7 Healthier Ingredients for Your Favorite Dishes

Eating healthy isn't an easy switch to make for some people. Most people want to eat healthier foods, but think they will lose the flavor and joy in their favorite dishes.

You can eat healthy foods that are good for you and be happy too. You don't have to give up every rich food you enjoy, using common sense and moderation is the key. You can switch ingredients and still enjoy your food without having it laden with fat and empty calories.

Bacon - You may have thought you had to give up bacon, not anymore with options like turkey and vegan bacon. You can still get your bacon fix and not get all the fat from regular pork bacon.

Eggs - Eggs are in numerous recipes - from pancakes to quiches and desserts! Too many eggs isn't considered healthy for you. An alternative would be to try using egg substitute products or even egg whites instead of the egg in its entirety.

Flour - Try using whole wheat flour instead of the usual bleached white flour. Whole wheat flour is very healthy for you and it can add a little extra something to your favorite dishes. Whole wheat noodles are better for you too if you're a pasta junkie.

Olive oil is a tasty alternative to using lard and or butter in flavoring foods. It is healthier and better to use this in replacing corn oil; it saves you fat content and can result in weight loss.

Chicken is a great food, as a source of dietary protein. Remember to leave the skin, it is the least healthy part of chicken.

Cocoa is a tasty alternative to use in flavoring recipes calling for chocolate. It cuts back on sugar and is rich in antioxidants, which everyone needs in their diet. Cocoa is an excellent alternative to chocolate.

Honey is an alternative to using artificial sweeteners' or real sugar in recipes. Honey has antibacterial qualities and is good for your body.

You will find people are less sensitive to honey than to other artificial replacements. Eating healthy doesn't mean that you have to go through a cycle of deprivation.

You only need to get creative in cooking and you will find it's a lot easier than people think.

Health Benefits of Wheat

Wheat is of the most commonly found in everyone’s food. Likewise, it’s use is also most common and in large quantities.

There are two types of wheat available, white and red. Red wheat is more nutritious then white one.

 The health benefits of wheat depend entirely on the form in which you eat it. In the process of making 60% extraction flour, over half of the vitamin B1, B2, B3, E, folic acid, calcium, phosphorus, zinc, copper, iron, and fiber are lost.

·         A study published in the American Journal of Clinical Nutrition underscores the importance of choosing whole rather than refined wheat to maintain a healthy body weight. In this Harvard Medical School / Brigham and Women's Hospital study, which collected data on over 74,000 female nurses aged 38-63 years over a 12 year period, weight gain was inversely associated with the intake of high-fiber, whole-grain foods, such as whole wheat, but positively related to the intake of refined-grain foods, such as products made from refined wheat. Not only did women who consumed more whole grains consistently weigh less than those who ate less of these fiber-rich foods, but those consuming the most dietary fiber from whole grains were 49% less likely to gain weight compared to those eating foods made from refined grains.

·         Refined grains and the foods made from them (e.g., white breads, cookies, pastries, pasta and rice) are now being linked not only to weight gain but to increased risk of insulin resistance (the precursor of type 2 diabetes) and the metabolic syndrome (a strong predictor of both type 2 diabetes and cardiovascular disease), while eating more wholegrain foods is being shown to protect against all these ills. Common features of the metabolic syndrome include visceral obesity, low levels of protective HDL cholesterol, high triglycerides, and high blood pressure.

·         Whole grains are a rich source of magnesium, a mineral that acts as a co-factor for more than 300 enzymes, including enzymes involved in the body's use of glucose and insulin secretion. Risk of type 2 diabetes was 31% lower in black women who frequently ate whole grains compared to those eating the least of these magnesium-rich foods. When the women's dietary intake of magnesium intake was considered by itself, a beneficial, but lesser reduction in risk of type 2 diabetes was found, indicating that whole grains offer special benefits in promoting healthy blood sugar control. Daily consumption of low-fat dairy foods was also helpful, lowering risk of type 2 diabetes by 13%.

·         People whose diets supplied the highest average intake of choline (found in egg yolk and soybeans), and its metabolite betaine (found naturally in beets, spinach and whole wheat), have levels of inflammatory markers at least 20% lower than subjects with the lowest average intakes, report Greek researchers in the American Journal of Clinical Nutrition (Detopoulou P, Panagiotakos DB, et al.) Each of these markers of chronic inflammation has been linked to a wide range of conditions including heart disease, osteoporosis, cognitive decline and Alzheimer's, and type-2 diabetes. Egg yolks are the richest source of choline, followed by soybeans. Spinach, beets and whole wheat products are primary sources of betaine.

·         Eating foods high in insoluble fiber, such as cereals and breads made from whole wheat, can help women avoid gallstones, shows a study published in the American Journal of Gastroenterology. Studying the overall fiber intake and types of fiber consumed by women in the Nurses Health Study, researchers found that those consuming the most fiber overall (both soluble and insoluble) had a 13% lower risk of developing gallstones compared to women consuming the fewest fiber-rich foods. Those eating the most foods rich in insoluble fiber gained even more protection against gallstones: a 17% lower risk compared to women eating the least.

Researchers think insoluble fiber not only speeds intestinal transit time (how quickly food moves through the intestines), but reduces the secretion of bile acids (excessive amounts contribute to gallstone formation), increases insulin sensitivity and lowers triglycerides (blood fats). Abundant in all whole grains, insoluble fiber is also found in nuts and the edible skin of fruits and vegetables including tomatoes, cucumbers, many squash, apples, berries, and pears. In addition, beans provide insoluble as well as soluble fiber.

·         Wheat bran is a popular bulk laxative. A third of a cup per day is all that is needed. Research studies support this popular practice. A fiber-rich diet, primarily composed of whole wheat breads, cereals high in bran and supplemental was shown to alleviate the symptoms of diverticular disease (pain, nausea, flatulence, distension, constipation, etc.) in 89 percent of patients enrolled in a study which examined the effects of fiber on bowel regularity.

 Diverticular disease, a condition often marked by inflammation and lower abdominal pains in which chronic constipation and excessive straining results in a sac or pouch in the wall of the colon, is typically treated with dietary roughage such as cereal fiber (i.e., wheat bran), fruit and vegetable fiber, and plenty of fluids.

·         It has also been shown to function as an anti-cancer agent. Wheat bran is thought to accelerate the metabolism of estrogen that is a known promoter of breast cancer.

Interestingly, whole grains such as wheat also contain lignans, which are phytonutrients that act as weak hormone-like substances. Lignans occupy the hormone receptors in the body, thus actively protecting the breast against high circulating levels of hormones such as estrogen. By accelerating the metabolism of estrogen and occupying estrogen receptors in the body, the components of wheat appear to have a dual function in protecting women against one of the leading causes of cancer death.

·         Pre-menopausal women eating the most fiber (>30 grams daily) more than halved their risk of developing breast cancer, enjoying a 52% lower risk of breast cancer compared to women whose diets supplied the least fiber (<20 grams/day). Fiber supplied by whole grains offered the most protection. Pre-menopausal women eating the most whole grain fiber (at least 13 g/day) had a 41% reduced risk of breast cancer, compared to those with the lowest whole grain fiber intake (4 g or less per day).

·         Increasing consumption of whole grains and fish could reduce the risk of childhood asthma by about 50%, suggests the International Study on Allergy and Asthma in Childhood (Tabak C, Wijga AH, Thorax).

·         One type of phytonutrient especially abundant in whole grains including whole wheat are plant lignans, which are converted by friendly flora in our intestines into mammalian lignans, including one called enterolactone that is thought to protect against breast and other hormone-dependent cancers as well as heart disease. In addition to whole grains, nuts, seeds and berries are rich sources of plant lignans, and vegetables, fruits, and beverages such as coffee, tea and wine also contain some. When blood levels of enterolactone were measured in over 800 postmenopausal women in a Danish study published in the Journal of Nutrition, women eating the most whole grains were found to have significantly higher blood levels of this protective lignan. Women who ate more cabbage and leafy vegetables also had higher enterolactone levels.

·         Eating a serving of whole grains, such as whole wheat, at least 6 times each week is an especially good idea for postmenopausal women with high cholesterol, high blood pressure or other signs of cardiovascular disease (CVD).

The germ is the vitamin and mineral rich embryo of the wheat kernel that is removed during the refining of whole wheat grains to white flour. Packed with important B vitamins, such as folate, thiamin, and vitamin B6, and the minerals zinc, magnesium, and manganese, wheat germ is a top-notch food that can be easily incorporated into casseroles, muffins, and pancakes or sprinkled over cereal or yogurt.

·         The wheat germ also has high oil content, and subsequently a high amount of vitamin E, a powerful antioxidant that helps protect the oil in the wheat germ from quickly becoming rancid. Vitamin E functions in a similar manner as a fat-soluble antioxidant in the human body where it helps protect fat-containing substances including cell membranes, brain cells, and fatty molecules such as cholesterol from damge by free radicals. Fats and cholesterol are very susceptible to free radical damage, a process that occurs when they are exposed to oxygen. When damaged, fats and cholesterol form toxic derivatives that, if left unchecked, can damage the structures of which they are a part and, in the case of cholesterol, contribute to the formation of atherosclerosis, a form of coronary artery disease. Vitamin E, when present in sufficient quantities, readily blocks these toxic derivatives.

·         Vitamin E not only protects fats, cholesterol and all cell membranes from damage, it is also important for immune system function, cancer prevention and blood glucose control in both healthy and diabetic individuals.

·         A 3-6 month diet is used for more serious diseases and for people suffering from demineralization. The daily dosage is 3-6 tablespoons for adults and 1-3 for children, administered before meals. For babies, powdered wheat seeds are administered, added to their milk bottle, mixed with other cereals, milk, honey, fruit juices or food.

·         Wheat has a natural property of controlling weight amongst all; however this fact is more reflected amongst women. American Journal of Clinical Nutrition has assured through research that whole wheat rather than refined wheat is a good choice for obese patients. The women who consumed whole wheat products at a stretch showed considerable weight loss over the period than the others.

·         The betaine content of wheat assures the prevention of chronic inflammation. Betaine is usually found in whole wheat, beets and spinach. Inflammation is a key constituent in most types of Rheumatic pains and also some rheumatic diseases. Thus, it is prudent to eat a good amount of whole wheat food products that reduces inflammation. Consumption of betaine lowers down many elements in our body that assures to lower the hazards of chronic inflammation and also other ailments like osteoporosis, heart disease, Alzheimer's, cognitive decline, and type-2 diabetes.

Caution:

·         Food allergy symptoms may sometimes be immediate and specific, and can include skin rash, hives, itching, and eczema; swelling of the lips, tongue, or throat; tingling in the mouth; wheezing or nasal congestion; trouble breathing; and dizziness or lightheadedness. But food allergy symptoms may also be much more general and delayed, and can include fatigue, depression, chronic headache, chronic bowel problems (such as diarrhea or constipation), and insomnia. Because most food allergy symptoms can be caused by a variety of other health problems, it is good practice to seek the help of a healthcare provider when evaluating the role of food allergies in your health.

·         Whole wheat (because of its concentration of the bran and germ) is among a small number of foods that contain measurable amounts of oxalates, naturally-occurring substances found in plants, animals, and human beings. When oxalates become too concentrated in body fluids, they can crystallize and cause health problems. For this reason, individuals with already existing and untreated kidney or gallbladder problems may want to avoid eating whole wheat.

·         Whole wheat is not a concern when it comes to acrylamide, a potentially toxic and potentially cancer-causing substance. Yet, baked snack foods containing wheat and sugar including cookies and crackers and processed foods involving toasted grains including toasted wheat cereals are considered among the highest risk of foods when it comes to acrylamide exposure. This is yet another reason to avoid or minimize your intake of these foods. For more on acrylamides, see our detailed write-up on the subject.

·         The germinated wheat is not indicated for people with an excess of estrogen hormones in their bodies.

Benefits of Milk

Health benefits of milk include good bone health, smooth skin, strong immune system, prevention of illnesses such as hypertension, dental decay, dehydration, respiratory problems, obesity, osteoporosis and even some forms of cancer. The beneficial health nutrients obtained from milk are mandatory for human body and help in prevention of chronic ailments.

Milk is a part of almost every individual in the world. Have you ever given to thought to what health benefits milk can give? It is a complete health drink and contains almost all nutrients except for iron and vitamin C. It is a good source of energy as it has milk sugar lactose.

The nutritional value of milk has always influenced people all over the world to include it in diet. Addition of milk in your daily diet can also help in achieving a well-balanced diet. Milk is an ideal source of nutrients such as vitamin A & B, calcium, carbohydrate, phosphorous, magnesium, protein, zinc and riboflavin.

Many animals do provide us with this vital health substance, but cow’s milk is considered the best wholesome supplement for children as well as adults. Milk of other animal’s: buffalo, goat, sheep, camel, reindeer and yak. Milk of horse and donkey is also consumed by humans, though this is rare. It has been said that today ghee is found nowhere, curd is never seen, and milk is not affordable to even man.

The health benefits of milk can be achieved from milk directly or its products such as cheese, butter, curd, clarified butter or ghee, dairy whitener, ice cream, cottage cheese or paneer, flavored milk, milk sweets etc.

Milk deficiency can cause severe anemia, osteoporosis and other related illnesses. Milk consumption is very essential to maintain good health and doing normal activities. It is the best source of calcium for all age groups.

Now a day, the thin layer over the milk is removed through a machine and the remaining milk is known as separate milk, which contains high amount of minerals, proteins, carbohydrates, etc.

The cow’s milk is very much beneficial then any other milk. Buffalo’s milk is less beneficial and produces cough in one who consumes it. Buffalo’s milk is heavy to digest due to more amount of fat presence, whereas, cow’s milk is easy to digest due to less presence of fat. But buffalo’s milk is sweeter, heavy, brings more sleep, increase in appetite and is cooler than cow’s milk.

Goat’ milk is sweet, cool, cough depressant. Goat are small in size, eats spicy things, drinks less water and works a lot, so there milk is very useful in many diseases. Goat’ milk is very good for children as it s easy to digest then cow’s milk.

·         Milk is the best source of calcium supply to our body. Calcium protects the body from major chronic ailments such as cancerous chemicals, bone loss, arthritic condition, migraine headaches, pre-menstrual syndrome, and obesity in children and aids in losing unwanted fats.

·         As mentioned above, milk is rich in calcium, which is very essential for growth and proper development of strong bone structure. Bone disorders such as osteoporosis can be prevented with daily intake of adequate quantity of milk. Children deprived of cow milk have an increased chance of bone fractures when injured. The calcium present also prevents migraine and eases pre-menstrual syndrome.

·         Encouraging children and youngsters to drink milk would give them excellent dental health, as milk protects the enamel surface against acidic substances. Drinking milk for energy and health would dissuade children from consuming soft drinks, thus reducing the risk of decayed teeth and weak gums.

·         Fluids are an integral part of human body. The body needs to be replenished with liquids at regular intervals. It is very essential for growing children and they must drink at least six to eight glasses of fluid every day. Milk contains a good quantity of water molecules and is considered the best fluid for rehydration.

·         Have you heard of Cleopatra, the Queen of Nile? She was considered one of the most beautiful women of all times. Well you will be surprised if I tell you that Cleopatra used to have a milk bath daily! She used to mix honey and milk and take a bath daily enabling her maintain soft and beautiful skin. Since thousands of years, milk is known to benefit our skin by helping us maintain a fair and smooth complexion. Hence, even today milk and milk products are used in a number of cosmetic preparations. Milk is also good for dry skin. If you have dry skins apply milk on your face (and other body parts), leave it for about 15 minutes and then wash it. The milk solids nourish and smoothen your skin. The lactic acid present in milk is known to aid in removing the dead skin cells, thereby rejuvenating your skin.

·         According to medical research, drinking milk considerably improves our intakes of vital minerals and vitamins. A man who consumes a carton of whole milk doubles his chances of fulfilling calcium requirement per day, whereas, another person consuming a can of fizzy or carbonated drink may in reality lower his calcium levels by one third percent.

·         Consumption of milk products can also help in reducing acidity

·         It contains a whole lot of vitamins and minerals to keep you fit, healthy and strong. A glassful of milk contains vitamin A & B for good eyesight and increasing RBC count, carbohydrates for vitality and energy, potassium for proper nerve function, magnesium for muscular function, phosphorous for energy release, protein for body repair and growth.

·         The fat in milk harbors the fat soluble vitamins like Vitamin A and D. Vitamin A is very important for the immune system and therefore helps prevent poor vision and blindness.

·         The potassium content in milk protects the heart and helps to maintain blood pressure and also for proper nerve transmission.

·         It can also help to ease constipation if isabgol is added to warm milk.

·         The amounts of calcium and phosphorous in milk and dairy products are also beneficial for the development and maintenance of healthy teeth. The most abundant protein in milk is casein and is protective as it forms a thin film on the enamel surface which prevents loss of calcium and phosphate from the enamel when the teeth are exposed to acids in the mouth. In fact, dentists recommend that milk is the only safe drink to have between meals (except for water) as it has been shown not to cause tooth decay even in conditions perfect for damaging teeth!

·         Contrary to popular belief, research has shown that people who consume milk and dairy foods are likely to be slimmer than those who do not. Studies have also shown that consumption of milk and dairy foods as part of a calorie controlled diet is associated with increased weight loss, particularly form the abdomen. This is particularly beneficial since excess fat around the trunk region of the body is associated with greater risks to health.

·         Studies suggest that regular consumption of low fat dairy products can help to reduce the risk of type 2 diabetes, which has been a longstanding problem in adults, and is becoming increasingly common in children and adolescents. It is thought that this effect may be due to the combined effects of many beneficial nutrients found within dairy foods including calcium and magnesium, or the fact that dairy foods have a low glycaemic index, which helps to control blood sugar levels.

·         There is considerable evidence to suggest that milk has a protective effect on risk of both colorectal and breast cancer with increased intakes. Calcium and a naturally occurring fat in dairy products known as Conjugated Linoleic Acid (CLA) have been suggested as protective components in colon cancer.

·         In order to remain adequately hydrated, it is recommended that we consume 6-8 cups of fluid each day. If we become dehydrated, it can result in poor concentration and memory function and leave you feeling irritable and unwell. Milk is an excellent choice of fluid as it not only re-hydrates the body, but provides a host of beneficial nutrients and protects the teeth at the same time! Re-hydration after exercise is particularly important to replace lost fluids, and a recent study in the USA found that chocolate milk helped the body to recover after exhausting exercise!

·         Casein protein is slow absorbing protein. So, a glass of milk before you sleep supplies your muscles with protein all through the night, for repair and growth activity.

·         Chocolate milk is fine after an intense workout as the simple carbohydrates supply much needed glycogen to your muscle, but otherwise, it can make you gain weight due to its sugar content

·         Two other players in raw milk's antibiotic protein/enzyme arsenal are lysozyme and lactoperoxidase. Lysozyme can actually break apart cell walls of certain undesirable bacteria, while lactoperoxidase teams up with other substances to help knock out unwanted microbes too.

·         The immunoglobulin’s, an extremely complex class of milk proteins also known as antibodies, provide resistance to many viruses, bacteria and bacterial toxins and may help reduce the severity of asthma symptoms. Studies have shown significant loss of these important disease fighters when milk is heated to normal processing temperatures.

·         The milk which is obtained in the morning is more heavy to digest and gives cooling sensation, whereas, the evening milk is light to digest and is useful to treat cough.

·         The milk drank in morning is useful for digestion, and is healthy. The milk which is drunk in afternoon is helpful to give strength, but may increase cough. The milk which is drunk in night gives power to increase in memory, strength to old age persons, and even this is beneficial for keeping your body healthy.

·         Drinking hot milk is useful in treating cough.

·         Drinking cool milk which is boiled before is useful in treating digestion problem.

·         Drinking cow’s milk by adding rock candy in boiling milk can treat cold.

·         Drinking hot milk along with ghee and sugar makes the body strong and healthy.

·         Eating sweet made of milk along with sugar and camphor treats sinusitis very well.

Benefits of Strawberry

Strawberries are a fragrant, red-colored, ground-dwelling fruit.

Many foods commonly consumed in the U.S. are valuable sources of antioxidants. But researchers have recently ranked the 50 best antioxidant sources among commonly eaten foods and found strawberries to be quite exceptional. When total antioxidant capacity was measured against a uniform amount of food (100 grams, or about 3.5 ounces), strawberries ranked 27th best among U.S. foods.

In addition, when only fruits were considered, strawberries came out 4th among all fruits (behind blackberries, cranberries, and raspberries).

When we hear the word "strawberry," we might think about a very commonplace fruit. But the antioxidant capacity of strawberry is anything but common!

The strawberry is often described as a luxury item, enjoyed by royalty.

The use of strawberries and of the strawberry plant itself for therapeutic purposes dates back as long as they have been eaten. American Indians prepared infusions of strawberry plant leaves as a treatment for stomach pain and gastrointestinal ailments such as diarrhea. Swedish botanist Carl Linnaeus was convinced that strawberries had miraculously healed his severe attack of gout; and the French philosopher Bernard de Fontenelle, who died at the age of 100, attributed the secret of his longevity to strawberries. 

Strawberries also contain a large amount of antioxidant, anticancer, anti-neurodegenerative, and anti-inflammatory properties, making them, like many other berries, very useful as a natural alternative to western medicine.

·         No area of strawberry health benefits is better documented than benefits for the cardiovascular system. It's also hard to imagine any other research result, since our heart and blood vessels need everyday protection from oxidative and inflammatory damage, and the antioxidant and anti-inflammatory nutrient content of strawberries is simply outstanding. Among all fruits profiled as the World's Healthiest Foods, strawberries come out as the best fruit source of a pivotal antioxidant vitamin. Several research studies have shown that the diverse strawberry phytonutrients actually work together in synergistic fashion to provide their cardiovascular benefits.

·         One of the more recent areas of health benefit to be documented in strawberry research is the area of blood sugar benefits. Several recent studies have found regular intake of strawberries to be associated with decreased risk of type 2 diabetes.

·         Since chronic, excessive inflammation and chronic, excessive oxidative stress (lack of antioxidant nutrients and unsupported oxygen metabolism) are often primary factors in the development of cancer, strawberries would definitely be expected to have cancer risk-lowering properties given their outstanding antioxidant and anti-inflammatory nutrient content. Anti-cancer benefits from strawberries are best documented in the case of breast, cervical, colon, and esophageal cancer. More specifically, ellagic acid prevents the destruction of P53 gene by cancer cells. Ellagic acid can also bind with cancer causing molecules, thereby making them inactive. Strawberries have also been shown to significantly reduce liver cancer cells.

·         Decreased oxidation of fats (lipid peroxidation) in the cell membranes of cells that line our blood vessels; decreased levels of circulating fats, including total cholesterol and LDL cholesterol; and decreased activity of angiotensin I-converting enzyme (ACE), an enzyme whose over activity increases our risk of high blood pressure are results that have all been documented following daily intake of strawberries over 1-3 months period of time. Amounts of strawberries in most studies were equivalent to 1-2 cups of strawberries per day.

·         A growing area of health research on strawberries is the area of aging and aging-related events. In addition to their known beneficial effects on cancer and heart disease, the antioxidant qualities of strawberries may also be beneficial in reversing the course of neuronal and behavioral aging. Due to their positive effects against anti-neurodegenerative diseases, strawberries are helpful in slowing the onset and reduce the effects of Alzheimer’s disease.

·         Improvement of inflammatory bowel problems including ulcerative colitis and Crohn's disease - has also been demonstrated in preliminary studies on animals with daily strawberry extract or strawberry powder intake. Interestingly, even though strawberries contain relatively small amounts of salicylic acid (an anti-inflammatory compound very similar to the acetylsalicylic acid of aspirin), some researchers have suggested that this naturally-occurring anti-inflammatory substance in strawberries might be partly responsible for decreased inflammation in the digestive tract of individuals diagnosed with inflammatory bowel diseases like ulcerative colitis or Crohn's disease.

·         Inflammation-related arthritis (including rheumatoid arthritis), and inflammation-related diseases of the eye (including macular degeneration) are two additional areas in which strawberries may turn out to provide important health benefits. Even though health research in these areas is in a preliminary stage, the unique combination of anti-inflammatory phytonutrients in strawberries is likely to explain some of the key potential benefits in these areas.

·         Strawberries are an excellent source of dietary fiber and Vitamins C and K. They are a very good source of manganese, pantothenic acid, vitamin B1, and iodine. They are a good source of folic acid, biotin, and vitamin B6. Strawberries contain high levels of antioxidants, which can decrease the risk of chronic disease.

·         Strawberry extracts have also been shown to inhibit COX enzymes in vitro, which inhibits the inflammatory process.

·         One cup of strawberries contains over 13% of the RDA of dietary fiber, yet only 43 calories. The dietary fiber in strawberries helps to keep digestion regular, as well as lowers blood pressure and curbs overeating.

·         Manganese is also great for the bones, helping in bone building and maintaining proper bone structure. The potassium, vitamin K, and magnesium in strawberries are also important for bone health.

·         Folate is known to protect from birth-defects. Vitamin-C effectively prevents from infections and cold. The phytonutrients also have anti inflammatory properties.

·         Strawberries are also used to whiten teeth. The acids in the fruit are said to help remove stains from the teeth. Cut a strawberry into half and rub it on your teeth and gums. This removes tartar and strengthens and heals the gums. Leave the juice on the teeth for a while and then gargle with warm water.

·         Strawberries are virtually fat free; therefore they are ideal and perfect food for your diet. Studies suggest that one cup of strawberries contain only 0.6 grams of fat. They suppress your appetite and stimulate your metabolism; they also help keep your weight reducing hormones functioning properly.

Side Effects:

Additional research in 2011 has also shown non-organically grown strawberries to contain a high number of pesticide residues, including residues from 14 different pesticides. Therefore, individuals wanting to avoid pesticide-associated health risks may want to avoid consumption of strawberries unless they are grown organically.

Strawberries are among a small number of foods that contain measurable amounts of oxalates, naturally-occurring substances found in plants, animals, and human beings. When oxalates become too concentrated in body fluids, they can crystallize and cause health problems. For this reason, individuals with already existing and untreated kidney or gallbladder problems may want to avoid eating strawberries.

Strawberries, with their common scientific name Fragaria (there are different suffixes for different varieties, such as Fragaria Vesca for wild strawberry, Fragaria Orientalis for Eastern Strawberries etc.), are berries which grow in bushes.

Health Benefits of Apricot

Apricots are those beautifully orange colored fruits full of beta-carotene and fiber that are one of the first signs of summer. Although dried and canned apricots are available year-round, fresh apricots with a plentiful supply of vitamin C and are in season in North America from May through August. Any fresh fruit you see during the winter months have been imported from either South America or New Zealand.

These sunny fruits are among the most favorite and most healthy foods of modern healthy life-style followers. Health benefits of apricots include numerous therapeutic properties of this natural remedy, such as its ability to treat constipation, various skin problems, strained muscles, earache, indigestion and many more. Apricots are rich in Vitamins A, B2, B3 and C, as well as with useful natural sugars. The fruit is slightly acidic and more likely suitable for blending than for juicing. It is very low caloric and can provide great amounts of healthy nutrition.

Relatives to peaches, apricots are small, golden orange fruits, with velvety skin and flesh, not too juicy but definitely smooth and sweet. Some describe their flavor as almost musky, with a faint tartness that lies somewhere between a peach and a plum.

You can eat apricots raw, cooked, dried, or canned. But dried apricots will benefit you even more.

In making dried apricots, fresh apricots are stripped of their water content without tampering with their nutrient qualities. And do you know that 5 pounds of fresh apricots produce only one pound of dried apricots?

For this reason, dried apricots carry a much higher concentration level of nutrients than any other forms.

Have you ever come across the brown dried apricots apart from the more commonly seen orange ones?

Their difference in colors can tell you which one is tastier.

You might also wonder why their colors are different. Here's the reason.

Non-organic apricots are treated with sulphur dioxide before drying in order to prevent the fruits from oxidation, thus preserving their rich orange color.

·         Nutrients in apricots can help protect the heart and eyes, as well as provide the disease-fighting effects of fiber. The high beta-carotene content of apricots makes them important heart health foods. Beta-carotene helps protect LDL cholesterol from oxidation, which may help prevent heart disease.

·         Apricots contain nutrients such as vitamin A that promote good vision. Vitamin A, a powerful antioxidant, quenches free radical damage to cells and tissues. Free radical damage can injure the eyes' lenses.

·         The degenerative effect of free radicals, or oxidative stress, may lead to cataracts or damage the blood supply to the eyes and cause macular degeneration. Researchers who studied over 50,000 registered nurses found women who had the highest vitamin A intake reduced their risk of developing cataracts nearly 40%.

·         Apricots are a good source of fiber, which has a wealth of benefits including preventing constipation and digestive conditions such as diverticulosis. A healthy, whole foods diet should include apricots as a delicious way to add to your fiber intake. Apricots can act as gentle laxative due to its cellulose and pectin content. Hence, if you suffer from chronic constipation, consume 6 to 8 apricots per day should help improve your condition.

·         As they produce an alkaline reaction on the body system, they can help you to digest better if you take some before meal. Just make sure you don't take too much so as not to disturb your proper meal consumption.

·         Anemia is a condition whereby the blood has a lower-than-normal concentration of red blood cells (RBCs) or the RBCs have a below average amount of hemoglobin. This condition is most commonly caused by iron deficiency. Since dried apricots contain high content of iron, they're usually included in the treatment of Anemia.

·         Apricot juice with glucose or honey can help cool your body during fever. It can also quench your thirst; eliminate the waste products from your body, tone up your eyes, stomach, liver, heart and nerves by supplying vitamins and minerals.

·         You can use apricot leaves to treat scabies, eczema, sunburn and itching of your skin due to cold exposure.

·         As apricots are low in calories and fats, you can purée canned apricots in a blender until smooth and use it as substitute for oil, prunes or applesauce in high-calorie, high-fat recipes.

·         Apricot juice is an excellent source of calcium and iron compounds, which is why it is highly recommended to pregnant women and young children. 150 ml of 100% apricot juice is enough to satisfy our daily need in carotene, and the juice is much easier to digest than apricot fruits.

·         Health benefits of apricot include improved function of brain due to a high content of magnesium and phosphorus.

·         Magnesium can also help to normalize blood pressure very effectively.

·         Apricot juice can be used to relief increased acidity in stomach, as well as relieve the symptoms of colitis, flatulence and bacterial imbalances.

·         Apricot is a perfect diuretic and in order to receive maximum effects it is recommended to drink 70-80 g of apricot juice 6-7 times a day.

·         The kernel (inner softer part of the seed) yields oil that is similar to that of the almond and is widely used for their sedative, anti-spasmodic relief to strained muscles.  It is also useful for healing of wounds, expelling worms and as a general health tonic.

·         Apricot oil is good for earache.

·         The seeds of apricot are believed to aid in treating cancer. It is it helps in preventing cancer in organs lined by epithelial tissue, due to its high vitamin A content.

·         It is also believed that apricot oil is anti-asthmatic in nature and helps in treating the disease.

·         Apricot has high mineral content that makes it beneficial in cases of anemia, tuberculosis, asthma, bronchitis, and toxemia.

·         It may help remove gallstones.

·         Apricot oil is often used for body massage and for keeping the skin all glowing and healthy. This oil is good for treating skin diseases like scabies, itching and eczema.

Caution

Fresh apricots contain a small amount of oxalates.  Individuals with a history of calcium oxalate-containing kidney stones should not consume too much of this fruit.

Commercially grown dried apricots may be treated with sulfur dioxide gas during processing. They may also be treated with sulfites to extend their shelf life.

Sulfur-containing compounds are often added to dried foods like apricots as preservatives to help prevent oxidation and bleaching of colors. The sulfites used to help preserve dried apricots cause adverse reactions in an estimated one out of every 100 people, who turn out to be sulfite sensitive.

Despite its vast beneficial contribution to our health, I wanted to bring to your attention that over-consuming apricot seeds raw can fatally poison you. Since 1957, Turkey, a big apricot country, has reported 9 cases of lethal poisoning from apricot seeds.

If you've loved the seeds for years, it's time to kick that craving. Preventive measures on how many seeds a person can take before they get poisoned are still unclear. So, better be safe than be sorry.

Benefits of Beet root

Beet root, commonly known red beet or chukandar (Indian name) is a juicy root vegetable, having lots of medicinal benefits. Having a distinctive flavor and more colorful than other root vegetables, they are very nutritious and a healthy food. It contains carbohydrates, a little protein and fat and contains sodium, potassium, phosphorus, calcium, sulphur, chlorine, iodine, iron, copper, vitamin B1, B2.

Beet can be taken raw as salad or as a vegetable and as juice. It is most commonly taken as juice. It tastes salty and sweet at the same time. The color of red/purple beetroot is due to a variety of betalain pigments in it. The roots and leaves have medicinal uses. 

Beetroot (also known as table beet, red beet or simply as beet) contain carbohydrates, folate, nitrates, magnesium, iron, potassium, sodium, vitamin C, and phytonutrients like betalain’s (betanin and vulgaxanthin - antioxidant which provides beet its deep red color).

·         Beetroot can strengthen the nerves of our body. It can be had raw or cooked.

·         Beetroots juices a day can help reduce blood pressure levels. This is a good way of keeping your blood pressure level in check.

A study conducted at Queen Mary University of London and published online in the American Heart Association journal Hypertension found that people who drank beetroot juice or took nitrate tablets had their blood pressure lowered within 24 hours. According to researchers, the nitrate content of beetroot juice is the underlying cause of its blood pressure lowering benefits. The nitrates are converted into nitrites by the action of saliva, and these nitrites help in lowering the blood pressure. The researchers also found that only a small amount of the beetroot juice (250 ml) is needed to have this effect.

·         It is a rich source of the mineral boron, which plays an important role. One more good reason to cash in beetroots.

·         Beetroot is a very good laxative which helps with the roughage. Have a small piece of beetroot every day as a salad or soup what ever suits your palette for maximum benefits. The cellulose content of the beet acts as a bulk residue, and eases the passage of stool. Its regular use thus prevents habitual constipation. A decoction of the beet root is highly valuable in chronic constipation and hemorrhoids i.e. piles.

·        Beetroot is very good as a breath freshener especially if we have a garlic or onion breath to abolish.

·       One of the essential home remedy for anemia is red beet juice. Since it has higher content of iron, it regenerates and reactivates the red blood cells, leading to adequate supply of fresh oxygen to the body and helps the normal functioning of breathing. It is thus extremely useful in the treatment of anemia.

·        Beet juice is beneficial in the treatment of hepatitis, jaundice, nausea, vomiting, diarrhea and dysentery. To increase the medicinal value, you can add teaspoonful of lime juice to this juice. Fresh beet juice mixed with a tablespoonful of honey taken every morning in an empty stomach helps the healing of gastric ulcer. The juice should be taken once daily.

·        The beet juice in combination with the juice of cucumber and carrot is one of the effective cleansing materials for kidneys and gall bladder.

·       The water in which the beet root is boiled is excellent for boils, skin inflammation and pimples. In case of measles, eruptive fevers, irritable skin, take the juice of three parts of white beet water to one part of white vinegar and sponge the body occasionally.

·        The decoction of beets mixed with little vinegar can be used externally to cleanse scurf or dandruff from the head. For dandruff, the beet water should also be massaged into the scalp with the ginger tip every night.

·        Beet fiber has been shown to have cholesterol lowering capabilities.

·        Beetroot contains the bioactive agent betaine, which supports healthy liver function. When the liver is functioning properly, fats are broken down efficiently, aiding weight loss, and preventing fatigue and nausea.

·       A study conducted at the University of Exeter suggests that drinking beetroot juice can boost stamina, allowing people to exercise for up to 16 percent longer. The researchers found that the nitrate content of the beetroot leads to a reduction in oxygen uptake, thereby making exercise less tiring. Although the researchers are not sure of the exact mechanism, but they suspect that it could be a result of the nitrate turning into nitric oxide in the body, reducing how much oxygen is burned up by exercise. The findings could be of interest to people with cardiovascular, respiratory or metabolic diseases, and endurance athletes.

·         Beetroot contains betaine, which lowers the homocysteine levels and protects against various cardiovascular diseases. Excessive homocysteine is associated to inflammation of the blood vessels. Betaine is basically choline, which helps in lowering the homocysteine level, thereby protecting against cardiovascular diseases. Betaine is also associated with lower levels of other inflammatory factors like C-reactive protein (CRP - causes artery-damaging inflammation), interleukin-6 (IL-6) and tumor necrosis factor alpha (TNF-A).

·         Magnesium is required for the appropriate utilization of calcium for the proper maintenance of bones. Beetroot contains magnesium, and hence, it can help in the prevention of osteoporosis. But beet greens should be avoided as they are high in oxalic acid and interfere in the absorption of calcium.

·         Beetroot has betacyanin, an antioxidant, which helps in cognitive diseases like Alzheimer's disease and senile dementia. The antioxidant removes the free radicals that damage the brain cells or the cells of other organs. The colon cancer research also states that the antioxidant property of beetroot helps in treating colon cancer by promoting the growth of CD8 cells which can detect and remove the abnormal cells.

·         Beetroots are a good source that helps in curing birth defects from a fetus of a pregnant mother. This favor is done to the child in the womb because of the presence of vitamin B folate in beets which helps in the development of an infant's spinal column. A deficiency of folate can lead to many neural tube defects. So, the supplementation of beetroots proves very healthy for the ladies who have conceived and are in the early or later stages of their pregnancy.

·         The betalin pigments present in beets have repeatedly been shown to support activity in our body's Phase 2 detoxification process. Phase 2 is the metabolic step that our cells use to hook activated, unwanted toxic substances up with small nutrient groups.

Side Effects of Beetroot

·         While the beetroot benefits are plentiful, individuals with certain health conditions should be cautioned against the consumption of beetroot. The levels of oxalates in beetroots are extremely high, which is why they are best avoided by anyone suffering from kidney stones of the oxalate variety.

·         Consumption of beets can cause urine to become red or pink in color. This condition called “beeturia" is not considered harmful. About 5-15% of U.S. adults are estimated to experience beeturia following consumption of beets in everyday amounts. One area in which beeturia may be a potential concern involves problems with iron metabolism. Persons with iron deficiency, iron excess or known problems with the metabolism of iron are more likely to experience beeturia. If you experience beeturia and also suspect iron deficiency, iron excess, or iron metabolism to be a problem affecting your health, we recommend that you consult with your healthcare provider to determine your best dietary and health steps.

·         It's possible for beet consumption to bring a red color into your bowel movements as well, although this outcome tends to be more common in children than adults. Once again, the production of a reddish color in the stool due to beets is not considered harmful. It's important, however, to be confident that the reddening of the stool is caused by the pigments found in beets and not by the presence of fresh or dried blood. If you experience reddening of the stool and have not recently (with the past 24-48 hours) consumed beets, we recommend that you consult with your healthcare provider to determine the reason for this change in your stool color.

·         Beetroot contains nitrates and when they are cooked and left standing at room temperature, microorganisms that convert nitrates to nitrites begin to multiply, and the amount of nitrites in the beetroot rises. The nitrites combine with amines in the stomach to form nitrosamines, some of which are known carcinogens.