What to eat for 13 Most Common Diseases?

Best Fruits and Vegetables for 13 Most Common Diseases

1.Obesity

Radish , cabbage ,bottle gourd , green vegetables , lemon juice with salt added , vegetable clear soup ,  mango , jack fruit, banana , papaya , sapodilla , orange , sweet lime

2.Diabetes

Everyday a green leafy vegetable soup , Chow chow , cabbage , radish , drumstick ,small young brinjal , cauliflower , bitter gourd , banana stem,banana flower, Turnip , cluster beans , onions , Knolkhol, ridge gourd,coriander ,cucumber, Curry leaves , mint , ginger , shallot ,sweet lime, pineapple , guava , apple , pear,water melon


3.Peptic ulcer

Black nightshade , cabbage , coconut , cucumber , carrot , lemon juice , cilantro , sapodilla , water melon , pomegranate , orange .

4.Menstrual disorders

Banana flower , drumstick leaves , coriander , gooseberry , cucumber , tomatoes , carrots , cabbage , onions , grapes , pomegranate , water melon, orange , lemon .

5.Asthma

Carrots , drumstick , mint , coriander , orange , pineapple , papaya , grapes , dates , Purple-fruited Pea Eggplant

6.Osteoporosis

Spinach , lemon juice , onion , cilantro , tomatoes , custard apple.

7.Anemia

Pumpkin , beetroot , beans ,snake gourd , ridge gourd, beans , ladies finger , drumstick , cauliflower , gooseberry , leafy vegetables , dates .

8.Constipation

Spinach , curry leaves, raisins , Fig , lemon , banana , papaya , guava , mango , pear , Pineapple , sapodilla

10.Kidney stone

Mint , cilantro , radish , cucumber , carrots ,  banana stem,banana flower, aloe vera , lemon juice , apple

11.Piles

Beetroot , beans , leaves , cabbage , carrots , radish , plantain , varieties of lettuce , mango , papaya , Fig , Gooseberry .

12.Hernia 

Cabbage , drumstick , coriander , carrot , gooseberry , pineapple , papaya , grapes , pomegranate , banana , apple .

13.Nervous system disorders 

Coriander , Indian pennywort ,drumstick,gooseberry, pomegranate , carrots , red banana , grapes , apple , mango , jack fruit

7 Amazing Benefits of Sweet Potatoes

Sweet Potato is an excellent root vegetable fully packed with antioxidants like Vitamin C,beta-carotene and Vitamin E.It is also a good source of dietary fiber,potassium,manganese and Vitamin B6.

1. Sweet Potatoes and Vitamin C

Vitamin C,a powerful antioxidant helps to boost immunity, vital for growth and repair of all body tissues, helps heal cuts and wounds,improves cardiovascular health,avoids degenerative diseases,keeps teeth and gums healthy. Flavonoids in Vitamin C protects eyes from cataract and macular degeneration.

2.Beta carotene rich in Sweet Potatoes are good for eye health,improves vision,aids in preventing night blindness,dry eyes and also strengthens retina.

3.Sweet Potatoes and Vitamin E

        Vitamin E is very important for healthy skin,hair and eyes,to boost the immunity function, protects our body against diseases,keeps our cells and tissues healthy.
7 Amazing Benefits of Sweet Potatoes

4.Sweet Potatoes rich in dietary fiber ,

  • helps in proper bowel function,helps to reduce constipation
  • to reduce the blood cholesterol levels,
  • reduces the risk of heart disease,obesity and Type 2 diabetes.
  • provides a feeling of fullness with fewer calories.

5.Sweet Potatoes and Potassium

          Potassium helps to maintain normal body growth,muscle strengthening,build proteins,proper heart functioning,lower cholesterol level,controls blood pressure,enhances electrolytic functions, regulates water movements and helps to prevent muscle cramps.

6.Sweet Potatoes and Manganese

              Helps to maintain blood sugar levels and plays main role in bone formation.

 7.Vitamin B6 - Good for Heart health and Brain function

Vitamin B6 helps to reduce the excess homocysteine(protein found in blood)  in our body which poses threat like stroke and heart attack and thus enhances our heart health.

Vitamin B6 helps in proper functioning of the nervous system,improves memory,regulates body metabolism and aids in losing weight.


How your body is benefited when you lose fat?

When we gain weight,the overall health of our body is affected.Here are the list of 20 benefits which we gain by losing fat.

Image showing how the different parts of the body is benefited by losing fat.

benefits are labelled for losing fat in all parts of the body

Best Fruits for Healthy Eyes


Eyes are amazing as it helps us to see the outside world.Eating fruits and vegetables keeps our eyes healthy.Naturally, fruits and vegetables are packed with many vitamins and minerals which is required for our over all good health.

Eating right amount of fruits and vegetables in our daily diet reduces the risk of night blindness,age related macular degenerationcataracts and other eye diseases.

Vitamin C, Vitamin E, and Vitamin A(and beta carotene) are dietary antioxidants.These antioxidants protects our body against diseases,keeps our cells and tissues healthy,strengthens blood vessels and boost our immune system.

Beta carotene and vitamin A protects the eyes against dry eyes,night blindness,strengthens retina.

Citrus fruits are good source of vitamin C.They contain 
flavonoids which protects eyes from cataract and macular degeneration. eg: grapes,cherries,oranges



Lutein & Zeaxanthin are antioxidants which protect the eyes from damage, reduces the risk of cataracts and macular degeneration.This compound is found in oranges.



Omega-3 fatty acids is beneficial  for eye health.It is found in fruits like grapes,strawberries and guava.Reduces the risk of dry eyes,macular degeneration and in infants it helps in vision development.

Vitamin E together with Vitamin C and A prevents the progression of macular degeneration.


red STRAWBERRies
STRAWBERRY



List of fruits which are more beneficial for our eye health.


1.Strawberries

2.Apricot


3.Kiwi


4.Grapes


5.Guava 


6.Orange  


7.Avocado

8.Papaya


9.Mango


10.Peaches


11.Cantaloupe

These fruits are good for eye health.Check the respective links to know more about their health benefits.
Source:11 Best Fruits for Healthy Eyes

Top 7 Nutrient Dense Foods

Top 7 Nutrient Dense Foods /Top 7 Nutrient-Dense Greens/Leaf Vegetables

ANDI score for leafy vegetables is high when compared to fruits and vegetables.It shows leafy vegetables contains more nutrients(vitamins and minerals)compared to fruits and vegetables.

Nutrient density is defined as a ratio of nutrient content to the total energy content.More about Nutrient density

 Dr. Fuhrman  ranks the foods using ANDI scoring system. ANDI stands for “Aggregate Nutrient Density Index.” An ANDI score is showed in scales from 1 to 1000 based on nutrient content.ANDI is based on the formula (Health = Nutrients / Calories).It considers micro nutrients per calorie, vitamins, minerals, and  many known beneficial phytochemicals for calculation.
bunch of Swizz Chard

According to  Dr. Fuhrman, the top 7 most nutrient-dense foods are leaf vegetables and their respective ANDI scores are ,

1.Mustard Greens – 1000
Storehouse of powerful antioxidants like vitamin K, vitamin A and vitamin C.
2.Collard Greens - 1000
Nutritional powerhouse minimize the risk of cancer, heart attacks and provides various health benefits.
3. Kale - 1000
Strengthens the immune system and fights against viruses and bacteria.Speeds up the metabolism and aids in weight reduction.
 4.Watercress – 1000
Eating Watercress a day helps to improve your skin tone,reduces wrinkles and provides more health benefits.It is anti-aging.
5.Swizz Chard – 895 
Helps to prevent osteoporosis,anemia,vitamin-A deficiency,cardiovascular diseases,colon and prostate cancers.

6.Bok Choy – 865

Good source of folic acid,rich in Vitamin C.Boost the immune system and helps to prevent various diseases. 7.Spinach – 707  
Spinach is GOOD for Eye Health."Eat spinach and get supercharged strength like Popeye".More Spinach Benefits.

You might also like to read :

Top 5 Nutrient-Dense Vegetables

Top 5 Nutrient-Dense Fruits

What is Nutrition?


Vegetarian Swiss Chard Recipe




Top 5 Nutrient-Dense Vegetables

Nutrient dense foods are fully packed with nutrients(vitamins and minerals).They are usually low in calories but contains high amount of vitamins and minerals.

In other words,Nutrient dense foods are rich in nutrients when compared to their calorie content.


Nutrient dense foods are healthy foods rich in nutrients compared to energy-dense foods and satisfies the nutrient requirements of the human body.


Nutrient dense foods examples,fruits and vegetables,satisfies the nutrient needs of your body and makes you feel fuller for long time.


Energy-dense foods are low in fiber and are high in sugar and fat content.Examples- Products containing added sugars, processed cereals are Energy-dense foods.These foods may not truly satisfy the appetite. 

broccoli green colored vegetable

Reduce energy-dense foods and include more nutrient-dense foods in you diet for healthy living.


Nutrient dense foods helps to limit fat, calories, and possible weight gain.


According to  Dr. Fuhrman,Check ANDI food score of Top 5 Nutrient-Dense Vegetables.


Top 5 Nutrient-Dense Vegetables


1.Carrots  458
Carrot is an attractive root vegetable with negligible amount of fat and no cholesterol. More 

Benefits.




Relieves stomach inflammation and contributes to the healing of gastroduodenal ulcers,Cabbage also helps to prevent cancer.More 
  Benefits.



3.Broccoli 
340

Phytochemicals of broccoli helps to stop the growth of cancerous cells.


Cauliflower promotes all digestive functions from the stomach to the colon.It also regulates the transit through intestine both in the case of constipation and 
diarrhea.
More 
 Benefits.



Capsicum speeds up the metabolism and helps to burn calories.
More 
Benefits.

If you like to know more about nutrient dense,ANDI then Check my post -Top 5 Nutrient-Dense Fruits for more details.

Top 5 Nutrient-Dense Fruits

Nutrient-dense foods are low in calories and provides vital nutrients such as vitamins and minerals.They are also usually rich in fiber with higher in water content which tends to make us feel full faster and for longer.

ANDI stands for “Aggregate Nutrient Density Index.” An ANDI score is showed in scales from 1 to 1000 based on nutrient content.


Dr. Fuhrman originally developed the ANDI scoring system to rank foods according to micro nutrients per calorie, including vitamins, minerals, and as many known beneficial phytochemicals as possible.
H = N/C (Health = Nutrients / Calories)
red colored strawberry

He says,"Adequate consumption of micro nutrients – vitamins, minerals, and many other phytochemicals – without overeating on calories, is the key to achieving excellent health. Micro nutrients fuel proper functioning of the immune system and enable the detoxification and cellular repair mechanisms that protect us from chronic diseases".

According to  Dr. Fuhrman  ANDI food score,

Top 5 Nutrient-Dense Fruits


1.Strawberries    182

An antioxidant fruit that helps to improve the blood circulation in the arteries.More 
Strawberries Benefits.

2.Blueberries      132

Prevents and treats cystitis.

3.Grapes              
119
Best thirst quencher summer  fruit.More Grapes  benefits.




4.Pomegranates  119

  It contains a significant amount of copper,a trace element that facilitates the absorption of iron.So the fruit is great for treating iron deficiency anemia.More Pomegranates benefits.




5.Cantaloupe      118
Also known as Musk Melon.It enriches the blood with mineral salts and vitamins and enhances the filtering capacities of the kidney.More Cantaloupe Benefits


Nutrient-dense foods also helps to reduce weight as they are low in fat and calories.

10 Super Benefits of Spinach

"Eat spinach and get supercharged strength like Popeye".

10 Super Benefits of Spinach

1.Spinach is a very good source of Vitamin A.Helps to maintain healthy hair, skin and mucous membranes, assists protein synthesis, prevents and fights viral and respiratory infections,essential for eye health,assists in growth and bone formation and also helps to prevent night blindness.


2.Spinach is a nutrient-dense food with lot of vitamins and  minerals.It is low in Saturated Fat and very low in Cholesterol. It is also a very good source of Dietary Fiber, Protein, Vitamin A, Vitamin C, Vitamin E , Vitamin K, Thiamin, Riboflavin, Vitamin B6, Folate, Calcium, Iron, Magnesium, Phosphorus, Potassium, Copper and Manganese.

3.Spinach is GOOD for Eye Health.It is rich in Antioxidants like Lutein & Zeaxanthin,Vitamin C (ascorbic acid) which are very good for eyes Health.Protects the eyes from various eye diseases and also from cataracts and age-related macular degeneration.

4.In addition,Spinach is loaded with flavonoids which act as antioxidants and protects the body from free radicals.
Popeye with Spinach
Spinach

5.Spinach is Very GOOD for Heart Health.It is an excellant Superfood for Heart.Lutein, folate, potassium, and fiber in Spinach helps to keep healthy heart.Lutein in spinach helps to reduces the risk of heart attacks,strokes,hardening of arteries or atherosclerosis.This leafy green vegetable also minimize the tissue damage caused to the heart.Potassium in spinach helps to lower the blood pressure and also reduces the risk of strokes and heart diseases.

6.Spinach is Good for Bone Health.Spinach contains Vitamin K, Vitamin A and magnesium which are very good for Bone Health.

7.Spinach and Brain Health

Spinach is a powerhouse for antioxidants.It provides wide range of neurological benefits and keeps the brain young and active.This superfood helps to improve memory and learning. Folate in Spinach reduces this risk of strokes in the brain.

8.Spinach is good for diabetics  Alpha Lipoic Acid in spinach is a potent antioxidant which helps to stabilize the blood sugar levels and also fights against cancer.
Spinach contains anti-inflammatory properties,anti-aging properties and it is good for over all health.

9.Spinach is an excellent source of iron, folate and Vitamin A.Hence it is considered a good food during pregnancy and breastfeeding.Iron plays a vital role to transport oxygen to cells, for muscle development and also aids in developing resistance to infection.

10.Vitamin K in spinach helps to control blood clotting and is good for bone health.


How to make Spinach Paratha





7 Iron Rich Natural Foods

List of seven super natural foods to treat anemia:


1.Beetroot Kheer :

            Peel the beetroot skin.Slice them into small pieces.Add a cup of coconut milk and cashews.Include jaggery for sweetness and grind.

2.Plantain Flower Chutney:

                 As usual clean the Plantain Flower and cut them into small pieces.Add Roasted gram,ginger,green chilly,salt and shredded coconut.Finally grind.

3.Soup with drumstick leaves:
                       Add  Garlic,pepper,ginger,salt,cumin seeds with drumstick leaves.Boil it.Finally filter it.

4.Mint Juice:

      Grind  Mint leaves,lemon juice,jaggery and water.Helps to be active,aids in treating urinary infections.
fruits basket
5.Fruit Salad:

       Pineapple slices,Pomegranate,Guava slices mix and serve as salad.

6.Vegetable Salad:

       Carrot,beetroot cut into small pieces.Add red chilly powder,cumin powder and salt.Also cut coriander leaves and curry leaves into small pieces.Mix all and serve as Vegetable salad.

7.Coriander juice:

          Grind and filter coriander leaves.Add lemon juice and jaggery to it.Very good for digestion and for regulating blood pressure.

10 Health Benefits of Cantaloupe / Musk melon

Cantaloupe or musk melon is an excellent source of beta-carotene, folic acid, potassium and vitamins C and vitamin A. It is an yellow orange color juicy fruit with numerous health benefits.

Cantaloupe fruit is also called as mushmelon, muskmelon, cantalope, rockmelon or spanspek.


Health Benefits of Cantaloupe / Musk melon


1.Cantaloupe  is an excellent summer fruit.It helps to combat the heat in the body and aids in preventing heat-related disorders during summer.


2.Being a good source of dietary fiber,Cantaloupe aids to prevent constipation.


3.Cantaloupe  helps to reduce heavy flow and clots during mensuration.


4.The potassium content in cantaloupe helps to bring down the high blood pressure and also aids in sodium excretion and age-related bone loss.


5.Cantaloupe is a great fruit for weight reduction.


6.Vitamin A in cantaloupe helps to maintain healthy skin and hair.

Cantaloupe fruit pieces
Cantaloupe 

7.Being a rich source of vitamin C,it helps to prevent chronic diseases.


8. Cantaloupe juice helps to treat acidity and gastrointestinal ulcers.


9.Folic acid or folate is very essential for pregnant women.It helps to prevent neurological defects in the newborns.It also aids in treating anemia.


10.Cantaloupe is cholesterol free and considered to be good fruit  for blood cholesterol patients.


10 Amazing Benefits of Peaches

Peaches are good source of calcium, phosphorus, potassium, magnesium, fluoride, vitamin C, folate, folic acid, beta carotene, vitamin A, and lutein.  Other nutrients found in peaches includes vitamin E, vitamin K, thiamin, riboflavin, niacin, pantothenic acid and selenium.

Health benefits of peaches



1.The calcium and phosphorus in peaches is essential for healthy bones and teeth formation. Phosphorus also aids in carbohydrates and proteins metabolism.

2.Peaches contains Potassium which helps to regulate water movements, relieves anxiety,stress and  ensures good kidney health.
It also plays a vital role in the nervous system and in muscles contraction.

3.Peaches are a good source of Vitamin B6. It acts in protein metabolism and  enhances magnesium absorption. 


4.Magnesium in peaches helps to regulate the transmission in the nervous system.




5.Peaches contain Riboflavin (also known as Vitamin B2).It enhances Iron absorption,also enhances Vitamin B6 and Folic Acid use. 

 Vitamin B2 stimulates growth,protects vision and acts in fats, proteins and carbohydrates metabolism.

6.Peaches contain Vitamin A which is essential for growth,eye health and skin.Beta carotene a major source of Vitamin A acts as an antioxidant and helps to build healthy immune system.
 Peaches

7.Peaches contain Vitamin K.It  is needed for blood coagulation and metabolism.

8..Fiber in peaches helps in smooth and healthy digestion, preventing constipation and ensures good colon health. Fiber also aids in regulating the cholesterol levels in  our body and reduces the risk of heart diseases and strokes.

9.Peaches contain carotenes called lutein and lycopene which helps in good eyes health and protect against macular degenerationheart diseases and cancer.

10.Peaches contains a powerful antioxidant,Vitamin C which helps to combat cancer by enhancing the immune system in the body and also avoids cellular change.

Omega-3 Brain Booster

Omega-3 fatty acids are polyunsaturated fatty acids commonly found in marine, plants and nut oils.OMEGA-3 cannot be synthesized by the human body and some common sources include fish oils, squid oils,other seafood including algae and krill, and some plant oils such as Sacha Inchi oil, echium oil, flaxseed oil and hemp oil.It is vital for normal metabolism and brain function.

In other words,Omega-3 fatty acids are essential fatty acids, necessary for human health and for normal growth and development. It reduces inflammation and lowers the risk of of chronic diseases such as heart disease, cancer, and arthritis.Top sources of Omega-3 fatty acids for vegetarians - linseeds,flaxseed oil and walnuts and kiwi fruit.

It is considered important for cognitive and behavioral function. Symptoms of omega-3 fatty acid deficiency include fatigue, poor memory, dry skin, heart problems, depression, and poor circulation.
Omega 3 titled box


“It helps to boost  memory,improve learning and increase brain performance by improving blood flow.Also helps to fight against mental disorders such as depression and mood disorders.

Omega 3 helps to reduce the cholesterol levels,protects heart and cardio vascular system and control high blood pressure.

"Healthy Diet, good sleep and regular exercise also have the potential to alter our brain health and mental function".



Folic acid is also essential for brain function and folate deficiency can lead to neurological disorders such as depression and cognitive impairment. Sources include spinach, orange juice and yeast.


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