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.
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 degeneration, cataracts 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.
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List of fruits which are more beneficial for our eye health.
1.Strawberries
2.Apricot
3.Kiwi
4.Grapes
5.Guava
6.Orange
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 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.
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
You might also like to read :
Top 5 Nutrient-Dense Vegetables
Top 5 Nutrient-Dense Fruits
What is Nutrition?
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.
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.
Top 5 Nutrient-Dense Vegetables
Top 5 Nutrient-Dense Fruits
What is Nutrition?
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.
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
If you like to know more about nutrient dense,ANDI then Check my post -Top 5 Nutrient-Dense Fruits for more details.
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.
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.
2.Cabbage 434
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.
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)
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
2.Blueberries 132
Prevents and treats cystitis.
3.Grapes 119
Best thirst quencher summer fruit.More Grapes benefits.
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)
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.
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.
"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.
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.
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.
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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.
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.
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.
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.
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.
