15 Best Food For 6-Pack Abs

You hit the gym religiously, go through countless reps of sit-ups and stability exercises and log tons of time on the treadmill—but still nothing. Nada! Not an ab in sight. Not even a one-pack. It’s disheartening, we know.

The saying “abs are made in the kitchen” is cliché by now, but its foundation is still true. It doesn't matter how strong your core is, no one will be able to see your abs if you don’t do something about the pesky layer of lard that's sitting on top of it. To beat the belly bulge, you’ll not only have ditch the junk food, you’ll also have to incorporate fare into your diet that boosts metabolism, torches belly fat, wards off future weight gain and banishes bloat. Down them all to trim inches from your waistline and make your abs pop—courtesy of this Eat This, Not That! special report.

1. BELL PEPPERS
Even if you eat well and exercise, constantly pulling your hair out can prevent your abs from showing. When we stress out, the body starts pumping out the hormone cortisol, which encourages the body to store cholesterol-raising fat around the midsection. The good news is that vitamin C-rich foods like peppers, broccoli and Brussels sprouts can help keep you trim. How does eating the produce squash stress? According to German researchers, the nutrient can lower levels of cortisol during stressful situations, helping those abs take center stage.

2. EGGS
This breakfast favorite contains a nutrient called choline that boosts metabolism and may help turn off the genes responsible for belly fat storage. Research has also revealed that eating eggs for breakfast instead of a high-carb dish like a bagel can make it easier to lose weight—likely due to egg’s satiety value. Make hard-boiled eggs or whip up a batch of mini frittatas so you can reap the nutrient-packed, ab-shredding benefits on the go.

3. BANANAS
A bloated belly can make even the most toned stomach look a bit paunchy. Fight back against the gas and water retention with bananas. One study found that women who ate a banana twice daily as a pre-meal snack for 60 days reduced their belly-bloat by 50 percent! Not only does the fruit increase bloat-fighting bacteria in the stomach, it’s also a good source of potassium, which can help diminish water retention. Once you’ve kicked the bloat to the curb, you can hit the beach with confidence and show off that hard-earned body!

4. FORTIFIED MILK
Help your six-pack show its full potential with a daily serving of milk and vitamin D-fortified yogurt. A 2013 Nutrition Journal study found consuming a combination of calcium and vitamin D can significantly decrease visceral (abdominal) fat and lipid absorption in overweight populations. To come to this finding, study participants were divided into two groups: The control group was fed a 500-calorie restricted diet without vitamin supplementation. In addition to having 500-calories cut from their diet, the second group was given a 600 mg calcium supplement and a 25 IU vitamin D supplement. At the end of the 12-week experiment, the group who had taken the supplements had lost 2.6 percent of their body fat and 1.1 pounds of visceral fat while the control group only experienced a 1.5 percent decrease in overall body fat and a loss of 0.4 pounds of belly fat.

5. GREEN TEA
Sipping green tea can make your time spent at the gym more worthwhile. A recent 12-week study found that those who sip 4 to 5 cups of green tea each day and log 25-minutes at the gym lose more belly fat than their non-tea-drinking counterparts who also broke a sweat. What makes the drink such a powerful ab-chiseler? This brew contains catechins, an antioxidant that hinders the storage of belly fat. Not a fan of tea? Munch on fresh pears instead. The fruit is another good source of the antioxidant. Green isn't the only slimming tea on the block, though. Stock your cabinet with these 4 Teas That Melt Fat Fast foreasy slim-down success.

6. LEAN POULTRY
Double-team your belly bulge by eating lean cuts of turkey and chicken every day. Research has found that eating protein not only boosts satiety and helps people eat less at subsequent meals, it also has a high thermogenic effect compared to fats and carbs. Translation: Your body actually burns off a fair percentage the meat’s calories as it digests. Protein can also boost post-meal calorie burn by as much as 35 percent! For the best flab-frying results, experts suggest consuming 0.8 to one gram of protein per kilogram of bodyweight each day.

7. WHOLE WHEAT PASTA
You know brown is better, but do you know why? It’s because whole wheat contains three parts of the grain, all nutrient rich and fiber-filling. Also try varieties with lentils, chickpeas, black beans or quinoa.

8. ACORN SQUASH
Besides serving up a third of the day’s fiber, a one-cup serving of this highly nutritious, naturally sweet veggie contains 30 percent of your daily vitamin C needs. The body uses the nutrient to form muscle and blood vessels, and it can even boost the ab uncovering effects of exercise, according to Arizona State University researchers.

9. LEGUMES
Lentils, chickpeas, peas and beans — they're all magic bullets for revealing abs. In one four-week Spanish study, researchers found that eating a calorie-restricted diet that includes four weekly servings of legumes aids weight loss more effectively than an equivalent diet that doesn’t include them. Those who consumed the legume-rich diet also saw improvements in their “bad” LDL cholesterol levels and systolic blood pressure. To reap the benefits at home, work them into your diet throughout the week. Salad is an easy way. Toss them up with more of the Best Salad Ingredients for Weight Loss!

10. WHOLE WHEAT BREAD
If you’re going for abs, you're already sending the restaurant bread basket back. But don’t shirk from whole-wheat bread completely. As with whole-wheat pasta, you’re getting all three parts of the grain, with fiber to increase satiety and prevent overeating. Just be careful—most breads in the sandwich aisle are filled with high fructose corn syrup or a blend of whole and enriched wheats. It’s worth splurging on the pricier stuff, often found in the freezer section.

11. BLACK BEANS
The simple bean is actually an advanced fat-burning, muscle-building machine. “Beans are a great source of protein that includes fiber,” says Leah Kaufman, a New York City based registered dietitian. “That’s going to ensure your blood sugar doesn’t spike and will give you energy to build the muscle you want.” One cup of black beans has 12 grams of protein and 9 grams of fiber; they’re also rich in folate, a B vitamin that stokes muscle growth, and copper, which strengthens tendons. On top of that, a Spanish study showed that consuming four weekly servings of beans or legumes accelerates weight loss.

12. OATMEAL
Yes, oats are loaded with carbs, but the release of those sugars is slowed by fiber, and because oats also have 10 grams of protein per half-cup serving, they deliver steady, ab-muscle-friendly energy. And that fiber is soluble, which lowers the risk of heart disease. The éminence grise of health food, oats garnered the FDA's first seal of approval.

13. QUINOA
Quinoa is higher in protein than any other grain, and it packs a hefty dose of heart-healthy, unsaturated fats. "Quinoa is also a great source of fiber and B vitamins," says Christopher Mohr, Ph.D., R.D. a professor of nutrition at the University of Louisville. Try quinoa in the morning. It has twice the protein of most cereals, and fewer carbs.

14. KAMUT
Quinoa, make some space at the table—there’s a new ancient grain on the block. Kamut is a grain native to the Middle East. Rich in heart-healthy omega-3 fatty acids, it’s also high in protein while low in calories. A half-cup serving has 30% more protein than regular wheat (six grams), with only 140 calories. Eating kamut reduces cholesterol, blood sugar and cytokines, which cause inflammation throughout the body, a study published in the European Journal of Clinical Nutrition found. Toss it into salads or eat it as a side dish on its own.

15. CHOCOLATE MILK
Want to know the secret to staying slim? You need more muscle. That’s because muscle burns more calories than fat, so for every new muscle fiber you create, your resting metabolism receives another surge of fat-torching energy. And chocolate milk can help you do that. Researchers have determined that the ideal protein load for building muscle is 10 to 20 grams, half before and half after your workout. How much protein will you find in low-fat chocolate milk? Eight grams per cup. (That means one serving before your workout and one serving after will give you a total of 16 grams of highly effective whey protein—a perfect serving.) Add that to the extra cup you drank first thing in the morning and you’re looking at a turbocharged metabolism that keeps you burning calories all day long.

Green Tea Dosage for Weight Loss

Green tea is an increasingly popular weight loss supplement. Not only is it able to rev up your metabolism and help burn fat more effectively, it also has great antioxidant properties, attracting free radicals within the body and removing them before they damage healthy tissue. Whether in pill or tea form, green tea extracts can lead to weight loss, but just how much do you need to take to see the benefits?

Brewed Green Tea Dosage
Green tea has been used in China for 5,000 years as a medicinal remedy for such conditions as arthritis, high cholesterol and even cancer. Most people enjoy a nice, hot cup of tea, but few realize that switching to green tea can actually boost the metabolism. The epigallocatechin gallate (EGCG) in green tea has been shown to boost metabolism and help the body burn up to 80 more calories. The recommended dosage for brewed tea is five cups a day, or a cup of tea with each meal and snack. It may seem like a lot, but since an average coffee mug holds 8 ounces, drinking five cups will knock out a majority of your daily fluid intake, while helping you lose weight.

Green tea contains caffeine, which can help stimulate the metabolism; however, the amount of caffeine is significantly less than coffee, at about 30 to 60 milligrams per serving, as compared to coffee's 100 milligrams. Caffeine does assist the body with fat burning, but if you are sensitive to caffeine, don't drink the tea close to bedtime. Give your body about five hours to metabolize the caffeine and flush it from your system so you're not wide awake all night.

Green Tea Supplements
If you do not want to drink 40 ounces of green tea a day, you can purchase green tea extract pills. There is no consensus within the medical community on a recommended dosage for green tea in supplement form, but a supplement that gives you 300 milligrams a day has been shown to boost metabolism, according to a study done recently by Dr. Venket Rao, professor emeritus at the Department of Nutritional Sciences at the University of Toronto and Dr. Kathee Andrews. The study proved that individuals taking approximately 270 milligrams of EGCG and 3,400 milligrams of conjugated linoleic acid (CLA), both active ingredients in green tea, did show noticeable weight loss. Taking 300 milligrams of green tea extract will give you the amount of EGCG and CLA that you need to lose weight. An earlier study in the journal Phytomedicine showed a weight loss of about two pounds per month for participants who included green tea in their diets.

Where To Find Green Tea
Green tea can be found in most grocery and health food stores. It is available in tea form, both in bagged tea and loose leafed, as well as in pill form. If you have trouble swallowing all the pills required, or five cups of tea per day is too much, alternating the methods may be the best solution. Note, however, that green tea is most effective when consumed without sweeteners, so put away the sugar, artificial sweeteners and honey.

Most green teas and green tea supplements are reasonable for any budget. With the tea and supplements costing less than $10 each, it is a cost-effective addition to any weight-loss program. Green tea also can be purchased online through tea emporiums, but it will cost more, upwards of $30, for loose-leaf products. However, if you're wanting premium taste and quality, it may be worth the extra money.

As with any diet program, it is best to consult a physician first. A professional can instruct you on how to properly structure your diet to fit your particular needs.

Grapefruit Juice Benefits

From the daily fortification provided by its vitamins to its effects on more serious illnesses, grapefruit juice is a nutrient-rich beverage that serves as a great supplement to any healthful diet. In its raw form, the juice carries all the vitamins and minerals found in the fruit itself. The dense concentrations of several of these nutrients make grapefruit juice an effective component of a healthful diet.

Vitamins
Pure grapefruit juice is packed with vitamin A and vitamin C as well as a healthy amount of folates. According to the U.S. National Library of Medicine, vitamin A has many health benefits, ranging from improved vision to the healthy development of soft tissue, skin and bones.
Vitamin C is found in most citrus fruits. One of its main benefits lies in its role in generating collagen, one of the main connective tissues in the body that forms the skin, ligaments, tendons and bones. Also, vitamin C helps the body absorb iron--an essential mineral that helps transport oxygen to the body's cells. The folates found in grapefruit juice help provide the building blocks for cells. This makes it necessary for the growth and maintenance of new cells in the body.

Minerals
The main mineral provided by grapefruit juice is potassium. In order to properly function, the body must maintain certain levels of water within its cells. Potassium's main responsibility is to monitor fluid levels and keep them at a healthful level.

Fat Content
Grapefruit juice is a naturally low-fat food. However, the density of nutrients found in the juice makes it an easy way to consume vitamins and minerals while controlling one's fat intake. A moderate consumption of fat is vital to a balanced diet.

Effects on Certain Medication
One of the qualities that makes grapefruit juice a rare beverage is its interactions with the body after consumption, especially in regards to medications. While scientists have found that at times, these interactions can be dangerous, such as the mixture of grapefruit juice with certain heart medications, they've also discovered that it can act as a catalyst.
In 2009, scientists at the University of Chicago discovered that taking a certain cancer medicine weekly with a glass of grapefruit juice mimics the effect of taking the pill daily without the juice. However, the researchers noted that the juice must be fresh or fresh-frozen in order to provide the potency necessary for these results.

Other Possible Benefits
Because of its high levels of vitamin C, the benefits of grapefruit juice are often lumped in with the widespread (if not proven) benefits attributed to citrus fruits. First and foremost, there is the belief that consumption of juices high in this vitamin can help prevent the common cold.

There are also many unsubstantiated links between grapefruit juice and weight loss. Many claim that the juice and the fruit it originates from contain a certain enzyme that can prevent the body from absorbing fat and carbohydrates. It should be noted, however, that both of these theories still exist in the realm of the old wives' tale---neither have actually been proven by strong scientific evidence.

Foods That Increase Antibodies

Antibodies are proteins found in the blood that function to help rid your body of viruses and bacteria. Also called immunoglobulins, antibodies are produced by the immune system when viruses or bacteria are detected. Each different type of virus or bacteria has a different kind of antibody that is generated to destroy it. There are many things you can do to increase your number of antibodies and stay healthy. One way is to eat foods rich in the vitamins and minerals that stimulate the production of antibodies.

Oranges
According to Dr. Bill Sears, a professor at the University of California at Irvine, the amount of vitamin C contained in oranges not only increases the amount of antibodies being produced, but also stops viruses from entering the body at all.

Garlic
Most doctors sing the praises of garlic for its simulative power on antibodies. Dr. Sears explains that garlic causes the body to multiply the anti-bodies that it already has produced and makes them stronger.

Salmon
Being a rich source of dietary protein, salmon helps stimulate the immune system and promotes healing within the body. Dr. Sears says that the omega-3 fatty acids contained in salmon increases antibodies and can help prevent the body from getting infections.

Broccoli (and other sources of vitamin E)
Broccoli is rich in vitamin E, which stimulates the production of the antibodies that destroy cancer cells. Not only does vitamin E stimulate antibodies that attack cancer cells, it has also been shown to reduce the risk of cardiovascular disease. In a Harvard School of Public Health Study, vitamin E was proved to cut the risk of heart attacks by 50 percent.

Oysters (and other sources of zinc)
Oysters, which are rich in zinc, increase the strength and production of white blood cells. White blood cells not only fight infection, but they also release antibodies into the system. Zinc is especially important for people of an advanced age, as the antibodies of infection reduction that they produce are typically lacking in older people. Other foods rich in zinc are turkey, crab, beans and zinc-fortified cereals.

Carrots (and other sources of beta carotene)
The beta carotene found in carrots, among other sources, is a vitamin that increases the antibodies that fight infection and cancer. In addition to these virtues, beta carotene also attacks free-radical cells that accelerate the aging process. Beta carotene has also been proved to lower the risk of cardiovascular diseases like heart attacks and strokes.

Whole Grains (and other sources of selenium)
Foods high in the mineral selenium are known to create an increase in the production of antibodies that fight cancer cells, Dr. Sears explains. In addition to creating new cancer-fighting antibodies, selenium functions to strengthen the existing antibodies in the body. Other foods rich in selenium are tuna, lobster, red snapper, shrimp, most vegetables, brown rice, egg yolks, white meat chicken, cottage cheese, sunflower seeds and Brazil nuts.

How to Make Banana Chips With a Food Dehydrator

Rich in potassium, vitamin A and B, bananas are a terrific food, both fresh and dried. Bananas are healthy and have medicinal uses as well. Although bananas can not be dried in the sun as they ferment too quickly, a food dehydrator will easily dry bananas for banana chips. Drying bananas in a dehydrator takes about eight hours, requires no pre-treatment except for dipping in lemon juice, and makes a delicious and healthy snack.

Things You'll Need

• Cutting board
• Knife
• Lemon juice
• Food dehydrator
• Bananas

Obtain bananas. Slightly brown-flecked bananas will have the sweetest, most concentrated flavor when dried. If necessary, wait until bananas have ripened to brown-flecked.

Peel the bananas. Slice bananas into 1/4-inch or 3/8-inch chips.

Dip each banana slice into the lemon juice. This lessens browning of the banana chips and adds a bit of vitamin C back into the banana.

Shake off the extra lemon juice and lay the banana slice on the dehydrator tray. Leave enough space between banana slices on the tray to allow sufficient air flow for drying.

Fill the available dehydrator trays with banana slices. Put the trays into the dehydrator and set initial temperature to 150 degrees Fahrenheit and dry at that temperature for the first two hours. If your dehydrator does not have variable temperatures, just use the normal setting.

Turn the temperature down to 130 degrees Fahrenheit after two hours. From here it will take another six hours for bananas to fully dry.

Half way through, stop the dehydrator and flip over all the banana slices. The slices are easy to peel off the dehydrator tray when they are warm, and turning ensures dryness.

Test for dryness. If the banana chips are leathery to crisp, they are done.

Cool the banana chips for a few hours in the dehydrator before removing them. Pack dried chips into plastic bags when they are fully cool. Store at room temperature.

Healthy Meal Ideas for Pregnancy

Pregnancy is the time in a woman's life to truly pay attention to her diet, but with morning sickness, food cravings and insatiable hunger, getting the nutrition you need can be tricky. Some take pregnancy as a license to eat with abandon, but in reality, you only need about an extra 300 calories a day to support the life growing inside of you. Make all your calories count with a healthy meal plan that keeps you satisfied. Talk with your obstetrician or a dietitian if you have diet-related questions.

A Satisfying Breakfast
Throughout the day, you should aim for two to four servings of fruit, at least four servings of vegetables, four servings of dairy, three servings of protein and six to 11 servings of breads and grains. Get started on a healthy day by eating breakfast -- though that's easier said than done if you have morning sickness. If you feel OK, combine low-fat protein, such as eggs or lean meat, with a complex carb. A healthy breakfast idea is scrambled eggs on top of a piece of whole-grain toast and an orange on the side for a dose of vitamin C, of which you need 70 milligrams a day. Make sure you cook those eggs thoroughly to reduce the risk of salmonella. If coffee is your No. 1 priority in the morning, keep it to a total of 200 milligrams of caffeine, or about two cups. Better yet, gradually switch over to decaf. If you feel ill in the morning, try to get anything in your stomach that you can keep down, whether it's whole-grain crackers, a grilled cheese sandwich or dry whole-wheat toast.

An Easy Lunch
Use your midday meal to get in plenty of the nutrients you need to support your growing baby, including iron and calcium. A lunch featuring products rich in these nutrients includes a leafy green salad topped with lean meat or poultry and cheese, along with a side of yogurt. If you're craving Mexican food, registered dietitian Frances Largeman-Roth, author of "Feed the Belly: The Pregnant Mom's Healthy Eating Guide," recommends making it a taco salad with lean sirloin and black beans. But if you're dealing with heartburn -- a common pregnancy problem -- keep the spice to a minimum and pair the taco salad with a glass of low-fat milk. Other lunch ideas that help can help keep nausea at bay -- because morning sickness can truly be an all-day affair -- are cold foods such as sandwiches, properly prepared to prevent listeria in the deli meat, or fruit, raw vegetables and salads.

Healthy Dinners
To promote your baby's neural tube development, you need to eat at least 0.4 milligram of folic acid each day. Get that in at dinnertime by basing your meal around legumes, such as lima beans, black beans, black-eyed peas and chickpeas, which will also help with the protein your body needs. Add a side of vitamin A in the form of sweet potatoes or carrots and a healthy green salad for a well-rounded vegetarian meal. If you want a meat-based meal, Largeman-Roth recommends iron-, fiber- and protein-rich turkey burgers. avoid spicy, greasy foods to help with nausea and heartburn, however. If you really need some hearty comfort food, add vitamin-rich broccoli to a helping of homemade macaroni and cheese, which will boost your consumption of calcium for the day.

Filling Snacks
Eating small snacks throughout the day can help combat morning sickness and heartburn. Snacks that may help with nausea include pretzels, popsicles and mint tea. Nutritious snacks include whole-grain crackers and cheese, a smoothie made with fruit and low-fat yogurt or trail mix. If you're craving chocolate, try chocolate pudding made with low-fat milk or chocolate-dipped strawberries or almonds.

The Effects of Banana on Blood Sugar

Bananas are tropical fruits that are tasty and nutritious and contain medicinal properties. Bananas can help alleviate stress, pre-menstrual tension, high blood pressure and some even claim that banana skins can cure warts. The banana is a versatile fruit that is chock full of vitamins and makes for a delicious addition to your diet. This fruit also gives a quick boost when blood sugar levels are low.

Glycemic Index
The Glycemic Index, or GI, measures what happens to blood sugar after eating food. It was created to help people control their blood sugar levels, particularly people with diabetes. A low score on the Glycemic Index is anything under 55, a medium score is between 56 and 69 and a high score is anything over 70. Bananas have a low GI score of 51, therefore eating bananas should produce an immediate and sustained boost to energy levels.

Bananas and Blood Sugar
Bananas naturally raise and sustain blood sugar levels due to their high carbohydrate content, and they are beneficial for alleviating morning sickness. They are also useful as a hangover cure, mashed up with a bit of honey and made into a milkshake. Eating two bananas before a 90-minute workout will give you enough energy to sustain your body throughout. Bananas contain three natural sugars: sucrose, fructose and glucose. These natural sugars give the controlled boost to blood sugar levels that candy or chocolate do not. Snacking on bananas at work and if you are stressed can help because it regulates blood sugar, thus keeping you alert and regulating your mood.

Vitamins in Bananas
Bananas are particularly high in B vitamins and therefore have many benefits. Vitamin B6 will help PMS sufferers by regulating blood glucose levels, which can affect mood. If you are giving up smoking, bananas can help as they contain high levels of Vitamin C, A1, B6, B12 and potassium and magnesium, these properties will assist the body in recovering from nicotine withdrawal. If you are nervous, the B vitamins in this fruit will help to calm you.

Bananas and Mood
Bananas contain tryptophan, a type of amino acid that is converted to serotonin, producing a calming effect. Eating bananas on a regular basis can help people who suffer from depression. Bananas can also help people with Seasonal Affective Disorder (SAD). Potassium can help brain power and the George Mateljan Foundation states that if you are feeling fatigued, irritable or confused, this is your body's way of saying that it needs potassium. Bananas are high in potassium and could therefore help alertness and concentration. Potassium can also reduce the risk of high blood pressure and stroke. Bananas are high in iron and can assist in cases of anemia.

Corn Meal Weight Loss

Corn meal is a staple food in North and South America, often used to make tortilla, tamales, fried bread and Mexican drinks. It is essentially made from grinding dried corn kernels into fine, medium or coarse particles. It can be yellow, blue or white, depending on the corn used and it lends a sweet, robust flavor to anything from corn muffins to polenta. Whole grain corn meal includes bran, germ and endosperm of the corn. When eaten in moderation, it can also help achieve weight loss.

Anti-obesity Anthocyanins
Corn is an excellent source of vitamin B1, vitamin B5, folate, dietary fiber, vitamin C, phosphorous, manganese and more. According to the website baking-management.com, milled yellow corn--such as corn meal, grits and corn flour products--are especially rich in antioxidants, especially carotenoids such as lutein. Carotenoids belong to a class of colorful antioxidants, known as anthocyanins. According to the Journal of Agricultural and Food Chemistry (nutraingredients.com), researchers from Japan revealed that both in vitro and in vivo experiments showed that anthocyanins have a significant potency against fat cells and could be used to prevent weight gain. Anthocyanins influenced the function of fat cells and can be used to prevent metabolic syndrome, a condition characterized by central obesity, hypertension, and glucose and insulin metabolism.

Fiber
According to the Mayo Clinic, dietary fiber provide essential health benefits. It can promote colon health, relieve constipation, lower cholesterol, regulate blood sugar and weight loss. Fiber helps weight loss by inducing satiety (a feeling of fullness) which makes you stay full for longer periods of time, thereby preventing unnecessary eating. In addition, high-fiber foods are less energy dense, meaning they have fewer calories for the same volume of food. Since 1 cup of whole grain corn meal yields about 10 grams of dietary fiber, it makes sense that incorporating corn meal into your diet will help stave off hunger and trim the waistline in the long run.

Resistant starch
Corn contains a kind of carbohydrate called resistant starch. Unlike the typical carbohydrates that get stashed away as body fat, if you eat more than you can burn, resistant starch avoids digestion and ends up in the large intestine, where it gets fermented. This process produces beneficial fatty acids, especially one called butyrate, which blocks the body’s ability to burn carbohydrates. Janine Higggins, Ph.D., nutrition research director for the University of Colorado, said “This prevents the liver from using carbs as fuel and, instead, stored body fat and recently consumed fat are burned.” More body fat burned means less weight gain.

Using corn meal in your diet
To tap into the many fat-busting qualities of corn meal, try including corn meal in your diet. Use them in your baking—corn muffins, cornbread, corn pancakes. Combine cornmeal and seasonings as breading for fish, chicken, or hot dogs. Coarser versions of cornmeal can be used to prepare polenta, a nutritious alternative to carbohydrates. It can also be used to sprinkle the bottom of baking pans to prevent foods from sticking. For more ideas, check out 100 cornmeal recipes at foodnetwork.com.

List of Resistant Starch Foods

Diet Bites defines resistant starch as a "starch which goes undigested by the body." Resistant starches are believed to aid in the maintenance of blood sugar levels, digestion management, as well as maintaining regularity of the bowels and weight loss. Resistant starches can be beneficial to the overall human diet when prepared properly and consumed daily.

Resistant Starch Food List
Bananas, corn , potatoes, yams, pasta, pearl Barley, whole grain bread, navy beans, oatmeal, lentils and brown rice are some of the common resistant starch foods recommended by Diet Bites. Navy beans have the highest resistant starch at 9.8 grams (per 1/2 cup). Bananas are the second highest at 4.7 grams (1 medium); yams at 4.0 grams (per 1/2 cup), and potatoes at 3 grams (per 1/2 cup). Whole grain bread and oatmeal have the lowest resistent startch, 0.5 grams for bread, and 0.7 grams for oatmeal.

Benefits of Resistant Starches
According to Prevention, "Resistant starch is a type of dietary fiber naturally found in many carbohydrate-rich foods. ... It gets its name because it 'resists' digestion in the body, and though this is true of many types of fiber, what makes resistant starch so special is the powerful impact it has on weight loss and overall health."

Resistant starches are not digested, though they do travel through the digestive tract--directly to the large intenstine. It is their failure to digest that makes resistant starches most effective. As the fat and oil from regular starches are distributed throughout the body, resistant starches are not, thereby being eliminated from the body much quicker. As per Prevention, resistant starches are natural fat-burners, further increasing satiety, and diminishing hunger. "Resistant starch is bulky, so it takes up space in your digestive system. And because you can't digest or absorb it, the starch never enters your bloodstream. That means it bypasses the fate of most carbohydrates, which get socked away as body fat," informs Prevention.

Butyrate, an enzyme created by resistant starch is believed to nurture the colon, thereby aiding in the prevention of colon cancer, Prevention states. It also causes pH balance in the intestines, which boosts the immune system, further demolishing free radicals.

Recommended Intake
According to Diet Bites, the method in which foods are prepared actually impacts the amount of resistant starch found in particular food sources. As of 2010, there is no recommended amount of resistant starch for consumption, though Prevention suggests 4 grams of resistant starch daily, eaten cool or at room temperature. Chilled potato salad and potato soup, and frozen bananas are a few of the many recommended recipes offered online via Prevention.Com.

Possible Disadvantages
According to Nutrition and Metabolism, "little is known about the impact of RS on fat metabolism." Yet, in recent studies performed by BioMed Central, LTD, as per Nutrition and Metabolism, "replacement of 5.4 percent of total dietary carbohydrate with RS significantly increased post-prandial lipid oxidation and therefore could decrease fat accumulation in the long term."

To date, there are no specific disadvantages of a RS diet. Overall, incorporating resistant starches in one's diet can minimize the accumulation of fat.

Vegetables That Boost Your Immune System

Cruciferous vegetables are the gold standard in immune-boosting vegetables.
Although all vegetables have nutrients and some protective powers, for these vegetables, it’s off the charts. Cruciferous vegetables have a special chemical composition: They have sulfur-containing compounds that are responsible for their pungent flavors. When they’re broken down by biting, blending, or chopping, a chemical reaction occurs that converts these sulfur-containing compounds into isothiocyanates (ITCs). ITCs prevent and knock out cancer and have infinite proven immune-boosting capabilities.

They contain antiviral and antibacterial agents that keep you disease free. Adding the following cruciferous vegetables to your daily plate is like taking an anticancer pill: arugula, beet greens, bok choy, broccoli, Brussels sprouts, cabbage, cauliflower, collards, horseradish, kale, kohlrabi, mustard greens, radishes, red cabbage, turnip greens, or watercress.

Garlic is surely one of the world’s most potent medicines, and its potent smell is what makes it so powerful.
The active ingredient allicin turns into organosulfurs, which are the compounds that keep your cells safe from all the destructive cellular processes that can cause major chronic diseases. Garlic is a natural antiseptic; it prevents cancer, fights infection, and prevents colds. Research also states that garlic may prevent or decrease chronic diseases associated with age, such as atherosclerosis, stroke, cancer, immune disorders, brain aging, cataracts, and arthritis.

Onions are rich in quercetin, a powerful antioxidant that may reduce the risk of cancer.
Like garlic, onions also contain the amazing compound allicin. Red and purple onions contain anthocyanins, the same antioxidants that make berries so robust in healing powers. In addition to being extraordinary at preventing and healing cancer, the quercetin contained in onion makes them a safe therapy for allergies; it also helps prevent heart disease and reduce high blood pressure.

The power of mushrooms comes from their ability to enhance the activity of natural killer T cells (NKT).
These NKTs attack and remove cells that are damaged or infected by a virus. Mushrooms are associated with decreasing most cancers and significantly reducing the risk of breast cancer in women. They prevent DNA damage, slow cancer or tumor growth, and prevent tumors from acquiring a blood supply.

Tomatoes are also the richest source of the exceptionally potent antioxidant lycopene, a substance that prevents cancer, particularly cancer of the prostate.
Tomatoes also have high levels of beta carotene, an antioxidant that supports the immune system. They have high dietary fiber and taste delicious raw or cooked.

Beets are an amazing blood purifier.
Beets are rich in iron and produce the disease-fighting white blood cells. They also stimulate red blood cells and improve the supply of oxygen to the cells. Beets prevent cancer and heart disease, and the detoxifying properties make them good for your organs. Beets are also high in fiber and nourishing for digestive health.

Spinach is rich in beta carotene, which the body transforms into vitamin A, triggering your immune response to keep you well.
Spinach prevents cancer and heart disease and is rich in the disease-fighting mineral zinc. The vitamin C helps you resist colds and infection and keeps your skin healthy; the B vitamins keep you calm and more energetic.

Asparagus’s biggest talent is its ability to encourage the body to flush out toxins, due to its natural diuretic abilities.
Asparagus is both cleansing and anti-inflammatory to the body. It has the antioxidant glutathione, which can lower your risk factor for heart disease and cancer. It’s useful for all inflammatory conditions, such as arthritis and irritable bowel syndrome.

Artichoke supports the liver.
The substance cynarin gives artichoke its detoxifying qualities. Artichokes’ B vitamins increase mental alertness and strengthen your immunity.

Red bell pepper is bursting with vitamin C, making it a powerful immune builder.
Red bell pepper’s high level of beta carotene turns into vitamin A, making it a strong defense against disease. Although green and yellow peppers are certainly healthy, they’re more superfoodish. Although they both have similar amounts of vitamin C, red bell peppers have quite a bit more of the superstar beta carotene.

Sweet potatoes are far superior than the run-of-the-mill white potato.
The orange variety contains beta carotene, which makes them filled with robust antioxidant, antiviral, and anticancer abilities. They’re also full of fiber and the vitamin E they contain is healthy for the skin.

Health Benefits of Blackberry

Health benefits of blackberry include better digestive health, strengthened immune defense, healthy functioning of heart, prevention of cancer and relief from endothelial dysfunction.  Blackberry provides cognitive benefits and aids in enhancing memory, weight management, keeping the bones strong, healthy skin, improved vision and disease-free eyes, normal blood clotting and may also serve as a valuable food during pregnancy owing to an impressive gamut of healthful nutrients.

Blackberry is a delicious and versatile fruit, belonging to the Rubus genus in the Rosaceae family which also includes raspberry and dewberry. Native to the Northern temperate areas of the globe, blackberry has been honored as the official fruit of the state of Alabama and is found copiously in North America and Pacific coast. Ancient cultures perceived blackberry plant as a weed or a wild plant yet its medicinal history spans back to more than 2000 years. History reveals the traditional usage of blackberry fruit, leaf, bark and roots by the Romans and Greeks for healing numerous health conditions ranging from a mild infection to venomous bites. In fact, during the 18th century the Greek cure of using blackberry for treating gout was so influential in Europe that it was famously known as the ‘gout berry’. Recent scientific evidences have contributed extensively in unearthing the therapeutic potential of blackberries and its worldwide consumption.

Blackberry plant has a biennial erect or partially erect stem with sharp spikes and dark green leaves with clusters of pinkish-white blossoms. It yields purple black aggregate fruit which comprises of multiple smaller fleshy segments or drupelets. Blackberries have a fragile and smooth skin with somewhat greenish core which lengthens nearly to the base of the berry. Immature blackberries are generally red or green and hard to touch which later turns into black, soft, juicy and glossy fruit on ripening.

Nutritional Value of Blackberry
Blackberries are tasty and nutrient dense fruit which stores a fine range of nourishing components. Vitamins provided by blackberries include vitamin A, vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B6, folate, vitamin C (ascorbic acid), vitamin E (alpha-tocopherol) and vitamin K (phylloquinone). Mineral wealth of blackberries include calcium, iron, magnesium, phosphorous, potassium and zinc. Blackberries are also a good source of amino acids and essential dietary fiber without offering any harmful cholesterol.

Health Benefits of Blackberry
Benefits of blackberry which provides respite in various health conditions have been discussed as under:

Antioxidant potential: Blackberries contain a profuse amount of powerful antioxidant which protects the body in multiple ways. Components such as phenolic acids, flavonoids and flavonols particularly anthocyanosides present in blackberries work against the harmful oxygen free molecules and counteract their action. This protective radical scavenging activity protects the body from a range of diseases caused as consequence of oxidative damage which may be the underlying cause of many fatal conditions.

Anti-cancer properties: Blackberry fruit is effective against the development of cancer including lung cancer, colon cancer and esophageal cancer. The micronutrients present in blackberries exert chemopreventive effect and prevents the proliferation of malignant cells. Various scientific research conducted on blackberries have advocated this fact and have attributed the anti-cancer activity to the abundance of anthocyanins and other phytochemicals such as ellagic acid and cyaniding-3-glucoside which inhibits tumor growth and metastasis.

Defense against endothelial dysfunction: Blackberries provides protection against the endothelial dysfunction which is characterized by the abnormal functioning of inner lining of blood vessels. As suggested by scientific studies, it contains useful components such as cyaniding-3-O-glucoside which fights the oxidative activity and helps in the normalizing multiple critical factors implicated in such conditions. It helps in reducing the DNA damage and guards against vascular failure.

Cognitive benefits: Blackberry also extends its beneficial effect in improving the cognitive functions of the body. Research studies have suggested that polyphenolic components present in blackberries help retard the age-related decline in motor and cognitive activity attributing to their super antioxidant power. Regular consumption of blackberry may prove useful in enhancing the memory performance and improves behavioral and neuronal functions.

Improved digestive health: Blackberries are a source of both insoluble and soluble fiber essential for the optimum functioning of digestive system. Insoluble fiber in blackberries encourages easy and better absorption of water in the large intestine and adds bulk to the stools. This aids in regular bowel movements, freedom from constipation and apt digestive health.

Healthy heart: Richness of flavonols such as anthocyanins in blackberries makes it a heart friendly fruit. Other useful components such as magnesium and fiber content present in blackberries prevent the arteries from getting blocked and stimulates smooth blow of blood. This reduces the risk of various heart diseases such as stroke, atherosclerosis and maintains cardiovascular health. Magnesium content in blackberries also helps in regulating the blood pressure and prevents cardiac arrhythmia and irregular contraction.

Immunity booster: Blackberries help in improving the immune system of the body attributing to the presence of phytoestrogens, vitamins and minerals. Regular consumption of blackberries helps fight various pathogens and protects from body from infections and other fatal illnesses.

Aids in weight management: Owing to very low amounts of sugar, blackberries assist in healthy weight management. Effective cleaning of the bowels owing to the fiber content in blackberries and very few amounts of calories makes it an excellent snack during the weight loss attempts.

Healthy bones: Blackberry contains vital minerals such as magnesium and calcium which are essential for maintain healthy bones. Calcium strengthens the bones and magnesium content in the blackberries facilitates the absorption of calcium and potassium in the body. In addition to this, phosphorus mineral present in blackberries aids in regulation of calcium and assists in building strong bones and contributes in proper cellular functioning.

Skin care: Blackberry can serve you as a delicious aid in maintaining beautiful skin. It is packed with multiple skin friendly nutrients like vitamin C, vitamin E and other potent antioxidants. Vitamin E present in blackberry helps in maintaining the health of skin fats and prevents the skin from wrinkles. Apart from protecting the skin from oxidative damage, vitamin C present in blackberry is also responsible for the formation and strengthening of collagen structure which is the basis of connective tissue and aids in keeping the skin toned and tightened.

Healthy eyes: Blackberry is useful for maintaining healthy eyes. Regular consumption of blackberries helps in protecting the eyes from ultra-violet radiations attributing to the presence of lutein. Lutein forms protective pigment in the area behind the retina, also known as macula and prevents it from the damage caused by oxidative stress and high wavelength light radiations. Furthermore, anthocyanosides and vitamin content present in blackberries enhances the vision and protect the eyes from various diseases such as macular degeneration, cataract and night blindness.

Normal blood clotting: Blackberries contains good amount of vitamin K which helps in normal clotting of blood. It helps in preventing excessive bleeding from even slight injuries and aids in healing wounds. Vitamin K present in blackberries is also essential for protein modification and plays an important role in protecting bones from osteoporosis.

Useful in pregnancy: Blackberry may prove helpful for pregnant women. As a source of natural folate, blackberry contributes in optimum growth of the cells and tissues and helps reduce the risk of birth defects in the babies. Folate is anyway a critical nutrient required for better cellular functioning for all age groups. Vitamin C and other antioxidants help boost the disease fighting power of the expectant mother and presence of essential minerals such as calcium, iron, magnesium and phosphorous in blackberry strengthens the bones and contribute in keeping her healthy. Besides it has a refreshing taste which makes it a healthy option for a quick snack during pregnancy.

Culinary usage: Blackberry can be added to fresh fruit salads, baked goods such as tarts, cakes and pies or to prepare jellies or preserves. They can also be combined with other fruits to prepare fruit salsa which can be served with crisps and chips. Blackberry serves as a delicious topping over various desserts including ice creams. Blackberries are also used in the preparation of wines and are available in canned and dried form as well.

Usage of blackberry leaves: Leaves of blackberry plant have been found effective in curing diarrhea and dysentery since the earlier times and also have been a topic of interest for modern research. This attributes to the abundance of astringent tannins in the herb which helps control such conditions in the digestive tract. Another benefit of astringent tannins in blackberry leaves is their healing effecting on the wounds. External application of tincture or infusion made from blackberry leaves helps in the constriction of blood vessels and cure small injuries. The astringent qualities of blackberry leaf may also prove useful in soothing sore throat and treating hemorrhoids.

Blackberry: Tips to select and store
Pick up fresh aromatic blackberries devoid of any mushiness. Generally, the perfectly ripe blackberries which are ready to eat, have deep black color while the ones that are not fully ripen may have dark red or purple color. When buying blackberries packaged in a box, look for any visible stickiness between the blackberries. Blackberries sticking to one another on inclining the container may indicate budding spoilage. Blackberries perish quickly and should ideally be consumed within 3-4 days. They may be kept in a shallow vessel without making multiple layers or placing them on one another and refrigerated to avoid decay by covering the container with a loose plastic wrap. For further later usage, blackberries may be frozen by arranging them in baking tray with a rim again in solo layer. Once the blackberries are frozen, they made be shifted into a zipper freezer bag, sealed and again put back into the freezer. As these frozen berries may become soggy when defrosted, they may be apt only for cooking purposes.

Blackberry: word of caution
If you are not allergic to berries then, blackberries are the fruit for you and are safe for general consumption. However, some evidences have shown that the presence of tannins in blackberry may contribute in the development of tumors, if consumed in high concentrations. The good news is that blackberry fruit have very small quantities of tannins which have not shown any such detrimental effects.

Black tea leaf: Extra caution is advised regarding the intake of blackberry leaf tea or decoction. Consumption of large quantities of blackberry leaf tea elevates the amount of tannins in the body tremendously and may cause serious stomach complications such as nausea and vomiting. Experts generally recommend the usage of milk in the preparation of blackberry leaf tea to neutralize the effect of tannins. People already suffering from cancer or have previous history of such diseases should avoid the usage of tea made from blackberry leaf.

Blackberry root: Blackberry root is also a profuse source of tannins and is not recommended for individuals suffering from chronic gastrointestinal problems such as colitis.

Pregnancy and children: Pregnant and lactating mothers may eat blackberry fruit in normal amounts but should avoid the usage of blackberry leaf tea. Small children under 24 months should not be given blackberry leaf tea. For older children and very old people with age more than 65 years, medical advice is recommended to prescribe the correct dose of the blackberry leaf tea.

Blackberry leaf may result in allergic reactions ranging to mild to severe, so an opinion from a medical expert is always recommended to discuss an individual’s existing symptoms, correct dosage and potential risks before considering blackberry leaf tea for therapeutic purposes to avoid any fatal conditions. In case you notice any allergic reactions post the consumption of blackberry or blackberry leaf tea, consult a health care professional immediately.

Blackberry: Summary
Blackberry is a multipurpose plant with its usage varying from food to major medicinal benefits. It is even used as a natural dye and food colorant owing to the presence of anthocyanins which also gives the color to the blackberries. Traditional usage of blackberries; its roots, stems and leaves for therapeutic purposes and its unique and refreshing taste have been drawing a great deal of attention from the consumers and medical researchers for further investigations. So, don’t forget to pick up some blackberries to accentuate the taste and health factor of the next pie you are going to bake or the regular fruit salad you eat every day.

How to Treat Acne Scars With Garlic

Garlic is one of those wonder foods that not only adds just the right spice to a number of your favorite recipes, but its healing benefits make it a powerful medicine for both internal and external use. Because garlic has natural antibacterial, anti-fungal and antiviral properties, it is a great way to treat and reduce acne scars.

Things You'll Need

• Mild cleanser
• Fresh garlic cloves
• Olive oil
• Honey
• Aloe vera

Wash your face with a mild cleanser twice a day. Make sure that you always use warm water when washing your face and then finish by gently patting the skin dry.

Grate a single clove of garlic finely and mix it with 2 tbsp. of water. Gently massage the mixture onto your skin after washing and rinse with warm water. The garlic helps to exfoliate dead skin cells, gently removes the top layer of scarred tissue and removes any bacteria and oils on the skin which cause acne. Do not leave the garlic on your skin longer than 5 minutes before rinsing thoroughly with warm water.

Treat yourself to a healing facial mask 2 or 3 times a week to help treat acne scars and combat future outbreaks. Crush a garlic clove and mix it with 2 tsp. of olive oil and 1 tbsp. of honey. Mix more if you are working over larger acne affected areas. Spread evenly over your skin and leave up to 20 minutes before rinsing with warm water. If you notice any burning sensation, rinse immediately and use less garlic the next time.

Apply aloe vera to your skin after each and every garlic treatment. Because garlic can irritate the skin as it removes scarred tissue and also dry the skin as it removes acne causing oils, it is important to hydrate the skin. Aloe vera is your best option, as it will not aggravate acne while moisturizing, rather it will add an additional skin healing and acne fighting agent to your skin care regime.

How to Clean My System in 24 Hours

Cleaning out your system may not only form an important part of a diet routine, but can also be used to prepare for medical tests or for surgeries and during fasting. A 24 hour detox cleans your gastrointestinal system, as well as your liver and kidneys of toxins, allowing your body's natural detox mechanism to rest from the stress caused by consuming sugars, chemicals from processed food and saturated fat. Cleaning your system of toxins takes discipline, as you must restrict your in-take of both food and certain liquids, but it makes you more conscious of what you consume during any given day and its impact on your body.

Things You'll Need

• Blender
• Potatoes
• Carrots
• Beets
• Celery
• Onions
• Herbal or green tea
• Lemon juice

24 Hour Detoxification Plan
Cook four carrots, at least two sticks of celery, two to four potatoes, one sliced beet, an onion and garlic in a pot, along with either filtered or spring water. These vegetables may take up to an hour to cook and once they are soft, strain all of the vegetables. Drink one cup of the clear broth, after it has cooled. This broth starts off your 24 hour cleansing plan with some potassium. Take this broth the night before you formally begin your detox, as your final meal prior to beginning the program.

Drink one cup of either spring water or filtered water after waking up the next morning. You may add freshly squeezed lemon juice to your water and you can also boil the water and lemon juice combination, in order to drink it hot. Do not consume any food once you begin cleansing your system for the full 24 hour period.

Drink plain herbal or decaffeinated green tea during the day, since these drinks can function as natural diuretics. If you tend to retain water, your detox should include cleansing your system with the help of these diuretics. Avoid fruit teas and try to focus on chamomile or dandelion root tea during your detox. Additionally, these hot drinks may make you feel better in case of dizziness or mild nausea, caused by eliminating your food intake.

Nutritional Value of Mushrooms

Mushrooms are forms of fungus, many of which are edible and can be consumed by humans. They are enjoyed around the world due to their delicious taste and impressive nutritive value. They are so widely praised because they not only contribute normal nutrients and benefits of vegetables, but they also contribute nutrients commonly found in animals, beans, and grains as well. They are commonly known as the “meat” of the vegetable world. This makes mushrooms a well-rounded and nutritive part of any healthy diet and they are commonly found in cuisines all around the world. They are also found all around the world, since fungi commonly grow in dark, damp places, or on top of a food source that they are decomposing.

Nutritional Value of Mushrooms
Mushrooms have a wealth of different nutrients and minerals contained in their edible bodies, but the most interesting thing is that mushrooms take on the nutritive composition of the food that they decompose/consume. Therefore, mushrooms can contain any number of unique and beneficial minerals for humans. The most common minerals found in mushrooms are selenium, copper, potassium, and phosphorous, with smaller amounts of iron, magnesium, zinc, and manganese.

Mushrooms also contain protein and dietary fiber, two other essential components of a healthy diet. Mushrooms are low in saturated fat and sodium, and very low in cholesterol.

Caloric Content of Mushrooms
One of the main reasons why people love to eat mushrooms is that they don’t make you gain weight, yet they provide so many nutrients! In a 100 gram serving of mushrooms, there are only 22 calories, and only 3 of those calories are from fat!

Vitamin Content of Mushrooms
The vitamin content of mushrooms is also rather impressive. Common mushrooms are rich in the B-complex vitamins, including pantothenic acid, niacin, and riboflavin, as well as slightly lower levels of thiamin, folate, vitamin B6, vitamin C, and vitamin D. They are the only “vegetable” in the produce aisle that supplies you with vitamin D, so keep that in mind when putting your balanced diet together!

Health Benefits of Mushrooms
Some of the miraculous health benefits of mushrooms include their ability to lower bad cholesterol levels (LDL) and raise good cholesterol levels (HDL), which protects heart health and reduces blood pressure. The high-energy, low-fat composition of mushrooms also makes it ideal for diabetic patients who want to maintain a good balance of vitamins and minerals in their bloodstream so the insulin is well-regulated.

In terms of the mineral content, mushrooms help prevent anemia by contributing iron and copper to the diet, which are essential for red blood cell production. The minerals also boost bone mineral density and help prevent conditions like osteoporosis and arthritis. The potassium keeps blood pressure low, while selenium protects the hair, nails, and teeth, along with acting as a powerful antioxidant.

Mushrooms as a whole are great antioxidants, which have been proven to protect against a variety of cancers, including breast cancer and prostate cancer.

The vitamin content is equally significant, especially vitamin C’s immune boosting capabilities and the presence of vitamin D, a rare vitamin to find in vegetables that is essential for calcium uptake and proper metabolic functioning.

Overall, it is safe to say that mushrooms are a “superfood” that can help improve your health in a variety of ways thanks to its impressive nutritional value.

Nutritional Value of Oranges and Mangoes

Nutritional Facts of Oranges: Oranges are good sources of minerals such as calcium, iron, sodium, copper, phosphorus, potassium, magnesium, and sulphur. They also contain traces of chlorine.

Vitamin Content
Orange, like other citrus fruits, are most widely known for their vitamin C content. Due to the high amount of vitamin C, oranges help in absorbing calcium into the body and maintaining the health of teeth and bones. This powerful fruit also contains vitamin A and vitamin B.

Calorific Content of Oranges
100 grams of oranges contain about 60 calories. This energy is available in the form of sugar, which can be easily absorbed by the body. Therefore, orange juice is often fed to people who have become weak due to illness. Orange juice is also a good refresher after a long, exhausting day.

Health Benefits of Oranges
The nutritional value of oranges makes it good for indigestion, constipation, bowel disorders, dyspepsia, dental care, pyorrhea, bone health, heart diseases, respiratory problems, cold, cough, influenza, skin care, pimples, acne, fever, measles, typhoid and tuberculosis (T.B.).

Nutrition Facts of Mangoes: Mangoes are good sources of minerals such as copper and potassium. They also contain traces of magnesium, manganese, selenium, calcium, iron, and phosphorus.

Vitamin Content
Mangoes are rich in vitamin C and A. Ripe mangoes contain less vitamin C than raw mangoes. They also have traces of vitamin E, B and K.

Calorific Content of Mangoes
100 grams of mangoes contain about 75 calories. Raw mangoes contain starch, which is converted into sugar as the fruit ripens. These sugars are very useful in weight gain when consumed with milk, which is rich in proteins.

Health Benefits of Mangoes
The nutritional value of mangoes make them good for weight gain, eye disorders, hair loss, heat stroke, prickly heat, diabetes, bacterial infections, sinusitis, piles, indigestion, constipation, morning sickness, diarrhea, dysentery, scurvy, spleen enlargement, liver disorders, menstrual disorders, leucorrhoea, and vaginitis.

Health Benefits of Goat Milk

Some of the health benefits of goat milk include its ability to reduce inflammation, optimize digestion, improve bioavailability of nutrients, strengthen bones, boost heart health, increase immunity, increase your metabolism, prevent toxins from accumulating in the body, protect against weight loss, and benefit the overall environment.

Goat Milk
As the name likely implies for any reader, goat milk is milk derived from goat’s, rather than the more common source of milk in most countries, cows. While goat milk may be harder to acquire in terms of availability and access in some parts of the world, the impressive health benefits of goat milk, and the recent research into its positive effects on the human body have made it a very popular choice in recent years. Although goats only produce about 2% of the global milk supply, it is cheaper to process, due to it not requiring homogenization (the small fat molecules do not separate and remain suspended in the cream).Certain studies have recommended that goat milk not be given to very young children, due to their unique nutritional needs in their developmental stages, but as we age, the chemical composition and impact of goat milk on our body is actually preferable to the effects of cow milk. For example, people who suffer from lactose intolerance can digest goat milk far better than cow milk due to its much higher levels of beneficial fatty acids (twice that of cow milk). Goat milk is commonly processed into cheeses, butter, ice cream, and yoghurts, many of which are considered delicacies due to their high buttermilk content and rich consistency.

While the prevalence of cow milk is not likely to fade in the near future, it is important to understand that there are other options out there if you’re interested in increasing your overall health. This is not meant to say that cow milk is “bad” for you, but if you’re willing to put in a bit of extra effort to find goat milk, you might be surprised at the beneficial effects you experience. Now, let’s take a closer look at some of the health benefits of goat milk.

Health Benefits of Goat Milk
Build Strong Bones: This is one of the most common characteristics of all forms of milk, and the main reason why we tell our children that milk is so important. Milk of all varieties is rich in calcium, and goat milk is no exception. In addition, goat milk gives you comparable amounts of calcium as cow milk without so many of the side effects, ensuring that our calcium deposits stay rich and stable, and our bones don’t experience bone mineral density loss as we age, thereby helping to prevent osteoporosis.

Anti-Inflammatory Properties: One reason why people tend to love goat milk is that they are able to enjoy it without the common inflammation and upset stomachs that cow milk so often causes. This is due to the unique enzymatic make-up of goat milk that soothes inflammation in the gut. Research is ongoing to see whether these anti-inflammatory properties extend to other areas of the body, but one thing is for certain, it’s definitely better for your stomach!

Nutrient Uptake Efficiency: One of the main benefits of goat milk is that the chemical composition is far closer to human milk than cow milk. Essentially, humans are designed to be breast-fed, just like goats and cows, but human milk is similar to goat milk, so our bodies are able to get more nutrients out of the milk as it moves through our system and it causes less stress on our digestive processes.

Metabolism Booster: Goat milk is far more nutrient-dense than cow milk, meaning that you don’t need as much of it to receive the same (or better) nutrient intake. A single cup provides nearly 40% of our daily calcium requirements, 20% of our vitamin B intake, as well as significant amounts of potassium and phosphorous. Furthermore, studies have shown that goat milk can help increase the uptake of iron and copper in our digestive tract, which is essential for people who struggle with anemia and other nutrient deficiencies.

Heart Health: There are nearly twice as many beneficial fatty acids in goat milk as can be found in cow milk, which means that our cholesterol balance can be helped significantly by goat milk. By balancing our essential fatty acids in the body, we can prevent atherosclerosis, strokes, heart attacks, and other coronary complications. The high potassium levels in goat milk also help to reduce blood pressure, as potassium is a vasodilator that relaxes blood vessels and relieves tension on the cardiovascular system.

Immunity Booster: Trace amounts of selenium are found in cow milk, but there are also significant amounts in goat milk. This somewhat rare mineral is a key component in immune system functionality, making us better able to protect ourselves from illness and fend off infections.

Growth and Development: Goat milk is a very rich source of protein, which is an essential part of growth and development, as proteins are the building blocks of cells, tissue, muscle, and bone. By ensuring a steady stream of protein, we protect our metabolic processes and stimulate growth and overall good health.

Weight Loss Efforts: Although goat milk has more fatty acids than cow milk, it actually has less “bad” fats, meaning that it can help people who want to lose weight, without compromising their nutritional needs.

Environmental Protection: Due to the digestive processes of cows, they tend to suffer from extreme flatulence, which comes out in the form of methane. This gas is highly corrosive to the atmosphere and the ozone layer; environmental scholars actually suggest that the millions of cows raised for beef and milk are a major player in ozone degradation and global warming. By supporting goat milk production, we can protect future generations and ourselves from the dangerous effects of climate change!

A Final Word of Warning: Due to the different nutrient composition of goat milk from cow milk, it is not recommended to immediately give your children goat milk once they stop breast or bottle-feeding. As they get older, the nutrient composition of goat milk becomes more appropriate, but for proper development, it is wise to begin with cow milk.

Health Benefits of Peppermint Tea

Peppermint tea is a delicious and refreshing way to boost your overall health in a number of ways, due to its ability to improve digestion, reduce pain, eliminate inflammation, relax the body and mind, cure bad breath, aids in weight loss and boosts the immune system. Its impact on the digestive system is considerable, and its base element of menthol is perhaps the most valuable part of its organic structure.

Quite simply, peppermint tea is an infusion made from peppermint leaves that is drunk as a tea. When you mix spearmint leaves to the tisane (infusion), then you get what’s called doublemint tea. This substance is caffeine-free, so many people who suffer from sensitive sleep patterns like to drink this relaxing tea before bed.

The scientific name of peppermint is Mentha piperita, and is actually a cross between water mint and spearmint. It is native to Europe, but its popularity and wide range of uses has made peppermint a global commodity.

Peppermint tea is similarly enjoyed around the world. Peppermint oil is a popular form of medicinal treatment, particularly for Irritable Bowel Syndrome.

We see similar effects from ingesting peppermint tea. The mentholated flavor is very appealing to many people, making this one of the more popular tea varieties in the world. Tea is known to be soothing, sure, but what else does this widely available tea have for our bodies in terms of benefits? Let’s explore some of those other medicinal applications of peppermint tea below.

Health Benefits of Peppermint Tea

Fever Reducer: When we think of the sharp, cool effect of menthol, we don’t necessarily think of a hot cup of tea, but peppermint tea has menthol as a main component, so drinking the tea can cause external sweating, while the menthol cools down your body inside. This essentially “breaks” a fever, and can reduce the associated inflammation and discomfort.

Digestive Health: Peppermint oil and peppermint tea have been used for thousands of years to sort out a variety of digestive and gastrointestinal conditions. Archaeological evidence actually shows peppermint being used as far back as 10,000 years ago as a dietary supplement. Peppermint tea is considered a carminative, meaning that it helps to move gas through the body as it accumulates, rather than causing bloating, cramping, and stomach discomfort. The tea also stimulates bile flow to increase the rate and efficiency of digestion and promote healthy bowel movements.

It is not only a carminative, but also a analgesic, so it reduces the associated pain of cramps, bloating, and indigestion. This is due to its calming effects on the intestines and smooth muscles of the digestive tract. Diarrhea, irritable bowel syndrome, and constipation can all be improved with this tea, as it brings the entire system to more optimal activity levels.

Nausea and Vomiting: When it comes to being sick, few things are as unpleasant as being nauseous or vomiting. Peppermint tea is antispasmodic, so it reduces the chances of vomiting and nausea, even in cases of motion sickness on a boat or a plane. It also reduces the stomachaches and queasiness associated with motion sickness, and its anti-inflammatory qualities can return your stomach to normal.

Respiratory Issues: As an antispasmodic, it can also relieve you of that irritating sensation that makes you want to cough, thereby exacerbating your respiratory condition. By relaxing the muscles of the throat and chest, you can eliminate that aspect of cold and flu symptoms.

Immune System: Peppermint tea has known antibacterial properties, which are the cause of so many illnesses, including fevers, coughs, and colds. Not only can drinking this delicious tea help you treat the symptoms of being ill, it can also prevent your body from getting sick in the first place! There are also trace elements of vitamin B, potassium, antioxidants and calcium, which can help your body uptake nutrients to fight off illness and perform necessary function to keep your body working in a healthy way.

Bad Breath: The strong, mentholated flavor and antibacterial quality of peppermint tea make it an ideal way of improving your breath. The antibacterial element kills the germs that can lead to halitosis, while the menthol overwhelms the foul smell and leaves your breath fresh and clean!

Weight Loss: The aroma of peppermint oil and some of its organic components can actually eliminate the appetite, so smelling this substance can help reduce overeating, and subsequently, obesity!

Stress Levels: The natural sedative and antispasmodic nature of menthol makes it very good at relieving mental stress. The anti-inflammatory nature can reduce blood pressure and body temperature, and allow you to unwind and relax, letting your cares melt away. This is part of the reason why peppermint oil is so popular in aromatherapy, but the effects from peppermint tea are very similar.

A Few Words of Caution: It is a powerful type of tea, and although it does have the wide range of health benefits explained above, there are still some possible side effects. The menthol can act as an allergen to some people, and can cause heartburn in others. Both of the reactions are typically mild, but consulting a doctor about possible allergies is always a good idea. Besides that, grab some peppermint leaves and get brewing!