Banana

Introduction

Bananas are one of the most widely consumed fruits in the world for good reason. The curved yellow fruit packs a big nutritional punch, wrapped in its own convenient packaging. Some scientists believe that the banana may have even been the world's first fruit. Today, bananas are grown in at least 107 countries and are ranked fourth among the world's food crops in monetary value.

Nutritional breakdown of bananas

One medium banana (about 126 grams) is considered to be one serving. One serving of banana contains 110 calories, 30 grams of carbohydrates and 1 gram of protein. Bananas are naturally free of fat, cholesterol and sodium. Bananas provide a variety of vitamins and minerals:

Vitamin B6 - .5 mg Manganese - .3 mg Vitamin C - 9 mg Potassium - 450 mg Dietary fiber - 3 g Protein - 1 g Magnesium - 34 mg Folate - 25.0 mcg Riboflavin - .1 mg Niacin - .8 mg Vitamin A - 81 IU Iron - .3 mg.

The recommended intake of potassium for adults is 4700 miligrams per day.

Health Benefit

Cardiovascular Health

Bananas are a good source of potassium, an essential mineral for maintaining normal blood pressure and heart function. Since one medium-sized banana contains a whopping 400-plus mg of potassium, the inclusion of bananas in routine meal plan may help to prevent high blood pressure and protect against atherosclerosis.

While bananas are a very low-fat food (less than 4% of their calories come from fat), one type of fat that they do contain in small amounts are sterols like sitosterol, campesterol, and stigmasterol. As these sterols look structurally similar to cholesterol, they can block the absorption of dietary cholesterol. By blocking absorption, they help up keep our blood cholesterol levels in check.

Approximately one-third of the fiber in bananas is water-soluble fiber. For one medium-sized banana, this amount translates into 1 gram of soluble fiber per banana. Soluble fiber in food is a type of fiber especially associated with decreased risk of heart disease, making regular intake of bananas a potentially helpful approach to owering your heart disease risk.

Digestive Benefits

Even though bananas are a fruit that tastes quite sweet when ripe-containing 14-15 grams of total sugar-bananas receive a rating of low in their glycemic index (GI) value. GI measures the impact of a food on our blood sugar. This low GI value for bananas is most likely related to two of their carbohydrate-related qualities.

A medium size banana contains about 3 grams of total fiber. Fiber is a nutrient that helps regulate the speed of digestion, and by keeping digestion well-regulated, conversion of carbohydrates to simple sugars and release of simple sugars from digesting foods also stay well-regulated.

Within their total fiber content, bananas also contain pectins. Pectins are unique and complicated types of fiber. Some of the components in pectins are water-soluble, and others are not. As bananas ripen, their water-soluble pectins increase, and this increase is one of the key reasons why bananas become softer in texture as they ripen. As their water-soluble pectins increase, so does their relative concentration of fructose in comparison to other sugars. This increase in water-soluble pectins and higher proportional fructose content helps normalize the rate of carbohydrate digestion and moderates the impact of banana consumption on blood sugar.

Fructooligosaccharides (FOS) in bananas are unique fructose-containing carbohydrates that are typically not broken down by enzymes in our digestive tract. Instead, they move along through the digestive tract until they reach our lower intestine and get metabolized by bacteria. This process helps maintain the balance of "friendly" bacteria (for example, bifidobacteria) in our lower intestine, and as a consequence, it also supports our overall digestive health.

Diabetes

Studies have shown that type 1 diabetic who consume high-fiber diets have lower blood glucose levels and type 2 diabetics may have improved blood sugar, lipids and insulin levels. One medium banana provides about 3 grams of fiber.

Asthma

A study conducted by the Imperial College of London found that children who ate just one banana per day had a 34% less chance of developing asthma.

Visions

Carrots may get all the glory for helping your eyes, but bananas do their share as well. The fruits contain a small but significant amount of vitamin A, which is essential for protecting your eyes, maintaining normal vision and improving vision at night, according to the National Institutes of Health. Vitamin A contains compounds that preserve the membranes around your eyes and are an element in the proteins that bring light to your corneas. Like other fruits, bananas can help prevent macular degeneration, an incurable condition, which blurs central vision.

Cancer

Consuming bananas, oranges and orange juice in the first two years of life may reduce the risk of developing childhood leukemia. As a good source of vitamin C, bananas can help combat the formation of free radicals known to cause cancer. High fiber intakes from fruits and vegetables like bananas are associated with a lowered rick of colorectal cancer.

Treating diarrhea

Bland foods such as apple sauce and bananas are recommended for diarrhea treatment. Electrolytes like potassium are lost in large quantities during bouts of diarrhea and may make those affected feel weak. Bananas can help to promote regularity and replenish potassium stores.

Bones

Bananas may not be overflowing with calcium, but they are still helpful in keeping bones strong. According to a 2009 article in the Journal of Physiology and Biochemistry, bananas contain an abundance of fructooligosaccharides. These are nondigestive carbohydrates that encourage digestive-friendly priobotics and enhance the body's ability to absorb calcium.

Athletic performance

The unique mix of vitamins, minerals, and low glycemic carbohydrates in bananas has made them a favorite fruit among endurance athletes. Their easy portability, low expense, and great taste also help support their popularity in this exclusive group.

Preserving memory and boosting mood

Bananas also contain tryptophan, an amino acid that studies suggest plays a role in preserving memory and boosting your mood.

Weight loss

Bananas are naturally sweet and can help curb your sweet tooth if you get that afternoon sugar craving. A 6-inch banana has a minimal 90 calories, about one-fourth of the calories you would get from a chocolate candy bar. Additionally, about half of the fiber content in bananas is soluble. When soluble fiber reaches your digestive tract, it absorbs water and slows digestion. Food is forced to sit in your stomach for a while, making you feel full. If you have a banana before lunch, you'll be less likely to overeat when your food comes to the table.

Source: The World's Healthiest Foods, MNT, livescience, SFGATE, seventeen, HEALTH FOOD MADE EASY, Serving Joy, foodfacts, Vi

Asparagus (part 2)

Asparagus is a green fleshy spear that is succulent and tender. They have a very distinct and delicious flavour. Asparagus was also popularly known as "sparrow-grass". Asparagus is from the lily family -leeks, garlic, onions, etc. There are hundred varieties of asparagus, though only some are edible. Green or greenish purple colour asparagus is usually consumed by many.

Low calorie vegetable

100 g of fresh asparagus contains only 20 calories. Digesting this will absorb more calories, thus it is a perfect negative-calorie vegetable.

Dietary fiber

Asparagus contains good amount of dietary-fiber. 100 g of this can give you 2.1 g of fiber. This can treat constipation, lower bad (LDL) cholesterol, balance blood sugar levels. Dietary fiber can also reduce the risk of colon-rectal.

Antioxidants

Fresh asparagus is the richest source of anti-oxidants like carotenes, lutein, zea-xanthin, and crypto-xanthins. This is useful to kill free radicals from the body to portect from cancer, neuro diseases, and viral infections. Asparagus also contains powerful anti-oxidants like carotenoids, vitamin C, vitamin E and manganese.

Acne

The sebum secretion on face is one among the important reasons for acnes and pimples. The asparagus will reduce the sebum secretion on the face and rejuvenates the skin. Thus, it helps prevents acne and pimples, making your skin flawless and blemish-free.

Anti Aging

It has an anti-aging properties, folates and B12 that increase brain speed and mental flexibility. Maintaining proper levels of these nutrients can help in lowering anti-aging symptoms.

Lose weight

Each spear of asparagus contains just four calories. This is also very low in fat. Include them in your breakfast, lunch or dinner to get numerous benefits and at the same time, lose your weight. If you are suffering from obesity or high colesterol, regular consumption of asparagus can help in reduction of cholesterol levels.

Skin Health

Asparagus is filled with many nutrients including Vitamin E. This vitamin works best for your skin,s health. You can also wash your face with water of boiled asparagus to get rid of blemishes.

Promotes fairer skin
Asparagus contains glutathione, a phytochemical with antioxidant and anticarcinogenic properties that help to protect the cells of the body from the harmful toxins. As a side effect, glutathione make the skin lighter as it protects the cells from free radicals responsible for skin pigmentation and blemishes.

Bloating

Asparagus contains amino acid asparagines that can treat the PMS-related water retention. Thus asparagus benefits to get flat stomach.

Estrogen production

Asparagus produces estrogen and cures the symptoms of menopause. It also lends estrogen to women whose ovaries or uterus has been removed.

Massage

Massage with asparagus oil helps in reduction of inflammations, lower back pain, and sciatica. This has also shown positive results to treat paralysis.

Improved complexion

Vitamin C and E in asparagus works the best for skin, nails and hair. It contains high quantities Vitamin C and many nutrients that nourish the skin while preventing dryness, psoriasis and blemishes. This also a powerful cleanser to detoxify the liver and cure acne.

Production of collagen

This vegetable is rich in vitamin C that can boost the production of collagen. This is a vital component for connective tissues.

Prevents glycation

Regular consumption of asparagus help regulate blood sugar as this vegetable is an excellent source of many different B vitamins, including B1, B2, B3, and B6. These B vitamins work together to metabolize glucose to regulate blood sugar, which prevent inflammation and glycation. For those who aren't aware, glycation is bad news for our skin as it causes the break down of collagen and elastin, as well as exacerbate skin conditions like acne and rosacea.

Bee-sting

Asparagus can be the best remedy to reduce pain of a bee sting. For this, you can crush them and apply directly to the affected area around the sting.

Improve your mood

Asparagus is filled with loads of folic acid. Folic acid deficiency can cause depression. This also has tryptophan that boosts serotonin production, vital chemical in the brain that regulates the mood.

Premenstrual syndrome

This vegetable is a natural diuretic that can help with symptoms of PMS. Women suffering from PMS should consume asparagus in their daily diet during their menstrual cycle to lower the symptoms. Asparagus is also rich in magnesium that is useful to cure the symptoms like mood swings and tension.

Hair fall

Vitamin A, C, antioxidants and calcium contents in the asparagus add more strength to the roots of hair. It prevents hair fall and promotes their growth by moisturizing the scalp.

Source: Style Craze, Home Remedy Hacks, Viva Woman, The Telegraph, food network, real food, nature's pride

Asparagus

Introduction

The name for asparagus -- a member of the lily family -- comes from the Greek word meaning "shoot'"or "sprout." Asparagus spears grow from a crown planted in sandy soils and, under ideal conditions, can grow 10 inches in a 24-hour period. The most common types are green, but you might see two others: white, which is more delicate and difficult to harvest, and purple, which which is smaller and fruitier.

Nutritional Breakdown

According to the USDA National Nutrient Database, one cup of raw asparagus contains approximately 27 calories, 0 gram of fat, 5 grams of carbohydrate, 3 grams of sugar, 3 grams of fiber and 3 grams of protein.

That same cup will also provide 70% of your daily vitamin K needs, 20& of vitamin A, 17% of folate, 16% of iron, 13% of vitamin C and thiamin as well as smaller amounts of vitamin E, niacin, vitamin B6 and potassium.

Anti-Inflammatory and Anti-Oxidant Benefits

Asparagus provides a truly unique combination of anti-inflammatory nutrients. Among these anti-inflammatory nutrients are asparagus saponins, including asparanin A, sarsasapogenin, protodioscin, and diosgenin. Sarsapogenin has been of special interest in relationship to amyotrophic lateral sclerosis (ALS), also known as "Lou Gehrig's Disease." Even though ALS is classified as a chronic, neurodegenerative disease and is not currently accepted as an autoimmune disorder, excessive, unwanted inflammation may play an important role in the death of certain nerve cells (motor neurons) in ALS. Other anti-inflammatory nutrients in asparagus include the flavonoids quercetin, rutin, kaempferol, and isorhamnetin.

Asparagus provides a wide variety of antioxidant nutrients, including vitamin C, beta-carotene, vitamin E, and the minerals zinc, manganese, and selenium. Asparagus may also contain a valuable amount of the antioxidant glutathione (GSH). GSH is one of the body's best studied antioxidants; it consists of three amino acids -- glutamic acid, glycine, and cysteine -- combained into one molecule.

Anti-inflammatory and antioxidant nutrients are some of the best risk reducers we know for common chronic health problems including type 2 diabetes and heart disease. These nutrients are also special risk reducers in the case of certain cancer.

Digestive Support

Asparagus contains significant amounts of the nutrient inulin. Inulin is a unique type of carbohydrate called a polyfructan, and in practical terms, healthcare practitioners often refer to it as a "prebiotic." Inulin doesn't get broken down in the first segments of our digestive tract. It passes undigested all the way to our large intestine. Once it arrives at our large intestine, it becomes an ideal food source for certain types of bacteria (like Bifidobacteria and Lactobacilli) that are associated with better nutrient absorption, lower risk of allergy, and lower risk of colon cancer.

Asparagus is rich in fiber and also contains a noteworthy amount of protein. Both fiber and protein help stabilize our digestion and keep food moving through us at the desirable rate.

Heart Health and Blood Sugar Regulation

Asparagus emerges as an excellent source of folic acid, vitamin B1, and vitamin B2 as well as a very good source of niacin, choline, vitamin B6, and pantothenic acid. Because B vitamins play a key role in the metabolism of sugars and starches, they are critical for healthy blood sugar management. And because they play a key role in regulation of homocysteine, they are critical in heart health as well.

Asparagus provides us with about 3 grams of dietary fiber per cup, including more than 1 gram of soluble fiber. Intake of soluble fiber has repeatedly been shown lower our risk of heart disease, and our risk of the type 2 diabetes can be significantly lowered as our intake of dietary fiber increases.

Heart disease and type 2 diabetes are both considered chronic disease that evelove in relationship of chronic, excessive inflammation and oxidative stress. The outstanding antioxidant and anti-inflammatory nutrient composition of asparagus would seem to make it a no-brainer for inclusion as a risk reducer in both of these chronic disease areas.

Cancer Prevention

Low levels of folate intake have been shown to increase the risk of breast cancer in women. Adequate intake of dietary folate (in food) has also shown promise in protecting against colon, stomach, pancreatic and cervical cancers.

Although the mechanism of protection is currently unknown, researchers believe that folate's protective effects have something to do with its role in DNA and RNA production and the prevention of unwanted mutations. 

Decreased risk of birth defects

Folic acid is essential for pregnant women to protect their infants against miscarriage and neural tube defects. Recent research has also shown that a father's folate status before conception may be just as important.

Lowered risk of depression

Folate may help ward off depression by preventing an excess of homocysteine from forming in the body, which can block blood and other nutrients from reaching the brain. Excess homocysteine interferes with the production of the feel-good hormones serotonin, dopamine, and norepinephrine, which regulate not only mood, but sleep and appetite as well.

Osteoporosis prevention

Poor vitamin K intake is linked with a high risk of bone fracture. Just one cup of asparagus provides 70% of your vitamin K needs for the day. Consuming an adequate amount of vitamin K daily, improves bone health by improving calcium absorption and reducing urinary excretion of calcium. The iron in asparagus also plays a crucial role in maintaining the strength and elasticity of bones and joints.

Source: WebMD, the World's Healthiest Foods, MNT, Get Healthy Life, Lovely Pantry, delish, dish dish, toriavey, Chef in You

Strawberry (part 2)

Strawberries don't just satisfy your taste-buds, they are proven beauty enhancers that can work wonders for your skin. Strawberry extracts are often used in beauty products of leading brands. Apart for consumption, it can be used on your skin as a facial mask, scrub or toner to give you a glowing skin. Some of its benefits for skin are as follows:

Excellent Skin Cleanser

• Strawberry has great cleansing properties
• Strawberry extracts are often used as an ingredient in skin cleansers, face washes, refreshing bubble baths and rejuvenating face masks as they contain vitamin C, salicylic acid, antioxidants and exfoliants.
• Salicylic acid removes dead cells from the face while tightening the pores.
• Ellagic acid being an antioxidant combats skin damage to maintain its youth and freshness. Thus, strawberries remove impurities and soften the skin as well as soothe allergies and other irritants and provide protection against pollution.

Improves Complexion

Strawberry juice has skin lightening properties. It is effective in removing age spots and freckles

Protection from Ultraviolet Radiation

Strawberries contains ellagic acid. Applied topically protects the skin against the sun's harmful ultraviolet rays, which are primarily responsible for skin ageing.

Anti Ageing Properties

Vitamin C and other antioxidants present in strawberries prevent damage caused by free radicals to the skin and body. Free radicals occur during the process of transformation of food into energy. Free radicals accelerate the ageing process and vitamin C is effective in blocking the damage caused by free radicals.

Treatment of Acne

Vitamin C, Alpha Hydroxy Acids (AHA), salicylic acid and flavonoids in strawberries help in clearing acne and reducing oil. Fresh strawberry masks are effective for people with dull, damaged or acne-prone skin.

Diminishes Under-eye Puffiness

Strawberries are astringent in nature and can reduce puffiness and circles beneath the eyes.

Treatment of Pigmentation

Strawberries are rich in ellagic acid and oral ingestion of strawberry extract can cure slight hyperpigmentation caused by UV rays. They inhibit the synthesis of melanin, the chemical that gives the skin its color.

Oily Skin

Rich in vitamin C, strawberries can be used to make excellent face masks to fight oily skin, as well as nourish and revitalize your skin. Strawberries are acidic in nature and this is effective to remove the excess sebum on skin.

Skin Repair

• Vitamin C in strawberries enables the body to grow and repair its tissues as it is involved in making collagen.
• Collagen is water soluble and this vitamin cannot be stored in the body and has to be provided from food sources. A cup of strawberry provides 100% of Recommended Daily Allowance (RDA) of vitamin C that plays a vital role in repairing skin damage

Prevents Alopecia and Hair Thining

Strawberries have a high content of ellagic acid, which protects your hair from thinning or falling and can even be effective in delaying androgenetic alopecia. Strawberry also contains folic acid, vitamin B5 and B6 which prevent hair loss.

Moisturizes Hair

Strawberries protect the cell membranes of the scalp due to its potent antioxidant effects. They prevent the formation of hydrophobic layer on the scalp surface.

Fights Dandruff

Strawberry can be mixed with phytochemicals having antifungal effects like tea tree oil or thyme oil to get rid off dandruff.

Prevents Fungal Growth

Strawberry is a good source of minerals like copper, manganese and magnesium. Manganese and copper in combination with dicarboxylic acids produce complexes that can inhibit fungal growth on the scalp.

Source: STYLECRAZE, The Health Site, healthmunsta, De Groot, Inc., risorseutili, oneclickbeautycare, beforeitsnews

Strawberry

Introduction

The strawberry is called 'the queen of fruits' in Asian countries because it's packed with health benefits. Compared to fruits like apples, oranges or bananas, strawberries have the highest amount of nutrients. 

Nutrional Breakdown

Strawberries are rich in the essential nutrients vitamin C, potassium, folic acid and fiber. One cup of fresh strawberries contains 160% of your daily needs for vitamin C, for only 50 calories.

Serving size: 1 cup sliced fresh strawberries (166 grams):

Calories 50, Protein 1 gram, Carbohydrates 11.65 grams, Dietary fiber 3.81 grams, Calcium 23.24 mg, Iron 0.63 mg, Magnesium 16.60 mg, Phosphorus 31.54 mg, Potassium 44.82 mg, Selenium 1.16 mg, Vitamin C 94.12 mg, Folate 29.38 mcg, Vitamin A 44.82 IU.

This nutritional powerhouse also contain the mighty antioxidants anthocyanins, ellagic acid, quercetin and kaempferol, which all have been shown to have protective effects against certain types of cancer.

Health Benefits

Heart Disease

Regular consumption of anthocyanins, a class of flavonoids found in berries, can reduce the risk of a heart attack by 32% in young and middle-aged women. Women who consumed at least 3 servings of strawberries or blueberries per week fared best in the Harvard study.

The flavonoid quercetin, contained in strawberries, is a natural anti-inflammatory that appears to reduce the risk of atherosclerosis and protect against the damage caused by low-density lipoprotein (LDL) in animal studies. Quercetin may have the additional bonus of anti cancer effects.

The high polyphenol content in strawberries may also reduce the risk of cardiovascular disease (CVD) by preventing platelet build-up and reducing blood pressure via anti-inflammatory mechanisms.

Other studies have shown that eating strawberries helps to lower homocysteine levels, an amino acid in the amino acid in the blood associated with damaging the inner lining of arteries.

The fiber and potassium in strawberries also support heart health. In one study, participants who consumed 4069 mg of potassium per day had a 49% lower risk of death from ischemic heart disease compared with those who consumed less potassium (about 1000 mg per day).

Blood Pressure

Due to their high potassium content, strawberries are recommended to those with high blood pressure to help negate the effects of sodium in the body. A low potassium intake is just as big of a risk factor in developing high blood pressure as a high sodium intake. A high potassium intake is associated with a 20% decreased risk of dying from all causes.

Diabetes

Strawberries are a low glycemic index food and high in fiber, which helps to regulate blood sugar and keep it stable by avoiding extreme highs and lows. Strawberries have a lower glycemic index (40) than many other fruits do.

Researchers discovered in 2011 that eating about 37 strawberries a day can significantly reduce diabetic complications such as kidney disease and neuropathy. The study showed that fisetin, a flavonoid contained in abundance in strawberries, promoted survival of neurons grown in culture and enhanced memory in healthy mice, along with prevention of both kidney and brain complications in diabetic mice.

Fight Cancer

Vitamin C is one of the antioxidants that can help with cancer prevention, since a healthy immune system is the body's best defense. A phytochemical called ellagic acid--also found in strawberries--is another. Ellagic acid has been shown to yield anti-cancer properties like suppressing cancer cell growth. Strawberries also contain antioxidants lutein and zeathancins. Antioxidants are scavengers to free-radicals and neutralize the potentially negative effect they can have on our cells.

Boost Imunity

Strawberries are an excellent source of vitamin C. Most mammals--except for humans--have the ability to produce vitamin C naturally, which is why it's so important to get your daily requirement. One serving of strawberries contains 51.5 mg of vitamin C, about half of your daily requirement. Vitamin C is a well known immunity booster, as well as a powerful, fast-working antioxidant.

Promote Eye Health

The antioxidant properties in strawberries may also help to prevent cataracts--the clouding over of the eye lens--which can lead to blindness in older age. Our eyes require vitamin C to protect them from exposure to free-radicals from the sun's harsh UV rays, which can damage the protein in the lens. Vitamin C also plays an important role in strengthening the eye's cornes and retina. While high doses of vitamin C have been found to increase the risk of cataracts in women over 65, researchers note that the risk pertains to vitamin C obtained from supplements, not the vitamin C from fruits and vegetables.

Inflammation

The antioxidants and phytochemicals found in strawberries may also help to reduce inflammation of the joints, which may cause arthritis and can also lead to heart disease. A study shows that women who eat 16 or more strawberries per week are 14 percent less likely to have elevated levels of C-creative protein (CRP)--an indication of inflammation in the body.

Aid in Weight Management
Maintaining a healthy weight is one of the best defenses against type 2 diabetes and heart disease, not to mention just plain good for your overall well-being. Strawberries are naturally low calorie (around 28 kCal per serving), fat-free and low in both sodium and sugar. Strawberries do contain natural sugars-though total sugars are fairly low with 4 grams per serving-and the total carbohydrate content is equivalent to less than a half slice of bread.

Promote Pre-natal Health

Folate is a B-vitamin recommended for women who are pregnant or trying to conceive, and strawberries are a good source with 21 mcg per serving. Folate is necessary in the early stages of pregnancy to help in the development of the baby's brain, skull and spinal cord, and the folic acid in strawberries may help to prevent certain birth defects, such as spina bifida.

Source: care2, MNT, best health, driscolls, medicalnewstoday, thedeliciouslife, bonnieplants

Carrot (part 2)

Carrots benefits for skin are, thanks to the abundant amounts of vitamin A and other antioxidants which protect against various skin problems and help in maintaining skin health.

Carrots for glowing skin

Consumption of carrots keeps your skin healthy and vibrant as they are loaded with Vitamin C and antioxidants. Carrots can also be used to prepare an inexpensive and convenient face mask. All you need to do is to mix grated carot with some honey and apply it as a face mask to get glowing skin.

Treatment of blemishes/scars

Drinking carrot juice is effective in getting rid of blemishes and scars. You can also apply carrot pulp on your skin to clear the blemishes.

Anti-ageing benefits

Carrots also contain Vitamin C which aids collagen production in the body. Collagen is a type of protein that is vital for the maintenance of skin elasticity. It helps prevent wrinkles and locks the process of ageing. Vitamin A, being an antioxidant, also attacks the free radicals to prevent signs of ageing like wrinkles, pigmentation and an uneven skin tone.

Sun protection

Beta carotene in carrots is a skin-friendly nutrient that is converted to Vitamin A inside the body. It helps in repairing the skin tissues and provides protection against the sun's harsh rays. The antioxidants and carotenoids protect and condition the skin to increase its immunity against the sun and heal sunburns. In fact, consumption of carrot juice in summer acts as a natural sun block.

Suitable for dry skin

Deficiency of potassium can lead to dry skin. Carrots are rich in potassium; hence, drinking carrot juice can prevent this problemas well as keep your skin hydrated.

Treatment of skin ailments

Carrots are effective in the prevention and cure of various skin ailments. The antioxidants in this vegetable can treat skin conditions like pimples and acne, rashes, dermatitis and other skin problems caused due to Vitamin A deficiency. However, keep in mind not to consume carrots in excess as they can cause your skin to temporarily turn yellowish orange in colour.

Healing qualities

Carrots possess great healing qualities. Raw or grated carrots can be applied to wounds, cuts and inflammation for quick healing. Their anti-inflammatory properties help to revitalize and tone the skin.

Treatment of hair loss

Carrots are great for combating hair loss as they provide your hair with vital vitamins, making them stronger, thicker and shinier. Drinking carrot juice for hair makes your hair healthy. This is the best benefit of carrots for hair.

Stimulates hair growth

Consuming 3 to 4 ounces of carrot juice daily stimulates hair growth as well as thickens your hair. Vitamin C and Vitamin E in carrots improve circulation in the scalp, thus promoting hair growth and prevent premature graying of hair.

Antioxidant skin protection

The beta-carotene, alpha-carotene and other carotenoids and antioxidants in carrot juice are an important line of defense for your skin against free radicals from UV light, high energy blue light and enviromental pollutants that damage your skin and break down collagen, leading to wrinkles and other signs of skin aging.

Keeps your teeth clean

Carrots keeps your teeth clean after eating meals. These carrots eliminates the dirt from the teeth and gums. The minerals present in the carrot were used kill the germs present in the mouth and it reduces the damage of teeth. Stains on the teeth can also be controlled by the carrot.

Source: stylecraze, Health and Energy Foods, Unite for Women, Home Made Beauty Tips

Carrot

Introduction

Carrots belong to the Umbelliferae family, named after the umbrella-like flower clusters that plants in this family produce. As such, carrots are related to parsnips, fennel, parsley, anise, caraway, cumin and dill. Carrots can be as small as two inches or as long as three feet, ranging in diameter from one-half of an inch to over two inches. Carrot roots have a crunchy texture and a sweet and minty aromatic taste, while the greens are fresh tasting and slightly bitter. Carrots can actually be found in a host of other colors including white, yellow, red or purple.

Nutritional breakdown

According to the United States Department of Agriculture, one medium carrot or 1/2 cup of chopped carrots is considered a serving size. One serving size of carrots provides 25 calories, 6 grams of carbohydrate, 3 grams of sugars and 1 gram protein.

Carrots are an excellent source of Vitamin A, providing 210% of the average adult's needs for the day. They also provide 6%of Vitamin C needs. 2% of calcium needs and 2% of iron needs per serving.

It is the antioxidant beta-carotene that gives carrots their bright orange color. Beta-carotene is absorbed in the intestine and converted into Vitamin A during digestion.

Carrots also contain fiber, Vitamin K, potassium, folate, manganese, phosphorus, magnesium, Vitamin E and zinc.

Antioxidant Benefits

All varieties of carrots contain valuable amounts of antioxidant nutrients. Included here are traditional antioxidants like vitamin C, as well as phytonutrient antioxidants like beta-carotene. The list of carrot phytonutrient antioxidants is by no means limited to beta-carotene.

• Carotenoids: alpha-carotene, beta-carotene, lutein
• Hydroxycinnamic acids: caffeic acid, coumaric acid, ferulic acid
• Anthocyanindins: cyanidins, malvidins

Different varieties of carrots contain differing amountsof these antioxidant phytonutrient. Red and purple carrots, for example, are best known for the rich anthocyanin content. Oranges are particularly outstanding in terms of beta-carotene, which accounts for 65% of their total carotenoid content. In yellow carrots, 50% of the total carotenoids come from lutein.

Cardiovascular Benefits

Antioxidant nutrients in carrots are believed to explain many of the cardioprotective benefits provided by these root vegetables. The many different kinds of carrot antioxidants are most likely to work together and provide us with cardiovascular benefits that we could not obtain from any of these antioxidants alone if they were split apart and consumed individually, in isolation from each other. The synergistic effect of carrot antioxidants is a great example of a whole food and its uniqueness as a source of nourishment.

Cancer

A variety of dietary carotenoids have been shown to have anti-cancer effects due to their antioxidant power in reducing free radicals in the body. One study found that current smokers who did not consume carrots had three times the risk of developing lung cancer compared with those who ate carrots more than once a week. Beta-carotene consumption has been shown to have an inverse association with the development of colon cancer in the Japanese population. Among younger men, diets rich in beta-carotene may play a protective role against prostate cancer.

Vision

According to Duke ophthalmologist Jill Koury, MD, Vitamin A deficiency causes the outer segment of the eye's photoreceptors to deteriorate, damaging normal vision. Correcting Vitamin A deficiencies with foods high in beta-carotene will restore vision.

Macular Degeneration
This is a common eye disease of the elderly that impairs the function of the macula. Research has found that people who ate the most amount of beta-carotene had a forty percent lower risk of macular degeneration compared with those who consumed the least. Beta-carotene can also split itself via an enzymatic reaction to form provitamin A, which is often associated with antioxidant capacity in relation to vision. Therefore, carrots are an all-around vision booster.

Brain Health

Carrot extract has been found to be useful for the management of cognitive dysfunctions and may offer memory improvement and cholesterol-lowering benefits.

Digestion
Carrots, like most vegetables, have significant amounts of dietary fiber in those orange roots, and fiber is one of the most important elements in maintaining good digestive health. Fiber adds bulk to stool, which helps it to pass smoothly through the digestive tract, and it also stimulates peristaltic motion and the secretion of gastric juices. Altogether, this reduces the severity of conditions like constipation, and protects your colon and stomach from various serious illnesses, including colorectal cancer. Fiber also boosts heart health by helping to eliminate excess LDL cholesterol from the walls of arteries and blood vessels.

Diabetes
Carrots are good for blood sugar regulation due to the presence of carotenoids in this delicious vegetable. Carotenoids inversely affect insulin resistance and thus lower blood sugar, thereby helping diabetic patients live a normal, healthy live. They also regulate the amount of insulin and glucose that is being used and metabolized by the body, providing a more even and healthy fluctuation for diabetic patients.

Liver Protection

Carrot extract may help to protect your liver from the toxic effects of environmental chemicals

Immune Booster
Carrots contain a number of antiseptic and antibacterial abilities that make it ideal for boosting the immune system. Not only that, carrots are a rich source of vitamin C, which stimulates the activity of white blood cells and is one of the most important elements in the human immune system.

Oral health
The organic compounds in carrots all by themselves are good for mineral antioxidants, but carrots also stimulate the gums and induce excess saliva. Saliva is an alkaline substance and combats the bacteria and foreign bodies that can often result in cavities, halitosis, and other oral health risks.

Source: the world's healthiest food, MNT, Mercola.com, Organic facts, Carrot museum, PKD Recipes

Watermelon (part 2)

Watermelon is more than just a refreshing fruit to quench your thirst. It is rich in vitamin A, C and antioxidants, vital for skin health. Its high water content hydrates your body, resulting in radiant skin. The various watermelon benefits for skin are given below.

1. Anti-ageing. Free radicals in the body are responsible for causing signs of ageing such as fine lines, wrinkles and age spots. Watermelon is a rich source of antioxidants like lycopene, Vitamin A and C. These help reduce free radicals in the body, thus preventing signs of ageing. Watermelon can be applied on the skin topically and consumed too for getting the best results.
2. Natural toner. The juicy red fruit is a natural astringent that enhances the appearance of our skin by acting as a natural toner. 
3. Cures acne. Watermelon is one of the best natural remedies for acne. If your skin is prone to acne or pimples, simply massage your skin with watermelon juice every day.
   
4. Removes excess oil from the skin. Watermelon is a rich source of vitamin A which is vital to the health and vitality of our skin. It reduces the size of the skin pores and minimizes the oil secreted by the sebaceous glands.
5. Promotes hair growth. Watermelon contains abundant amount of a phytonutrients called citrulline. These help increase the level of arginine in the body. Arginine is an amino acid that improves blood circulation in the scalp, thus promoting hair growth. Moreover, the Viagra effect of watermelon keeps the blood pumping to your scalp. This helps provide with the proteins and minerals that encourage hair growth.

Source: stylecraze, Beauty Health Tips, 3FC, Fruits Benefit for Health

Watermelon

Description

Watermelon has extremely high water content, approximately 92%, giving its flesh a juicy and thirst-quenching texture while still also subtly crunchy. As a member of the Cucurbitaceae family, the watermelon is related to the cantaloupe, squash, pumpkin, cucumber, and gourd that grow on vines on the ground. Between 600-1,200 different varieties of watermelon exist worldwide, but all of these varieties belong to the same scientific genusand species of plant, called Citrullis lanatus.

Nutritional Breakdown

One cup of diced watermelon (152 grams) contains 43 calories, 0 gram of fat, 2 grams of sodium, 11 grams of carbohydrate (including 9 grams of sugar and 1 gram of fiber). One cup of watermelon will provide 17% of vitamin A, 21% of vitamin C, 2% of iron and 1% of calcium needs for the day.

Watermelon also contains thiamin, riboflavin, niacin, vitamin B-6, folate, pantothenic acid, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium, choline, lycopene and betaine. Watermelon contains more lycopene than any other fruit or vegetable.

Despite being a great source of the above nutrients, watermelon is made up of 92% water.

Health Benefits

Heart Health

Watermelon's high level of lycopene are very effective at protecting cells from damageand may help lower the risk of heart disease. Also, the fruit's concentrations of citrulline and arginine are good for your heart. Arginine can help improve blood flow and may help reduce the accumulation of excess fat. Watermelon extracts helped reduce hypertension and lower blood pressure in obese adults.

Anti-Inflammatory and Antioxidant Support

Phenolic compounds in watermelon--including flavonoids, carotenoids, and triterpenoids--make this fruit a choice for anti-inflammatory and antioxidant health benefits. Watermelon is an unusually concentrated source of this carotenoid. Watermelon gets it reddish-pink shades primarily from lycopene. The lycopene content of watermelons increases along with ripening, so to get the best lycopene benefits from watermelon, make sure that your melon is optimally ripe. The lycopene in watermelon is a well-documented inhibitor of many inflammatory processes, including the production of pro-inflammatory messaging molecules, the expression of enzymes like cyclo-oxygenase and lipoxygenase that can lead to increased inflammatory response, and the activity of molecular signaling agents like nuclear factor kappa B (NFkB). Lycopene is also a well-known antioxidant, with the ability to neutralize free radical molecules.

Cucurbitacin E is another unique anti-inflammatory phytonutrient (called a tripterpenoid) found in watermelon. This anti-inflammatory nutrient has been shownto block activity of cyclo-oxygenase enzymes and neutralize reactive nitrogen-containing molecules.

Citrulline, Arginine, and Nitric Oxide-Related Benefits

One of the more unusual aspects of watermelon is its rich supply of the amino acid, citrulline. Citrulline is an amino acid that is commonly converted by our kidneys and other organ systems (including cells that line our blood vessels) into arginine (another amino acid). When our body absorbs citrulline, one of the steps it can take is conversion of citrulline into arginine.

An enzyme called nitric oxide synthase--found in many of our body's cell types--is able to take the amino acid arginine and use it to help produce a very small molecule of gas called nitric oxide (NO), which is a muscle relaxant. For example, when NO tells the smooth muscle around our blood vessels to relax, the space inside our blood vessels can expand, allowing blood to flow more freely and creating a drop in blood pressure.

Kidney Disorders

Watermelons contain a lot of potassium, which is very helpful in cleaning or washing out the toxic depositions in the kidneys. It is helpful in reducing the concentration of uric acid in the blood, thereby reducing the chances of kidney damage and the formation of renal calculi in that organ. Being high in water content, it induces frequent urinating, which is again helpful for cleaning of the kidneys. The anti oxidants present in watermelon ensure good health of the kidneys for a long time, and reduce signs of premature aging like wrinkles and age spots on the skin.

Diabetes

Diabetic patients, who are supposed to have a low energy and low sugar diet, often complain about starving since they don't get to eat their staple diets, which gives them the feeling of being half fed. Watermelons can be a good supplement for them. In spite of being sweet in taste, a thick wedge will give you very few calories, since ninety nine percent of its total weight is composed of water and roughage. The various vitamins and minerals such as potassium and magnesium help in proper fuctioning of insulin in the body, thus lowering the blood sugar level. Arginine, another component found in watermelons, is very effective at enhancing the impact of insulin on blood sugar. 

Cancer Prevention

Watermelons may be helpful in reducing the risk of cancer through their antioxidant properties. Lycopene in particular has been linked to reducing prostate cancer cell proliferation.

Macular Degeneration

Don't worry about eye health and macular degeneration if you eat plenty of watermelon, because between the beta carotene, vitamin C, lutein, and zeaxanthin, your eyes are well protected. They will ensure protection of your eyes from age-related blindness and degeneration, and these antioxidants will protect your eyes from other age-related ailments such as drying up of eyes and optical nerves, as well as glaucoma.

Source: The World's Healthiest Foods, MNT, Health, livescience, abcNews, Organic Facts,sarahohm.com,Visit Muscatine, what about watermelon

Broccoli (part 2)

Like other green veggies, broccoli can do wonders for your skin because of the presence of dietary fiber, vitamins, minerals and antioxidants. Thus, it is beneficial to our skin in many ways.

Maintain Skin Health

Broccoli is rich in antioxidants such as vitamin C and E. Vitamin C stimulates collagen production, thus keeping your skin healthy whereas vitamin A protects your skin cell membranes and prevents ultraviolet radiation damage.

Promotes Skin Regeneration and Repair

Broccoli contains a substance called glucoraphanin which gets converted into sulforaphane resulting in healthy skin and repairing of skin damage. Thus, eating broccoli renews your skin more quickly and gives your complexion a beautiful natural glow.

Anti-Ageing Benefits

As you know, vitamin C has antioxidant properties that fight the free radicals, thus preventing them from causing damage to the skin. Free radicals are responsible for causing skin problems and accelerating skin ageing. By eliminating free radicals, vitamin C prevents skin ageing, thereby reducing the appearance of fine lines, wrinkles and pigmentation. Eating broccoli is beneficial in this regard. Besides, it contains beta carotene, vitamin E and vitamin B complex that impart natural glow and keep your skin young.

Best Sunscreen

This cruciferous veggie is more effective than sunscreen in protecting your skin from UV radiation. This is due to the fact that sunscreen absorbs UV radiationand prevents it from penetrating the skin whereas broccoli extract when applied topically gets directly absorbed into the cells of the skin by producing a matrix of protective enzymes that defend against damage from UV exposure. This can be attributed to the presence of a chemical substance called sulforaphane which reduces skin redness and inflammation caused by exposure to ultraviolet radiation. Thus, it is far better than conventional sunscreens.

Repairs Skin Damage
Broccoli repairs the skin from the damages with its glucoraphanin content, glucoraphanin acts well to clean the toxins and makes the skin better.

Improves Skin Immune System

Vitamin C, beta-carotene and other vitamins and minerals such as selenium, copper, zins, and phosphorus presents in dark green vegetables like broccoli can greatly improve your skin immune system, thus protecting you from various skin infections. Vitamin A and K, omega-3 fatty acids, amino acids and folate, on the other hand, add glamour and shine to your skin.

Promotes Hair Growth

Broccoli contains vitamin A, vitamin C and calcium which promote hair growth. Vitamins A and C stimulate the production of sebum, an oil based secretion that acts as a natural moisturizer and conditioner for scalp and hair whereas calcium strengthens the hair follicles.

Strengthens the hair Follicles

Broccoli seed oil extracted from the seed of broccoli is particularly beneficial for hair and skin. This natural oil is packed with hair-nourishing vitamins like vitamin C and vitamin B6 that make your hair strong and silky smooth, while eliminating hair frizz.

Combats Hair Loss

The antioxidants in broccoli seed oil, particularly vitamin C prevent hair loss by eliminating the free radicals, thus contributing to healthier and thicker hair. B vitamins such as vitamin B6 help in reducing stress, a factor that can contribute to hair loss. These vitamins support mental and physical health which in turn  supports a healthy hair system. In addition to these, broccoli contains a powerful substance that can inhibit dihydrotesterone or DHT which is closely related to hair loss and thinning.

Imparts Lusten and Sheen

Broccoli seed oil contains a unique fatty acid composition that is similar to silicone found in shampoos which is responsible for imparting shine to your hair. Also known as erucic acid, this omega-9 fatty acid gives your hair a smooth natural sheen without leaving residue of harmful detergents or chemicals in your hair follicles.

Source: stylecraze, Joy Bauer, Beauty Health Tips, Health & Beauty