Share This

Showing posts with label Olive oil. Show all posts
Showing posts with label Olive oil. Show all posts

Wednesday, September 20, 2023

7 superfoods found in your kitchen

Eggs


The word “superfood” can be misleading, as people think it must be some special ingredient that’s expensive and hard to obtain.

But it’s purely marketing – the term was apparently coined by an American company for its marketing campaign.

The focus is just on certain food groups that are more nutritious than others.

For instance, a bunch of bananas will definitely have more health benefits than, say, a slice of bread.

A healthy diet should be based on a mix of different food groups with a variety of nutrients, and it doesn’t necessarily have to be only superfoods.

Here are seven everyday items which fall under the superfood category:

1 Eggs 


Eggs have gotten a bad rep because at one stage, some people believed they were bad for our cholesterol.

However, studies have shown that eggs actually raise HDL (“good” cholesterol) and change the LDL (“bad” cholesterol) profile so that the body can better absorb it.

They provide an amazing number of nutrients such as vitamins A, B12, B2, B5, E, and selenium, and minerals like calcium, iron, potassium, zinc, manganese and folate, which are all contained in the yolk.

The white provides high-quality protein. Egg also has choline, important for brain development, and lutein that protects the eyes.

2 Greek yogurt


Greek yogurt is creamier and thicker than regular yogurt as the extra whey has been strained out.

Rich in calcium and protein, it can improve bone health, reduce hunger pangs, improve gut health, build muscle mass and is said to lower blood pressure as well.

3 Ginger 


Known for its anti-inflammatory, antioxidant and anti-nausea properties, ginger contains gingerol which has potent antioxidant properties.

It is said to ease digestion issues, relieve pain and boost immunity.

Regular consumption has been shown to lower cholesterol and help control blood sugar.

4 Green tea


Packed with antioxidants, green tea can protect against heart disease.

Health experts say green tea supports bone health, boosts memory, lowers cholesterol and may even reduce the risk of stroke.

Many of us rely on coffee to wake us up during the day and give us that shot of energy, but the caffeine in green tea can help you achieve the same results, without you crashing by the second half of the day.

5 Turmeric


Turmeric, often used in Indian and Malay curries, and sometimes added to tea, contains an antioxidant called curcumin which has anti-inflammatory properties.

Due to the anti-inflammatory compound in curcumin, it has been found effective in the treatment of rheumatoid arthritis as well.

Experts also believe it is a potent antioxidant that can neutralise free radicals, and may be effective in delaying brain diseases and other age-related chronic diseases.

It is being studied too for a potential role in preventing cancer.

6 Garlic


We take it for granted as it is so commonly found in the kitchen, but did you know that garlic has been used as a medicinal ingredient even in ancient times?

A good source of manganese, vitamins B6 and C, as well as selenium, it can boost the immune system and protect against the common cold.

It helps reduce blood pressure and lowers cholesterol levels, and this can help in decreasing the risk of heart disease. 

 Studies have also shown that it is helpful in reducing pain from knee osteoarthritis.

7 Olive Oil


Olive oil is not used in Asian context as often as in Western cooking that uses it as a marinade, dressing or cooking agent. 

 Not just any oil, but specifically it is extra virgin olive oil that is said to be good for the heart as it’s high in monounsaturated fat and polyphenols.

High in antioxidants, it also decreases inflammation and lowers blood cholesterol.

Olive oil contains vitamin E and experts say it is also good for the immune system as it supports the production of white blood cells that control inflammation.

Source link

Related posts:

Here's a diet to help you live a long life

 

Humans are nutritionally wise; Say goodbye to daily aspirin

 

OUR MANY APPETITES: Figuring out the right amount of protein we need could be the key to weight management

Saturday, August 26, 2023

The worst sleeping position is sleeping on your back, experts say

 

Experts say side sleeping is probably the better way to sleep. — Dreamstime/TNS


Most people spend a third of their lives either asleep or resting, according to the Sleep Foundation.

During sleep, the body recharges and repairs itself.

And a good night’s sleep often can be determined by what position you are lying in bed.

Back-sleepers beware.

“I know many people find it to be comfortable, because they’re not putting weight on their joints,” says Dr Lois Krahn, a Mayo Clinic sleep specialist.

But experts say sleeping on your back is actually the worst sleeping position, especially if you have sleep apnea.

“Sleeping on the back means that your tongue and jaw can fall down and crowd your airway. And many people snore more on their back,” says Dr Krahn.

Sleeping on your stomach helps keep the airway open, but it can put a strain on your spine and neck.“There’s a host of evidence overall suggesting that probably sleeping on the side is better,” says Dr. Virend Somers, a cardiologist and director of the sleep facility within Mayo Clinic’s Center for Clinical and Translational Science.

Side sleeping helps prevent the airway from collapsing and can reduce snoring.

“And so, all in all, sleeping on the side – perhaps with their head slightly elevated as long as that’s comfortable – is a good way to sleep,” says Dr Krahn.

Side sleeping is also recommended during pregnancy, especially the last trimester.

And sleeping on the left side is best because it keeps pressure off internal organs and promotes healthy blood flow.

“When you are in that third trimester of pregnancy and when you sleep on your back, the uterus is compressing your inferior vena cava (the largest vein in the body).

“It’s compressing the arterial system,” says Dr Somers.

Sleeping on your side also is considered by the Sleep Foundation as the best for people with neck and back pain, especially if you place a small pillow between your knees.

“Because if you don’t have a pillow between your knees, that stress of sleeping on the side pulls on your hip and can cause some issues,” says Dr Somers. – Mayo Clinic News Network/Tribune News Service

Source link

Sleeping soundly

Are you getting enough sleep?

A good night’s sleep is not a luxury. It is a necessity as it allows your body and mind to recharge and recover from exertion. The average adult needs between seven to nine hours of sleep a day.

There are many reasons you should call it an early night. These include boosting your concentration, improving athletic performance, promoting skin health, enhancing your mood, relieving stress, regulating blood pressure, strengthening immunity and maintaining a healthy weight.

A few hours of sleep loss each night puts a major damper on your quality of life beyond daytime drowsiness. Regularly skimping on sleep can have cumulative impacts, which can be far more severe than you thought. It can interfere with your cognitive abilities and eventually cause reduced concentration, impaired memory and anxiety. Being sleep-deprived will put you at an increased risk of cardiovascular diseases, obesity and diabetes.

How to sleep better?

Synthetic sleeping pills may seem like a quick band-aid. They can help you fall asleep but can cause several side effects including prolonged drowsiness the next day, nausea and dry mouth. Other risks include drug dependence, withdrawal symptoms and rebound insomnia.

For a sustainable solution, consider trying herbal remedies to calm your racing thoughts and ease into restful sleep. Unlike synthetic pills, these herbs are nonhabit forming and do not cause any unpleasant side effects.

Sedating herbs like Chinese dates, passion flowers, hop and valerian root have been used since ancient times to promote tranquillity and improve sleep. These herbs work by increasing the levels and activity of gamma-aminobutyric acid (GABA), a chemical messenger which reduces the activity of the neurons in the brain and central nervous system, helping your body and mind to relax and sleep. Together, they may help you fall asleep faster, reduce night-time awakenings and sleep for longer.

Getting adequate sleep is essential for your health and well-being. Nonetheless, the quality of your sleep is just as important. Sleep better and start each day afresh and energised.

This informational article is brought to you by Vitahealth. PressReader.com | Sleep­ing soundly

Related stories:

Sleep well for the sake of your heart

Tips for a good night’s sleep

Eat and sleep well – recipe to Qingchen-Yifan’s success

Are you losing sleep over the quality of your sleep?



Related:

Beijing to further regulate online medical services, prohibit AI generated prescriptions

Beijing municipal health authorities have started soliciting public opinions on a 

set of trial measures aimed at regulating online diagnosis and treatment. 

The trial measures require medical institutions to strengthen drug 

management and prohibit the use of artificial intelligence ...


Related posts:


What is the best sleeping position?

 

Here's a diet to help you

live a long life