Sunday, March 27, 2016

Health Benefits of Kiwi Fruit for Pregnant Women

Kiwi fruit is one of the fruits which a pregnant woman must include in her diet. Kiwi fruit is rich in the nutrients which can aid in having a healthy pregnancy. Read on to know more the health benefits of kiwi fruit for pregnant women.

Kiwi is a small green or yellow fruit with tiny black seeds and fuzzy brown skin. Both the skin and the seeds of this fruit are edible. Most of the time, its skin is discarded because of the rough texture. Loaded with a whole lot of nutrients this fruit is very good to taste and has a long shelf life. It is a rich source of Vitamins C, E and A and contains a good amount of dietary fibre too. The amount of Vitamin C present in this fruit is twice the amount present in an orange and 3 times that of mango.
Kiwi contains no cholesterol and is low in fat and sugar. It is low in sodium and high in potassium. It also contains phosphorous, magnesium and copper. The purpose of this article is to provide information on some of the benefits of this fruit for pregnant women.
Kiwi is not a visually appealing fruit. Its topical flavor and dull brown color does not excite many people. However once cut and opened its vibrant green color is bound to tempt most of us. This is an excellent fruit to be included in the diet of pregnant women because of being loaded with plenty of vitamins, minerals and nutrients.

Benefits of Kiwi Fruit in Pregnancy

The kiwi fruit contains following nutrients which are beneficial for pregnant women.
Folic Acid - Kiwi is rich in folic acid which is very important nutrient required to be consumed by pregnant women. Folic acid ensures the proper development of the basic vital organs of a baby in the womb. Folate is a member of the B vitamin family and is the most important nutrient for producing and maintaining new cells. Adequate intake of dietary folate is necessary to prevent birth defects in unborn babies such as Spina Bifida, which is a medical terminology used to refer spinal cord that has not been developed fully.
Doctors strongly recommend that pregnant women and all women of childbearing years take extra amounts of folic acid. Women planning to have a baby must include foods rich in folic acid in their diet at least a month or two before conception.
Dietary Fiber - Kiwi fruit benefits pregnant women by providing a healthy amount of dietary fiber. During pregnancy intake of dietary fiber will reduce the risk of hemorrhoids and constipation. Regular intake of kiwi fruit is also useful to keep digestive issues like gas, nausea, and discomfort of the stomach at bay.
Energy Boost - Kiwi is rich in antioxidants. It contains Vitamin C, a water soluble vitamin, and Vitamin D, a fat soluble vitamin, both of which are capable of fighting off different kinds of the free radicals in our body. It is an excellent fruit for boosting energy levels and strengthening the immune system.

Other Related Benefits of Kiwi Fruit
 
  • Kiwi has positive effects on the respiratory system. Research has indicated that consuming Kiwi lowers the risk of developing respiratory problems like wheezing, coughs and cold. It has also been found useful in treating asthma in children. 
  • Kiwi fruit is also a natural blood thinner. Consuming kiwi can reduce the risk of risk of blood clotting and reduces fats in blood that that can lead to blockages. 
  • Flavonoids present in this fruit increases the nutritional value of kiwi fruit. These are useful to protect the cells of the body from the harmful effects of oxidation. 
  • Kiwi facilitates absorption of iron, thus preventing anemia. 
Considering that Kiwi fruit has a good balance of essential nutrients required to keep a woman healthy during pregnancy and ensure proper development of a fetus, pregnant women must try and include this fruit in their daily intake.

Thursday, March 24, 2016

When to eat fruits

There’s no doubt that eating fruit is important to our overall health and well being. Fruit is healthy for you, we all know that, but, it’s good to know that eating it should follow some general guidelines to fully benefit our health. It’s just not as simple as putting it into our mouths whenever we feel like it. Learn about the proper ways to eat fruit and your whole body will thank you with less digestive problems and tons more energy
Fruit should be eaten alone or with other fruit on an empty stomach.
This is because when fruit is eaten, the digestive process works very quickly and our body uses different enzymes to digest the fruit. The simple sugars contained in fruit need time to be completely absorbed by your body. When fruits are eaten alone, your stomach can more easily process all of the nutrients, fibre and the simple sugars contained in the fruit. This is the optimal ‘proper way’ to benefit from the fruit you eat. If you eat fruit close to a meal, especially right after a larger meal and combine with other foods, it’s held in the stomach too long along with other foods and will rot and ferment in the gut. If you experience indigestion, heartburn, burping and and other digestive discomforts and you blame on the meal – it could be the combination of the food, the fermentation with fruit that causes your upset stomach. If left uncontrolled it could lead to other health problems that stem from the digestive tract.
The best time to eat fruit is either first thing in the morning on an empty stomach, or as a mid-morning snack (which I prefer) – in between breakfast and lunch. It’s a good idea, to just eat more fruit at one time, whether it’s fruit salad, an apple or a fruit smoothie. (3-4 servings of fruit is a proper daily requirement, that’s 2 1/2 – 2 cups of fruit). If you feel very hungry after your fruit servings, pay attention to what you’ve had for breakfast and maybe your meal planning needs to be adjusted. You should be able to wait it out about 1-2 hours with success. That will ensure all the fruit is processed and gone into your body to do what it’s supposed to do.
Definitely avoid eating fruit close to bedtime as there’s plenty of sugar in fruit to spike up your energy and keep you up when you need your sleep.
If you do eat fruit on an empty stomach, you will gain the proper nutrients that fruit – nature’s perfect gift – will offer to your health .

Sunday, March 20, 2016

22 Amazing Benefits And Uses Of Bitter Melon/Bitter Gourd For Skin, Hair And Health


Bitter melon can be consumed in various ways like drinking its juice, pickle or using them in recipes.

BITTER MELON BENEFITS:

Let us quickly look at some of the most well known health benefits of Bitter Melon:

1. Respiratory disorders:

Fresh pods are an excellent remedy for curing respiratory problems like asthma, cold, cough, etc.

2Liver tonic:

Drink one glass of Bitter Melon juice daily to heal liver problems. Keep consuming this continuously for a week to see results.

3. Immune system:

Boil bitter melon leaves or fruits in water and consume it every day to fight against infections. This also helps to build your immunity.

4. Acne:

Consuming Bitter Melon can help to get rid of acne, blemishes and deep skin infections.  Bitter melon is useful in treating blood disorders like blood boils, scabies, itching, psoriasis, ring-worm and other fungal diseases. The free radicals in it are also useful for anti ageing.
Consume juice of bitter melon mixed with lemon on an empty stomach daily for 6 months or till you get the required results.

5. Diabetes:

Bitter melon juice benefits to overcome type 2 diabetes. It has been a part of the Chinese and Indian ancient medicine for a long time but only recent research has proven that it is no folk lore. Type 2 diabetes is caused partially due to the inability of a cell to absorb the sugar in the blood due to insufficient insulin or due development of resistance to insulin. In both cases, the cells are unable to absorb the sugar due to the ineffectiveness of insulin produced. The absorption of sugar occurs due to the activation of AMP-activated protein kinase in the cells. Bitter gourd activated these kinases due to which the absorption of sugar increases. And hence aids in bringing diabetes in control.
Green juice for diabetics: cucumbers, green apples, bitter melon, celery, ½ green capsicum (bell pepper). Bitter melon contains certain chemicals that are like insulin which help to reduce blood sugar levels.

6. Constipation:

Bitter melon helps in easy digestion as it contains fibre properties. The food is digested and waste is thrown out of the body which helps in curing indigestion and constipation problems.

7. Kidney and bladder:

Bitter melon helps to maintain healthy liver and bladder. It is also useful in curing kidney stones.

8. Heart disease:

Bitter melon is very good for the heart in many ways. They help to reduce the bad cholesterol levels which clog the arterial walls and thereby reduce the chances of heart attacks. Also it is known to lower blood sugar levels that help in maintaining good heart health.

 9. Cancer:

Bitter Melon can prevent cancer cells from multiplying.

10. Weight loss:

Bitter Melon contains antioxidants, which help to flush out your system. This improves your metabolism and digestive systems thus helping you lose weight quickly.The two other major factors that aid in weight loss is the calorie control and filling components. Calorie control happens as such because vegetables are low on calories which allows you to consume more quantities of them. Filling component in this vegetable is water. We know that water is a universal suppressant of hunger. And the pods of this vegetable contain on the whole 80-85% water.

SKIN BENEFITS FOR BITTER MELON:

The appearance of your skin is largely determined by what you put inside your body. In other words, getting proper nutrition is a pre requisite for healthy and damage free skin. Being a natural blood purifier, bitter gourd helps in improving the appearance of your skin. It provides the following benefits to your skin:

11. Prevents Skin Problems:

Regular consumption of bitter gourd helps in keeping your skin glowing and free from blemishes. It also helps prevent acne thanks to its blood purifying properties.

12. Skin Infections:

Bitter melon benefits in treating skin diseases or skin infections, eczema and psoriasis. Regular consumption of bitter gourd juice helps in improving psoriasis condition as well as other fungal infections like ring worm and athletes foot.

13. Anti-ageing:

Bitter gourd contains vitamin C, which is a powerful antioxidant. By fighting and eliminating the harmful free radicals, it helps to prevent wrinkles by slowing down the ageing process. It also protects the skin from damage by Sun’s ultraviolet rays.

14. Healing Qualities:

Bitter gourd helps in controlling blood flow and clotting, causing wounds to heal faster, preventing further infections.
bitter gourd hair loss

HAIR BENEFITS OF BITTER MELON:

Bitter gourd is a great home remedy for your hair. Besides being beneficial for your skin and health, bitter gourd juice is also effective in treating hair problems and promoting longevity. It is beneficial for your hair in the following ways:

15. Shiny Hair:

To impart a natural shine to your hair, you can mix a cup of fresh bitter gourd juice with yoghurt and apply on your hair. Wash off after sometime. This will make your hair shiny and beautiful.

16. Dandruff:

Dandruff is a common problem and is mostly caused due to the consumption of unhealthy food and exposure to pollution. To ward off dandruff, you can prepare a hair pack by mixing bitter gourd juice and cumin seeds. Regular usage of this pack will rid you of dandruff within a month.

17. Split Ends:

If you are troubled by split ends, you can apply raw bitter gourd juice to your split ends and then comb gently. This should be done twice a week to get rid of split ends.

18. Dry and Itchy Scalp:

To combat dryness of scalp, you can rub a fresh piece of bitter gourd on it and massage your scalp in a circular motion. Then rinse off with clear water. To combat itchiness, you can prepare a hair pack by mixing bitter gourd juice with either avocado or banana and apply it on your scalp. This should be used at least once a week to get rid of itchy scalp.

19. Hair Loss:

Bitter gourd juice helps in reducing hair-fall naturally. All you need to do is mix bitter gourd juice with a dash of sugar and use this paste on your hair to get good results.

20. Rough and Tangled Hair:

If you have rough and tangled hair, you can pour a cup of bitter gourd juice and allow it to soak for 10 to 15 minutes. Then rinse off your hair. This will help smoothen your hair texture and make it soft and shiny.

21. Grey Hair:

Bitter gourd can also treat premature greying of hair. You can apply freshly squeezed bitter gourd juice on your grey strands. Doing this once in every ten days will reduce grey hair growth.

22. Oily Hair:

Increased intake of oily food can cause the accumulation of excess oil in your hair. If you have oily hair, you should first limit the consumption of oily food. You can apply a mixture of bitter gourd juice and apple cider vinegar to remove excess oil from your hair.

Bitter Gourd: Nutritional Value:

The numerous health, skin and hair benefits of bitter melon can be attributed to its nutritional value. It has a wide array of vitamins and minerals such as vitamin A, Vitamin B1, Vitamin B2, Vitamin C, calcium, potassium, zinc, iron, copper and phosphorus. The chart given below shows the nutritional value of bitter gourd.
See the table below for in depth analysis of nutrients:Bitter melon (Momordica charantia),
fresh, raw, Nutritive value per 100 g
PrincipleNutrient ValuePercentage of RDA
Energy17 Kcal<1%
Carbohydrates3.70 g3%
Protein1.00 g2%
Total Fat0.17 g0.5%
Cholesterol0 mg0%
Dietary Fiber2.80 g7%
Vitamins
Folates72 µg18%
Niacin0.400 mg2.5%
Pantothenic acid0.212 mg4%
Pyridoxine0.043 mg3%
Riboflavin0.040 mg3%
Thiamin0.040 mg3.5%
Vitamin A471 IU16%
Vitamin C84 mg140%
Electrolytes
Sodium5 mg<1%
Potassium296 mg6%
Minerals
Calcium19 mg2%
Copper0.034 mg4%
Iron0.43 mg5%
Magnesium17 mg4%
Manganese0.089 mg4%
Zinc0.80 mg7%
Phyto-nutrients
Carotene-ß190 µg
Carotene-α185 µg
Lutein-zeaxanthin170 µg

  • Calories: Bitter gourd is quite low in calories with a 100 gram serving providing just 17 calories.
  • Vitamin C: Bitter gourd is an excellent source of vitamin C with 100 grams of raw pod, providing 84 mg of this vitamin which is equivalent to 140% of Recommended Daily Intake (RDI).
  • Folates: Fresh pods are a good source of folates. 100 grams of fresh pods provide 72 µg of folate which is equivalent to 18% of RDI.
  • B-vitamins: It is also a good source of B-vitamins like niacin or Vitamin B3, pantothenic acid or Vitamin B5 and pyridoxine or Vitamin B6.

SOME IMPORTANT TIPS:

1. Always wash Bitter Melon thoroughly under running water.
2. Use fresh Bitter Melon for best results.
3. Always choose bitter gourds that are fresh, bright, deep green in colour.
4. Don’t consume more than 2 bitter melons a day
4. The Bitter Melon leaves should be kept in a cool, dry, dark place. They stay fresh in refrigerator up to a week.
5. Marinade with salt to reduce bitterness.
6. Pregnant women should be careful while consuming this vegetable. The laxative component of the vegetable may lead to premature contraction, vaginal bleeding and miscarriages. Do consult your doctor once.

Friday, March 18, 2016

Which are the Most Fertile Days to get Pregnant

Pregnant woman in the garden
 


For a lot of women trying to get pregnant,the best thing to do would be to look up the important and "pregnancy-friendly" days on the calendar.


Ovulation is the most fertile period to get pregnant in. A woman is most fertile when she is ovulating and at least two-three days post ovulation. Fertile days to get pregnant vary from one person to another. Most women ovulate on the 14th day before the beginning of the next menstrual cycle. To know when you'd be your most fertile to get pregnant, you must be attentive to the changes taking place in your body. Here are some signs of ovulation.

Release of Hormones and Cervical Mucus

    When a woman is ovulating, a lot of hormones begin to be released in the body, trying to prepare it for pregnancy. Just before ovulation, the estrogen level rises and prepares the uterus for implantation. One of the first signs of ovulation is a change in the quantity and quality of certical mucus. When the cervical mucus is thin and flowing out in increased amount, you are at your best time to get pregnant.
      Therefore, the best way to determine ovulation is to keep track of vaginal discharge. As soon as the ovary releases egg, you will notice colourless and slippery vaginal discharge. If you notice these changes when you are approaching the 14th day before your expected period, it is time to try and get pregnant. 

      Change in Position of the Cervix

      1. Another sign of ovulation is the position of your cervix. During the entire phase of menstrual cycle, the cervix is close, firm and positioned low. But, during ovulation, the pelvis begins to soften and open up slightly. This is because of an increase in estrogen levels.

      Change in Basal Body Temperature

        Another indication of fertile days is a change in the basal body temperature. During ovulation, the body's temperature rises by 0.5 to 1.6 degrees. Being low in intensity, this change in temperature usually goes unnoticed. If you want to know whetheryou are in your most fertile days of menstrual cycle, then use basal thermometers to detect body temperature.
         You can even use calendar method to keep track of your ovulation period.

        If your menstrual cycle is of 28 days, you are more likely to ovulate around the 14th day post beginning of last menstrual period. This may, however, not be true for all the women as the span of cycle does vary in most cases. Therefore, the best way to increase your chances to get pregnant is to have sex on a daily basis (between 12th to 16th days of menstrual cycle).  If you have long a menstrual cycle .i.e. of 32 days then you are likely to ovulate on 18th day post beginning of your period. 

        Fish is Important for Children

        These days parents are bombarded with information on nutrition for children. The news is full of stories about children being overweight, eating too much junk food, not eating enough fruit and vegetables, missing out on calcium and missing out on iron. There are so many different ‘experts’ saying so many different things that it’s no wonder parents can become confused about what they should be feeding their children. But at least there is one food they can be sure about – the outstanding health benefits of regularly eating fish.

         

        Fish is one of the few foods the experts agree on. All the research shows that fish is a rich source of many of the nutrients needed for young bodies as well as playing an important role in helping to prevent many of the diseases of later life.


        Fish is rich in protein, the nutrient the body needs to build strong healthy muscles and bones as well as to help repair the scrapes and scratches that are part and parcel of growing up. Protein is needed by every part of the body – skin, hair, nails, heart, lungs as well as muscles and it is a vital nutrient for healthy development. Children need to eat a protein food at lunch and dinner and fish can be a very healthy choice.


        Apart from protein fish are also rich in several essential vitamins and minerals. All fish are rich in selenium, iodine and zinc. Selenium is a powerful antioxidant that helps to protect the body from toxins and may play a role in helping to prevent cancer. Iodine is essential for a healthy metabolism and zinc helps to boost the immune system and fight off coughs and colds.


        The oil rich fish (salmon, trout, mackerel, herring and sardines) are all rich in vitamins A and D. Vitamin A is needed for healthy skin and eyes and vitamin D is important in helping the body to absorb the calcium needed for growing bones. Normally we make vitamin D when we expose our skin to sunlight but if children are not outside very often or if they use sun-block in the sun, they may not be making all the vitamin D they need. 


        Oil-rich fish is one of the few foods that contain vitamin D so it is good to encourage children to eat oil-rich fish at least once a week. All fish contain B vitamins, the vitamin that helps the body to release the energy from food. Fish contain lots of vitamin B12 which is vital in growing new blood cells.


        One of the most important nutrients found in oil-rich fish is omega-3 fats. These special fats cannot be made in the body so it is important that we get them from the food we eat. 


        Omega-3 fats are particularly important for children as they play an essential role in the early development of the brain and nerves. Almost 60% of the brain is made up of fat and half of this is omega 3 fats. While in the womb the baby gets omega-3 fats from the foods the mother eats, but after birth they need to get them from breast or fortified formula milk. As they move away from breast or formula milk, children need to start getting more omega-3 fats from their food to allow the brain to continue to develop and grow. 


        There is a great deal of research into the potential role of omega-3 fats in protecting memory and in preventing and treating conditions like dyslexia and ADHD (Attention Deficit Hyperactivity Disorder). Diseases like heart disease are becoming more common and omega-3 fats help to protect against heart disease. Getting children into a good habit of eating fish will help not only to encourage healthy growth and development but also to help protect against some of the diseases of adult life.