Top 7 Health Benefits of Oatmeal

Oats are cereal grain loaded with fiber, protein, and nutrients like iron, magnesium, potassium, selenium, folate and omega-3 fatty acids. Moreover, they contain powerful phytonutrients and antioxidants for your health

To boost the health benefits of oatmeal, simply add nuts, fruits, or spices. Do not add too much sugar, though. Instead, let the natural flavors of the fruits and spices enhance its taste.

Here are the top 7 health benefits of oatmeal.

1. Lowers Cholesterol 

Oatmeal contains a special strand of fiber called beta-glucan that studies have shown reduces levels of bad cholesterol—and as high cholesterol is a major risk factor associated with heart disease and strokes, a daily bowl of oatmeal could be a life saver! A daily dose of three grams of fiber, the amount found in one bowl of oatmeal, can lower cholesterol by up to 23 percent and reduce the risk of heart disease by almost half.

2. Boosts Immune System

Oatmeal’s beta-gluten fiber does more than protect your heart. Beta-gluten can also amp up our immune systems and help fight bacterial infections by helping non-specific immune cells called neutrophils (our body’s first line of defence against pathogens) quickly locate and heal infected tissues.

3. Special Antioxidants for Heart Protection

Oatmeal not only lowers bad cholesterol, but protects good cholesterol! Oatmeal contains special antioxidants called avenanthramides that prevent free radicals from attacking good cholesterol, which also helps reduce the risk of cardiovascular disease.

4. Stabilizes Blood Sugar

Because oatmeal is so rich in fiber, eating it in the morning will help stabilize your blood sugar throughout the day and prevent those mid-morning or mid-afternoon “crashes” that results from eating refined sugars and carbs. 

5. Lowers Risk of Diabetes

Speaking of blood sugar, eating oatmeal can also help reduce the risk of developing type 2 diabetes. Oatmeal contains high amounts of magnesium, which help the body to properly use glucose and secrete insulin. An eight-year trial showed a 19 percent decrease in type 2 diabetes risk in women with a magnesium-rich diet and a 31 percent risk decrease in women who regularly ate whole grains. Like to enjoy your oatmeal with milk? Eating low-fat dairy products reduces the risk of diabetes by 13 percent.

6. Prevents Breast Cancer

Studies have shown that a diet rich in fiber can protect against breast cancer, particularly if the fiber comes from whole grains. A UK Women’s Cohort Study found that pre-menopausal women who ate fiber from whole grains had a 41 percent less risk of developing breast cancer, while fiber sourced from fruit only offer a 29 percent reduction rate.

7. Gluten-Friendly

Although oatmeal contains a small amount of gluten, studies have shown that oatmeal is well tolerated by both adults and children with celiac disease.

Top 9 Health Benefits of Yogurt

Yogurt is fermented milk and contains many of the good qualities of milk. Yogurt is eaten by people around the world. Apart from its good taste, yogurt has therapeutic powers that provide many health benefits. Yogurt is loaded with healthy nutrients. It is a rich source of calcium, and yogurt with live active cultures aids the body’s absorption of calcium. Also, yogurt contains protein that is easy to digest. Other valuable nutrients in yogurt are riboflavin, B vitamins, folic acid, lactic acid, potassium, phosphorous, iodine and zinc.

Here are the top 9 health benefits of yogurt.

1. Aids Digestion

Yogurt is an easily digestible food. In addition, the good bacteria or probiotics present in some types of yogurt help with digestion of other foods and promote regularity. Also, yogurt is highly recommended for those suffering from different gastrointestinal conditions like constipation, diarrhea and stomach aches. Eat one cup of low-fat yogurt with live cultures daily to soothe your tummy and keep your digestive tract running smoothly.

2. Boosts Immune System

According to several studies, people who eat two cups of yogurt daily with live cultures for three months have higher levels of immunity boosting cells compared to those who do not eat yogurt. The good bacteria in yogurt strengthen the intestine, help the body absorb nutrients properly and make the digestive system stronger. All these factors in turn boost the immune system.

3. Helps Weight Loss

Yogurt can help you lose weight at a faster speed. The good bacteria in probiotic yogurt help improve metabolism and digestion, and keep you feeling full longer. Plus, the high amount of calcium in yogurt signals your fat cells to pump out less cortisol, making it easier for you to lose weight. Also, the amino acids in yogurt help burn fat.

4. Prevents High Blood Pressure

Eating too much salt is one of the key reasons behind high blood pressure. The potassium present in yogurt helps absorb and flush out sodium from the body.

According to a study presented at the High Blood Pressure Research 2012 Scientific Sessions of the American Heart Association, people who ate non-fat yogurt on a daily basis were 31 percent less likely to develop high blood pressure compared to others.

5. Lowers Cholesterol

Yogurt with live active cultures can be very effective for lowering your cholesterol level. The live active cultures decrease cholesterol synthesis in the liver. Plus, the probiotics also bind bile acids, which in turn helps lower cholesterol.

6. Prevents Colon Cancer

Yogurt is great for keeping your colon healthy. Lactobacillus bacteria are a kind of intestine-friendly bacteria present in yogurt that promote growth of healthy bacteria in the colon and thus reduces the risk of colon diseases.

These good bacteria kill the harmful microorganisms in the colon before they become carcinogenic. Plus, the high calcium content in the yogurt binds cancer-producing bile acids and keeps them away from the colon walls.

7. Supports Oral Health

Yogurt can also improve your oral health. Low-fat yogurt, whether sweetened or not, will protect against cavities, one of the leading gum problems. This is mainly due to the lactic acid in yogurt that protects your teeth as well as the gums. Plus, yogurt is an excellent source of calcium and protein, two important nutrients that promote oral health. Experts also believe that the good bacteria in yogurt help control the growth of “unfriendly” bacteria in the mouth that can cause bad breath.

8. Prevents Osteoporosis

The calcium, vitamin D and live active cultures in yogurt strengthen bones and increase bone density. This in turn prevents osteoporosis, a progressive disease in which the bones gradually become weak and vulnerable to fractures.

9. Makes Hair Healthy

If you have yogurt, there is no need for pricy treatments promising healthy and shiny hair. Yogurt is a rich source of zinc, lactic acid, protein, calcium, and other nutrients that are good for your hair. Yogurt promotes hair growth, reduces dandruff and relieves scalp itchiness. Plus, yogurt acts as a great natural conditioner for dry and damaged hair and helps gain and retain moisture.

Blend one-half cup of plain yogurt, apply it on your hair, leave it on for 30 minutes, and then wash your hair with a mild shampoo. Use this hair treatment once a week to enjoy healthy and strong hair.

The Amazing Health Benefits of Cucumbers

Scientifically, cucumbers are a fruit; but like tomatoes in culinary they are used as a vegetable. Cucumbers are loaded with essential nutrients and are available year round. There are different kinds but commonly categorized into two - slicing cucumbers, the varieties that are best eaten fresh, and the pickling cucumbers which are pickled to make it palatable.

There’s more to this crunchy, juicy treat other than being a staple in salads and sandwiches; eaten fresh, cooked, or pickled.  Cucumber is recognized as one of the healthiest foods because it has low in calories with no saturated fat or cholesterol content and also packed with fiber, and many important vitamins and minerals that provides the body with many health benefits.

Cucumbers help the body stay Hydrated

Cucumbers’ weight is 96% water and is considered as one of the best food to eat when you want to lose weight because you can satisfy your hunger with very minimal. Its water content can help keep the body hydrated, normalize the body temperature, and flushes toxins from the body.

Cucumbers help maintain a Healthy Skin

Cucumbers contain vitamin A, B, and C and minerals such as magnesium, potassium, and silica plus its high water content that are beneficial to the skin’s health. To effectively tighten skin, facial mask infused with cucumber juice is also very effective. The presence of ascorbic acid and caffeic acid in cucumbers helps in soothing the skin, prevents irritations, and can lower water retention making them very effective to reduce puffiness and swelling under the eyes. Place a cold slice of cucumber on each eye is all it takes.

Cucumbers help fight Cancer

Chemical compounds found in cucumbers are greatly associated to reduce risks of some forms of cancer including prostate cancer, breast cancer, and ovarian cancer.

Cucumbers help maintain Normal Blood Pressure

Cucumbers are very good source of potassium, magnesium, and fiber that help control the blood pressure. Thus, keeping the blood vessels healthy and preventing incidence of stroke.

Cucumbers promotes Healthy Digestion

The water and fiber content of cucumbers will help relieve constipation and rid the digestive track of harmful toxins by encouraging regular bowel movement. Heartburn, gastritis, and acidity can also be relieved by the help of regular cucumber consumption.

Cucumbers help keep the Joints Healthy and Mobile

Cucumbers contain an excellent amount of silica which is important in keeping the joints healthy by strengthening its connective tissues.

Cucumbers help improve Blood Cholesterol levels

The fiber content plus the phytonutrients found in cucumbers may help improve the blood cholesterol levels.

Cucumbers help achieve Healthy Body Weight

Cucumbers are low in calories and high in water and fiber making it an ideal food especially for those who are trying to lose weight.

Cucumbers help lower Uric Acid levels

Cucumbers are recommended for those suffering from gout and arthritis. Cucumbers help relieve pain because its vitamin A, B1, B6, folate, calcium, magnesium, and potassium that can help lower the uric acid level in the body.

Top 10 Health Benefits of Aloe Vera

The Aloe vera plant is considered to be a miracle plant because of its numerous curative and healing benefits. Aloe vera leaves are filled with a gel containing vitamins like A, B1, B2, B3, B6, B12, C and E, and folic acid. Minerals found in aloe vera juice are copper, iron, sodium, calcium, zinc, potassium, chromium, magnesium and manganese. All these nutrients have tremendous health benefits.

Health experts regard aloe vera as nature’s most impressive and versatile herb. This herb is safe to use externally and internally. People across the globe use this herb for treating various health conditions from minor burns to cancer.

Here are the top 10 health benefits of aloe vera.

1. Immune Booster

Aloe vera is full of antioxidants, which are natural immune enhancers that help combat free radicals in the body. Free radicals are unstable compounds that are bad for your health and contribute to the aging process.

Drinking aloe vera juice regularly gives the body a regular supply of antioxidants, which can boost and enhance the immune system.

2. Enhances Skin Health

Aloe vera is one of the natural herbs commonly used in skin care products. It soothes the skin, hydrates it, nourishes it and accelerates the regeneration of new skin tissue. By applying fresh aloe vera gel on your face, you can enjoy well moisturized, glowing and flawless skin.

In addition, aloe vera can be used to treat sunburned skin, blisters, insect bites, allergic reactions, minor burns, inflammations and more. Even people who have sensitive skin can use aloe vera without any problem.

3. Regulates Weight and Energy Level

Drinking aloe vera juice aids in natural cleansing of the digestive system. There are many food substances that can cause fatigue and exhaustion, which you can combat by drinking aloe vera juice. When consumed regularly, aloe vera juice will also help increase your energy level and help you maintain a healthy body weight.

4. Cures Gum Disease

Aloe vera is extremely helpful for your mouth and gums due to its natural antibacterial and antimicrobial properties. It also contains vitamins and minerals that promote cell growth and healing of bleeding gums and mouth ulcers.

When suffering from gum disease, just massage your gums with fresh aloe vera gel. You can also sprinkle some aloe vera powder on your toothbrush before brushing and within a few minutes your mouth will feel much better. Drinking aloe vera juice regularly also helps promote strong and healthy teeth.

5. Ends Constipation

Aloe vera juice has natural fiber that aids digestion and improves bowel movements. Being a natural laxative, aloe vera juice can also be used to treat constipation.

When constipated, drink two ounces of aloe vera juice daily. Remember that after taking aloe vera, it takes about 10 hours to get positive results.

6. Halts Inflammation

Aloe vera can be used externally to ease inflammation of joints and reduce arthritis pain. You can also drink aloe vera juice to reduce inflammation throughout the body. People who drink aloe vera juice for two weeks typically begin to experience a significant reduction of inflammation and pain symptoms.

Aloe vera is also considered an excellent home remedy for mild to moderate ulcerative colitis because of its anti-inflammatory properties.

7. Treats Acne

Aloe vera gel is used in a number of different skin care products to treat a wide variety of skin problems including acne.

Acne is a very common problem in which the sebaceous glands become more active and produce more oil. The oil combines with dead skin, dirt and bacteria to block the skin pores, causing inflammation and leading to acne.

The anti-inflammatory properties present in aloe vera help get rid of acne and pimples when the gel is applied on the affected skin twice daily. You can also use aloe vera skin care products to treat the scars and redness associated with acne.

8. Stabilizes Blood Sugar Level

Aloe vera juice can lower blood sugar levels in people with type 2 diabetes by stabilizing blood sugar level and reducing triglycerides. For best results, drink aloe vera juice regularly for three months to see a significant drop in fasting blood sugar levels.

Also, aloe vera supplements can help treat peripheral neuropathy (hands and feet going numb) associated with diabetes.

9. Reduces Heart Attacks

By enhancing your blood quality, you can significantly reduce your risk of heart attacks and strokes in future years. To improve the quality of your blood, you must consume aloe vera regularly.

Aloe vera stops blood cells from clumping together, which is one of the main causes of strokes. Proper blood flow also ensures oxygen and nutrients can reach every organ and cell in your body. Adequate oxygen throughout the body also helps reduce the risk of heart attacks, strokes and high blood pressure.

10. Lowers High Cholesterol

Some studies suggest that aloe vera gel can lower high cholesterol levels. When taken internally, the gel improves the quality of the blood and also lowers high cholesterol.

A study published in the Journal of Nutritional Science and Vitaminology suggests that regular intake of this magic potion can help lower liver production of cholesterol by about 30 percent. Consult your doctor for the proper dosage of aloe vera supplements to take for your specific cholesterol condition.

To conclude, due to the medicinal potential of aloe vera, it is essential to have this herb in your kitchen garden. This wonderful herb will help you solve many health problems at home without the need to go to the doctor’s office.

8 Health Benefits of Watermelon

Watermelon is mostly eaten in summer to prevent the sun's heat having thirst quenching properties. It is rich in antioxidant lycopene and Vitamin A. It is a delicious fruit with plenty of water percentage in it which protects from summer temperatures. Make this melon a part of your daily diet and you will reap amazing benefits that range from improving cardiovascular health to nourishing your eyes and revving up your immune system. Read on to discover 8 amazing health benefits of watermelon!

Cardiovascular & Bone Health

The lycopene in watermelon is especially important for our cardiovascular health and is now being recognized as an important factor in promoting bone health. Consuming large amounts of watermelon has also been correlated with improved cardiovascular function because it improves blood flow via vasodilation (relaxation of blood pressure). Dietary lycopene (from foods like watermelon or tomatoes) reduces oxidative stress, which normally reduces the activity of osteoblasts and osteoclasts (the two major bone cells involved in the pathogenesis of osteoporosis) – this means stronger bones for those consuming lycopene-rich foods. Watermelon is also rich in potassium which helps to retain calcium in your body, resulting in stronger bones and joints.

 Reduces Body Fat

The Citrulline in watermelon has been shown to reduce the accumulation of fat in our fat cells. Citrulline is an amino acid which converts into arginine with help from the kidneys. When our bodies absorb Citrulline it can take the step of converting into arginine if so required. Citrulline, when consumed, has the ability to (through a series of steps) block the activity of TNAP (tissue-nonspecific alkaline phosphatase) which makes our fat cells create less fat, and thus helps prevent over-accumulation of body fat.

Anti-inflammatory & Antioxidant Support

Watermelon is rich in phenolic compounds like flavonoids, carotenoids, and triterpenoids. The carotenoid lycopene in watermelon is particularly beneficial in reducing inflammation and neutralizing free radicals. The tripterpenoid cucurbitacin E is also present in watermelon, which provides anti-inflammatory support by blocking activity of cyclo-oxygenase enzymes which normally lead to increased inflammatory support. Make sure you pick ripe watermelons, because they contain higher amounts of these beneficial phenolic compounds.

Diuretic & Kidney Support

Watermelon is a natural diuretic, which helps increase the flow of urine, but does not strain the kidneys (unlike alcohol and caffeine). Watermelons helps the liver process ammonia (waste from protein digestion) which eases strain on the kidneys while getting rid of excess fluids.

Muscle & Nerve Support

Rich in potassium, watermelon is a great natural electrolyte and thus helps regulate the action of nerves and muscles in our body. Potassium determines the degree and frequency with which our muscles contract, and controls the excitation of nerves in our body.

Alkaline-forming

Watermelons have an alkaline-forming effect in the body when fully ripe. Eating lots of alkaline-forming foods (fresh, ripe, fruit and vegetables) can help reduce your risk of developing disease and illness caused by a high-acid diet (namely, meat, eggs and dairy).

 Improves Eye Health

Watermelon is a wonderful source of beta-carotene (that rich red hue of watermelon = beta carotene) which is converted in the body to vitamin A. It helps produce the pigments in the retina of the eye and protects against age-related macular degeneration as well as preventing night blindness. Vitamin A also maintains healthy skin, teeth, skeletal and soft tissue, and mucus membranes.

 Immune Support, Wound Healing & Prevents Cell Damage

The vitamin C content in watermelon is astoundingly high. Vitamin C is great at improving our immune system by maintaining the redox integrity of cells and thereby protecting them from reactive oxygen species (which damages our cells and DNA). The role of vitamin C in healing wounds has also been observed in numerous studies because it is essential to the formation of new connective tissue. The enzymes involved in forming collagen (the main component of wound healing) cannot function without vitamin C. If you are suffering from any slow-healing wounds, up your intake of vitamin C heavy fruit!

9 Amazing Health Benefits of Coconut Water

Coconut water is the ultimate thirst quencher and offers a tasty alternative to water. This pure liquid is packed with nutrients that yield an array of health benefits. Here are 9 Benefits of Coconut Water that explain why it has become so popular:

1. Aids in Weight-loss Efforts.

The fat content in coconut water is extremely low, so generous quantities can be consumed without the fear of immediate packing on the pounds. It also suppresses the appetite and makes you feel full because of its rich nature.

2. Picture-Perfect Skin.

For those with acne or other blemishes on the surface of the skin, topical application of coconut water can go a great distance as it has the ability to clear up and subsequently tone the skin. It also moisturizes the skin from within if ingested orally and eliminates large amounts of oil. This explains why products such as facial creams, shampoos, conditioners and lotions that contain traces of coconut extract are more effective.

3. Improves Your Digestion

Coconut water has been said to help improve your digestion, which would help your body in numerous ways, helping to eliminate body waste and release toxins. Your digestive system is one of the most important systems in the body for regulating your health, and any food that aids in the process are going to impact your overall well-being. A sluggish digestive system can lead to feelings of lethargy, brain fog, and over time can develop into more serious problems. It’s a good idea to keep your digestion humming along.

4. Helps Keep You Hydrated

Many of us do not get enough water throughout the day, and drinking coconut water might be the boost you need to start drinking more throughout the day. By allowing the body to hydrate itself, you’ll be allowing your organs to function properly, and you’ll have more energy throughout the day. Another side benefit to a beverage that helps hydrate you like coconut water does, is it can be used as a hangover recovery solution. Many of the symptoms related to a hangover are due to severe dehydration caused by excessive drinking of alcohol and a loss of many key vitamins and nutrients that coconut water can help replenish.

5. Reduces Blood Pressure

One benefit of coconut water is that it may help with high blood pressure, and the hydrating effects of this beverage are given credit for this, as well as the vitamins and minerals it contains. Coconut water contains potassium and magnesium, both of which are helpful when trying to lower your blood pressure naturally using foods and drinks.

6. Rich in Nutrients.

Unlike any other beverage on the market, coconut water contains five essential electrolytes that are present in the human body. These include: calcium, magnesium, phosphorous, potassium and sodium. Because of its unique composition, coconut water can be enjoyed by individuals with varying medical conditions.

7. Helps the Kidneys Function

The L-arginine found within coconut water may help the kidneys do their job. That’s because L-arginine appears to help the kidneys and their ability to filter out toxins from the foods and drinks we can see him as well as the environment we live in. The Mayo Clinic points out that it has been shown to help the kidneys in a number of situations, but also states that further research needs to be conducted before any conclusions can be drawn.

8. Can Help with Depression

The magnesium found in coconut water has been clinically proven to be able to help treat the symptoms of depression. Drinking coconut water can help you maintain a healthy state of mind, because magnesium is an important mineral for proper brain function. Coconut water is no cure-all, but perhaps it can help you reach a more positive and uplifting mood naturally, rather than resorting to a prescription medication.

9. Stronger Bones

Coconut water is rich in calcium, which is needed for healthy bones, muscles, and other tissues. Calcium is also needed for optimal heart health, and a deficiency can cause serious problems.

See the table below for in depth analysis of nutrients:

Coconut water (Cocus nucifera), Fresh, Nutrition Value per 100 g (Source: USDA National Nutrient data base)
Principle	Nutrient Value	Percentage of RDA
Energy	19 Kcal	1%
Carbohydrates	3.71 g	3%
Protein	0.72 g	1.5%
Total Fat	0.20 g	1%
Cholesterol	0 mg	0%
Dietary Fiber	1.1 g	3%
Vitamins
Folates	3 µg	0.75%
Niacin	0.080 mg	0.5%
Pantothenic acid	0.043 mg	<1%
Pyridoxine	0.032 mg	2.5%
Riboflavin	0.057 mg	4%
Thiamin	0.030 mg	2.5%
Vitamin C	2.4 mg	4%
Vitamin A	0 IU	0%
Vitamin E	0 mg	0%
Vitamin K	0 mcg	0%
Electrolytes
Sodium	105 mg	7%
Potassium	250 mg	5%
Minerals
Calcium	24 mg	2.4%
Copper	40 mcg	4.5%
Iron	0.29 mg	3.5%
Magnesium	25 mg	6%
Manganese	0.142 mg	%
Zinc	0.10 mg	1%
Phyto-nutrients
Auxin (Gibberlin)	Present	--
Carotene,ß	0 µg	--
Cytokines	Present	--
Lutein-zeaxanthin	0 µg	--
Leucoanthocyanin	Present	--

Super Health Benefits of Strawberries

The Strawberry is called the queen of fruits in Asian countries because it’s packed with health benefits. Compared to fruits like apples, oranges or bananas, strawberries have the highest amount of nutrients. Here are 10 reasons why you should include them in your diet.

Boosts your immunity

Strawberries are packed with Vitamin C, which helps boost your immunity and protects you from infections. Just one cup of strawberries meets 100% of your daily requirement of Vitamin C. This alone makes it a fruit that you should not miss out on.

Prevents heart disease

Shaped like a heart, strawberries have nutrients like flavonoids and antioxidants, which prevent the build-up of bad cholesterol which can clog your arteries. Additionally, these nutrients have anti-inflammation properties which are good for the heart.

Prevents constipation and diabetes

When you have constipation, it is important that you consume fibre in order to clear your bowel movements. Also, fibre helps regulate your blood sugar levels, making it a great food for diabetics and those who want to prevent diabetes alike. Strawberries have a lowly glycemic index of 40, which means diabetics can consume it without worrying too much.

Fights cancer

Like most fruits and vegetables, strawberries too are high in antioxidants, which help in fighting cancer. In particular, strawberries have antioxidants like lutein and zeathanacins which suppresses the growth of cancer cells.  The high Vitamin C content boosts your immunity and makes your body more capable of fighting cancer cells.

Good for your skin

When you age, your skin and other body parts suffer from damage due to free radicals. This process is similar to the process of a metal rusting due to exposure to air. Vitamin C and antioxidants present in strawberries can help slow down this process and keep your skin wrinkle-free for longer.

Helps you lose weight

Strawberries are extremely low in calories, with a cup having just 53 calories. Also, they have fibre which can leave you feeling fuller if you have them before a meal. Not only has this, the high Vitamin C content helped boost your metabolism, which helps your body burn the calories faster.

Great for pregnant woman

Pregnant women are often confused as to what they should eat during pregnancy that’ll both be good for them and the baby. Folate present in rich quantities in strawberries helps in the baby’s brain, skull and spinal cord development. In addition, it also has folic acid, which can save the child from having certain birth defects.

Great for your bones

Strawberries have nutrients like manganese, potassium and some minerals that not only help promote bone growth, but also helps keep them in mint condition. These properties also make strawberry a good fruit for growing children.

Prevents hair loss

Hair loss can be quite a depressing condition for anyone. Folic acid, Vitamin B5, Vitamin B6 and ellagic acid present in strawberries helps prevent your hair from falling and thinning. Furthermore, minerals like copper and magnesium helps prevent dandruff and fungal growth on your scalp. If that wasn’t enough, many homemade packs can be made using strawberries that’ll add shine and glow to your hair.

Boosts memory

Fisetin, a naturally occurring flavonoid present in strawberries helps enhance memory by stimulating the signaling pathways. A research published in the Annals of Neurology also proved that eating 2 or more servings of strawberries per week can delay memory decline in ageing women.