Missy Elliott’s Weight loss fight with Graves' disease

 

Missy Elliott is an American rapper, singer, songwriter, record producer, and actress. She was born on July 1, 1971, in Portsmouth, Virginia, and is widely regarded as one of the most influential female rappers of all time.

Missy Elliott made her debut in the music industry in the late 1990s as a member of the group Sista, and later launched her solo career in 1997 with the release of her debut album, "Supa Dupa Fly." Over the years, she has released a number of successful albums and is known for her innovative style, which blends elements of hip-hop, R&B, and funk.

Missy Elliott is also known for her music videos, which often feature her distinctive and flashy fashion style, intricate choreography, and eye-catching visuals. Some of her most popular songs include "The Rain (Supa Dupa Fly)," "Get Ur Freak On," "Work It," and "Lose Control."

Throughout her career, Missy Elliott has received numerous awards and accolades, including several Grammy Awards and BET Awards, and was inducted into the Songwriters Hall of Fame in 2020. She continues to be an influential figure in the music industry, inspiring a new generation of artists and remaining a popular and beloved performer.

Missy Elliott’s and Graves’ disease

Missy Elliott has been publicly open about her struggle with Graves' disease, which is an autoimmune disorder that causes over activity of the thyroid gland. This condition can lead to symptoms such as weight loss, rapid heartbeat, sweating, and nervousness.

Missy Elliott was diagnosed with Graves' disease in 2008, and has since been speaking out about her experience with the condition in order to raise awareness and help others who may be struggling with similar health issues. Despite her diagnosis, she has continued to perform and make music, and has used her platform to promote health and wellness.

In an interview, Missy Elliott has said that she tries to maintain a healthy lifestyle and manage her symptoms through exercise, diet, and medication, and encourages others to do the same. By sharing her story and advocating for her own health, she is inspiring others to take control of their own health and well-being. She has lost almost 30 kg weight.

What is Graves’ Disease?

Graves' disease is an autoimmune disorder that causes over activity of the thyroid gland, leading to an increase in the production of thyroid hormones. This leads to a condition known as hyperthyroidism, which can cause symptoms such as weight loss, rapid or irregular heartbeat, sweating, and nervousness.

The exact cause of Graves' disease is not known, but it is thought to result from a combination of genetic and environmental factors. Women are more likely to be affected by the condition than men, and it typically occurs in people between the ages of 20 and 50.

Diagnosis of Graves' disease is made based on a combination of symptoms, medical history, and laboratory tests, such as a blood test to measure thyroid hormone levels. Treatment options for Graves' disease include medications to regulate thyroid hormone levels, radioactive iodine to reduce the size of the thyroid gland, or surgery to remove part or all of the gland.

Treatment for Graves’ Disease

The treatment for Graves' disease depends on the severity of the symptoms and the individual's overall health and medical history. Here are some common treatment options for Graves' disease:

• Medications: Anti-thyroid drugs can help regulate the production of thyroid hormones and reduce symptoms of hyperthyroidism. Examples of these drugs include propylthiouracil (PTU) and methimazole (Tapazole).

• Radioactive iodine: This treatment involves taking a pill containing radioactive iodine, which helps shrink the size of the overactive thyroid gland and decrease the production of thyroid hormones.

• Surgery: In some cases, surgery to remove part or all of the thyroid gland (thyroidectomy) may be necessary to control hyperthyroidism.

• Beta blockers: These drugs can help relieve symptoms such as rapid heartbeat and tremors, but do not treat the underlying cause of Graves' disease.

• Steroids: Corticosteroids can help reduce inflammation and improve symptoms of Graves' ophthalmopathy, a condition that can occur along with Graves' disease and cause eye problems.

It's important to work with a doctor to develop a personalized treatment plan for Graves' disease. Regular monitoring and adjustment of treatment is often necessary to ensure that the condition is well-controlled and to minimize the risk of complications.

Weight loss is a common symptom of Graves' disease, as the overactivity of the thyroid gland can cause an increase in metabolism and energy expenditure. Some people with Graves' disease may also experience muscle weakness, fatigue, and difficulty gaining weight, despite having a healthy appetite.

It's important to keep in mind that every person's experience with Graves' disease and its symptoms is unique, and weight changes may be influenced by a number of factors, including treatment, overall health, and lifestyle. If you are concerned about your own weight or body composition, it's best to speak with a doctor who can help you determine the cause and develop an appropriate plan of action.

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

Easy Ways To Burn More Fat Quickly

A healthy weight loss is achievable with the help of good diet plan and regular physical activity. You don't need a special diet plan but include good food items in your diet. The best way is to mix different nutritional foods which provide energy to your body and regular exercise. Your food choices play a major role on your fat burning goal. 

Here are some simple and easy ways to burn more fat and get a healthy weight you want.

Follow A Food Guide

Choosing food for your healthy diet plan can be hard. There are different resources you can find on the internet. Your food guide will ensure that you are taking good food which are rich in fibers, vitamins, protein and other essential ingredients. Good foods ensure that you are taking fewer calories and more nutritions. 

Cut Your Fat Intake

Good fat provides energy to you to work whole day. But some fats are not helping you, they simply add up on your belly and make you fat. Try to identify those kind of foods and avoid them if possible. More fat will make it hard for you to burn it down in gym. Reading food labels also helps to identify those food items.

Avoid Sweets And Unhealthy Snacks

Avoid foods with sugar contents. Candy, cookies, cakes etc have a lot of sugar and fat. Sugar does not helps you to maintain a healthy weight, in fact it increases your blood glucose level. Analyses revealed that foods that contributed to intake of added sugars, including sweets, snacks, cakes, and soft drinks were strongly associated with weight gain.

Avoid Sugary Drinks

Studies indicates that the consumption of sugar-sweetened beverages has increased dramatically in the past decades, in parallel with increasing prevalences of overweight and obesity. Avoid sugary drinks like soft drinks, energy drinks or sports drink. They have a lot of calories. Choose water instead of these sugary drinks. 

Get Enough Sleep

Different studies links obesity with less sleep. On an average you need to sleep at least for 8 hours. Staying up late often increases night-time snacking and low energy the next morning. Sleeping duration and sleeping quality prevents weight gain and facilitate weight loss.

Avoid Junk Foods

Fast food considered as a junk food. It may or may not have enough nutritions. Fast food have a lots of calories which makes you difficult to get weight loss. It is worth to notice that food intake correlated with body weight and lean mass. So avoid the fast food or junk food to achieve your weight loss goal.

Fulfill Your Hunger With Fiber And Protein

Don't wait until you are so hungry. Eat small portions at regular interval. Eat snacks combines with protein and high fiber content. You can find protein and fiber in whole grain snacks and can also add some low fat cheese on it. It has low calories but keeps your stomach full for sometime.

Control The Quantity You Are Eating

Mindful eating is necessary so that you could not eat more than the required serving yo should eat. Take smaller portion of your food and choose small plate size. By doing this you can control your calorie intake.

Think About Why You Are Eating

If you are not hungry, you should not eat. Sometimes you eat just because you like the food or you are being bored, stressed or lonely. Change your mood by listening music or hang out with friends. So don't eat anything if you are not hungry.

Get Active

Physical activity is a great way to lose weight. Most weight loss occurs because of decreased caloric intake. However, evidence shows the only way to maintain weight loss is to be engaged in regular physical activity. 30 minutes of daily exercise can melt your body fat. Start slowly if you were not active recently. You can do aerobic, yoga or body weight exercises.

Do Not Sit Idle

Reduce your TV, internet and computer time. Do some physical activity like walking, gardening etc. The main idea is that you should not sit all the time, you can burn some calories by doing simple activities.


You need to burn more fat than you eat to get a healthy weight. Burning fat can become hard if you are not eating properly. Proper eating with regular physical activity or exercise is a good way to burn your unwanted fat. Count your calories intake and choose smaller portion size helps you to get a healthy weight.

Amazing Weight Loss Facts And Tips You Never Know

Healthy weight is crucial to avoid diseases like obesity, cardiovascular and kidney. To lose weight you need to make healthy food choices. But there are many things around you which ensure you to lose weight quickly. Sometimes you get confused what to eat for weight loss? Here are some facts about weight lose which may help you to understand what your body need.

Fad Diets Are Not The Best Way To Lose Weight

Experts suggests that fad diets are not the best way to lose weight and keep it off. (A fad diet is a diet that promises weight loss or other health advantages, such as longer life, and usually relies on pseudoscience rather than science to make many of its claims.) These diets are hard to adapt and you can feel tired of them. Some believes that these diets can quickly lose weight by reducing the food you eat or avoiding some kind of foods.

By reducing the amount of foods, you will not get enough nutritions that's why fad diets are considered unhealthy. Being on a diet of fewer than 800 calories a day for a long time may lead to serious heart problems.

Grain Products Are Nutritional

There are two subgroups of grain products whole grains and refined grains. Grain food is any food which made from wheat, oats, rice or another cereal grains.Whole grains food contain the entire grain kernel the bran, germ, and endosperm. Brown rice, whole wheat bread, cereal and pasta are the whole grain foods. While refined grains made by removing bran and germ from the grain.

Whole grain products contains important nutritions while refined grains lacks these due to refining process. By eating whole grain food you can lower the chances of developing some chronic diseases. Whole grains food is also good for your stomach and helps to smooth bowl movement. 

You should include whole grain food in your healthy diet plan. It is nutritional and helps to maintaining your healthy weight.

You Eat Whatever You Want And Still Lose Weight?

To lose weight, you need to lose more calories than you take in. Some people think that they can eat whatever they want and still lose weight. But remember, you need to burn those energy or calories to remain in shape. It is also important that your lifestyle, genes etc greatly affects your weight gain or lose.

Eating good food provides you essential nutritions while junk food or food with extra calories will not provide anything good. Try to eat healthy whenever you feel hungry like fruits or juices. Count your calories intake and do regular exercise so that you can maintain your healthy weight.

Low Fat Or Fat Free Dos Not Means Zero Calories

Food with low fat or fat-free labels do not means that they have no calories at all. Actually many processed low fat or fat free food may have as many calories as full fat foods. They have flour, salt, starch or sugar to improve flavor and texture as a added calories. 

So, before choosing food, read the labels on it and get the nutritional information. 

Fast Food Is Unhealthy And Helps To Increase Weight

Fast foods are unhealthy and affects your weight. It may contains high calories and may or may not have nutritions. It is wise to choose healthy snacks or other nutrition rich food to eat at home or outside. If you still can't avoid fast food completely, try to minimize the portion size so that your calorie intake could be reduced.

Say No To Meal Skipping

Skipping meal is not advisable because it will reduced the nutritions your body need. Also it makes you feel more hungry while on your next meal. Some studies show a link between skipping breakfast and obesity. People who skip breakfast tend to be heavier than people who eat a healthy breakfast.

Healthy Food Eating Is Not Costly

Healthy food is not costly at all. Fresh vegetables are healthier but if frozen vegetables are available around you, you can eat them also. Frozen foods are similar to fresh foods, contains almost similar nutrients and it may be less costly than fresh foods. Canned, dried, or frozen beans, lentils, and peas are also healthy sources of protein that are easy on the wallet.

Physical Activity Makes You Fit And Healthy

Physical activity is equally important to eating healthy food. Regular exercising keeps you fit and makes your muscles strong. To gain strength, you can lifts weight, do push ups etc. 

Doing exercise regularly, you can control and maintain your waist line. A healthy weight keep you stay away diseases like cardiovascular, heart and kidney. You feel energetic if you do regular fitness training.

You Can Do 30 Mins Of Physical Activity Daily For Weight Lose

Experts suggests that 30 mins of exercise on daily basis can help you to reduce your excess fat. Do exercises which boost up your heart rate and burns more fat. But take enough calories to do intense exercises. 

You can do yoga, strength exercises and aerobic exercises. Spread your exercise routine over the week.

Eating Meat Is Not Bad

Meat has good quantity of protein, iron and zinc which helps you to build muscles. Some non veg food like chicken, fish and red meat contains cholesterol and saturated fat.

You can eat lean meat in small amounts which can be part of your healthy diet plan to lose weight. Choose cuts of meat that are lower in fat,and trim off all the fat you can see. Meats that are lower in fat include chicken breast, pork loin and beef round steak, flank steak, and extra lean ground beef.

Dairy Products Are Not Fattening You 

Dairy products are healthy. They contains protein and calcium which helps in strengthening your bones. Fat-free and low-fat cheese, milk, and yogurt are just as healthy as whole-milk dairy products, and they are lower in fat and calories.  Most milk and some yogurts have extra vitamin D added to help your body use calcium. 

Some people may have allergy with dairy products due to lactose found in it. If you can't digest lactose than choose lactose free dairy products. 

Vegetarian Diet Is Good For Weight Lose

Vegetarian diet is considered to be healthy. Some research has found that vegetarian-style eating patterns are associated with lower levels of obesity, lower blood pressure, and a reduced risk of heart disease. Vegetarians also tend to have lower body mass index (BMI) scores than people with other eating plans. By eating only vegetarian food, you need to ensure to include enough nutrients in your diet.

Your Healthy habits helps you to lose weight. To eat healthy food you can make half of your plate with fruits and vegetables. Eat in small portion sizes and do regular exercise.

Best Nutritional Tips For Weight Loss You Should Know

Why weight loss?

Maintaining a healthy weight is very crucial for your overall health. It is important to eat healthy and nutritious food. Improper diet plan may increase your waist size and make you prone to diseases. Increase in weight increases the chances of obesity.

Being overweight you may increase your risk of many health problems including diabetes, heart diseases, kidney disease etc. You need to keep an aye on your weight.

Body mass index or BMI is one of the way to check whether you have a healthy weight or not.

• Normal weight:- BMI of 18.5 to 24.9,
• Overweight:- BMI of 25 to 29.9,
• Obesity:- BMI of 30 or higher,

When you take in more calories you use, you gain weight. So weight loss become necessity for you to become fit again. Proper diet plan and regular exercise helps you to lose excess weight and avoid diseases.

Why you should not skip meal?

To loose weight, some people just skip their breakfast or lunch or dinner. This will make them weaken because they will not take energy. Skipping food is never been a good option. You should have your breakfast, lunch and dinner, just follow the good eating diet plan.

Skipping your meal does not help you to loose weight. Studies suggests that skipping your meal is not good for your health besides have a healthy diet plan and eating good food helps you to maintain a healthy weight.

What is the ideal weight for man and woman?

Man and woman have different physical features. By checking your waist size you can ensure that you are overweight or underweight.

For Asian men, a healthy waist size is up to 35 inches. A healthy waist size for European men is up to 37 inches. People with a waist size of 40 inches or more are likely to be overweight or become obese

A healthy waist size for an asian woman is up to 32 inches. If their waist size is over 35 inches, the risk of developing cancer, heart disease or type 2 diabetes is conditions is very high.

What are the nutritional Foods For weight loss?

You can achieve a healthy weight loss by doing healthy eating and physical activity. A healthy eating plan gives your body the nutrients it needs every day while staying within your daily calorie goal for weight loss. A healthy eating plan ensures that you are lowering your risk for heart disease and other health conditions.

Your healthy eating plan may include:-

• Vegetables, fruits, whole grains, and fat-free or low-fat dairy products,
• Includes lean meats, poultry, fish, beans, eggs, and nuts,
• Limits saturated and trans fats, sodium, and added sugars,
• Controls meal portion sizes,

Eat nutrients rich foods, fruits and vegetables regularly and avoid oily or junk food. Remember you need just enough calorie for your daily routine. You should try to eat more lean protein, healthy fats, and unprocessed, unrefined carbohydrates such as vegetables, beans, and fruit. 

Less processed whole grains are better, like brown rice rather than white and stone-ground whole wheat, quinoa, or oats instead of white bread. 

Limit highly processed carbohydrates like breads, cereals, and pastas and get more vegetables, beans, and whole grains. 

Choose fats that come from plant sources like nuts, olive oil, and avocado, and lean proteins such as fish and chicken.

What food to avoid during weight loss?

Avoid or limit your intake of processed foods. A processed food is any food that has been changed from its original, raw form. Processed foods often have high amounts of added sugars, salt, and unhealthy fats, such as saturated and trans fats. Use the Nutrition Facts label to check the sugar, salt, and fat content of foods before you buy.

Regular Exercise during weight loss program

Regular exercise is very important for a healthy weight loss. Your calories intake should be burned so that it could not be stored in your body. Healthy eating can only be successful if you are doing some physical activity. Experts suggests that daily 30 mins of physical activity can helps you to stay fit and healthy. 

Do exercise daily. It may include yoga, aerobic or other form of exercise. If you were not doing exercise, it is better to start now.

Other than weight loss, exercise has numerous other benefits like lowering the risk of various diseases.


So healthy weight is achievable by eating a healthy diet and regular physical activity. Eat nutrition rich foods and avoid unhealthy foods. By maintaining a healthy weight you can live healthy and longer and avoid diseases.

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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4 Best Vitamins For You To Add With Your Diet Now To Help With Weight loss

There are 2 types of weight loss, intentional and unintentional. Unintentional weight loss happens due to diseases or some other means in which you have no intention to weight loss. Intentional weight loss is the loss of total body mass as a result of efforts to improve fitness and health or to change physical appearance. 

If You have removed excess fat from your body, you have significantly reduces the chances of being obese, overweight and to get various diseases like diabetes. 

Proper Wight control can help in osteoarthritis and reduces the pain in the knees of the individual who suffers. 

Weight loss and good diet helps to regulate blood pressure and reduce hypertension. 

For weight loss, you need to expend more energy in work or exercise and metabolism than it is absorbing from food or other nutrients. Then your body will use stored energy from fat or muscle which gradually leads to weight loss. 

Most of the people do weight loss to get desired physical appearance. Others e.g. athletes seeking to improve performance or to meet required weight classification for participation in a sport. They have to weight loss to get fit in the weight classification list.

Weight loss required a good diet which is full of nutrients. Vitamins, proteins and other minerals are very important to eat during your weight loss program. These minerals are available naturally and as a supplement. Individual can take these supplements with their diet and took the benefits.

• Vitamins and minerals are essential substances that our bodies need to develop and function normally. 
• There are 14 known vitamins, vitamins A, C, D, E, and K, choline, and the vitamins (thiamin, riboflavin, niacin, pantothenic acid, biotin, vitamin B6, vitamin B12, and folate/folic acid). 
• Fifteen minerals are essential for health which are calcium, phosphorus, potassium, sodium, chloride, magnesium, iron, zinc, iodine, chromium, copper, fluoride, molybdenum, manganese, and selenium.

Here Are The 4 Best Vitamins In Your Diet Which Helps with Weight Loss:-

Vitamin D

Vitamin D is responsible for increasing intestinal absorption of calcium, magnesium, and phosphate, and multiple other biological effects. When your body doesn't have enough Vitamin D, its levels of parathyroid (chemical produced by the body) (or PTH) increases, which can lead to your cells converting sugars into fat instead of energy.

People have lower levels of the circulating form of vitamin D, due to the chance of decreased bio-availability of vitamin D from food and sunlight due to the distribution in fat tissue. A population-based cohort study in Spain tested 1226 subjects to determine the connection between obesity and hypovitaminosis D, the study reported, "vitamin D deficiency is associated with an increase risk of developing obesity.

To get the daily recommended dose of Vitamin D, you must spend a few minutes outside in the sun or take a supplement.

Vitamin D also helps your body to absorb and use calcium, which has its own weight-loss benefits.

Vitamin B12

This supplement is also beneficial to provide support for weight loss. Vitamin B12 itself won’t cause your body to burn more fat or calories, but having more of it will help you to convert food into energy instead of fat.
Vitamin B12 is a nutrient that helps keep the body’s nerve and blood cells healthy and helps make DNA, the genetic material in all cells. Vitamin B12 also helps prevent a type of anemia called megaloblastic anemia that makes people tired and weak. It means that if you lack the energy to do even light exercise, B12 could help get you moving.

B12 is in many multi-vitamins, but can also be taken as a stand-alone supplement.


         Life Stage                  Recommended Amount
Birth to 6 months                         0.4 mcg
Infants 7–12 months                    0.5 mcg
Children 1–3 years                       0.9 mcg
Children 4–8 years                       1.2 mcg
Children 9–13 years                     1.8 mcg
Teens 14–18 years                       2.4 mcg 
Adults                                         2.4 mcg 
Pregnant teens and women           2.6 mcg
Breastfeeding teens and women    2.8 mcg

Vitamin B12 is found naturally in a wide variety of animal foods and is added to some fortified foods. Plant foods have no vitamin B12 unless they are fortified. 

You can get recommended amounts of vitamin B12 by eating a variety of foods including the following:

• Beef liver and clams, which are the best sources of vitamin B12.
• Fish, meat, poultry, eggs, milk, and other dairy products, which also contain vitamin B12.
• Some breakfast cereals, nutritional yeasts and other food products that are fortified with vitamin B12.

Fish Oil

• Fish Oil (also called omega 3) has gotten a lot of attention lately because of its many benefits. Studies suggests that omega 3 fish oil may contribute to healthy weight management, by helping to promote the metabolism of dietary fat and cholesterol. It also aiding the immune system and protecting nerve and brain cells from oxidative stress and damage. 
• Fish oil may also assist in joint mobility and flexibility, enhancing exercise performance, endurance and recovery, which may ultimately help us to reach our weight management goals.
• Fish oil is available as a supplement in the market.

Dietary Fiber

As the word shows it is not a vitamin but dietary fiber may benefit in your weight management goal. 

Dietary fibers can act by changing the nature of the contents of the gastrointestinal tract and by changing how other nutrients and chemicals are absorbed. It helps in digestion process.

Dietary fibers are found in fruits, vegetables and whole grains.

Dietary fiber has many functions in diet, one of which may be to aid in energy intake control and reduced risk for development of obesity.
Taking dietary fiber in your diet makes you feel that you are fill up and hence reduces your appetite which leads to fewer calories consumed. 

• A 2001 study performed at Tufts University found that by increasing fiber consumption by 14 grams per day, subjects consumed on average 10% fewer calories, and lost more than 4 pounds over a 4 month period – just by increasing their fiber intake. 
• Subjects who were classified as obese ate as much as 18% fewer calories, and lost nearly 5 1/2 pounds over the same period. The researchers ultimately concluded that subjects following high-fiber, low fat diet lost three times as much weight as subjects who consumed a low-fat diet only.

The above 4 vitamins and minerals may help you achieve your weight loss target. Taking these regularly can improve your health overall and avoid any diseases. These are the best vitamins for you to add in your diet and get the weight loss and fitness.

 

Resources:
NIH
Wikipedia