( NJS ) Chili peppers are well-liked for their ability to improve the taste of any meal with their hot flavor, although, these are more than just a little bit of heat. The study says that people who eat chili pepper may live longer.
The study was carried out by the Cleveland Clinic's Heart, Vascular & Thoracic Institute in Cleveland, Ohio. Based on research that looked at the health records of half a million people across countries including China, Italy, Iran, and the United States, it was found that those who ate chili pepper reduced their risk of all-cause mortality by 25 percent.
They suspect that the active ingredient present in the hot chili peppers which is a chemical known as Capsaicin is probably mediating a lot of the potential health benefits. The most valuable characteristic of chili peppers is the compound capsaicin. Capsaicin is the primary compound in chili peppers that gives the peppers their distinct taste and a number of health benefits.
Health benefits of Chili pepper includes improves digestive health and metabolism, fights fungal infections, colds, and the flu, provides joint pain relief, fights inflammation, supports cardiovascular health, may improve cognitive functions, may improve longevity, promotes red blood cell growth, and keeps your hair and skin healthy and more.
In addition to maintaining our heart health, chili peppers can reduce the risk of developing high blood levels of insulin, which is a common symptom of Type 2 Diabetes. According to the American Journal of Clinical Nutrition, a number of Australian scientists discovered that a meal containing chili pepper can result in the right amount of insulin to reduce blood sugar levels.
As chili peppers are high in antioxidants, carotenoids, and vitamin C, it contribute greatly to insulin regulation as well. Chili peppers are the way to go if you are looking for a natural way to deal with your health issues.
( NJS ) Nike has introduced its newest shoe to the line—one that doesn't require any hands at all. The Nike GO FlyEase's kickstand heel, hinged design, and pop-and-snap technology allow wearers to use only their feet when putting on and taking off the sneaker. these are called the Go FlyEase. And they are the company's first hands-free sneaker. That means no laces to tie, no Velcro to strap, no zippers necessary.
It's the latest model of a Nike line made with accessibility in mind, so people living with disabilities or who just have trouble tying and untying shoes can also have a cool, supportive sneaker for everyday wear.
Many people have appreciated about this inclusive design on social media. As social media users have pointed out, the design can help not only people like Walzer who have chronic disabilities but also those who may have a problem bending down and/or using their hands for their shoes in the short term, such as people who are pregnant or people recovering from surgery. In a press release, Nike also noted how the shoe "translates to serving the broadest range of active lifestyles possible."
According to the Nike press release, the sneakers will initially be available to select Nike Members via invite. The shoe is expected to become available to the wider public later this year and, according to Yahoo Finance, will cost $120. It will be available for general broader purchasing beginning on March 19, 2021.
( NJS ) DASH diet is a flexible and balanced eating plan that helps create a heart-healthy eating style for life.
The “DASH” in the DASH diet stands for Dietary Approaches to Stop Hypertension. The DASH eating plan requires no special foods and instead provides daily and weekly nutritional goals.
The healthy DASH diet plan was developed in the 1990s to lower blood pressure without medication in research sponsored by the US National Institutes of Health, Dietary Approaches to Stop Hypertension. The diet was created after researchers noticed that the DASH diet lowers blood pressure and LDL cholesterol in the blood in people who followed a plant-based diet, such as vegans and vegetarians.
It focuses on nutrients and foods including fruits, vegetables, whole grains, fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils. Particularly, this eating pattern emphasizes foods containing important nutrients like potassium, calcium, magnesium, fiber, and protein. The DASH diet recommends limiting added sugars as well as foods that are high in saturated fat such as fatty meats, full-fat dairy, and tropical oils like coconut oil.
Experts from the National Institutes of Health (NIH) created the diet to help people manage their blood pressure. Scientists believe that one of the main reasons people with high blood pressure can benefit from this diet is because it reduces salt intake.
However, it is an overall healthful eating plan, and it can help people lose weight. The main aim of the DASH diet is to reduce high blood pressure.
As the DASH diet is very similar to the standard low-fat diet, healthy individuals may have little reason to follow this diet. Nevertheless, if you have high blood pressure or think you may be sensitive to salt, DASH may be a good choice for you.
To help prevent and control high blood pressure: Be physically active, maintain a healthy weight, limit alcohol intake manage and cope with stress.
( NJS ) It is important to understand how loneliness affects our health. Loneliness is increasingly being recognized as a major health problem, A new study shows a sort of signature in the brains of lonely people that make them distinct in fundamental ways, based on variations in the volume of different brain regions.
The researchers found several differences in the brains of lonely people. These brain manifestations were centered on what is called the default network: a set of brain regions involved in inner thoughts such as reminiscing, future planning, imagining and thinking about others. Researchers found the default networks of lonely people were more strongly wired together and surprisingly, their grey matter volume in regions of the default network was greater.
In the absence of desired social experiences, lonely individuals may be biased towards internally-directed thoughts such as reminiscing or imagining social experiences. We know these cognitive abilities are mediated by the default network brain regions," says Nathan Spreng from The Neuro (Montreal Neurological Institute-Hospital) of McGill University, and the study's lead author.
"So this heightened focus on self-reflection, and possibly imagined social experiences, would naturally engage the memory-based functions of the default network."
Loneliness is estimated to affect 10–20% of adults who lack companionship, or consider themselves left out or isolated from others, the researchers commented. The health burden of loneliness is “pervasive,” and associated with morbidity, hypertension, and immune system dysfunction.
The scientists defined loneliness as "the subjective perception of social isolation, or the discrepancy between one's desired and perceived levels of social connection." They based their findings on a large trove of information from about 40,000 participants aged 40 to 69. This was culled from UK's Biobank, an open-access to database for international health scientists. The researchers had access to magnetic resonance imaging (MRI) data, as well as genetics and psychological self-assessments.
The scientists compared the MRI data of the study participants who said they often felt lonely versus those who didn't and discovered key differences. These revolved around the default network, an area of the brain responsible for memories, as well as social cognition and imagination. It is employed when we focus on the past or think about the future or daydream about a different present.
The researchers suggest that the fact that the structure and function of this network are positively associated with loneliness maybe because lonely people are more likely to use imagination, memories of the past, or hopes for the future to overcome their social isolation. “The findings fit with the possibility that the up-regulation of these neural circuits supports mentalizing, reminiscence, and imagination to fill the social void,” the team commented.
"We are just beginning to understand the impact of loneliness on the brain. Expanding our knowledge in this area will help us to better appreciate the urgency of reducing loneliness in today's society," says Danilo Bzdok, a researcher at The Neuro and the Quebec Artificial Intelligence Institute, and the study's senior author.
"Human evolution has been shaped by selection pressures towards enhanced inter-individual cooperation, write the scientists in their study. "Social interactions are crucial for survival, and fulfillment. Our species' extraordinary reliance on other individuals has led to the characterization of humans as the "ultra-social animal". Consequently, the absence of sufficient social engagement can impose substantial physical and psychological costs."
Mindfulness is not about stopping thoughts or emotions. "It's about allowing ourselves to see the present moment clearly. When we do that, it can positively change the way we see ourselves and our lives." Through mindful living practices, we can find happiness, joy, and meaning in our lives. Mindfulness builds resilience and awareness to help people learn how to ride life’s ups and downs
Mindfulness is not obscure. It’s familiar to us because it’s what we already do, how we already are. It takes many shapes and goes by many names. Mindfulness is not a special added thing we do. We already have the capacity to be present, and it doesn’t require us to change who we are. But we can cultivate these innate qualities with simple practices that are scientifically demonstrated to benefit ourselves and our loved ones. Mindfulness recognizes and cultivates the best of who we are as human beings.
Mindfulness has the potential to become a transformative social phenomenon.
Mindfulness practice cultivates universal human qualities and does not require anyone to change their beliefs. Everyone can benefit and it’s easy to learn.
It’s a way of living. Mindfulness is more than just a practice. It brings awareness and caring into everything we do—and it cuts down needless stress. As we deal with our world’s increasing complexity and uncertainty, mindfulness can lead us to effective, resilient, low-cost responses to seemingly intransigent problems.
Professor Mark Williams, former director of the Oxford Mindfulness Centre, says that mindfulness means knowing directly what is going on inside and outside ourselves, moment by moment.
"It's easy to stop noticing the world around us. It's also easy to lose touch with the way our bodies are feeling and to end up living 'in our heads' – caught up in our thoughts without stopping to notice how those thoughts are driving our emotions and behavior," he says.
"An important part of mindfulness is reconnecting with our bodies and the sensations they experience. This means waking up to the sights, sounds, smells, and tastes of the present moment. That might be something as simple as the feel of a banister as we walk upstairs.
Another important part of mindfulness is an awareness of our thoughts and feelings as they happen from moment to moment.
You can take steps to develop it in your own life. Then we become more aware of the present moment, we begin to experience afresh things that we have been taking for granted. Paying more attention to the present moment – to your own thoughts and feelings, and to the world around you – can improve your mental wellbeing.
Mindfulness is recommended by the National Institute for Health and Care Excellence (NICE) as a way to prevent depression in people who have had 3 or more bouts of depression in the past.
"This lets us stand back from our thoughts and start to see their patterns. Gradually, we can train ourselves to notice when our thoughts are taking over and realize that thoughts are simply 'mental events' that do not have to control us.
You can also be more mindful by reminding yourself to take notice of your thoughts, feelings, body sensations and the world around you is the first step to mindfulness.
We can notice the sensations of things, the food we eat, the air moving past the body as we walk, It can be helpful to pick a regular time during which you decide to be aware of the sensations created by the world around you.
You can practice mindfulness anywhere, but it can be especially helpful to take a mindful approach if you realize that, for several minutes, you have been "trapped" in reliving past problems or "pre-living" future worries.
"Mindfulness isn't the answer to everything, and it's important that our enthusiasm doesn't run ahead of the evidence," says Professor Williams.
"There's encouraging evidence for its use in health, education, prisons, and workplaces, but it's important to realize that research is still going on in all of these fields. Once we have the results, we'll be able to see more clearly who mindfulness is most helpful for. Practicing mindfulness in daily life can be helpful to set aside time for more formal mindfulness practice.
Mindfulness meditation involves sitting silently and paying attention to thoughts, sounds, the sensations of breathing, or parts of the body, bringing your attention back whenever the mind starts to wander. Yoga and tai-chi can also help with developing awareness of your breathing.
Although many people believe that mindfulness can help reduce stress, a new study from the University of Buffalo (UB) in New York suggests that it provides little or no benefit when individuals are coping with active stressors.
The research suggests that mindfulness may offer other benefits, but helping people remain calm and composed during stressful events is not one of them.
The three components of mindfulness are:
Intention – Your intention is what you hope to get from practicing mindfulness. ...
Attention – Mindfulness is about paying attention to your inner or outer experience. ...
Attitude – Mindfulness involves paying attention to certain attitudes, such as curiosity, acceptance, and kindness.
When we’re mindful, we reduce stress, enhance performance, gain insight and awareness through observing our own minds, and increase our attention to others’ well-being.
Medical News today
(NJS) Seeds are great sources of fiber. These small seeds also contain healthy monounsaturated fats, polyunsaturated fats, and many important vitamins, minerals, protein and antioxidants, and other life-enhancing nutrients the body needs to function at peak performance.
Many studies have shown that different types of seeds, when part of an overall balanced and healthy diet, can prevent weight gain, the development of heart disease, and the accumulation of LDL cholesterol.
Seeds play an important part in the Mediterranean diet, which is recommended for heart-healthy living. The Mediterranean diet is typically high in fruits,
vegetables, whole grains, beans, nuts, and seeds, and includes olive oil as an important source of monounsaturated fat.
Seeds contain all the starting materials necessary to develop into complex plants. Because of this, they are extremely nutritious. When consumed as part of a healthy diet, seeds can help reduce blood sugar, cholesterol and blood pressure.
Because seeds are so nutrient-dense, you don’t need to eat that many to reap the benefits. The exact serving size varies depending on what kind of seed you’re eating, but a good general guideline is to aim for a 200-calorie serving (about 2 tablespoons) a day.
Here are some seeds to work into your snack rotation
This article will describe the nutritional content and health benefits of six of the healthiest seeds you can eat.
Chia has come a long way since it first sprouted out of funny pottery in TV commercials. These tiny seeds pack in 10 grams of fiber in a 2-tablespoon serving.
Chia seeds are easy to add to your favorite dishes. Sprinkle them ground or whole onto cereal, vegetables, or yogurt. Soak them in water to add to cooked cereal, or
find a recipe for chia pudding as a healthy and tasty dessert. They also contain proteins, omega-3 fatty acids, antioxidants, and minerals like: iron, calcium, magnesium, and zinc.
Pumpkin seeds are a tasty snack that boasts 16% of your daily iron needs in just ¼ cup. That same amount of seeds will also get you 5 grams of fiber.
In addition, pumpkin seeds are a good source of amino acids, protein, and omega-3s, as well as minerals such as zinc and magnesium.
Fresh roasted pumpkin seeds are an excellent snack, but you can enjoy them year-round sprinkled on oatmeal, baked into muffins, and mixed into
Pomegranate seeds are also called arils, these are the sweet,small red "jewels"-like beads you strip from the inside of the fruit. These arils have lots of fiber and high in vitamin C providing 40% of your daily requirement. They also contain heart-healthy antioxidants called polyphenols. A full cup of pomegranate seeds has only 130 calories, making it good for a light snack.
Flaxseed is packed with nutrients. Just two tablespoons of flaxseed contains 6 grams of fiber and 4 grams of protein. It contain ALA (alpha-linolenic acid), a type of omega-3 found in plants.
They’re also rich in minerals including magnesium, manganese, and thiami. Some studies suggest flaxseed consumption helps improve cardiovascular health. Flaxseed also contains lignans, which may help protect the body from cancer. Adding flaxseed to your diet is easy. Bake it into muffins. Mix it in salads, yogurt, smoothies, cereal, and soups.
According to the USDA, sunflower seeds are an excellent source of vitamin E, a major antioxidant that dissolves in fat. Vitamin E circulates throughout the body and neutralizes free radicals that would otherwise damage fat-containing structures and molecules such as cell membranes, brain cells and cholesterol. Sunflower seeds are high in healthy fats, as well as: proteins, fiber, phytochemicals, selenium, copper, and magnesium. Sunflower seeds have the highest phytosterol content of all seeds. Phytosterols are compounds found in plants and have a chemical structure
very similar to cholesterol. A sufficient amount of phytosterol in foods can lead to lower cholesterol levels, increase the body’s defences.
You can add sunflower seeds to bread recipes, in vegetable dishes or stir-fry, and in cereals or yogurt.
The sesame seed is one of the most versatile ingredients out there. Despite their tiny size, sesame seeds contain up to 20% protein and lots of fiber. They are rich in the amino acids tryptophan and methionine. Sesame oil is a good choice for salad dressings as it is rich in linoleic and oleic acids, which have a cholesterol-lowering effect.
Tahini (ground sesame seeds) is a main ingredient in hummus, and can also serve as a nut-free substitute for those with food allergies. Sprinkle sesame seeds on salads or stir-fry dishes for an added crunch.
Seeds are great sources of healthy fats, vegetarian protein, fiber and antioxidant polyphenols. Furthermore, they can help reduce the risk of certain diseases. In particular, the lignans in certain seeds may help lower cholesterol and the risk of cancer.
Seeds can be an easy way to add healthy nutrients to your diet. Adding seeds to your diet is simple: stay within the serving guidelines of an ounce or two per day, and eat the ones you like. Sprinkle a few into salads, sauces, vegetables, or whole grains such as brown rice or quinoa.
No matter how you enjoy them, you'll wind up with extra flavor and texture in meals and the added benefits of better nutrition.
(NJS) Replacing your pillows regularly not only prevents allergen build-up, but it also enhances your sleep quality.
The National Sleep Foundation tells to plan on replacing pillows every year or two. Apparently they “absorb body oil, dead skin cells, and hair,” which can “create the perfect environment for common allergens.” They also recommend washing your pillows every six months and using a protective case between the pillow and pillowcase.
A 2005 study by the University of Manchester found 16 varieties of fungi in a single pillow. Your pillows don’t just invite dust mites, but there may be a host of other microorganisms thriving there. Replacing your pillows regularly may prevent allergen build-up.
Along with your mattress, your pillows should keep your spine neutral. Your pillow ensures that your head and neck are supported while being aligned with your spine.
But How do you know when it's time for a new pillow? Our pillows flatten and develop soft spots over time. You’ll know it’s time for a replacement when your pillows don’t
provide enough support.
“Fold it in half and see if it stays that way,” “If it does, it’s time for a new one.” A flat pillow can’t provide support to your head and neck. You wake up with neck pain frequently. So it’s better to replace your pillows every 1 to 2 years to support your head and neck properly and maintain good sleep hygiene.
Like all other bedding accessories, your pillows need care. Proper maintenance can extend your pillow’s life by a few years. You can check the instructions on the care label of your pillows to ensure you don’t ruin it while washing or drying. Not all pillows can be machine washed or hand washed. Some need spot cleaning or dry cleaning.
If your pillows can be machine washed, it’s best to wash them once every four to six months in hot water. The high water temperature kills allergens breeding in your pillows. Usually, pillows with down or down alternate synthetic stuffing can be machine washed.
Try using a mild liquid detergent to wash your pillows. Avoid washing your pillows with any other clothes or bed linens. Putting two pillows at a time inside the
washing machine eliminates the risk of overloading your machine.
A pillow made from the latest materials simply gives you a better night’s sleep. And, one of the best parts about buying a high-quality pillow is that good sleep will last longer. If you have the right pillow for you, it can lead to a fabulous night’s sleep.
( NJS ) It is not a secret that spending time in nature is good for you. For years, researchers have been detailing how people who live near green spaces — parks, greenbelts, tree-lined streets, rural landscapes — have better physical and mental health.
There are many reasons connecting with nature is good for the mind and body. Research also suggests physical contact with the Earth’s surface can help regulate our autonomic nervous system and keep our circadian rhythms — which regulate body temperature, hormone secretion, digestion, and blood pressure, among other things — synchronized with the day/night cycle. Desynchronization of our internal clocks has been linked to a number of health problems, as evidenced by research on shift workers.
Walking barefoot on grass not only strengthens our feet, ankles, cure chronic pains, inflammation, insomnia, improve the nervous system, eye-sight, immune system, controls blood pressure, hormonal imbalance but also improves your posture, relieve anxiety, stress, depression, protects your body from electromagnetic fields, slows down aging and also helps in healing injuries faster. Walking barefoot can improve both your mental and physical health.
We have lost much of our connection with Mother Earth due to modern living. But making an effort to spend more time barefoot in nature can provide more benefits than you would think.
Also called “earthing” or “grounding,” the simple act of walking barefoot offers so many benefits that often get overlooked by mainstream society pushing the importance of wearing shoes at all times. According to Dr. Mercola, walking with your feet directly touching the soil allows your body to absorb negative electrons through the earth, which helps to stabilize daily cortisol rhythm and create a balanced internal bioelectrical environment.
California foot and ankle specialist and orthopedic surgeon, Dr. Jonathan Kaplan states, “The most straightforward benefit to barefoot walking is that in theory, walking barefoot more closely restores our ‘natural’ walking pattern, also known as our gait.”
But this is not the only benefit of walking barefoot. According to a Healthline article “Does Walking Barefoot Have Health Benefits?” there are a number of advantages:
But why would walking barefoot be associated with foot pain?
With all these health benefits of going barefoot, “Without appropriate strength in the foot, you are at risk of having poor mechanics of walking, thereby increasing your risk for injury,” explains Kaplan. He emphasizes that this can be particularly important if you’ve worn shoes most of your life and suddenly start walking barefoot, as many have done during the stay-at-home provisions.
Although more studies say walking barefoot can provide many health benefits, it is always better to consult your doctor before starting to walk barefoort.
( NJS ) Vegetables are widely known to be very healthy foods in general.
From leafy greens to cruciferous veggies, produce is a little gift from nature to us humans. Filled with crucial immune-boosting antioxidants, fiber, B-vitamins, and minerals, they’re the "real deal" that can make a big impact on our health. The more we eat of all of them, the better off we are.
Since they contain lots of water, vegetables are also essential for hydration and digestion while also providing fuel for our body’s beneficial bacteria to survive and thrive. However, some vegetables have characteristics that make them more attractive than others for health reasons.
There are fourteen vegetables that should be added to every diet because they are able to reduce the risk of certain diseases or because they may prevent inflammation. These fourteen vegetables are spinach, carrots, garlic, broccoli, Brussel sprouts, kale, green peas, Swiss chard, ginger, asparagus, red cabbage, sweet potatoes, collard greens, and kohlrabi.
This leafy green tops the chart as one of the healthiest vegetables. One cup (30 grams) of raw spinach provides 56% of your daily vitamin A needs and your entire
daily vitamin K requirement. Spinach is rich in antioxidants that may reduce the risk of chronic disease, as it may reduce risk factors such as high blood pressure.
Carrots are packed with vitamin A, providing 428% of the daily recommended value in just one cup (128 grams). They contain beta-carotene, an antioxidant that gives carrots their vibrant orange color.
Carrots are also high in vitamin C, vitamin K, and potassium. Carrots are especially high in beta-carotene, which can turn into vitamin A in the body. Their high antioxidant content may help reduce the risk of lung and prostate cancer.
Broccoli is rich in a sulfur-containing plant compound known as glucosinolate, as well as sulforaphane, a by-product of glucosinolate. A 2010 study found that consuming broccoli sprouts could protect the heart from disease-causing oxidative stress by significantly lower levels of oxidants.
In addition to its ability to prevent disease, broccoli is also loaded with nutrients.
A cup (91 grams) of raw broccoli provides 116% of your daily vitamin K needs, 135% of the daily vitamin C requirement, and a good amount of folate, manganese, and potassium. Broccoli is a cruciferous vegetable that contains sulforaphane, eating broccoli may also help reduce the risk of chronic disease by protecting against oxidative stress.
Garlic has a long history of use as a medicinal plant, with roots tracing all the way back to ancient China and Egypt.everal studies have shown that garlic can regulate blood sugar as well as promote heart health.
The main active compound in garlic is allicin, a plant compound that is largely responsible for garlic's variety of health benefits Studies show that garlic may help lower blood triglyceride levels. Some studies have also found that it could decrease blood sugar levels and may have an anti-cancer effect, although more research is needed.
5. Brussels Sprouts
Like broccoli, Brussels sprouts are a member of the cruciferous family of vegetables and contain the same health-promoting plant compounds.
Brussels sprout consumption can help enhance detoxification as well.
In addition to that , Brussels sprouts are very nutrient-dense. Each serving provides a good amount of many vitamins and minerals, including vitamin K, vitamin A, vitamin C, folate, manganese and potassium. Brussels sprouts contain an antioxidant called kaempferol, which may protect against oxidative damage to cells and prevent chronic disease. They may also help enhance detoxification in the body.
Due to its high amount of antioxidants, kale may also be beneficial in promoting heart health. kale is well-known for its health-promoting qualities, including its
nutrient density and antioxidant content.
A cup (67 grams) of raw kale contains plenty of B vitamins, potassium, calcium and copper. Kale is high in vitamins A, C and K as well as antioxidants.
Studies show that drinking kale juice could reduce blood pressure and LDL cholesterol while increasing HDL cholesterol
7. Green Peas
Peas are considered a starchy vegetable. This means they have a higher amount of carbs and calories than non-starchy vegetables and may impact blood sugar levels when eaten in large amounts.Nevertheless, green peas are incredibly nutritious.
One cup (160 grams) of cooked green peas contains 9 grams of fiber, 9 grams of protein and vitamins A, C and K, riboflavin, thiamin, niacin and folate.
Because they are high in fiber, peas support digestive health by enhancing the beneficial bacteria in your gut and promoting regular bowel movements.
Green peas contain a good amount of fiber, which helps support digestive health. They also contain plant compounds called saponins, which may have anti-cancer effects.
8. Swiss Chard
Swiss chard is low in calories but high in many essential vitamins and minerals. One cup (36 grams) contains just 7 calories yet 1 gram of fiber, 1 gram of protein
and lots of vitamins A, C and K, manganese and magnesium. Swiss chard is especially known for its potential to prevent damage caused by diabetes mellitus.
Ginger root is used as a spice in everything from vegetable dishes to desserts.Historically, ginger has also been used as a natural remedy for motion sickness Ginger also contains potent anti-inflammatory properties, which can be helpful in treating inflammation-related disorders like arthritis, lupus or gout
Further research suggests that ginger could aid in the treatment of diabetes as well. In general. ginger could reduce nausea and alleviate inflammation. Ginger supplements may also help decrease blood sugar.
This spring vegetable is rich in several vitamins and minerals, making it an excellent addition to any diet. Just half a cup (90 grams) of asparagus provides one-third of your daily folate needs. This amount also provides plenty of selenium, vitamin K, thiamin and riboflavin. Asparagus is especially high in folate, which may help prevent neural tube birth defects. Test-tube studies have also found that asparagus can support liver function and reduce the risk of toxicity.
11. Red Cabbage
This vegetable belongs to the cruciferous family of vegetables and, is overflowing with antioxidants and health-promoting properties. One cup (89 grams) of raw red cabbage contains 2 grams of fiber as well as 85% of the daily vitamin C requirement Red cabbage is also rich in anthocyanins, a group of plant compounds that contribute to its distinct color as well as a whole host of health benefits. Red cabbage contains a good amount of fiber, vitamin C and anthocyanins. Certain studies show that it may decrease blood cholesterol levels, reduce inflammation and lower the risk of heart and liver damage.
12. Sweet Potatoes
Classified as a root vegetable, sweet potatoes stand out for their vibrant orange color, sweet taste and impressive health benefits. One medium sweet potato contains 4 grams of fiber, 2 grams of protein and a good amount of vitamin C, vitamin B6, potassium and manganese. It's also high in a form of vitamin A called beta-carotene. In fact, one sweet potato fulfills 438% of your daily vitamin A needs.
Specific types of sweet potatoes may also contain additional benefits. For example, Caiapo is a type of white sweet potato that may have an anti-diabetic effect. Sweet potatoes are high in beta-carotene, which may decrease the risk of some types of cancer. White sweet potatoes could also help reduce blood cholesterol and blood sugar levels.
13. Collard Greens
Collard greens are a very nutrient-rich vegetable. One cup (190 grams) of cooked collard greens contains 5 grams of fiber, 4 grams of protein and 27% of your daily calcium needs. Collard greens are one of the best plant sources of calcium available, along with other leafy greens, broccoli and soybeans. Collard greens are also high in antioxidants and could even reduce your risk of developing certain diseases.
Collard greens are high in calcium, which could reduce the risk of osteoporosis. The regular intake of collard greens has also been associated with a reduced risk of glaucoma and prostate cancer.
Also known as the turnip cabbage or German turnip, kohlrabi is a vegetable related to the cabbage that can be eaten raw or cooked. Raw kohlrabi is high in fiber, providing 5 grams in each cup . It's also full of vitamin C, providing 140% of the daily value per cup Studies have shown that the antioxidant content of kohlrabi makes it a powerful tool against inflammation and diabetes.
Though there are different types of kohlrabi available, studies show that red kohlrabi has nearly twice the amount of phenolic antioxidants and displays stronger anti-diabetic and anti-inflammatory effects. Kohlrabi is rich in both fiber and vitamin C.
From providing essential vitamins and minerals to fighting disease, it's clear that including vegetables in your diet is crucial for good health.
While the vegetables listed here have been extensively studied for their health benefits, there are plenty more vegetables that are also excellent for your health.
but any veggie can belong on your menu, so choose what you love and ensure that you're getting a good mix of vegetables in your diet and use the rest as inspo for future meals you can enjoy in flavorful ways.
( NJS ) The grapefruit diet has been in and out of dieting trends for the past few decades, but Dr. Oz recently declared that “grapefruit’s back for weight loss, and it’s better than ever!” The nutritionist’s new-and-improved grapefruit diet meal plan turbocharges fat-fighting compounds in the fruit using modern science and a host of other super nutrients.
The grapefruit diet was among one of the first fad diets to be introduced to the public. Popularized as the “Hollywood diet,” the grapefruit diet involves eating grapefruit or drinking its juice with every meal.
Supporters of the diet claim grapefruit can help burn fat, quickly leading to weight loss in as few as 12 days. But there’s limited research to support these claims.
If you’ve ever tried a restrictive grapefruit diet from the past, you might wince at the idea of putting the words grapefruit and diet together ever again. But unlike
’80s grapefruit diets that included little more than grapefruit and black coffee, “this is a way of doing it that makes sense and is smart,” Dr. Oz insisted. On top of that, women who have used grapefruit to jumpstart long-term healthy eating report losing up to 30 pounds in 12 weeks.
There are multiple versions of guidelines for the diet, but many sources claim it should last 2 or 3 weeks.
Exciting preliminary evidence from Japan shows that a compound called nootkatone, which helps create grapefruit’s aroma, may significantly reduce hunger and “can stimulate metabolism and ramp up weight loss,” Dr. Petrucci revealed. Every version is low in carbohydrates and calories and high in protein. In some versions, the diet calls for consuming no more than 800 calories per day.
Incorporating low calorie, highly nutritious foods like grapefruit into your diet is a smart and healthy choice — not just for weight loss if that’s your goal, but for your overall health. A single grapefruit contains over 60% of your recommended daily intake of vitamin C.
Vitamin C has antioxidant properties known to protect and strengthen your immune system. In addition to protecting your immune system, research shows that grapefruit consumption is associated with higher intake of magnesium, potassium, dietary fiber, and improved diet quality
Fiber and antioxidant-rich fruits like grapefruit may help protect against heart disease and stroke. Grapefruit’s fiber-rich content may also help you feel fuller and eat fewer calories throughout the day, which may help with weight loss.
Although grapefruit has long been associated with weight loss, more current research is needed to determine the connection between grapefruit consumption and weight loss. Low-calorie diets like the grapefruit diet may result in initial weight loss, but they have their share of health drawbacks. The restrictive diet is also unsustainable, limiting, and confusing. Since no clearly established guidelines for the grapefruit diet exist, it’s impossible to evaluate the full benefits of this diet.
According to the National Institutes of Health, grapefruit juice and fresh grapefruit can be part of a balanced, healthy diet, but it can also interfere with certain medications because it contains a class of chemicals called furanocoumarins. Studies show that furanocoumarins may increase the blood levels of over 85 medications. By slowing down how your body normally breaks down medications in your gut and liver, grapefruit can increase the side effects of these drugs, increasing your risk for complications. For other drugs, such as antihistamines, grapefruit may have the opposite effect, reducing the drug’s effectiveness.
Ask your doctor or pharmacist if you can have fresh grapefruit or grapefruit juice while taking these and other medications.
While nutritious grapefruit certainly can be part of a healthy weight loss plan, it contains no mysterious fat-burning properties. If you love grapefruit,
reap the benefits of this supernutritious food by enjoying a serving before meals. The addition of a half grapefruit or a glass of grapefruit juice before meals may help fill you up so you'll eat fewer calories at meals, potentially losing weight. For added nutrition, choose pink grapefruit, which is rich in beta-carotene.
Along with a well-balanced, calorie-controlled diet, try to include a regular dose of physical activity -- a scientifically proven way to burn fat and lose weight.
( NJS ) Many studies suggest that being physically inactive increases the risk of health issues. Experts have long warned about the potential dangers of a sedentary lifestyle.
However, the connection between being physically active and maintaining cognitive health has been less clear. Now, a new study from the University of Cambridge in the United Kingdom further emphasizes this uncertainty.
Desk and other sedentary jobs are often associated with poorer health, but that’s not an entirely accurate picture, according to a new study. Researchers have found that people who work desk-based jobs are less likely to experience cognitive decline as they age compared to others who work physically active jobs.
The research has found that people with desk jobs are far less likely to experience cognitive decline than those with physically active roles.
“The often-used mantra ‘what is good for the heart, is good for the brain’ makes complete sense, but the evidence on what we need to do as individuals can be confusing,” says lead author Shabina Hayat.
The research appears in the International Journal of Epidemiology.
The study is based on data from the Epic-Norfolk Cohort, a long-term project involving some 30,000 participants aged 40 to 79.
Across an average of 12 years, investigators assessed participants’ cognition, including attention, memory, and visual processing speed. Researchers also administered a reading-ability test that roughly captured each individual’s IQ.
Among the data collected was information regarding levels of physical activity during work hours and leisure time. Measurements of an individual’s physical activity in the Cambridge study combined the two. A total of 8,585 individuals from the Epic-Norfolk study served as the cohort for the new Cambridge study.
The study reports that those with desk jobs — which are typically sedentary roles — have a lower risk of cognitive decline. Moreover, people with lifelong desk-based careers were most likely to be among the study’s top 10% of cognitive performers.
Conversely, people whose jobs involve manual work have nearly three times the risk of developing poor cognition. The researchers also looked at the potential impact of education level on cognition but found little evidence that it was relevant. The team also looked into the relationship between leisure physical activity and cognition. They were unable to draw any strong associations, at least partially, because such activities were “confounded by education, social class, and occupation.”
Confusingly, the data also suggest that leisure physical activity may offer some cognitive protection, though this seems to contradict the study’s main finding that work-related physical activity does not.
The data “reveals a differential in the association between cognition and inactivity during work and leisure,” says the study. Though exactly what that remains unclear, particularly in light of the lower leisure-time activity levels reported by those with physical jobs.
People who were physically active during work were less likely to be similarly active during their time off. The study concludes with an argument for additional research:
“Further studies are needed, in particular, on inequalities across socio-economic groups and the impact of lower education, poor-quality work, particularly for manual labor, and the lack of opportunity and space to be physically active for leisure. All these are key drivers that provide fewer opportunities to build a cognitive reserve to protect for cognitive impairment and dementia in later life.”