sugar from foods. So eat healthy foods and prepare foods with different spices to get delicious taste.

READ MORE: The Best And Worst Low Carb Food You Never Know.

10 Best Tips To Eat Healthy Daily You Never Know

In order to get a healthy life, you should eat good and exercise daily. Similarly your family deserve better and healthy food. Small members of your family may or may not know the benefits and drawbacks of different food items. You should take a lead and make them learn to eat good. A healthy family is a good family.

Here are some tips you can use to eat healthy daily.

Try eating new fruits and vegetables daily. Let your family, specially your children to pick new fruits or vegetable in the grocery store. If they are interested in cooking also, let them explore the way to cook that. By doing this your family will eat good food daily with essential vitamins and minerals.

Whole grain food is always the best choice. It is good for your digestion. Fill up your kitchen with whole grain foods like bread, brown rice, oats, popcorn etc. Eating good fats are also important and some fats are better. Avoid butter and other refined oils. Use corn, olive, safflower, sesame and sunflower oil for cooking.

Develop good eating habits. Try to teach your children which are good food to eat and what to avoid for a good health. By doing this you can involve everyone in your family for a healthy lifestyle change. 

Non veg foods like chicken, fishes and eggs are also important and nutrition rich. You can limit your red meat intake. chicken and fishes are  a good source of protein. You can find healthy omega-3 fatty acids in fishes. Teach your family to eat chicken, fishes and their benefits for a good health. 

Teach your children how to read nutrition labels on the food items. Soon they will know what to read on the food labels. Pick healthy foods that provide nutrients like vitamins, minerals, and dietary fiber but limit sodium, added sugars, saturated fat and trans fat.

Cooking at home helps you to control your meal portion size and the quality of the ingredients. Try to eat at home and cook good food while avoid the junk food. So, avoid eating out and cook food for your family at home.

It is better to have fruits and vegetables for snacks than some fried food items. Your children loves fruits so make mix fruit salad for them. Keep them available at your home all the time. Your family is more likely to grab fruits and vegetables over other items if they’re readily available.

Reducing salt from your food is very good. Learn how to reduce salt from your food and teach to your family also. Avoid processed foods because the have higher sodium content. 

READ MORE : Amazing Health Benefits of Eating Nuts Everyday You Never Know

Include dry fruits like nuts, cashew and peanuts in your food. A handful of nuts are very good for your health and a good option for snacks. These are nutrition rich foods and your children will loves eating them. Almonds, hazelnuts, peanuts, pecans, pistachios and walnuts are all good choices.

Pack your own food while go picnic. It is important not to eat food from outside because it may have higher sodium content you don't know about the ingredients used. So package your own healthy snacks. Put cut-up veggies and fruits in portion-sized containers for easy, healthy snacking on the go, without the added sugars and sodium.

READ MORE : 10 amazing food portion control tips you never know.

Amazing Health benefits Of Dates You Never Know

Dates fruit are very common food in the middle east. Various types of dates are found worldwide mainly Khodry, Khalas, Ruthana, Sukkary, Sefri, Segae, Ajwa, Hilali and Munifi. Dates and their constituents show a role in diseases prevention through anti-oxidant, anti-inflammatory, anti-bacterial activity.

Dates are very useful and healthy for our body because of its constituents. Dates have dietary fibers, protein, vitamin, iron etc.

Here are the important health benefits of eating dates regularly.

Anti Diabetic

Diabetes is a widely spread diseases. The number of diabetes patients increasing every year. Presently the treatment of diabetes based on synthetic medicines or oral hypoglycemic agents is effective but is has some adverse effects also. Therefore natural products and their constituents is a good approach in the control of diseases like diabetes as they are less toxic and free from side effects than synthetic ones. 

There are various active compounds present in dates (Phoenix Dactylifera Extract) such as flavenoids, steroids, phenol and saponines, which play a role as anti-diabetic. Another important study showed that consumption of dates may be of benefit in glycaemic and lipid control of diabetic patients.

Anti Cancer

Cancer is another disease which is spreading fast. But date fruit may have some benefits which can prevent the cancer.

Cancer caused by the alteration in mechanism of action of genes. There are numerous chemo preventive agents used to cure various types of diseases including cancer. But these drugs show an adverse side effect through alteration in gene normal action.

The dates fruits constituents has shown the anti tumor activity but its exact mechanism of action of dates and their constituents in the prevention of tumor is not known exactly. Earlier studies reported that beta D-glucan from dates has shown anti tumor activity.

Anti Inflammatory

Dates are very useful in case of inflammation. Inflammation is one of the important defense mechanisms against various factors such as infection, burn, toxic chemicals, allergens and other stimuli. Transcription factors LOX and NF-kB play a significant role in the inflammation, cancer, diabetes and other diseases.

It is believed that natural products are a good remedy in the suppression of NF-kB and acts as anti-inflammatory agents. Some studies have shown that constituents of plants such as phenolics and flavonoids act as excellent anti-inflammatory agents.

Date fruits play a significant role as anti-inflammatory and recent report on the Ajwa dates showed that ethyl acetate, methanolic, and water extracts of Ajwa dates inhibit the lipid peroxidation cyclooxygenase enzymes COX-1 and COX2. A study in the support of dates as anti-inflammatory showed that the leaves of dates can be considered as a good source of natural antioxidant and anti-inflammation drugs.

Anti Microbial

Studies shows that eating dates fruit regularly strengthens your immune system. The incidence of drug resistance against microbial pathogens is increasing significantly worldwide. Bacterial resistance against antimicrobial agents is one of the major difficulties in treatment.

An important study showed that the effect of methanol and acetone extracts of leaves and pits of Dates fruit prevents the growth of F. oxysporum, Fusarium sp., F. solani, A. alternata, Alternaria pathogens.

Anti Oxidants

Antioxidants are important for our body. Antioxidants are chemicals that interact and deactivate the free radicals, therefore preventing them from causing harm to our body. The prevention of actions of free radical is important step in the management of various diseases.

Dates fruits have high composition of carbohydrates, salts and minerals, dietary fibre, vitamins, fatty acids and amino acid gives a unique value in human nutrition. A recent report showed that aqueous extracts of dates have antioxidant, antimicrobial and anti-mutagenic activity. Some studies also shows that dates constitutes good source of antioxidant and have the highest concentration of polyphenols among the dried fruits.

Positive Effect on Fertility

Dates fruits have some important constituents and each constituent play a role in the management of diseases and fertility.

Dates helps in infertility or problem in reproductive system. Numerous studies or reports are in the support of dates in solving the problem of infertility. Earlier investigators have shown that micro elements from date palm polen extract (DPP) such as estrone, sterols, and other agents that influence male fertility.

Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3992385/

How Much Dairy Food You Need For Your Better Health You Must Know?

Milk and Yogurt 

Do you hate drinking milk in your adult age? You may be but it is the main food item since your childhood. Milk, yogurt, butter etc dairy foods are the integral part of our diet. Fat free or low fat dairy food items have positive impact on your overall health.

There are 5 food groups recommended by the ADG (Australian dietary guidelines) we eat everyday.

These 5 food groups are:-

1. Vegetables and legumes/beans.
2. Fruits.
3. Grain (cereal) foods, mostly wholegrain and/or high cereal fiber varieties.
4. Lean meats and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans.
5. Milk, yogurt cheese and/or alternatives, mostly reduced fat.

Dairy foods like milk is rich in calcium which is crucial for our bone health. Yogurt, cheese and other dairy products have numerous health benefits like prevention of heart disease and high blood pressure.

BENEFITS OF EATING DAIRY PRODUCTS

Researches indicates that during childhood, intake of milk and dairy products was associated with reduced risk of obesity.

Dairy products are full of nutritions and contains calcium, potassium, phosphorous, magnesium, protein, vitamins etc. All these nutrients are important for your health and developing a healthy immune system.

Consumption of dairy products is linked to improved bone health and may reduce the risk of osteoporosis.

Dairy products are rich in potassium. Potassium may help to maintain healthy blood pressure. Dairy products, especially yogurt, fluid milk, and soymilk (soy beverage), provide potassium.

The intake of dairy products is especially important to bone health during childhood and adolescence, when bone mass is being built.

Intake of dairy products is also associated with a reduced risk of cardiovascular disease and type 2 diabetes, and with lower blood pressure in adults.

Low fat or fat free dairy products provide almost no fat to your body.

Intake of milk and dairy products was associated with a neutral or reduced risk of type 2 diabetes and a reduced risk of cardiovascular disease.

Dairy products helps in weight loss. Dairy products contains protein and it is a good source of essential amino acids for muscle protein synthesis and thus helps to maintain the metabolically active muscle mass during weight loss.

Studies and evidences suggests that a high intake of milk and dairy products regularly (200 to 300 ml per day), does not increase the risk of cardiovascular disease.

Latest studies also indicates that consumption of milk and dairy products probably protects against colorectal cancer, bladder cancer, gastric cancer, and breast cancer.

DAIRY FOOD RECOMMENDATION

ADG recommends higher intakes of dairy products for every age group. Following is the recommended dairy food intake:-

dairy food recommendation | source legendairy

WHY ARE YOU NOT HAVING ENOUGH ?

Most of the people are away from the health benefits of dairy food items because they don't include it in their diet. People think that cheese or other dairy products increase their weight. But actually consumption of three to four daily serves of dairy foods, such as milk, yogurt and cheese, as part of a balanced diet is not linked to weight gain.

If you include 3 to 4 daily serves of dairy foods in your balanced diet. It will help in weight loss and waistline.

Avoid eating junk foods like pizza, burger, fried potatoes, cakes, alcohol, biscuits, ice creams etc and replace them with milk, yogurt and cheese to get a healthy body.

INCREASE YOUR DAIRY FOOD INTAKE

Dairy foods are good and easily available near you. Cow's milk considered to be healthiest. Drink a glass of milk daily to get a good health.

Following are the way you can increase your dairy food intake daily easily:- 

• Have a bowl of fruit and yogurt for breakfast or after a workout. 
• Include cheese in a salad or sandwich. 
• Dollop natural yogurt on a jacket potato. 
• Blend together some fruit, yogurt and milk. 
• Grate or shave Parmesan or mozzarella cheese on pasta dishes. 
• Have a warm glass of milk in the evening. 

Why Whole Grain Food? Amazing Facts And Benefits You Never Know

Whole grains has so many health benefits. It provides many different nutrients to our body that are important for the health. Having whole grains food in your diet can save you from the risk of some chronic diseases. It also helps in a healthy weight management. Oatmeal, cereals and whole wheat flour are the popular food items.

All whole grain kernels contain three parts- the bran, germ, and endosperm. Each section houses health-promoting nutrients.

• The bran is the fiber-rich outer layer that supplies B vitamins, iron, copper, zinc, magnesium, antioxidants, and phytochemicals. Phytochemicals are natural chemical compounds in plants that have been researched for their role in disease prevention. 
• The germ is the core of the seed where growth occurs; it is rich in healthy fats, vitamin E, B vitamins, phytochemicals, and antioxidants. 
• The endosperm is the interior layer that holds carbohydrates, protein, and small amounts of some B vitamins and minerals.

What Are The Nutrients It Have?

• Dietary fiber: Whole grains has dietary fibers which may help reduce blood cholesterol levels and may lower risk of heart disease, obesity, and type 2 diabetes. Dietary Fiber in your food is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as whole grains help provide a feeling of fullness with fewer calories.

• Vitamin B: The B vitamins thiamin, riboflavin, and niacin play a key role in our metabolism as they help the body release energy from protein, fat, and carbohydrates. B vitamins are also essential for a healthy nervous system. Many refined grains are enriched with these B vitamins.

• Folic Acid: Folate or folic acid helps the body form red blood cells. Folic acid is important for a pregnant lady and can take it's supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.

• Iron: Iron is also important to our body. Women suffers iron deficiency mostly. Iron is used to carry oxygen in the blood. Many teenage girls and women in their childbearing years have iron-deficiency anemia. They should eat foods high in heme-iron (meats) or eat other iron containing foods along with foods rich in vitamin C, which can improve absorption of non-heme iron. Whole grains foods are a rich source of iron.

• Minerals: Whole grain foods are sources of minerals like magnesium and selenium. Magnesium is responsible for the bone building and releasing energy from muscles. Selenium is important to prevent cell's oxidation and boosts immune system.

What Are The Food Groups Of Whole Grain?

Oatmeal is a brilliant breakfast recipe for a healthy day.

Grains (cereal) foods can be broken up into four main groups. The main sub-groups are-

• Breads - Wholemeal, wholegrain, white, rye, pita, lavash, naan, focaccia, crispbreads, damper.

• Breakfast Cereals - Ready to eat, high fibre (wholegrain) oats, porridge, muesli, wholewheat biscuits.

• Grains - Rice, barley, corn, polenta, buckwheat, spelt, millet, sorghum, triticale, rye, quinoa, semolina.

• Other products - Pasta, noodles, English muffin, crumpet, rice cakes, couscous, bulgur, popcorn, flour.

What Are The Health benefits Of Eating Whole Grain Food

• Whole grain food is beneficial for our heart health. Eating whole instead of refined grains substantially lowers total cholesterol, low-density lipoprotein (LDL, or bad) cholesterol, triglycerides, and insulin levels. American guidelines suggests the consumption of at least three 1 ounces serving in a day.

• Whole grain food contains dietary fibers which is good to reduce constipation. Whole grains, such as whole wheat bread and pasta, oatmeal, and bran flake cereals are good to eat.

• Whole grain foods have less calories but keeps your stomach full. So it helps you on your weight lose program.

• Whole grain foods has folic acid which helps to protect pregnant women from any defects during fetal development.

References:
https://www.choosemyplate.gov/grains-nutrients-health

https://www.eatforhealth.gov.au/food-essentials/five-food-groups/grain-cereal-foods-mostly-wholegrain-and-or-high-cereal-fibre

Best Tips On Healthy Food You Should Eat At Your Teen Age

A study reveals that adolescents failed to meet sufficient nutritional requirements and they had an imbalanced diet, which was considerably low in several essential nutrients and high in some food materials.

When you become older you are able to take decisions about your clothes, music, friends etc. You are ready to decide what to eat and what not to eat. The teen age is actually a little difficult because new things need to learn about the culture and society. It is also very important to take care of your body and health because now your nutritional needs has changed. You need to respond as per your body requirement

You can start making healthy decisions about what you eat and drink, how active you are, and how much sleep you get. Your food choices linked with the obesity. Obesity is a common problem among the people between 12 to 19 years of age. But changes in your food and lifestyle helps you to get a healthy weight.

Your body needs calories everyday. Different people need different amounts of calories to be active or stay a healthy weight and it depends on whether you are male or female, your genes, how old you are, your height and weight, whether you are still growing, and how active you are.

TEENAGER'S NUTRITIONAL REQUIREMENTS

Some teens try to weight loose by eating little. It is not advisable because it harms their body. Less food means less nutrients which is not good at teen age. A healthy weight can be achieved by following a good diet plan and regular exercise. 

You need more nutritions at teen age. Your body is growing at this age which demand good vitamins, mineral, antioxidants and other nutritions. Good food choices provide all the essential nutritions to your body. Good food also boosts your immune system and avoid diseases. Eating healthy food at teen age will help you and your body at the later stages of your life. 

At teen age, he or she may caught by some bad habits like smoking and drinking. This will lead to problems only. Drinking and smoking leads to respiratory and cardiovascular diseases.

Do regular exercises with a healthy diet plan. 

AT TEEN AGE YOU REQUIRED MORE NUTRIENTS

• Calcium, to build strong bones and teeth. Good sources of calcium are fat-free or low-fat milk, yogurt, and cheese.

• Vitamin D, to keep bones healthy. Good sources of vitamin D include orange juice, whole oranges, tuna, and fat-free or low-fat milk.

• Potassium, to help lower blood pressure. Try a banana, or baked potato with the skin, for a potassium boost.

• Fiber, to help you stay regular and feel full. Good sources of fiber include beans and celery.

• Protein, to power you up and help you grow strong. Peanut butter; eggs; tofu; legumes, such as lentils and peas; and chicken, fish, and low-fat meats are all good sources of protein.

• Iron, to help you grow. Red meat contains a form of iron that your body absorbs best. Spinach, beans, peas, and iron-fortified cereals are also sources of iron. You can help your body absorb the iron from these foods better when you also eat foods with vitamin C, like an orange.

NUTRITIONAL FOODS TO EAT

• Eat vegetables and fruits and make your plate half of it. Dark green, red, and orange vegetables have high levels of the nutrients you need.

• Choose whole grains food like whole-wheat bread, brown rice, oatmeal, and whole-grain cereal, instead of refined-grain cereals, white bread, and white rice.

• Eat protein rich foods like chicken, meat, eggs, seafood, beans, nuts etc. protein is a basic building blocks of your body. It is essential for your growing need.

• Dairy products are rich in calcium. Eat more dairy items for strong bones. Eat low fat or fat free dairy products. 

• Fat are good and they provide energy to your active life. Some fats, such as oils that come from plants and are liquid at room temperature, are better for you than other fats. Foods that contain healthy oils include avocados, olives, nuts, seeds, and seafood such as salmon and tuna fish.

Teenagers should eat sufficient nutritious foods to grow and develop normally. They should be physically active every day and their growth should be checked regularly. The awareness about healthy foods and it's effect among teenagers should be increase.

Reference:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4476009/

https://www.niddk.nih.gov/health-information/weight-management/take-charge-health-guide-teenagers

Best Tips On How To Stay Healthy And Fit In Winter Season

You need to take care of yourself in winter season. Like summer season, you can get some health related problems in winter season too. Several health conditions may feel worse in winter than summer. Cold weather may feel dangerous for the people who have chronic diseases. So you need to prepare yourself for winter with some health tips.

PREVENT COLD, FLU AND INFECTIONS

You know that cold and flu are the most common problem in winter. It is interesting to know that more than 200 viruses can cause cold. Flu is caused by different group of viruses and may lead to severe health problem. Antibiotics is ineffective against cold and flu because it works on bacteria not on viruses.

To prevent cold and flu you can do something like cover your nose while you sneeze or cough. Through tissue used during sneeze or cough in the waste bin. Wash your hands properly and use alcohol based hand sanitisers. Avoid touching your eyes, nose or mouth to stop spreading of germs. Try to avoid contact with people who has cough and cold.

EAT HEALTHY FOOD

A healthy and balanced diet is the key to remain fit in every season. You will get vitamins, minerals and other benefits by eating good food. It also helps you to recover quickly.

You should include food in your diet which has protein, fiber, antioxidants and vitamins. Prefer low sugar and fat diet. 

Healthy food increases your immune system and avoid diseases. 

DRINK WATER PROPERLY

You should drink plenty of water in every season. You may feel less thirsty in winter as compare to the summer. Skin problems, like eczema, also become more common in the winter because of the change in temperature, blustery weather and indoor heating can dry out our skin.

It is important to keep your body hydrated. Dehydration can be dangerous to you. Drinking water makes your skin healthy and flush out toxins from your body.

BE ACTIVE

We will become less active during winter season. Even we become lazy while getting out of bed. Keep yourself active to avoid seasonal affective disorder or SAD.

Seasonal affective disorder (SAD) is a mood disorder subset in which people who have normal mental health throughout most of the year exhibit depressive symptoms at the same time each year, most commonly in the winter. People may sleep too much or have little energy.

Try to keep yourself active. Go and attend gym session, walk a mile, use stairs etc. Being active you can keep yourself warm also.

STAY WARM

People with heart conditions and respiratory problems are faced worse time in winter. First of all you should keep you warm.

To stay warm wear good warm clothes. Eat regular to keep your energy level high. Drink hot drinks regular. keep door and windows closed while you are inside.

AVOID MOULD GENERATION AT HOME

Mould is a fungus and found at your home. It founds in wardrobe spaces, wet areas like bathroom or laundry. It generally generate on the area which is not dry.

Mould can affect your health and caused some common problems like running nose, eye irritations, cough, respiratory problem, fatigue and headache.

Mould generates if there is no proper ventilation. So provide ventilation to your wardrobe and deepest places. Proper heating is also important inside your home. Don't let the spaces at your home remain wet and keep it dry.

AVOID WOOD SMOKE

It is dangerous to keep alive a smoky wood heater or chimney inside your home without proper ventilation. Particles in smoke can cause you irritation to your nose, eyes and throat. it can trigger your asthma.

Smoke is harmful if you have asthma problem. To avoid wood smoke first of all try to find out other medium for heating. If other methods for heating are not available then do small pieces of wood to burn. Proper ventilation is required. Put slowly the wood pieces in your wood heater and try to minimize the smoke it is generating. 

MANAGE YOUR ASTHMA

As colds and flu are more common in winter, the change of climate can trigger asthma attacks among people especially in children. Breathing in cold air, wood smoke, and mould associated with winter climates, can also induce asthma symptoms.

Contact your doctor immediately if your family member's respiratory health is not good.


These are the common problems and their solution which arises during the winter. You should keep checking your health status. Cold and flu affects your day to day life and it is a very common problem among people. It spread very fast so keep an eye on it and maintain your personal hygiene to keep cold and flu out.

5 Best Eating Habits To Get You A Healthy Life Style

Healthy eating habit is good for your overall health. Seasonal and domestically grown foods are the best option to get more nutritions in your diet. 

Every one deserves a good and healthy lifestyle. If you are eating food just only for weight loss then you should think again. 

If your goal is just to reduce your belly and for this you are doing dieting, eating only selected food then you are making mistake. The mistake is not to enjoy your food!

Here are the 5 best eating habits you can adapt to get a healthy life style.

1. EAT MORE GOOD FAT

To get weight lose you first cut fat but it is not always the healthiest way. Actually it is an important source of energy.

Fats are of 2 types, monounsaturated and polyunsaturated. Monounsaturated fat considered to be the healthiest fat. Avocado, walnuts, Olives,  almonds and salmon fish are the examples of monounsaturated fats. These nutrition rich foods gives you a good dose of monounsaturated fat and prevent diseases to catch you.

In a more healthier way, you should include beneficial fat in your diet. Expert nutritionist advises that you should not fear eating fat. Fats are not to avoid.

Polyunsaturated fats are also not completely harmful. Like Omega 6s, they are not harmful for your health but not much beneficial like omega 3.

2. SAY NO TO DIETING 

Dieting is not a solution for your overweight. Eating should be good for your body and your mind should accept this. You should listen what your mind says about the food you are eating. Eat slowly and enjoy the meal. Notice the taste of the food. 

You should not focus on the weight lose, just make a relationship with your food. Your body needs good food so stop craving eating, understand your food requirement and improve your eating habits.

Give yourself permission to eat what you want and make sure you enjoy it, without feeling guilty. The food loses its power over you. So you eat less and crave that particular food less often.

3. TRY TO BECOME VEGETARIAN

It does not mean to become pure vegetarian, it's up yo you. Actually it means to eating less animal protein. health benefits are huge when we grow foods to eat. 

Plant based foods are fiber rich which helps to regulate blood sugar level and keeps you fill. It also healthy for your gut.

Vegetarian meals helps to get varieties of minerals, vitamins, antioxidants and other nutritional elements. This kind of meal boost your immune system.

Eating more plant protein helps detoxification of your body in a gentle way.

Being vegetarian also helps to remain in shape. You can easily drop some extra weight.

4. EAT SEASONAL FOOD

You eat a lots of fruit and vegetables throughout the year. When you diet, you eat selected foods daily and regularly. But do you think it is correct to force yourself to eat something specific?

You should enjoy your meal, fruit and vegetables. Actually variety of foods spice up your daily life. The benefit of eating variety of food helps to get more nutritions you need.

Eating seasonal fruits and vegetable are the best options to get varieties of nutritions. They are locally produced and easily available. Seasonal food are fresh and rich of vitamins and antioxidants while stored food have less vitamins and antioxidants content. 

The nutritions like vitamins, minerals etc rapidly decreases when stored for a longer period of time. Eating seasonal food also makes you interested in different foods throughout the year.   

5. CONTROL RISK OF DIABETES

Now a days, more people are being caught by diabetes risk although the awareness among people  is increased. People opts sugar free food and drinks in order to remove excess weight. The health risk from artificial sweeteners is also increasing.

Sugar is of course bad for your health. It actually increases your weight and risk of obesity. Obesity can result in cardiovascular diseases and diabetes.

There are some alternatives of artificial sweeteners like coconut sugar. Coconut sugar can be used like traditional sugar and has probiotic property. This probiotic add beneficial bacteria to your stomach and removes bad bacteria. It also include minerals, vitamins and antioxidants which are good for your health.

Do exercises regularly, control your sugar intake and eat good food to prevent risk of diabetes.