#banana nutrition for diabetics

[captainershad-blog]

Banana Nutrition Facts: Why should you have a banana every day?

Please, visit for more info:

[diabetes-health-corner]

Raw Banana and Diabetes

Raw green bananas are rich in Vitamin C and B6, boosting skin, hair, immunity, energy conversion, and brain function while providing antioxidants that protect against free-radical damage.

Read more benefits of raw banana here: https://www.freedomfromdiabetes.org/blog/post/raw-banana-and-diabetes/2686

[firstmedicaldiagnosticspvtltd]

Diarrhea – (not only) an unpleasant travel companion

Sun, sand, and sea – it would be so wonderful if it weren’t for diarrhea. Diarrhea is the most common illness when traveling. Bacterial infections are most likely the trigger. For healthy adults, these infections are usually harmless and disappear after a short time, even without treatment. Severe diarrhea, which is accompanied by severe water loss, is rare and particularly dangerous for babies, toddlers, pregnant women, diabetics and elderly people.

If you have only soft stools, you don’t have to worry. However, if you have to go to the toilet more often than three times a day, or when the stool is very watery and the overall amount has increased then these are symptoms of mild to moderate diarrhea. If there is no improvement after two to three days or the diarrhea is very severe, you should consult a doctor.

Our travel tips – how you can treat mild diarrhea yourself while traveling:

Drink plenty of fluids (at least 3 – 4 liters per day) with salts (electrolytes).

Adults with diarrhea can prepare an electrolyte solution for themselves:

Dissolve ½ teaspoon salt and 5 teaspoons sugar in 0.5 l boiled water, flavor with orange juice.

(Please note this is not suitable for children under 5 years old!)

For children under 5 years of age you can obtain special electrolyte solutions in the pharmacy.

Salt can also be consumed in the form of clear, salted soup or broth.

Bananas and apricots are rich in potassium, which is one of the most important electrolytes.

After the first few days of an acute diarrhea illness, you should try to consume products that contain little or no milk.

Eat normally as soon as you start to feel better with an increased appetite.

Medication for acute diarrhea is only useful in some cases, e. g. to slow down dangerous water loss or to survive a long bus journey.

Colas and pretzel sticks are not a suitable treatment for rehydration and salt intake.

Gentle colon cleansing with psyllium seeds act like a mild swelling and intestinal lubricant. They cleanse the intestines of putrefactive substances and intestinal gases and promote the growth of intestinal-friendly bacteria. Psyllium seeds are known as well tolerated.

In case of severe diarrhea, you should definitely consult a doctor.

Note: If you suffer from frequent diarrhea, this could be caused by food intolerances and allergies, e.g. lactose, fructose or histamine intolerance. In this case, we recommend that you get in contact with your health care practitioner (HCP) for further consultation. If these intolerances are not responsible for your diarrhea, the cause may be an IgG food hypersensitivity. IgG food hypersensitivities often remain undetected because the symptoms only occur a few hours or even days after the consumption of a trigger food. This makes them extremely difficult to identify. Fortunately, a reliable diagnostic test and nutritional concept can help: ImuPro. Find out more about the ImuPro test without obligation.

[alittle-toosilly]

Hi writers and hopefully not serial killers! I have some great questionable information for you!

CW:Death, Murder, mentions of replicated s*icide, cannibalism, drugs, drug od, dropping a baby, and general dark topics under cut (Don't say I didn't warn u)

Spinal fluid tastes like a mixture of banana and 9 volt batteries

Rigor mortis starts 2 hours after death (starting in the face and working down to the limbs), fully sets in at 12, and lasts 36 hours in total

In high humidity, the skin of corpses turn black after a week or so

Corpses release a lot of nitrogen when decomposing and other stuff that plants LOVE so please bury bodies in places with vegetation, or you'll have a grassy patch in a bare area, which will look weird

Arteries feel like cooked tubular pasta

If you drop a uterus, it will bounce

The typical human skull weighs about 11lbs/4.99kg on average

Brains are not as squishy as you think! Still squishy tho

Do not cut your palms for blood sacrifices, that's where a lot of nerve endings are and it will HURT!

Steaming alive is more painful than burning alive since it destroys nerves slower and steam burns hurt really bad too

(In America, at least) Vehicular manslaughter is a good way to kill someone because getting hit by a car will leave you severely, permanently injured if not in a vegetative state (AT BEST) and if you have a good enough lawyer it can be written off as a road rage incident and you can get less time in jail

Wear different perfumes, shoes, clothes, wigs, makeup, anything and everything that significantly alters your appearance when disposing of crime scenes as to not be easily identified (AND GLOVES TOO! GLOVESS!!)

Human meat tastes like sweet, bitter, slightly more tough pork or veal. The human placenta is safe to eat if cooked right and is a form of postpartum recovery. Depends on person and cut of meat.

The palms are the tastiest part of the human body, the legs having good nutrition too, AND you can eat the ribs like BBQ ribs

Even consensual cannibalism can cause severe psychological stress and you are at risk of getting various diseases if not prepared and eaten properly

Choking by ice cube is a good way to kill someone since the ice cube will melt by the time they find the body

A lot of medicine at home (Tylenol, Advil, cough and cold medicine, etc.) is lethal in the right doses, most likely when combined as well. Feeding people home drug cocktail infused meals and drinks repeatedly is a good way to murder someone, as long as they can't taste anything weird. You can also write it off as a s*icide by drug cocktail. Know the lethal dose of said drugs for the victim as well

Injecting insulin under the tongue is also good murder method since they can't usually find it with regular autopsy stuff and if they do check for it, they will write it off as undiagnosed diabetes (bonus points if you drive far away and make the victim look like they died while out walking)

If you drop a baby and the blood that comes out of their ear has yellow in it, they have brain damage

Typical stabs have a VERY low mortality rate. A pocket knife to the gut won't do anything. Go for the throat since it damages their vocal cords and stops them from screaming, and the neck is a hotspot for major blood vessels

Soak bloodstained fabric in cold water overnight, apply hydrogen peroxide the next day, then wash. May take a few tries.

Always dismember bodies and puncture their organs and put them in bags with VERY HEAVY weights (heavier than them, ideally) to prevent them from floating up

Eyes sink into the skulls of dead bodies.

Bodies muscles tense up during cremation, causing them to thrash around and sit up

It takes 520lbs or 235kg of force to crush a human skull (sorry guys)

Dissolving bodies in a strong base is better than an acid bc it's less suspicious when bought in large quantities (some strong bases are used in soap making) and will turn bone into brittle calcium stuff that is great for fertilizer

Pigs will eat corpses as long as you get the teeth out. Collect em in a jar or smthn

An air shot between the toes will replicate a heart attack almost perfectly. Bonus points if the victim has a family history of heart attacks or as it risk of one

I may rb with more if I collect more. Correct me if I'm wrong on any of these, and feel free to add any!

If this made anybody uncomfy I'm terribly sorry and will delete this.

I am not responsible for what people do with this info!!

[sinnyhealthblog]

Easy Diet Plan To Reduce Belly Fat

If you are looking for an effective belly fat diet plan, we have one for you. Belly fat may lead to many health problems like diabetes, hypertension, and heart disease (1), (2), (3). Therefore, it is important to maintain a healthy diet plan and exercise (4). Unfortunately, diet plans and meal prep tend to be restrictive and difficult to follow (5), (6). Changing this notion requires finding the best diet for you.

You need to give yourself a break from starving and depriving yourself. Choose an easy-to-follow, nutritional, and low-calorie diet plan instead. You will be more likely to stick with the diet and prevent slow metabolism.

In a study conducted with 8,704 US adults, 17.1% of them were on a special diet plan. The study showed that more women were on a special diet than men. The most common special diet plan was a weight loss or low-calorie diet (9.3%).

Scroll down to check the 7-day diet plan to lose belly fat that includes cheat meals and treats from time to time. You should see definite results after following this plan for 10 weeks.

7-Day Diet To Reduce Belly Fat

The 7-day diet to lose belly fat is low in calories, nutritious, and balanced. You will enjoy a cheat meal on one of the days and work out 5 days a week.  This way, you can burn a total of 3500 calories in a week. Consult a registered dietitian and follow this plan for 10 weeks to reduce the flab around your belly. Check out the Monday-to-Sunday plan below:

Day 1 (Monday)

Early Morning (7:00 a.m.) – Warm water + juice of half a lime + 1 teaspoon organic honey

Breakfast (8:00 a.m.) – 1 cup green tea/ black coffee + 2 boiled egg whites (or baked beans) + 4 almonds

Snack (10:30 a.m.) – 1 cup watermelon

Lunch (1:00 p.m.) – 1 cup lettuce and tuna (or tofu) salad with a light dressing (olive oil, lime juice, mustard, and seasoning) + ½ cup yogurt

Snack (4:00 p.m.) – 1 cup green tea/black coffee + 1 multigrain biscuit

Dinner (7:00 p.m.) – 1 cup lentil soup with vegetables

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Workout Routine – Day 1 (30 minutes)

Warm-up – 10 minutes

Crunches – 3 sets of 8 reps

Leg straight up crunches – 3 sets of 8 reps

Bicycle crunches – 3 sets of 12 reps

Leg raises – 3 sets of 8 reps

Flutter kicks – 3 sets of 8 reps

Elbow plank – 2 sets of 30 seconds 

Rest – 10 seconds rest after every set of each exercise.

Day 2 (Tuesday)

Early Morning (7:00 a.m.) – Warm water + juice of half a lime + 1 teaspoon organic honey

Breakfast (8:00 a.m.) – Oatmeal with fruits and nuts

Snack (10:30 a.m.) – 1 cup green tea/black coffee + 1 digestive biscuit

Lunch (1:00 p.m.) – ½ cup mushroom quinoa + ½ cup yogurt

Snack (4:00 p.m.) – 1 cup green tea/black coffee  +  ½ cup unsalted popcorn

Dinner (7:00 p.m.) – 1 cup chicken clear soup with veggies (you may also substitute chicken with kidney beans or any other legume)

Workout Routine – Day 2 (40 minutes)

Warm-up – 10 minutes

Kapalbhati

Downward dog pose

Cat and cow pose

Seated forward bend

Surya Namaskar

Savasana – 5 minutes

Day 3 (Wednesday)

Early  Morning (7:00 a.m.) – 2 teaspoons fenugreek soaked in 1 cup water

Breakfast (8:00 a.m.) –  Banana and milk (may use almond or soy milk) smoothie with 1 tablespoon peanut butter

Snack (11:00 a.m.) – 1 cup green tea/black coffee

Lunch (1:00 p.m.) – 1 cup mushroom and vegetable millets + ½ cup yogurt or 1 cup buttermilk

Snack (4:00 p.m.) – 1 cup green tea/black coffee + 2 saltine crackers

Dinner (7:00 p.m.) – 3 oz grilled fish/chicken or ½ cup grilled tofu + 5 types veggies

Workout Routine – Day 3 (50 minutes)

Warm-up – 10 minutes

Squats – 3 sets of 8 reps

Squat jumps – 3 sets of 8 reps

Sit-ups – 3 sets of 8 reps

Leg up crunches – 3 sets of 12 reps

Lying side jackknife – 3 sets of 8 reps

Leg raises – 3 sets of 12 reps

Russian twist – 3 sets of 15 reps

Calf raises

Mountain climbers – 3 sets of 15 reps

Spider climbers – 3 sets of 15 reps

Cool down stretches – 8 minutes

Day 4 (Thursday)

Early  Morning (7:00 a.m.) – 2 teaspoons fenugreek soaked in 1 cup of water

Breakfast (8:00 p.m.) –  Oatmeal with ½ an apple, 2 dates, and 4 almonds

Snack (11:00 p.m.) – 1 cup green tea/black coffee + 5 in-shell pistachios

Lunch (1:00 p.m.) – Boiled chicken salad or lettuce, tomato, feta salad + 1 cup buttermilk

Snack (4:00 p.m.) – 1 cup green tea/black coffee + 1 digestive biscuit

Dinner (7:00 p.m.) – Grilled chicken breast/mushrooms with garlic oil and herbs + cauliflower rice tossed with carrot, peas, and zucchini in olive oil

Workout Routine – Day 4 (60 minutes)

Warm-up – 10 minutes

Play a sport/swimming/brisk walking/zumba/weight lifting

Cool down – 10 minutes

Day 5 (Friday)

Early Morning (7:00 a.m.) – 2 teaspoons fenugreek soaked in 1 cup water

Breakfast (8:00 a.m.) – 3 egg white and spinach omelette (or tofu scramble with spinach) + 1 cup green tea/black coffee

Snack (11:00 a.m.) – 1 cup carrot juice with a dash of lime juice and a pinch of Himalayan pink salt

Lunch (1:00 p.m.) – Cucumber, carrot, tomato, pomegranate, and sprout salad

Snack (4:00 p.m.) –  1 cup peri-peri popcorn + 1 cup green tea/black coffee

Dinner (7:00 p.m.) – Grilled veggies and stuffed chicken with herbs (substitute – tofu) + 1 square dark chocolate

Workout Routine – Day 5

Surprise! Today is “no workout” day. As important as it is to workout to shed the fat, it is also important to take rest. If you don’t help your body recover from the wear and tear, you will fall sick, and your body will cease to function properly. Enjoy your day and be ready for Day 6.

Day 6 (Saturday)

Early Morning (7:00 a.m.) – 1 cup water + juice of half a lime

Breakfast (8:00 a.m.) – 2 medium-sized oatmeal pancakes

Snack (11:00 a.m.) – 1 cup green tea

Lunch (1:00 p.m.) – Cheat meal (consume anything you want, just add 500 calories more to your current calorie intake)

Snack (4:00 p.m.) – 1 cup Greek yogurt

Dinner (7:00 p.m.) – Clear chicken or mushroom soup + 1 cup milk before bed

Workout Routine – Day 6 (60 minutes)

Warm-up – 10 minutes

Burpees – 3 sets of 8 reps

Resistance band russian twists – 3 sets of 12 reps

Lying ankle taps – 3 sets of 20 reps

Medicine ball slams – 3 sets of 12 reps

Standing alternate cross kicks – 3 sets of 8 reps

Wall push-up/Knee push-up/Regular push-up – 3 sets of 8 reps

Leg raises – 3 sets of 12 reps

TRX chest pull-ups – 3 sets of 30 reps

Battle rope – 3 sets of 20 reps

Side plank – 2 sets of 20 seconds hold

Elbow plank – 2 sets of 30 seconds hold

Cool down stretches – 10 minutes

Day 7 (Sunday)

Early Morning (7:00 a.m.) – 2 teaspoons fenugreek soaked in 1 cup water

Breakfast (8:00 a.m.) – 1 fried egg and 2 bacon strips (tofu, mushroom, and spinach scramble) + ¼ cup baked beans + 1 cup green tea

Snack (11:00 a.m.) – 1 orange

Lunch (1:00 p.m.) – Asian-style tofu and vegetables stir fry + ½ cup brown rice

Snack (4:00 p.m.) – 1 cup watermelon with a little black salt and lime juice

Dinner (7:00 p.m.) – Baked salmon (or spicy roasted cauliflower) with asparagus and 4 other types of veggies

Jumpstart your weight loss with Java Burn! ☕️🔥 Boost your metabolism, reduce cravings, and power up your day. Slim down with every delicious sip! 🌟💪 Try Java Burn today

[fitscientist]

The Power of Fiber: Fueling Your Health and Fitness Journey

While often overlooked, fiber plays a crucial role in maintaining a healthy diet and achieving your fitness goals. Fiber is a type of carbohydrate that cannot be digested by the body. Instead, it passes through the digestive system relatively intact, offering a range of health benefits. Incorporating fiber into your diet can:

1. Promote Healthy Digestion: Fiber adds bulk to your stool, aiding regular bowel movements and preventing constipation. It also supports a healthy gut microbiome, promoting optimal digestion and nutrient absorption.

2. Keep You Feeling Full: High-fiber foods take longer to digest, keeping you satiated for longer periods. This can help control appetite, reduce overeating, and support weight management goals.

3. Regulate Blood Sugar Levels: Soluble fiber, found in certain foods, can slow down the absorption of glucose, preventing blood sugar spikes. This is particularly beneficial for individuals with diabetes or those aiming to maintain stable energy levels throughout the day.

4. Support Heart Health: Studies show that a high-fiber diet can lower cholesterol levels, reducing the risk of heart disease and promoting overall cardiovascular health.

Fiber-Rich Foods:

1. Whole Grains: Opt for whole wheat bread, brown rice, quinoa, oats, and whole wheat pasta. These provide more fiber and nutrients compared to their refined counterparts.

2. Legumes: Incorporate beans, lentils, chickpeas, and split peas into your recipes. They are not only rich in fiber but also offer plant-based protein.

3. Fruits: Enjoy the natural sweetness and fiber content of apples, pears, berries, oranges, and bananas. Remember to consume them with the skin whenever possible to maximize fiber intake.

4. Vegetables: Load up on fiber by including broccoli, Brussels sprouts, carrots, spinach, kale, and sweet potatoes in your meals. These veggies offer an array of vitamins and minerals too!

5. Nuts and Seeds: Snack on almonds, chia seeds, flaxseeds, and pumpkin seeds. They provide healthy fats, protein, and a good dose of fiber.

From promoting healthy digestion to managing weight and reducing the risk of chronic diseases, fiber plays a vital role in overall wellness. So, make sure to include fiber-rich foods in your meals and enjoy the numerous nutritional benefits they offer. Stay fit, stay healthy!

[sniffanimal]

as eating disorder awareness week comes to an end, I want to talk about disordered eating habits that ARENT eating disorders (probably), but you should still pay attention to them.

obligatory I'm not an expert or anything I just have been in ED recovery for ARFID off and in since 2017

I would consider myself "recovered" right now, I don't struggle with new foods and can generally eat whatever I try to eat. But I do fall into bad habits that don't support my recovery, and I know a lot of them are really common. I talked about it with my psychiatrist today.

If you find that you're often brain foggy, out of it, can't focus despite being medicated, or doing everything in your Coping Toolbox: it might be your diet. And I'm not here to ascribe morality to any food: merely point out that your brain needs energy to function. If you, like me, tend to be a "coffee for breakfast and then maybe a snack and then a reasonable dinner" eater, you might not really realize that you're restricting your food intake.

Your brain uses 20% of the body's energy intake. Recent studies suggest 2/3 of that is for the basic functions of the nervous system. Low blood sugar, even if you're not diabetic, can cause significant cognitive functioning issues.

I am definitely including myself when I say I see a lot of us complaining of fatigue and fog when we aren't giving our bodies enough energy to work properly.

So even if you are subclinical for an eating disorder, or are in recovery, or whatever, pay attention to your eating habits and maybe try a protein bar or candy or a banana or something solid with your coffee like toast. Try to eat multiple times a day, at least 3.

I'm not a nutritionist, I think a lot of nutritional studies can be misleading, and I think food is morality neutral. Eat what you can, when you can, just be sure to take care of your brain.

if it helps I think of myself like a pet I got to take care of

[honeysuckle-venom]

Discussion of past experiences with diet culture, fatphobia, and unsound medical practice to promote weight loss

The stuff I was taught about food growing up and as an adolescent was just bananas. It was absurd. Even ignoring my mom's eating disorder and the fact that my family was constantly dieting and watching nutrition shows and weight loss shows and whatever, the stuff I got outside the home was just as bad. I went to a fancy private school where I swear every girl had an eating disorder. And still my middle school health teacher told us things like how we should chew each bite 35 times (gross), and gave us a book literally called Food Rules, one of which was simply "Eat less." My psychiatrist was extremely concerned about the weight I gained after she put me on a number of weight inducing meds including frickin Seroquel (who could've seen that coming?) and instead of, idk, working to reduce my dose or just accepting that people gain weight on antipsychotics, she had me go on a diabetes medication (I'm not diabetic) for its off-label potential use as a weight loss drug, and when that didn't work tried to push me to do other more extreme weight loss drugs. She also literally told me to eat celery with hummus for a snack instead of carrots with hummus because celery has fewer calories. Hello??? In what possible universe do the calories from carrots fucking matter????????

No wonder I can't get those rules out of my head. I was soaked in them at home and at school and at doctor's offices for decades. When I gained weight on meds everyone acted like it was a horrible personal failure instead of something that happens to almost everyone on Seroquel. I mean, jfc, celery instead of carrots? What was wrong with these people?

Anyway. I'm eating carrots and hummus tonight and was just thinking about all of this bs. And it's so frustrating because I know it's bullshit, and yet I still can't break it. But I'm making progress at least. I might be in a bit of a backslide at this exact moment, but at least I know all of it is nonsense. I didn't used to know that. So that's progress. That's progress.

[trylkstopocket]

4 strategies to stop blood sugar swings and avoid that afternoon crash

Unless you have diabetes, you probably don’t give much thought to how your blood sugar changes throughout the day. You’d be wise to pay more attention: While some fluctuation is normal, many people experience major spikes and dips, which can sap your energy, derail your focus, and lead to weight gain, says Grace Derocha, MBA, RDN, CDCES, a dietitian and spokesperson for the Academy of Nutrition and Dietetics who specializes in workplace wellness.

Perhaps even more concerning is the fact that high glucose variability—meaning you have a significant gap between your highs and lows—has been tied to an increased risk of insulin resistance, or the inability to use insulin efficiently, which often paves the way for type 2 diabetes. Wide glucose variability may also increase your odds of having heart attack or stroke, according to a 2020 study published in Cardiovascular Diabetology. 

How to get off the rollercoaster? For otherwise healthy people (who don’t have diabetes), it largely comes down to making some key lifestyle changes, starting with what you eat. These four smart strategies can help even out your blood sugar so you feel better and stay healthier.

1. Watch out for surprising sources of sugar

You likely know that candy, pastries, and heavily-sweetened drinks (including soft drinks and various coffee concoctions) can all send your blood sugar soaring. But anything carb-heavy, even if it doesn’t contain added sugar or taste sweet, has the potential to cause a similar effect. Watch out for refined (white) breads and highly processed cereals, which are easy to overdo.

Bottled salad dressings and condiments like ketchup and barbeque sauce also often pack a surprising amount of added sugar, as do many plant-based milk alternatives. Be sure to read labels, and pick accordingly—especially if you tend to drown your salad and like your coffee extra light, warns Derocha.

Fruit is another potential offender, especially if you choose the dried variety or super-size your servings. “One of those little boxes of raisins is probably equal to 15-20 regular grapes” as far as (natural) sugar content is concerned, says Derocha.

Whole fruit is generally a better bet, but that doesn’t mean you should eat unlimited amounts when it comes to higher-sugar options like grapes, bananas, watermelon, and mango. “People think, ‘It’s fruit and it’s healthy for me, because it has a lot of fiber and vitamins,’ and that’s true,” she says. “But I had a patient that used to freeze grapes and eat the whole bag.” 

2. Eat fiber first

It might sound gimmicky, but there’s good evidence that simply changing the order in which you eat your food makes a big difference in terms of the impact it has on your blood sugar, says Jessie Inchauspé, a biochemist who studies the effect of food on health. Even if you don’t change the components of a meal—say, pasta, chicken, and vegetables—eating the vegetables first, followed by the protein and finally the carbs—can cut the resulting glucose spike substantially.

“We often talk about what to eat or not eat, but this is about how,” she explains, echoing advice shared in her new book, Glucose Revolution, and on her popular Instagram page. She points to several studies, including a 2018 research from the Journal of Nutritional Science and Vitaminology in which subjects were instructed to eat the same meal of rice, vegetables, and meat after an overnight fast on different days; when eating rice last, glucose and insulin levels were significantly lower 30 minutes after the meal than they were when they ate the rice first.

Fiber, Inchauspé explains, coats the upper intestines and creates a mesh that prevents the body from absorbing too much glucose from the rest of the meal. Protein and fat also help slow movement of food through the gastrointestinal tract, so by the time the carbohydrates enter the body they don’t flood the bloodstream with glucose as dramatically.

For bonus points, she advocates starting meals with an additional vegetable dish, such as a salad, and drizzling on some vinegar: “It can curb a glucose spike from a subsequent meal by up to 30%, because the acetic acid in the vinegar slows the breakdown of starches into glucose,” she says. “It also goes into the muscles and tells them to soak up more glucose” from the bloodstream.

“I was actually shocked when I learned this about vinegar,” she says, but “clinical trials have shown how it can impact your health from a glucose perspective.”

3. Be carb-consistent throughout the day

Going low-carb at breakfast and lunch for the express purpose of splurging at dinner doesn’t work if your goal is to keep your blood sugar steady. “You can’t bank carbs,” says Derocha. The best way to keep your blood sugar on an even keel is to have a similar amount of carbohydrates during each of your three meals (or, if you prefer, five mini meals).

On a similar note, while a sweet treat might seem most appealing mid-afternoon or late at night, the best time to give into that ice cream or cookie craving is actually right after you’ve finished eating a meal that contains some protein, fat, and fiber. Not only will you eat less of the treat,, but the other nutrients you just consumed will help blunt the impact on your blood glucose level and the impact won’t be as great as if you indulged on an empty stomach. For the same reason, consider starting your day with a savory (rather than sweet) breakfast, says Inchauspé.

4. Move after meals

To avoid a major post-meal blood sugar spike, resist the urge to lounge on the couch after dinner. Instead, do something moderately active for at least 10 minutes, says Inchauspé. The goal is to activate your muscles so they’ll seek out glucose from your bloodstream and utilize it rather than letting it linger there.

Indeed, numerous studies support the importance of moving after meals, including a 2021 meta-analysis published in the journal Sports Medicine; the authors concluded that 30 minutes of aerobic activity in the postprandial state is ideal for decreasing glucose and insulin levels in healthy adults. Derocha also points to research that found people with fasting blood sugar readings in the prediabetic range were able to modulate their high blood sugar simply by walking for 15-minutes three times a day (after each meal). “Even just cleaning up the dishes or folding laundry will provide some movement that helps lower blood sugar,” she says.

[healthuncle]

How Eating Bananas Benefits You Cure 10 Fatal Health Problems?

What if I told you eating bananas benefits you burn fat, reduce bloating, prevent cancer, and have more energy? Can you trust me? But you should be.

Bananas are a good source of potassium, fiber, vitamin B6, vitamin C, and a number of phytonutrients and antioxidants.

From a heart health and weight loss to aesthetic care and digestive assistance, there are plenty of reasons you should incorporate all forms of this fruit into your daily diet.

There is proof that when bananas ripen, their nutritious content increases. Bananas with dark spots have an 8-fold greater impact on the strength of white blood cells than bananas with green skin.

This article will take a look at banana nutrition, potential banana benefits, and side effects. So you can make an informed choice and incorporate it into your everyday diet.

Banana Nutrition Facts

Bananas contain plenty of vitamins and minerals that benefit you treat many issues. The nutritional value of 100 grams of bananas is given in brackets.

· They have negligible fat (0.33 g) content and minimal protein (1.09 g) content.

· All B vitamins except B12 are present in them. Vitamin B6 (0.4 mg) and other B vitamins like pantothenic acid and folate for smaller percentages.

· A significant amount of vitamin C (8.7 mg) is available in bananas.

· They are rich in manganese (0.27 mg), potassium (358 mg), and magnesium (27 mg).

· Slight traces of phosphorus, zinc, and iron are also present.

· Bananas contain potent plant compounds dopamine and catechins. It also contains choline.

· Within other nutrition, bananas contain calories (89 kcal), carbohydrates (22.84 g), dietary fiber (12.23 g), and sugar (2.6 g).

10 Incredible Banana Health Benefits

You can address the following medical conditions by including bananas in your diet on a regular basis.

Bananas And Diabetes

The components of each meal must be carefully considered by those who have diabetes. The majority of the time, eating bananas in moderation is safe for diabetics.

According to a 2017 study, fruits with a lower GI are a better choice for diabetics and can lessen a person’s chance of getting diabetes in the first place. The glycemic index of bananas is low (42–62, depending on the ripeness).

Consuming a banana coupled with an unsaturated fat source, like almonds or walnuts, may help control blood sugar.

Typically, unripe bananas have less sugar than ripe bananas. Additionally, unripe bananas include more resistant starch, which is harder to digest and causes blood sugar levels to rise more slowly and comfortably.

Since fiber in bananas helps inhibit the digestion and absorption of carbohydrates, it is particularly crucial for diabetics. As a result, blood sugar regulation can be enhanced and blood sugar spikes can be decreased.

Banana Benefits For Weight Loss

The dietary practices will help you lose weight if you eat fewer calories and include more fruits, vegetables, whole grains, and lean protein in your diet.

Due to their high fiber content, which slows digestion and keeps you feeling full, bananas are beneficial for weight loss. As part of a balanced diet to lose weight, consume up to one banana daily.

Unripe bananas have resistant starch that resists digestion in the gut and encourages the growth of good bacteria, which may help fight obesity.

Additionally, the resistant starch enhances insulin sensitivity, which helps the body absorb glucose more effectively and lose weight.

Since green bananas have a slightly bitter flavor, you can include them in smoothies to prevent early hunger.

There is absolutely nothing wrong with eating bananas as part of a balanced diet rich in healthy foods if you’re attempting to lose weight.

Banana Benefits For Skin

Bananas are rich in vitamins and minerals that are good for the skin. Therefore, eating a banana every day is a fantastic natural therapy to heal any skin issues you may have.

It hydrates and moisturizes dry skin and makes it smooth and supple because of its potassium and moisture content. Super wrinkle-fighting elements found in bananas aid in the fading of age spots and the prevention of fine lines and wrinkles.

The amino acids found in bananas are abundant and help to preserve connective tissue strength and flexibility in the skin. Vitamin E slows down the aging process and shields skin from UV deterioration.

Mash an avocado and a banana for a face mask that fights age. Twenty minutes later, rinse it from your skin.

Bananas are a good source of vitamin C, which keeps the skin’s natural radiance and youthfulness.

Rub the inside of a banana peel on the irritated area to get relief from itchy skin. Simply apply the banana peel to the affected region and rub it for 10 to 15 minutes twice a day to treat warts and psoriasis.

Bananas’ nutrients can aid in reducing puffy eyes and calming the blood vessels under the eyes. It is packed with antioxidants, which not only aid in the removal of dead skin cells but also leave your skin looking and feeling young.

Sexually Benefits Of Banana

Bananas are one of those excellent fruits that raise libido and sexual hormones, enhancing the sexual experience.

According to published research, potassium, a crucial ingredient in bananas, aids in promoting the development of testosterone, the hormone associated with the male sex.

Bananas contain tryptophan, which promotes the release of serotonin, a hormone that elevates mood and heightens sex desire in men.

Bromelain and B vitamins, which improve sexual performance and general stamina, can be found in abundance in bananas.

Bananas are a rich source of potassium, vitamins A, B6, and C, and other nutrients that are proven to improve the body’s capacity to generate healthy sperm.

The cause of erectile dysfunction you can rule out because bananas contain antioxidants and flavonoids that maintain your penile blood flow.

A banana is a rich source of carbohydrates, and it helps to increase energy levels during sexual activity, claims a study.

Bananas Good For Constipation

Bananas are sometimes blamed for constipation, although others believe that they actually prevent it. Due to the fact that it depends on the type of bananas you eat, both claims are actually true.

Constipation relief and prevention have long been associated with fiber. One medium banana has roughly 3.1 grams of fiber, making bananas another fruit that is relatively abundant in this nutrient.

Soluble fiber keeps feces mushy and thick by absorbing water. Your digestive tract may transfer stools more easily as a result.

Furthermore, sorbitol, a naturally occurring sugar alcohol that might have laxative-like effects, is also present in bananas. Since sorbitol is poorly absorbed, it can hasten the GI tract and increase stool water content by drawing water into the gut. The sugar alcohol can therefore aid in relieving constipation.

Prebiotics are abundant in green bananas. Unfortunately, they can induce severe constipation because they now contain the highest proportion of difficult-to-digest starch.

Banana Benefits For Men

Men’s nutritional requirements differ from women’s for a few specific medical disorders. Men require certain nutrients in order to retain their muscle mass, and avoid prostate cancer, and other things.

The immune system must be kept in good working order to avoid environmental oxidative damage, as well as muscle and bone loss. Men’s nutritional needs can be greatly satisfied by including bananas in a healthy diet.

Bananas are a fantastic portable energy source since they are high in potassium, which is necessary to control blood pressure, heartbeat, and notably nerves. Magnesium and potassium-rich diets can help lower the risk of stroke.

Banana eating before, during, and after exercise can help to replenish the electrolytes lost during intense workouts. And this can minimize muscle aches and cramping brought on by activity.

So, eat a banana every day, preferably at breakfast or just before working out at the gym.

Banana Benefits For Women

A fruit that is nutritious is vital to a woman’s general health because it supports her body’s efficient operation and lowers her risk of contracting certain ailments.

Many expectant mothers experience anemia or low iron levels. Consuming bananas might increase your body’s iron levels.

Bananas’ high fiber content can aid in preventing constipation during pregnancy. There is some evidence to support the claim that early in a pregnancy, vitamin B-6 can aid in reducing nausea and vomiting.

Some menopause symptoms, including night sweats, hot flashes, mood swings, and sexual dysfunction, can be lessened by eating bananas.

Try eating one or two bananas every day throughout your period if you’re looking for a natural remedy to relieve your menstrual discomfort. The potassium and vitamin B6 found in bananas may help to lessen bloating and cramps.

As mentioned above, bananas are a good source of vitamin B6, which has been shown in several studies to have a negative correlation with the risk of breast cancer.

Bananas Are Good For High Blood Pressure

Many people all over the world are affected by the prevalent health issues of high blood pressure and hypertension. Consuming a balanced diet full of fiber-rich foods is essential for controlling high blood pressure.

The increased sodium content of the body is one of the key contributors to high blood pressure. The American Heart Association (AHA) claims that potassium lessens the effects of sodium and eases tension in the blood vessel walls. Because bananas contain a lot of potassium, eating them lowers blood pressure.

The body’s sodium levels are regulated by potassium. Your body excretes more salt the more potassium you consume. Additionally, potassium aids in the maintenance of the body’s fluid and electrolyte balances in the cells, which lowers blood pressure.

Before increasing their potassium consumption, individuals with kidney failure should speak with a doctor because too much potassium can be dangerous.

Bananas Good For Heart

A higher intake of potassium has been associated with a reduced risk of cardiovascular diseases such as high blood pressure, heart disease, and stroke.

In addition, potassium helps muscles contract and nerve cells respond. It helps keep the heartbeat regular and lessens the negative effects of salt on blood pressure.

Bananas and other foods high in potassium can prevent deadly blockages and prevent the hardening and constriction of arteries.

Fiber, potassium, folate, and antioxidants like vitamin C are all present in bananas. These all promote heart health.

According to an analysis, people who consume more fiber in their diets are less likely to develop cardiovascular disease than those who consume less. Additionally, those who consumed more fiber had lower LDL, or bad cholesterol, levels.

The three natural sugars found in bananas sucrose, fructose, and glucose provide you with a source of energy that is free of fat and cholesterol. One of the causes of heart attacks is being overweight. With increased energy, you’ll be more active throughout the day, which aids with weight management.

Banana Benefits For Urinary Tract Infection

If you have a urinary tract infection, including bananas in your diet can help you treat it naturally at home.

Regular bowel motions can prevent bacteria from growing in the urinary tract and increase pressure there. Bananas promote regular bowel motions and relieve strain on urine flow, both of which help to prevent urinary tract infections.

Additionally, bananas are rich in vitamin C, which increases urine acidity and helps stop bacteria from developing in the body.

Siderocalin can prevent dangerous germs from infecting the urinary system when the pH is in a healthy range. Fruits like bananas can be consumed to maintain a healthy PH.

Bananas include the water-soluble vitamin B6 which helps the immune system by triggering the release of antibodies that fight the microorganisms that cause urinary tract infections.

By eating well, urinary tract infections can be easily controlled or completely avoided.

Conclusion

Popular fruit called bananas has vital nutrients that help people stay healthy. It is important to note that not everyone may have the same effects from eating bananas.

Bananas can be added to a variety of sweet foods, including smoothies and desserts. It can be eaten both raw and ripe.

This curved golden fruit is associated with a wide range of health advantages. Bananas maintain healthy bowels, correct heart rhythm, and bolster the nervous system in addition to helping you lose weight.

If the benefits of banana interest you, share this information with others

[health-27]

''Health''

Health is a state of complete physical, mental and social well being and not merely the absence of disease or infirmity. Health & wellness.

TOP 10 RESASONS TO EAT MORE FRUITS & VEGETABLES.

Top 10 Reasons to Eat More Fruits and Vegetables

No matter where you look, the food we consume is getting farther away from nature. Grocery store shelves are filled with processed foods with preservatives and additives that are hard to pronounce. When we’re not buying food at the store, it’s a cheeseburger and fries for dinner. When you think about the effect this type of diet can have on your health, it’s troubling. It’s of little wonder the rates of obesity, heart disease, diabetes and other metabolic diseases have increased steadily over the last few years. A spread of many fruits and vegetables you can incorporate into to your diet. To avoid being part of these statistics, you can start bringing your diet more in line with nature, and that means eating more fruits and vegetables. Here are the top 10 reasons that’s a great idea!

1) Fruits and vegetables are a great source of vitamins and minerals. You won’t find a better nutritional source than fruits and veggies, which are packed with vitamins A, C and E, as well as magnesium, zinc, phosphorous and folic acid. For potassium, one of the most important minerals for your health, eat plenty of avocados, sweet potatoes, bananas, prunes and even tomato paste puree.

2) You get to enjoy a variety of flavors and textures. With all their unique and interesting flavors, plant-based foods let you get creative in the kitchen.  You can try strong flavors like onions, olives and peppers, or milder options such as mushrooms and corn. For sweet flavors, fruits like pineapple, grapes or plums are great, while lemons and grapefruits are more sour.

3) Lots and lots of fiber. Most fruits and vegetables have plenty of fiber to fill you up and boost gut health, but some have more than others. Fiber-rich vegetables include artichokes, green peas, broccoli and cauliflower. High-fiber fruits include raspberries, pears, apples and pumpkin.

4) They’re low-calorie and low-fat. On average, fruits and especially vegetables are very low in calories and fat, which means you can eat more to keep you feeling full without worrying about extra calories or fat. You can save more than  200 calories by eating half a cup of grapes versus a fourth of a cup of  M&Ms. That said, there are exceptions, such as avocados, olives and coconuts.

5) Protect against cancer and other diseases. Many vegetables and fruits contain phytochemicals, which are biologically active substances that can help protect against some diseases. That means you can lower your risk of type 2 diabetes, stroke, heart disease, high blood pressure and cancer by adding them into your diet. Specifically cruciferous veggies, such as broccoli, cabbage, collards and watercress, have been linked to reducing cancer risks.

6) Fruits and vegetables help you maintain good health. Because they’re low in saturated fat, salt and sugar, fruits and vegetables are part of a well-balanced diet that can help you lose weight or prevent weight gain. Plus, they can help you decrease inflammation, and lower cholesterol levels and blood pressure.

7) Low in sodium and cholesterol. Fresh fruits and veggies contain only trace amounts of sodium. Many people think that celery is high in sodium, but in fact, one stalk contains a mere 30mg, which contributes 1 percent to the recommended daily value. Cholesterol doesn’t exist in fruits and veggies at all.

8) Fresh, frozen, canned, dried – they’re ALL nutritious. While eating fresh fruits and vegetables may be your preference, there’s not much difference from a nutrition standpoint when you compare frozen, canned or dehydrated products. In fact, most frozen and canned products are processed within hours of harvest, so the nutritional value is locked in quickly.

9) Convenient, quick and easy. Unlike granola bars or crackers, many fruits and vegetables don’t need any packaging. So you can easily grab a banana or an apple as you’re heading out the door.

10) Finally… Smoothies! If you have a blender, all you need is fruit and ice to whip up a delicious smoothie using all of your favorite flavors. And here’s a tip – when you make a fruit smoothie, feel free to throw in as much fresh spinach as you like. Spinach doesn’t start to taste like “spinach” until you cook it. Even kids can’t tell the difference!

[yusufwrites12]

 Mental Health On The Menu: 4 Fruits You Need For A Sharper Mind 

In this fast-paced world, we often neglect our mental health. We work tirelessly to fulfill our dreams and provide a better living for our families, which is undoubtedly important. But at what cost? Shouldn't we be more mindful of our mental well-being? Every day, our mental health deteriorates, yet it often doesn't receive the attention it deserves.

Fortunately, fruits can be a powerful ally in maintaining mental stability. Thanks to their rich nutritional profiles, fruits play a significant role in enhancing mental health. Here are five superb fruits that can work wonders for your mental well-being.

1. Apples - The Unsung Hero Of Your Diet

The old saying goes, an apple a day keeps the doctor away, and now it seems it might keep psychiatrists away too. Besides their delightful taste, apples are packed with fiber and antioxidants, positively impacting mental health.

Nutritional Profile of Apples

Calories: 95

Carbohydrates: 25 grams

Fiber: 4 grams

Vitamin C: 14% of the Daily Value (DV)

Potassium: 6% of the DV

Vitamin K: 5% of the DV

Elements of Apples that Support Mental Health

Rich in antioxidants 

 Apples are brimming with antioxidants that protect mental health by combating oxidative stress. Oxidative stress occurs when there’s an imbalance between free radicals and antioxidants in the body. Free radicals can damage brain cells, leading to cognitive decline and mental health disorders such as dementia and Alzheimer's.

Apples contain powerful antioxidants like quercetin, catechin, and phloridzin, which help neutralize these free radicals and protect brain cells, reducing mental turmoil.

Minimize Inflammation 

Apples possess remarkable anti-inflammatory properties that help address chronic inflammation, a key factor in mental health disorders such as depression and anxiety. Chronic inflammation negatively affects brain cells, but the flavonoids in apples, such as quercetin, have strong anti-inflammatory effects. By reducing neuroinflammation (inflammation in the brain and nervous system), apples may help prevent symptoms of mental health disorders.

High in Fiber 

There is a direct connection between gut health and mental well-being. A healthy gut can improve mood and reduce anxiety. The apple fiber promotes a healthy gut microbiome, which can produce neurotransmitters like serotonin, known as the "feel-good" hormones. By enhancing gut health, apples can boost your mood and help alleviate mental stress.

How to Incorporate Apples into Your Diet

Try apples in healthy baking recipes, such as oatmeal apple muffins.

Blend an apple with dry fruits like almonds, cashews, and pistachios, and 100 ml of milk to create a delicious smoothie.

Use apples as an evening snack instead of processed biscuits for a nutritious treat.

Potential Considerations

Individuals with fructose intolerance should avoid apples, as they contain high levels of fructose, which can cause gas, bloating, or diarrhea.

People with certain gastrointestinal conditions like irritable bowel syndrome (IBS) might find the fiber in apples irritating and should consider avoiding them.

Although apples have a relatively low potassium level, those with high potassium levels should monitor their intake of potassium-rich foods. 

Individuals with diabetes should consume apples moderately due to their moderate glycemic index and natural sugar content.

Avocados: A Nutritional Powerhouse for Mental Health

Apart from their versatility, delicious taste, and smooth texture, avocados have minimal sugar content, making them suitable for low-sugar or ketogenic diets. They offer more potassium than bananas, which is crucial for heart health and blood pressure regulation. Rich in monounsaturated fats, particularly oleic acid, avocados support brain function and heart health.

Nutritional Information (Per 100 grams):

Calories: 160 kcal

Water: 73%

Protein: 2 g

Total Fat: 15 g

Monounsaturated Fat: 10 g

Polyunsaturated Fat: 2 g

Saturated Fat: 2.1 g

Omega-3 Fatty Acids: 81 mg

Omega-6 Fatty Acids: 1,670 mg

Carbohydrates: 8.5 g

Fiber: 6.7 g

Sugar: 0.7 g (low sugar content)

Potassium: 485 mg (14% of the Recommended Daily Intake, RDI)

Magnesium: 29 mg (7% of RDI)

Folate (Vitamin B9): 81 µg (20% of RDI)

Vitamin C: 10 mg (17% of RDI)

Vitamin K: 21 µg (26% of RDI)

Vitamin E: 2.07 mg (10% of RDI)

Vitamin B6: 0.26 mg (15% of RDI)

Iron: 0.55 mg (3% of RDI)

Calcium: 12 mg (1% of RDI)

Phosphorus: 52 mg (5% of RDI)

Mental Health Benefits of Avocados

Rich in Monounsaturated Fats

Avocados are loaded with monounsaturated fats, which support brain health, enhance cognitive function, and stabilize mood. Approximately 60% of the human brain is made up of fat, which is vital for nurturing cell membranes and ensuring effective communication between brain cells. Monounsaturated fats in avocados aid memory retention and protect neurons from age-related decline. They also facilitate the production of neurotransmitters like dopamine and serotonin, which are crucial for mood regulation, emotional stability, and overall well-being.

Packed with Potassium

Potassium deficiency can lead to fatigue, tiredness, and drowsiness. Avocados are a rich source of potassium, helping to maintain energy levels and prevent irritability. Potassium regulates cortisol levels, the body’s primary stress hormone, thereby reducing anxiety, depression, and exhaustion. It also eases muscle tension caused by stress and can lower the risk of stroke.

Jammed with Magnesium

Magnesium in avocados plays a significant role in improving sleep quality by relaxing muscles and regulating sleep hormones like melatonin, which governs sleep-wake cycles. Magnesium supports the nervous system and helps regulate neurotransmitters, such as serotonin, which is essential for mood regulation. It also contributes to heart health by maintaining healthy blood pressure levels, which can reduce anxiety and promote calmness.

How to Incorporate Avocados into Your Diet

Avocado Toast: A nutritious and delicious breakfast option packed with fiber and vitamins.

Smoothies: Blend avocado with spinach, kale, and bananas for a creamy, refreshing drink.

Salads: Add avocado slices to salads with tomatoes, cucumbers, and onions for enhanced flavor and nutrition.

Soups and Gravies: Use avocado as a topping to boost nutritional value and taste.

Potential Considerations

Kidney Health: Individuals with kidney problems should limit avocado consumption due to its high potassium content, which can be harmful if the kidneys cannot filter it efficiently.

Digestive Sensitivity: Avocados are high in fiber, which can cause gas, bloating, or stomach discomfort in some individuals. Moderation is advised.

Caloric Content: While avocados are nutrient-dense, they are also high in calories. Monitor portion sizes if you are aiming for a low-calorie diet.

Pomegranates: A Superfruit for Mental Well-being

Pomegranates are delicious and mouth-watering and a powerhouse of antioxidants that improve mental clarity, protect the brain from cognitive decline, and reduce stress. In ancient civilizations, pomegranates symbolized life, fertility, and power. They are mentioned in various ancient texts, including the Bible, the Quran, and Greek mythology.

Nutritional Facts of Pomegranate (100g):

Calories: 83 kcal

Carbohydrates: 18.7 g

Sugars: 13.7 g

Fiber: 4 g

Protein: 1.7 g

Fat: 1.2 g

Saturated Fat: 0.1 g

Monounsaturated Fat: 0.1 g

Polyunsaturated Fat: 0.1 g

Vitamin C: 10.2 mg (17% of the daily value)

Vitamin K: 16.4 µg (21% of the daily value)

Folate (Vitamin B9): 38 µg (10% of the daily value)

Vitamin E: 0.6 mg (3% of the daily value)

Potassium: 236 mg (7% of the daily value)

Calcium: 10 mg

Magnesium: 12 mg

Iron: 0.3 mg

Properties of Pomegranates and How They Support Mental Well-being

Boost Memory

Pomegranates are rich in antioxidants, such as ellagic acid, which protect the brain from oxidative stress caused by free radicals. These antioxidants help prevent damage to brain cells, supporting memory retention and overall cognitive function.

Rich in Vitamin C

Vitamin C enhances sleep quality by lowering cortisol levels, the stress hormone that can disrupt sleep. It also supports brain health, helping to overcome tiredness and dizziness, leading to a more stable and energized mental state. Additionally, Vitamin C aids in the production of myelin, a protective layer around brain cells that enhances communication between them, which is essential for smooth brain function, learning, and memory.

Enhances Gut Health

A healthy gut is vital for digestion and overall well-being, and it’s closely linked to mood regulation and mental clarity. Studies have shown that pomegranates can boost serotonin production, influencing mood and stress levels. Serotonin carries messages between nerve cells in the brain and throughout the body. Regular consumption of pomegranates supports the growth of healthy gut bacteria, promoting better emotional and cognitive well-being.

How to Incorporate Pomegranates into Your Diet

Juice: Enjoy pomegranate juice on its own or mix it with apple or orange juice to balance its strong flavor.

Smoothies: Blend pomegranate with fruits like berries, bananas, and spinach for a nutrient-packed, refreshing smoothie.

Desserts: Use pomegranate seeds as a topping for ice cream, pudding, or cakes to add texture and flavor.

Mocktails: Combine pomegranate juice with sparkling water, lemon, and mint for a festive and flavorful drink.

Potential Considerations

Allergies: If you experience symptoms like itching, swelling, or difficulty breathing, consult a healthcare provider before consuming pomegranates.

Digestive Issues: Pomegranates are high in fiber, which can cause gas, acidity, or constipation in some individuals. If you experience these issues, it may be best to consume them in moderation.

Diabetes: Due to their natural sugar content, individuals with diabetes should monitor their pomegranate intake and consume it in moderation.

Kidney Stones: Pomegranates contain oxalates, which can contribute to kidney stone formation in susceptible individuals. Those prone to kidney stones should consume pomegranates in moderation.

Cherries: A Sweet Boost for Mental Health

Cherries are not only deliciously sweet but also packed with essential nutrients that support mental stability. A 2019 study published in the Journal of Nutrition found that older adults who consumed cherry juice for 12 weeks showed improved cognitive function compared to those who didn’t. Just a glass of cherry juice increased melatonin levels, enhancing both sleep duration and quality.

Nutritional Value of Cherries (Per 100g):

Calories: 50 kcal

Carbohydrates: 12 g

Sugars: 8 g (natural sugars)

Dietary Fiber: 2 g

Protein: 1 g

Fat: 0.3 g

Vitamin C: 10 mg (16% of daily value)

Vitamin A: 64 IU

Vitamin K: 2.1 µg

Potassium: 173 mg (5% of daily value)

Calcium: 13 mg

Magnesium: 11 mg

Folate: 4 µg

Iron: 0.3 mg

Copper: 0.1 mg

Manganese: 0.1 mg

Properties of Cherries That Promote Mental Health

Ease Muscle Soreness

If you often suffer from muscle soreness, consider adding cherries, especially tart cherries, to your diet. They are rich in antioxidants, particularly anthocyanins, which have strong anti-inflammatory effects. Inflammation is a primary cause of muscle soreness, especially after rigorous workouts. By reducing inflammation, cherries help relax muscles and promote faster recovery, which can positively impact mental health.

Blood Sugar Stabilization

Cherries are a good source of potassium, which helps regulate blood sugar levels and prevents sharp spikes and drops that can lead to mood swings and irritability. Potassium enhances the body’s sensitivity to insulin, a hormone that regulates blood sugar levels. Improved insulin sensitivity allows glucose to be absorbed by cells more efficiently, promoting better glucose regulation and contributing to mental stability.

Boost Melatonin

Cherries contain melatonin, a hormone that regulates the sleep-wake cycle. Melatonin helps lower stress hormones like cortisol, easing mental stress. The natural melatonin in cherries helps improve sleep quality by promoting a regular and restful sleep cycle. Adequate sleep is essential for mental health, aiding cognitive function, emotional regulation, and reducing symptoms of anxiety and depression.

How to Incorporate Cherries into Your Diet

Smoothies: Add frozen cherries, bananas, and yogurt to a blender for a delicious and healthy treat.

Baked Goods: Use cherries in muffins, cakes, or tarts to add natural sweetness and vibrant color to your desserts.

Toppings: Sprinkle cherries on your oatmeal or yogurt bowl for added flavor and nutrition.

Snacks: Enjoy fresh cherries as a snack or pair them with nuts and cheese for a balanced mini-meal.

Conclusion

Incorporating these fruits into your diet can help alleviate mental fatigue and promote a sense of relaxation. However, it’s important to remember that these are not magical solutions that will instantly erase all your health-related problems. They are not substitutes for a proper workout or balanced meals but rather valuable additions to a healthy lifestyle. When combined with a well-rounded diet, they can yield significant benefits. If not, you might find yourself heading down a path that leads nowhere. Accepting this truth early on will only benefit you in the long run.

Fruits are an essential source of vitamins and minerals, helping to combat deficiencies in the body. Instead of reaching for unhealthy snacks like donuts, wafers, cupcakes, or brownies, try replacing them with seasonal fruits. Your body will thank you in the future. The fruits mentioned above are excellent not only for overcoming mental challenges but also for other health benefits, such as reducing the risk of chronic diseases, managing weight, improving digestion, and boosting immune function. In addition to these, fruits like berries, bananas, oranges, pineapples, grapes, and kiwis offer similar advantages.

[fathimabanu]

Nutritional Value Of banana Chips

In this article there are many information regarding the nutritional value of banana chips because it has become all time favorite snacks all time .

A Detailed Insight

Banana chips are a popular snack choice made by frying or dehydrating thin slices of bananas. While they offer a unique crunchy texture and sweet taste, their nutritional profile is influenced by how they are prepared. This blog explores the nutritional value of banana chips, considering both their health benefits and drawbacks, and providing tips on how to make healthier choices when consuming them.

What Are Banana Chips?

Banana chips are typically made from ripe or slightly unripe bananas that are thinly sliced and then fried in oil or baked to achieve a crispy texture. They can also be seasoned with various flavors such as salt, sugar, or cinnamon. Commercially available banana chips are often fried and sweetened, making them higher in fat and sugar compared to fresh bananas. However, baked or dehydrated versions are also available, which tend to be lower in fat.

Nutritional Breakdown of Banana Chips

The nutritional content of banana chips varies significantly based on the method of preparation. Below is a typical breakdown of the nutritional content for a one-ounce (28g) serving of commercially fried banana chips:

Calories: 147–160 kcal

Carbohydrates: 20–24 g

Sugar: 8–10 g

Fiber: 2–3 g

Fat: 9–10 g

Protein: 1 g

Sodium: 2–5 mg

Potassium: 150–170 mg

Vitamin C: 1% of Daily Value (DV)

Iron: 2% of DV

Let’s break down the nutritional aspects of banana chips into their key components:

1. Calories and Macronutrients

Banana chips are calorie-dense due to the oil used during frying. A small serving of banana chips provides around 150–160 calories, with a substantial portion coming from fats. This makes them a highly energy-dense food, and consuming large amounts can lead to excessive calorie intake, which may contribute to weight gain if not balanced with physical activity.

2. Carbohydrates and Sugars

Banana chips are rich in carbohydrates, particularly natural sugars from the banana itself. However, most commercial versions also add refined sugars to enhance their sweetness, significantly increasing their sugar content. A serving contains approximately 20–24 grams of carbs, with around 8–10 grams being sugar. This high sugar content may lead to quick spikes in blood glucose levels, which can be concerning for people with diabetes or those watching their sugar intake.

3. Fats

A major concern with banana chips is their fat content. Due to the frying process, a one-ounce serving can contain up to 10 grams of fat, with most of it being saturated fat (around 8 grams). Excessive intake of saturated fats can raise LDL cholesterol levels, which increases the risk of heart disease. For those looking for healthier options, baked or dehydrated banana chips, which are significantly lower in fat, are a better choice.

4. Fiber

Banana chips contain around 2–3 grams of dietary fiber per serving, which is beneficial for digestive health. Although they don’t offer as much fiber as fresh bananas, they still contribute to the daily fiber requirement, aiding in digestion and helping regulate blood sugar levels.

5. Micronutrients

Banana chips retain some of the key nutrients found in fresh bananas, including potassium and small amounts of vitamin C. Potassium is crucial for heart health and maintaining fluid balance in the body. A serving of banana chips provides about 150–170 mg of potassium, though this is significantly lower than what is found in a fresh banana. The process of frying and adding preservatives also reduces the overall vitamin content, especially water-soluble vitamins like vitamin C.

Health Benefits of Banana Chips

Despite their drawbacks, banana chips do offer some health benefits, particularly if consumed in moderation and chosen wisely.

Source of Quick Energy: The high carbohydrate content makes banana chips a good source of quick energy, which can be beneficial for athletes or individuals needing a quick energy boost.

Fiber Content: The fiber in banana chips, though lower than in fresh bananas, still promotes digestive health and can aid in maintaining a healthy digestive system.

Mineral Content: Banana chips contain potassium and iron, both of which are important for maintaining heart health and blood oxygen levels.

Convenience: As a non-perishable snack, banana chips are easy to carry and store, making them a convenient snack option for those on the go.

Eating chips as a snacks is all time favorite .

Daddy chips Palani

Healthier Alternatives

For those who enjoy banana chips but want to avoid the negative aspects, there are healthier alternatives:

Baked Banana Chips: Instead of frying, opt for baked banana chips, which are lower in fat and calories.

Dehydrated Banana Chips: These are made by drying banana slices without any added oils or sugars, preserving most of the banana’s nutrients while keeping calorie and fat content low.

Homemade Banana Chips: You can make your own banana chips at home by slicing bananas thinly and baking or dehydrating them without added sugars or oils.

Conclusion

Banana chips are a tasty and convenient snack but should be consumed in moderation due to their high calorie, fat, and sugar content. When choosing banana chips, opt for baked or dehydrated versions to reduce the intake of unhealthy fats and added sugars. For a more nutritious option, fresh bananas offer a better balance of fiber, vitamins, and minerals with fewer calories and sugars.

Written by Fathima

[dan6085]

Ginseng and malunggay (also known as moringa) are both celebrated for their health benefits, but they serve different purposes and offer unique benefits. Comparing the two requires understanding their specific health effects.

### Ginseng

Ginseng is a root commonly used in traditional medicine, especially in Asia. The most common types are Asian ginseng (Panax ginseng) and American ginseng (Panax quinquefolius).

**Health Benefits:**

1. **Boosts Energy:** Ginseng is well-known for its ability to combat fatigue and enhance physical and mental performance.

2. **Cognitive Function:** Studies suggest that ginseng may improve cognitive function, memory, and concentration.

3. **Anti-inflammatory Effects:** Ginseng has anti-inflammatory properties that can help reduce chronic inflammation, which is linked to various health issues.

4. **Immune System Support:** It may strengthen the immune system, helping the body resist infections and diseases.

5. **Blood Sugar Regulation:** Ginseng has been found to help regulate blood sugar levels, making it beneficial for people with diabetes.

6. **Adaptogen:** Ginseng is considered an adaptogen, meaning it helps the body adapt to stress and maintain balance.

### Malunggay (Moringa)

Malunggay, or moringa, is a plant that grows in tropical and subtropical regions. Almost every part of the plant is used for nutritional and medicinal purposes.

**Health Benefits:**

1. **Rich in Nutrients:** Malunggay is packed with vitamins (A, C, E), minerals (calcium, potassium, iron), and amino acids. It has more vitamin C than oranges, more calcium than milk, and more potassium than bananas.

2. **Antioxidant Properties:** It contains powerful antioxidants like quercetin and chlorogenic acid, which help protect cells from damage and reduce oxidative stress.

3. **Anti-inflammatory Effects:** Similar to ginseng, malunggay has anti-inflammatory properties, which can help reduce inflammation in the body.

4. **Blood Sugar Regulation:** Malunggay can help lower blood sugar levels, making it useful for managing diabetes.

5. **Lowers Cholesterol:** Some studies suggest that malunggay may help lower cholesterol levels, reducing the risk of heart disease.

6. **Supports Lactation:** In many cultures, malunggay is used to enhance breast milk production in nursing mothers.

7. **Digestive Health:** It aids in digestion and can help with issues like constipation and ulcers.

8. **Skin and Hair Health:** Malunggay is often used in skincare for its ability to improve skin health and promote hair growth due to its rich nutrient content.

### Which is More Healthy?

**It depends on what you're looking for.**

- **Ginseng** is particularly beneficial for boosting energy, enhancing cognitive function, and managing stress. It’s more of a specialized supplement that can provide specific benefits, especially for those needing an energy boost or stress relief.

- **Malunggay** is a nutrient powerhouse, offering a broader spectrum of health benefits. It’s particularly useful for general nutritional support, managing blood sugar and cholesterol, and improving skin and hair health.

If you’re looking for a general superfood with a wide range of health benefits, **malunggay** might be the better option. However, if you need an energy or cognitive boost, or are looking to manage stress more effectively, **ginseng** could be more suitable. Ideally, incorporating both into your diet in appropriate ways could provide a well-rounded approach to health.

[tearsinthemist]

Potatoes are good for you — but they get a bad rap. Why spuds are healthier than you think.

Edwina Clark

Mon, August 26, 2024 at 5:50 PM CDT·3 min read

The humble potato is an American favorite, topping the charts as the most consumed vegetable in the U.S. From baked potatoes to potato salad, spuds are featured in so many delicious recipes but are rarely considered a healthy choice. While some potato dishes are better for you than others, adding a potato to your meal isn’t necessarily an unhealthy choice. Here’s what people often get wrong about potatoes.

Potatoes aren’t 'empty calories'

Potatoes are surprisingly nutrient-dense. A small, skin-on potato is an excellent source of vitamin C and a good source of vitamin B6, important nutrients for skin health, immune function, energy metabolism and more. Potatoes also provide more potassium — a widely underconsumed nutrient that helps regulate blood pressure and offset the effects of sodium — than bananas.

Potatoes even provide 3 grams of protein per serving. They also contain fiber; a small potato with the skin on has 2 grams of fiber per serving. Most people don’t consume enough fiber, which has several health benefits, including cholesterol control, satiety, digestive health and blood sugar regulation.

Potatoes can help with weight loss

There is no strong evidence that eating potatoes raises your risk of obesity, although how you prepare them matters. Research suggests that potatoes, naturally low in calories, are more satiating than other popular carbohydrate choices such as rice and pasta. Over time, swapping rice or pasta for potatoes may help regulate appetite, reduce calorie intake and contribute to weight loss.

Not all potatoes have a high glycemic index

The glycemic index (GI) is a measure of blood sugar response to a standard portion of food. High GI foods have a GI score >70 and are rapidly absorbed into the bloodstream, while low GI foods have a GI score <55 and provide more sustained energy. The GI value for potatoes varies depending on the variety and how it’s prepared, but there are several varieties that are low on the glycemic index, including Nicola, Marfona, Charlotte and Estima, along with potatoes that have been cooked and then cooled, which helps lower their GI.

People with type 2 diabetes don't need to cut out potatoes entirely

Research on the link between potatoes and diabetes has been inconclusive. Some recent studies, however, suggest that moderate potato consumption is not associated with increased type 2 diabetes risk. Sweet potatoes in particular are a lower GI option and contain fiber, which can help stabilize blood sugar. Given the carbohydrate content of potatoes, it may make sense for some people with diabetes to stick with a moderate amount of potatoes and other high-carb foods.

The bottom line

Potatoes can be part of a healthy diet and deserve a little more love than they’ve received in the past. They're a good source of nutrition and can be enjoyed in a wide variety of settings — from baked potato loaded with beans, salsa and guacamole to air fryer potato wedges with spices and extra virgin olive oil — without tossing your health goals out the window.

Edwina Clark is a registered dietitian.

[eatwithchil]

Healthy Snacks for Kids: Nutritious and Delicious Ideas

Why Healthy Snacks Matter Healthy snacks are key to keeping kids energetic and focused. They bridge the gap between meals, ensuring kids get the nutrients needed for growth and development.

The Problem with Processed Snacks Packaged snacks often contain too much sugar, unhealthy fats, and artificial ingredients. Over time, these can lead to weight gain, dental problems, and chronic health issues like diabetes.

Nutritious Snack Ideas

Fruit-Based: Try fresh fruit kabobs, apple slices with nut butter, or frozen banana pops.

Protein-Packed: Greek yogurt with berries, hard-boiled eggs, and cheese with whole-grain crackers are great choices.

Veggie-Based: Offer carrot and cucumber sticks with hummus, sweet potato fries, or veggie muffins.

Whole-Grain: Homemade granola bars, popcorn, or oatmeal cups are filling and tasty.

Dairy-Based: Cottage cheese with pineapple, string cheese, or smoothie bowls make excellent snacks.

Nutritional Tips Focus on snacks that provide protein, fiber, vitamins, and minerals. Keep portions between 100-200 calories, and offer snacks every 2-3 hours.

Safety and Allergy Considerations Choose age-appropriate snacks, avoid choking hazards, and be mindful of food allergies. Clean surfaces and utensils to prevent cross-contamination.

Making Snacks Fun Get kids involved in the kitchen, and rotate different snack options to keep things interesting. Presenting snacks in fun shapes or with dipping sauces can make them more appealing.

Conclusion Healthy snacking is vital for your child's well-being. By offering a variety of nutritious options and making snack time fun, you can help your kids develop lifelong healthy eating habits.

Learn more about healthy snacks for kids.