Lemons are among the world’s most popular citrus fruits.

They grow on lemon trees, and are a hybrid of the original citron and lime.

There are many ways to enjoy lemons, but they taste very sour and are usually not eaten as whole fruit.

Instead, they are eaten in little slices, as garnish with meals, and their juice is often used to provide a sour flavor. They are also a key ingredient in lemonade.

Lemons are a great source of vitamin C and fiber, and contain many plant compounds, minerals and essential oils. Eating lemons may help lower the risk of heart disease, cancer and kidney stones.

Nutrition Facts

Lemons contain very little fat and protein. They consist mainly of carbohydrates (10%) and water (88-89%).

A medium sized lemon only contains about 20 calories.

Calories	29
Water	89 %
Protein	1.1 g
Carbs	9.3 g
Sugar	2.5 g
Fiber	2.8 g
Fat	0.3 g
Saturated	0.04 g
Monounsaturated	0.01 g
Polyunsaturated	0.09 g
Omega-3	0.03 g

Carbs

The carbohydrates in lemons are primarily composed of fibers and simple sugars such as glucose, fructose and sucrose.

Fiber

The main fiber in lemons is pectin.

Soluble fibers like pectin can lower blood sugar levels by slowing down the digestion of sugar and starch.

Dietary fibers are an important part of a healthy diet, and linked with numerous health benefits. 

Vitamins and Minerals

Lemons contain several vitamins and minerals.

• Vitamin C: An essential vitamin and antioxidant. It is important for immune function and skin health.
• Potassium: A diet high in potassium can lower blood pressure levels and have positive effects on cardiovascular health.
• Vitamin B6: A group of related vitamins that are involved in converting food into energy.

Other Plant Compounds

Plant compounds are natural bioactive substances found in plants, some of which have powerful health benefits.

The plant compounds in lemons, and other citrus fruit, may have beneficial effects on cancer, cardiovascular disease and inflammation.

These are the main plant compounds found in lemons:

• Citric acid: The most abundant organic acid in lemons, and may help prevent the formation of kidney stones.
• Hesperidin: An antioxidant that may strenghten our blood vessels and prevent atherosclerosis.
• Diosmin: An antioxidant that is used in some drugs that affect the circulatory system. It improves vascular muscle tone and reduces chronic inflammation in blood vessels.
• Eriocitrin: An antioxidant that is found in lemon peel and juice.
• D-Limonene: Found primarily in lemon peel. It is the main component of lemon essential oils, and responsible for the distinct smell of lemons. In isolation, it can help relieve heartburn and stomach reflux.

Many of the plant compounds in lemons are not found in high amounts in lemon juice, so it is recommended to eat the whole fruit for maximum benefit. 

Health Benefits of Lemons

Citrus fruits, including lemons, have been associated with numerous health benefits.

This is attributed to the vitamins and fiber content, as well as their powerful plant compounds.

Prevention of Kidney Stones

The citric acid in lemons can increase urine volume, which may help prevent the formation of kidney stones.

Some studies have shown that lemon juice and lemonade can be effective at preventing kidney stones, but other studies have found no effect.

Prevention of Anemia

Anemia is often caused by iron deficiency, and is most common in pre-menopausal women.

Lemons contain small amounts of iron, but they are a great source of vitamin C and citric acid, which can increase the absorption of iron from other foods.

Because lemons can enhance the absorption of iron from foods, they may help prevent anemia.

Cancer

Lemons may help reduce the risk of many types of cancers, including breast cancer. This is mainly due to plant compounds like hesperidin and d-limonene.

  in vitamin C is linked to reduced cardiovascular disease.

Low levels of vitamin C in the blood are also linked to increased risk of stroke, especially among those who are overweight or have high blood pressure.

Intake of isolated fibers from citrus fruits has been shown to decrease blood cholesterol levels, and the essential oils in lemons can protect LDL cholesterol particles from becoming oxidized.

Recent studies on rats show that the plant compounds hesperidin and diosmin may have beneficial effects on some key risk factors for heart diseases. 

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Despite its popular association with trips to the restroom, fiber is no joke. The benefits of an efficient bowel aside, a high-fiber diet can also reduce the risk of stroke, hypertension, and heart disease. Unfortunately, fiber consumption is currently at an all-time low, with less than three percent of Americans meeting the recommended intake. 

Fiber is something the body needs but never actually digests—in fact, it remains more or less the same from plate to toilet. It comes in two varieties, soluble and insoluble, and most plant-based foods contain a mixture of the two. Soluble fiber turns to gel in the stomach and slows digestion, which helps lower cholesterol and blood glucose. Insoluble fiber, on the other hand, remains unchanged all the way to the colon, making waste heavier and softer so it can shimmy through the intestines more easily. Regardless of these differences, neither type of fiber is ever absorbed into the body.

Skipping out on a daily dose of fiber often leads to constipation, which can make going to the bathroom painful and uncomfortable—hence the term “backed up.” Eating too little fiber can make it tough to control blood sugar and appetite because fiber regulates the speed of digestion and contributes to satiety (aka feeling full). There can be too much of a good thing, though. Overdoing it with fiber can move food through the intestines too quickly, which means fewer minerals get absorbed from food. It can also result in uncomfy gas, bloating, and cramping, especially when fiber intake is dramatically increased over nigh.  

 So what’s the magic amount? The Institute of Medicine recommends that men under 50 eat about 38 grams of fiber each day and women consume 25 grams. Adults over 50 require less fiber (30 grams for dudes and 21 grams for ladies) due to decreased food consumption. To put that into perspective, a young man is supposed to eat the same amount of fiber found in 15 slices of whole-wheat bread every day.

Fiber can lower blood sugar, cut cholesterol, and may even prevent colon cancer and help you avoid hemorrhoids. If it were a drug, the world would be clamoring for it.

But few people are getting enough.

1. Whole-wheat bread

Whole-wheat bread

 

White bread and other refined grains are milled, meaning the outer coating of the grain (bran) has been removed, along with the germ, a tiny part of the kernel that serves as the seed's 'embryo.' Whole wheat retains these nutrient- and fiber-rich elements, so switching from white to whole wheat is a smart nutritional move.
"Making it your go-to will make a big difference in terms of the number of grams of fiber you're getting," says Brown.

2. Corn

We're most familiar with the sunny, yellow version, but corn comes in a rainbow of colors—from pink to blue to black—each with its own special combination of antioxidant nutrients.
A single ear of corn, which is about a half cup of corn kernels, contains 2 grams of fiber. Popcorn is also a terrific—and low-calorie—fiber source, with about 3.5 grams of fiber per three-cup serving.

3. White beans and Black beans

In addition to being rich in fiber, protein, and iron, white beans are one of the best nutritional sources of potassium—1 cup will cover 25% of your daily requirement for this hypertension-fighting nutrient.
Beans get a bad rap when it comes to gas, but the key is to amp up your fiber intake gradually, Brown says. "If you only eat (low-fiber) foods right now, don't suddenly switch to eating 40 grams of fiber a day, because that will cause a lot of stress to the digestive system."

 Black beans contain 15 grams of fiber per cup, and about 15 grams of protein. Their dark, rich color signals a high content of flavonoids, plant pigments that are powerful antioxidants. As you add beans and other high-fiber foods to your diet, be sure to drink more water, too, Brown says.

4. Avocado

The creamy flesh of the avocado is a great fiber source; a two-tablespoon serving of avocado has about 2 grams of fiber and an entire fruit contains around 10 grams. Avocados are also an excellent source of mono- and polyunsaturated fats—the "good" kind that can help lower cholesterol and reduce heart-disease risk.

5. Pear

As with most fruits with edible skins, pears are most nutritious and fiber-rich when their skins are left intact. "Keeping the skin on is really important for fiber," Brown says. A medium-size unpeeled pear contains about 5.5 grams of fiber.

6. Raspberries

 

Whether they're ruby-red or blue-black, raspberries are nutrition superstars. In addition to being extra-rich in fiber, one cup will give you about a third of your daily fiber needs—they're also chock-full of powerful antioxidants.
When raspberries aren't in season, buying them frozen is easier on your wallet.

Broccoli

By now we all know that broccoli is very good for you. A member of the cruciferous vegetable family, known for its cancer-preventing properties, this veggie also contains a respectable amount of fiber: You'll get about 5.1 grams in a cup of boiled broccoli.

Apples

When you're talking about apples, the skin's the thing—you've got to leave it on or you'll be missing out on fiber and a host of beneficial phytochemicals.
"Once you take the skin off, you take off a lot of the good stuff that's in there," Brown says. A single regular-size apple contains about 4.4 grams of fiber.

 Health Benefits of Fiber

There's no shortage of research showing how fiber may boost your health. Some of its top potential benefits include:

Blood sugar control: Soluble fiber may help to slow your body's breakdown of carbohydrates and the absorption of sugar, helping with blood sugar control. 

Heart health: An inverse association has been found between fiber intake and heart attack, and research shows that those eating a high-fiber diet have a 40 percent lower risk of heart disease. 

Stroke: Researchers have found that for every seven-grams more fiber you consume on a daily basis, your stroke risk is decreased by 7 percent. 

Weight loss and management: Fiber supplements have been shown to enhance weight loss among obese people,  likely because fiber increases feelings of fullness. 

Skin health: Fiber, particularly psyllium husk, may help move yeast and fungus out of your body, preventing them from being excreted through your skin where they could trigger acne or rashes. 

Diverticulitis: Dietary fiber (especially insoluble) may reduce your risk of diverticulitis – an inflammation of polyps in your intestine – by 40 percent. 

Hemorrhoids: A high-fiber diet may lower your risk of hemorrhoids. 

Irritable bowel syndrome (IBS): Fiber may provide some relief from IBS. 

Gallstones and kidney stones: A high-fiber diet may reduce the risk of gallstones and kidney stones, likely because of its ability to help regulate blood sugar.

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Onions Health Benefits And Nutrition Facts

Onions are super-healthy, they are excellent sources of vitamin C, sulphuric compounds, flavonoids and phytochemicals

 Phytochemicals, or phytonutrients, are naturally occurring compounds in fruits and vegetables that are able to react with the human body to trigger healthy reactions. Flavonoids are responsible for pigments in many fruits and vegetables. Studies have shown that they may help reduce the risk of  cardiovascular disease and stroke.

 valuable flavonoid in onions is quercetin, which acts as an antioxidant that may be linked to preventing cancer. It has a host of other benefits, as well, according to the University of Maryland Medical Center, reducing the symptoms of bladder infections, promoting prostate health and lowering blood pressure

 Partly because of their use in cooking around the world, onions are among the most significant sources of antioxidants in the human diet. Onions are healthy whether they're raw or cooked, though raw onions have higher levels of organic sulfur compounds that provide many benefits. 

A 2005 study in the Journal of Agricultural and Food Chemistry found that there is a high concentration of flavonoids in the outer layers of onion flesh, so you'll want to be careful to remove as little of the edible part of the onion as possible when peeling it.

Health Benefits of onions

1. Heart health

Onions encourage a healthy heart in many ways, including  lowering blood pressure and lowering heart attack risk.  The quercetin in onions may also help prevent plaque buildup in the arteries, which reduces the risk of heart attack and stroke.

 2. Immune system

 The polyphenols in onions act as antioxidants, protecting the body against free radicals. The quercetin in onions also reduces allergic reactions by stopping your body from producing histamines, which are what make you sneeze, cry and itch if you're having an allergic reaction.

3. Cancer

Quercetin may be a powerful anti-cancer agent, the quercetin may especially inhibit cancer cells in breast, colon, prostate, ovarian, endometrial, and lung tumors. Study showed that people who ate onions absorbed twice as much quercetin as those who drank tea, and more than three times as much quercetin as those who ate apples.

4. Digestion

The fiber in onions promotes good digestion and helps keep you regular. Additionally, onions contain a special type of soluble fiber called oligofructose, which promotes good bacteria growth in your intestines. One 2005 study in Clinical Gastroenterology and Hepatology found that oligofructose may help prevent and treat types of diarrhea. The phytochemicals in onions that scavenge free radicals may also reduce your risk of developing gastric ulcers, according to the National Onion Association. 

5. Bone density in older women

A 2009 study in the journal Menopause found that daily consumption of onions improves bone density in women who are going through or have finished menopause. Women who ate onions frequently had a 20 percent lower risk of hip fracture than those who never ate onions.

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Pomegranates are among the healthiest fruits on earth.

They contain a range of beneficial plant compounds, unrivaled by other foods.

Many studies have shown that they have incredible benefits for your body, and may lower the risk of all sorts of diseases.

Here are 9  Impressive  health benefits of pomegranate.

Pomegranates Important Nutrients

The pomegranate, or Punica granatum, is a shrub that produces a red fruit.

Categorized as a berry, the pomegranate fruit is about 5-12 cm (2-5 inches) in diameter.

It is red, round and looks kind of like a red apple with a flower-shaped stem.

The skin of the pomegranate is thick and inedible, but there are hundreds of edible seeds called arils within.

The arils are what people eat, either raw or processed into pomegranate juice.

Pomegranates have an impressive nutrient profile:

One cup of arils (174 grams) contains:

• Fiber: 7 grams.
• Protein: 3 grams.
• Vitamin C: 30% of the RDA.
• Vitamin K: 36% of the RDA.
• Folate: 16% of the RDA.
• Potassium: 12% of the RDA.

The pomegranate arils (seeds) are also very sweet, with one cup containing 24 grams of sugar, and 144 calories.

However, where pomegranates really shine is in their content of powerful plant compounds, some of which have potent medicinal properties.

Pomegranates Contain Two Plant Compounds With Powerful Medicinal Properties

There are two unique substances in pomegranates that are responsible for most of their health benefits.

Punicalagins

Punicalagins are extremely powerful antioxidants found in the juice and peel of a pomegranate.

They are so powerful that pomegranate juice has been found to have three times the antioxidant activity of red wine and green tea.

Pomegranate extract and powder is typically made from the peel, due to its high antioxidant and punicalagin content.

Punicic Acid

Punicic acid, also known as pomegranate seed oil, is the main fatty acid in the arils.

It is a type of conjugated linoleic acid with potent biological effects.

1. Pomegranate Juice May Lower Your Risk of Heart Disease

Heart disease is currently the world’s most common cause of premature death.

It is a complicated disease, driven by many different factors.

Punicic acid, the main fatty acid in pomegranate, may help protect against several steps in the heart disease process.

In a study in 51 people with high cholesterol and triglycerides, 800 milligrams of pomegranate seed oil per day for 4 weeks was shown to significantly lower triglycerides and improve the triglyceride:HDL ratio.

Another study looked at the effects of pomegranate juice in people with type 2 diabetes and high cholesterol. They noted significant reductions in LDL cholesterol, as well as other improvements.

Pomegranate juice has also been shown, in both animal and human studies, to protect the LDL cholesterol particles from oxidation, one of the key steps in the pathway towards heart disease.

2. Pomegranate May Help Fight Prostate Cancer

Prostate cancer is the most common type of cancer in men.

Laboratory studies have shown that pomegranate extract can slow down cancer cell reproduction, and even induce apoptosis (cell death) in cancer cells.

The PSA (prostate specific antigen) is a blood marker for prostate cancer.

Men whose PSA levels double in a short period of time are at increased risk of death from prostate cancer.

Interestingly, a human study found that 237 ml (8 oz) of pomegranate juice per day increased the PSA doubling time from 15 months to 54 months, which is huge.

A follow-up study found similar improvements using a type of pomegranate extract called POMx.

3. Pomegranate May Also be Useful Against Breast Cancer

Breast cancer is the most common type of cancer in women.

Pomegranate extract has been shown to inhibit reproduction of breast cancer cells, and may even kill some of them.

However, this is currently limited to laboratory studies. More research is needed.

4. Pomegranate May Lower Blood Pressure

High blood pressure is one of the leading drivers of heart attacks and strokes.

In one study, people with high blood pressure had a significant reduction after consuming 150 ml (5 oz) of pomegranate juice daily for 2 weeks.

Other studies have found similar effects, especially for systolic blood pressure (the higher number in a blood pressure reading).

5. Pomegranate May Help Fight Joint Pain

Arthritis is a common problem in Western countries.

There are many different types, but most of them involve some form of inflammation in the joints.

Given that the plant compounds in pomegranate have anti-inflammatory effects, it makes sense that they could help treat arthritis.

Interestingly, laboratory studies have shown that pomegranate extract can block enzymes that are known to damage joints in people with osteoarthritis.

It has also been shown to be beneficial against arthritis in mice, but there is very little evidence in humans so far.

6. Pomegranate Can Help Fight Bacterial and Fungal Infections

The plant compounds in pomegranate can help fight harmful microorganisms.

For example, they have been shown to be beneficial against some types of bacteria, as well as the yeast Candida albicans.

The anti-bacterial and anti-fungal effects may also be protective against infections and inflammation in the mouth.

This includes conditions like gingivitis, periodontitis and denture stomatitis.

 

7. Pomegranate May Help Improve Memory

There is some evidence that pomegranate can improve memory.

In one study in surgical patients, 2 grams of pomegranate extract prevented deficits in memory after the surgery.

Another study in 28 elderly individuals with memory complaints found that 237 ml (8 oz) of pomegranate juice per day significantly improved markers of verbal and visual memory.

There is also some evidence from studies in mice that pomegranate can help fight

8. Pomegranate May Improve Exercise Performance

Pomegranate is rich in dietary nitrates, which have been shown to improve exercise performance.

In a study of 19 athletes running on a treadmill, 1 gram of pomegranate extract 30 minutes before exercise significantly enhanced blood flow.

This led to a delay in the onset of fatigue, and an increase in exercise efficiency.

More studies are needed, but it seems like pomegranate may be beneficial for physical performance, similar to beetroot juice.

9. Pomegranate Has Impressive Anti-Inflammatory Effects

Chronic inflammation is among the leading drivers of many killer diseases.

This includes heart disease, cancer, type 2 diabetes, Alzheimer’s disease and even obesity.

Pomegranate has potent anti-inflammatory properties, which are largely mediated by the antioxidant properties of the punicalagins.

Test tube studies have shown that it can reduce inflammatory activity in the digestive tract, as well as in breast cancer and colon cancer cells.

One study in diabetics found that 250 ml of pomegranate juice per day for 12 weeks lowered the inflammatory markers CRP and interleukin-6 by 32% and 30%, respectively.

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Vitamin C helps reduce the risk of pregnancy complications like pre-eclampsia, intrauterine growth restriction and maternal anaemia, according to a study. Nutritionist Swati Dave lists 7 such foods that are rich in Vitamin C and recommended for pregnant women.

1. Orange Juice

One glass of fresh orange juice everyday is a must for pregnant women. It helps boost immunity and maintains blood pressure level

2. Cabbage

Cabbage is ideal for a pregnant woman as it has low calories and also improves digestion. Again 40-50 grams of cabbage a day is sufficient during pregnancy.

3. Strawberries

 Strawberries are rich in Vitamin C and highly recommended by doctors. Not only does it build your immune system during pregnancy but is also good for your eye health.

 4. Radish Leaves

 

40-50 grams of radish leaves per day is recommended for a healthy pregnancy. You can either cook it or add it to your soup during meals.

5. Guavas

Guavas, being a good source of Vitamin C, help prevent infections during pregnancy. 40-50 grams of guava a day will keep the infections away.

6. Coriander Leaves

Coriander leaves help keep viral and bacterial infections away. Just add some to your salads everyday or have it raw (wash it properly if you are eating it raw).

 7. Amla

Amla or Indian gooseberry is a rich source of Vitamin C and also helps maintains blood pressure level during pregnancy. 40-50 grams of amlas per day will be sufficient to fulfil your Vitamin C requirement.

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The benefits of jaggery include its ability to cleanse your body, act as a digestive agent, sweeten your food in a healthy manner, and provide good amounts of minerals. 

Most of you might not find its look very interesting or attractive as a food item, because the dark yellow color and its amorphous and sometimes gooey look is more than enough to keep some of you away. Of course, there are probably some daring dieters who say that jaggery’s color and appearance is far more appealing and interesting than that monotonous, white, crystalline sugar. After all, color is all around us, and one of the best parts of the visual experience of life! Live a little!

Jaggery often sticks to your hands and lips while eating, which can also be a nuisance. In Myanmar, the native country of jaggery, people don’t notice this, since they have been eating jaggery since childhood and it is a mouth watering sight for most of them. Furthermore, if you hear about the way it is manufactured and stored and the standards of hygiene there, you might never think of eating it, but it is far-far better than those frozen meats and so called hygienically packed food items with chemical preservatives in them that are stored for weeks or months before reaching the consumer. In fact, in some cases, the jaggery blocks may contain some particles of sand or ash that flies in from the oven, but I don’t think they are unhygienic in any way. We eat a multitude of dust and pollutants every day while we breathe and talk. Still doubtful?  

This is how Jaggery look like...

Health Benefits of Jaggery

1. Prevents constipation

Jaggery helps prevent and relieve constipation by stimulating bowel movements. It activates the digestive enzymes in our body and thus helps in proper digestion of your food. This is the reason, why most people tend to eat gur after their meals. Here’s how to relieve your constipation with these easy home remedies.

2. Energy Food 

We know that carbohydrates, consumed in our food, give us energy upon oxidation. The simpler the carbohydrate, the sooner the energy released. On one hand, this simplicity comes as a blessing for athletes and people suffering from serious fatigue because they need instantaneous energy and can find quick relief. Therefore, sugar and glucose is the proper carbohydrate for them, because they are very simple and are absorbed in the blood stream almost instantaneously to fill them with a sudden burst of energy.

But on the other hand, studies show and doctors advise that this sudden rise in sugar or energy level can be a major threat to the integrity of internal organs, particularly in the case of diabetics. In the long run, this may even give rise to diabetes, since the fluctuating sugar levels may affect the pancreas, to the point where the pancreas may lose its capacity to release large amounts of insulin at once to counter the quick increase in the body’s sugar level. This sudden uplift may cause severe damage to kidneys and eyes, can raise blood pressure, and create a number of other problems in the related organ systems. Jaggery is a more complex form of carbohydrate than plain sugar. When you eat jaggery, it is digested and absorbed gradually and releases energy over an extended period of time. This can provide the eater with warmth and energy for a more extended period without harming their internal organs.

 3. Digestive Agent

 This may sound strange, but in India, it is recommended to take a few grams of jaggery after a heavy meal or after eating meat because it facilitates digestion.  Jaggery activates the digestive enzymes and itself changes to acetic acid in the stomach, thereby speeding up digestion and making the process go very smooth, reducing strain on the intestines and digestive tract.

 4. Cleansing Agent 

You may not normally connect sweeteners and sugars with “cleansing the body”, but that is actually one of the well-proven benefits of jaggery. It effectively cleans the respiratory tracts, lungs, food pipe, stomach and intestines. It pulls out dust and unwanted particles from the body, while also giving relief from constipation, perhaps due to presence of fiber in it. Reducing constipation and stimulating the movement of the bowels further cleanses the body of the toxins which jaggery just cleaned out and prepared for excretion.

 5. Source of Minerals 

Unlike sugar, jaggery is rich in minerals, mainly iron with traces of other mineral salts. While most of the iron in jaggery comes through its processing in iron vessels, the other minerals come directly from the sugar cane juice, since the juice does not undergo refinement or bleaching of any kind. Therefore, jaggery is a very good source of minerals for the body.

 6.Increases immunity

Our body’s ability to fight infections and keep us healthy is greatly dependent on our immune system. Jaggery is loaded with antioxidants and minerals like zinc and selenium, which help prevent free-radical damage and also boost resistance against infections. Here are 5 amazing tips to improve your immunity.

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The eggplant, also known as garden egg

When most people think of eggplant, this is the image that comes to mind. However, eggplants actually come in a variety of shapes and colors from small and oblong to long and skinny, from shades of purple to white and green.

No matter the name, shape, or color, all eggplants contain many beneficial nutrients and phytochemical compounds that benefit human health. This article will focus on the nutritional benefits of the traditional purple eggplant. 

Nutritional breakdown of eggplant

One cup of raw eggplant contains 

20 calories, 

0.8 grams of protein, 

4.82 grams of carbohydrate, 

0.15 grams of fat and 

2.5 grams of dietary fiber. 

A one-cup serving meets 

10% of daily fiber needs, 

5% potassium, 

3% vitamin C, 

5% vitamin B-6, 

1% iron and 

2% magnesium. 

Eggplants also contain anthocyanins, compounds that belong to a class of naturally occurring phytochemicals known as flavonoids. Flavonoids are present in many plant foods and in addition to providing health benefits - they also contribute to the distinguishable coloration of many fruits and vegetables. In this case, anthocyanins are water-soluble pigments that give the eggplant their well-known dark purple complexion.

Many of the nutritional benefits gained from consuming eggplants are obtained from the skin of the vegetable. Eggplant skin is full of fiber, potassium and magnesium and antioxidants. In fact, its phenolic content makes it such a potent free radical scavenger that the eggplant is ranked among the top 10 vegetables in terms of oxygen radical absorbance capacity.

  Health Benefits of Consuming Eggplant

Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions. Many studies have suggested that increasing consumption of plant foods like the eggplant decreases the risk of obesity and overall mortality, diabetes, heart disease and promotes a healthy complexion and hair, increased energy and overall lower weight. 

1. Heart health

The fiber, potassium, vitamin C, vitamin B-6, and phytonutrient content in eggplants all support heart health. According to the American Journal of Clinical Nutrition, eating foods containing flavonoids is affiliated with a lower risk of mortality from heart disease. Consuming even small quantities of flavonoid-rich foods may benefit human health.

Several studies show that consumption of the flavonoids known as anthocyanins has played a major role in lowering risk of cardiovascular disease. One particular study revealed that those who consumed more than three servings of fruits and vegetables per week containing anthocyanins had 34% less risk of heart disease than those who consumed less. In another clinical study, researchers found that increased intake of anthocyanins was associated with significantly lower blood pressure.

2. Blood Cholesterol

Research on the effects of eggplant consumption in animal studies has shown that rabbits with high cholesterol that consumed eggplant juice displayed a significant decrease in weight and blood cholesterol levels.

Laboratory analyses of the phenolic compounds in eggplant reveal that the vegetable contains significant amounts of chlorogenic acid, which is one of the most powerful free radical scavengers found in plants. Chlorogenic acid has been shown to decrease LDL levels, and also serves as an antimicrobial, antiviral, and anticarcinogenic agent.

3. Cancer

Polyphenols in eggplant have been found to exhibit anti-cancer effects. Anthocyanins and chlorogenic acid function as antioxidants and anti-inflammatory compounds. They protect body cells from damage caused by free radicals and in turn prevent tumor growth and invasion and spread of cancer cells. They also stimulate detoxifying enzymes within cells and promote cancer cell death.

4. Cognitive Function

Findings from animal studies suggest that nasunin, an anthocyanin within eggplant skin, is a powerful antioxidant that protects the lipids comprising cell membranes in brain cells from free radical damage. It has also been proven to help facilitate the transport of nutrients into the cell and wastes out.

Research has also shown that anthocyanins inhibit neuroinflammation and facilitate blood flow to the brain. This helps prevent age-related mental disorders and also improves memory.

5. Weight Management and Satiety

Dietary fibers are commonly recognized as important factors in weight management and loss by functioning as "bulking agents" in the digestive system. These compounds increase satiety and reduce appetite, making you feel fuller for longer and thereby lowering your overall calorie intake. Since eggplant is already low in calories, it makes a great part of a healthy, low-calorie diet.

How to incorporate more eggplant into your diet

When buying eggplants choose ones that are firm and somewhat heavy for their size. Avoid eggplants that appear withered, bruised, or discolored. The skin should smooth and glossy with an intense purple hue. Eggplants should be stored in the refrigerator until ready for consumption, and the skin should be left intact when storing in order to prevent them from perishing too quickly. Use a stainless steel knife instead of carbon steel in order to prevent the material from reacting with the phytochemicals in the vegetable, which would cause the eggplant to turn black.

In order to draw out some of the compounds contributing to the eggplant's bitter taste and to make the flesh more tender, you can "sweat" the eggplant by cutting it into pieces and then sprinkling them with salt. Let the salted pieces sit for about 30 minutes, moisture will be drawn out and will leave the eggplant tenderer, less bitter and overall more palatable. It will also make the pieces less prone to absorbing oil used when cooking. Then, simply rinse the eggplant after the process is complete in order to remove most of the salt. 

Eggplants have a slightly bitter flavor and spongy texture, making them unique and interesting additions to many dishes. They can be prepared whole, cubed, or sliced, and can be fried, grilled, baked, roasted or steamed.

Quick tips:

• Replace pizza crust with sliced eggplant and add tomato sauce, cheese, and other toppings for a gluten-free, low-calorie treat
• Sauté or stir-fry chunks of eggplant with some of your other favorite ingredients for a quick, easy meal
• Cut the eggplant lengthwise into thick slices and grill them. They can be served on their own or in a burger
• Slice the eggplant into strips or wedges and bake them in the oven for healthy eggplant fries
• Cut the eggplant into thick slices, and then bread and bake or sauté them and add them to a pasta dish. Top with Parmesan cheese to create Eggplant Parmesan.

Potential health risks of consuming eggplant

Research suggests that the polyphenols found in eggplants contribute to their bitter flavor, which means that the eggplants with the highest levels of antioxidants are also the most bitter and unpleasant to eat. However, scientists are hoping to be able to genetically improve eggplants so that they contain high levels of beneficial nutrients and remain palatable.

It has been discovered that nasunin, a phytochemical compound found in eggplants, essentially binds with iron and removes it from cells. Though this may be beneficial in cases of excess iron in the body, consuming large amounts of foods that contain nasunin, such as eggplant, is not recommended for those with low iron levels.

Eggplants also contain oxalates, which can contribute to kidney stone formation. Kidney stones can lead to acute oxalate nephropathy or even kidney death. Consuming foods containing oxalates, such as eggplant, is not recommended for those prone to kidney stone formation, and it is suggested that those suffering from kidney stones limit their intake of oxalate-containing foods.

It is the total diet or overall eating pattern that is most important in disease prevention and achieving good health. It is better to eat a diet with a variety than to concentrate on individual foods as the key to good health.

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The benefits of fish oil supplements whether in pills or liquid form, results from the fact that fish oil contain Omega-3 fatty acids. We avoid fish oil vitamin pills because they are usually big and hard to swallow.

There are three types of Omega-3 that are important nutritionally: ALA, EPA and DHA (Docosahexaenoic acid ).

Here there are few things you should know about Omega-3's

• Omega-3's are only found on your diet. Your body can't make them.
• Most of today's foods do not contain them.
• A significant portion of your brain is made from Omega-3.
• The main benefits of fish oil supplements that contain Omega-3's include; Improved memory and Brain health, reduce Inflammation, Heart Health, and Cancer Prevention. 

 Benefits of Omega-3 and Fish oil Supplements

Here is a summary of the many benefits of fish oil supplements and Omega-3 fatty acids

1. Improve Memory

Omega-3 fatty acid in fish oil can help memory cells in the brain communicate more efficiently. Research at the university of Alberta investigate how a diet high in DHA improve memory and found that, DHA ( a type of omega-3 fatty acid ) obtained from eating fish or from taking supplements become concentrated in the hippocampus. The more DHA that a brain  absorbs the better the memory neurons intersect with one another.

2. Brain Health

 according to Dr. David Horrobin, a pioneer fatty acid researcher, Omega-3's make up 8% of human brain. Omega-3's supplements have been shown to prevent memory impairment and speed recovery from depression.

A study in the Journal of development and behaviral pediatrics concluded that, Omega-3 supplements improved children's learning and behaviour. Omega-3 has been shown to provide a protective effect against Alzheimer's dementia and parkinson's diseases.

3. Reduces Inflammation

Fish oil can reduce pain full, chronic inflammation in research studies neck pain and rheumatoid arthritis sufferers said they received as much relief from symptoms as when taking aspirin or ibuprofen.

4. Heart Health

Fish oil is good for your heart. Research suggests taking fish oil can reduce the risk of of having a heart attack or stroke. It also has been shown to cut level of bad cholesterol by half in some studies.

5. Immune System Health

Fish oil can improve your resistance to infections of disease. A study in the journal of nutrition showed that infants who drank cow's milk or infant formula that had fish oil added to it had improved immune function.

6. Cancer Prevention

Taking fish oil can fight cancer. several research studies suggest that Omega-3 found in fish oil slow the growth of tumors and increase survivability especially with prostate, colon and breast cancer.

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Diabetes, often referred to by doctors as diabetes mellitus, describes a group of metabolic diseases in which the person has high blood glucose (blood sugar), either because insulin production is inadequate, or because the body's cells do not respond properly to insulin, or both. Patients with high blood sugar will typically experience polyuria (frequent urination), they will become increasingly thirsty (polydipsia) and hungry (polyphagia). 

type-2 diabetes diet menu

There are three types of diabetes:

1. Type 1 diabetes

The body does not produce insulin. Some people may refer to this type as insulin-dependent diabetes, juvenile diabetes, or early-onset diabetes. People usually develop type 1 diabetes before their 40th year, often in early adulthood or teenage years.

Type 1 diabetes is nowhere near as common as type 2 diabetes. Approximately 10% of all diabetes cases are type 1.

Patients with type 1 diabetes will need to take insulin injections for the rest of their life. They must also ensure proper blood-glucose levels by carrying out regular blood tests and following a special diet.

Between 2001 and 2009, the prevalence of type 1 diabetes among the under 20s in the USA rose 23%, according to SEARCH for Diabetes in Youth data issued by the CDC (Centers for Disease Control and Prevention).

More information on type 1 diabetes is available in our type 1 diabetes page.

2. Type 2 diabetes

The body does not produce enough insulin for proper function, or the cells in the body do not react to insulin (insulin resistance).

Approximately 90% of all cases of diabetes worldwide are type 2.

Some people may be able to control their type 2 diabetes symptoms by losing weight, following a healthy diet, doing plenty of exercise, and monitoring their blood glucose levels. However, type 2 diabetes is typically a progressive disease - it gradually gets worse - and the patient will probably end up have to take insulin, usually in tablet form.

Overweight and obese people have a much higher risk of developing type 2 diabetes compared to those with a healthy body weight. People with a lot of visceral fat, also known as central obesity, belly fat, or abdominal obesity, are especially at risk. Being overweight/obese causes the body to release chemicals that can destabilize the body's cardiovascular and metabolic systems.

Being overweight, physically inactive and eating the wrong foods all contribute to our risk of developing type 2 diabetes. Drinking just one can of (non-diet) soda per day can raise our risk of developing type 2 diabetes by 22%, researchers from Imperial College London reported in the journal Diabetologia. The scientists believe that the impact of sugary soft drinks on diabetes risk may be a direct one, rather than simply an influence on body weight.

The risk of developing type 2 diabetes is also greater as we get older. Experts are not completely sure why, but say that as we age we tend to put on weight and become less physically active. Those with a close relative who had/had type 2 diabetes, people of Middle Eastern, African, or South Asian descent also have a higher risk of developing the disease.

Men whose testosterone levels are low have been found to have a higher risk of developing type 2 diabetes. Researchers from the University of Edinburgh, Scotland, say that low testosterone levels are linked to insulin resistance.

For more information on how type 1 and type 2 diabetes compare, see our article: 

More information on type 1 diabetes is available in our type 2 diabetes page.

3) Gestational diabetes

This type affects females during pregnancy. Some women have very high levels of glucose in their blood, and their bodies are unable to produce enough insulin to transport all of the glucose into their cells, resulting in progressively rising levels of glucose.

Diagnosis of gestational diabetes is made during pregnancy.

The majority of gestational diabetes patients can control their diabetes with exercise and diet. Between 10% to 20% of them will need to take some kind of blood-glucose-controlling medications. Undiagnosed or uncontrolled gestational diabetes can raise the risk of complications during childbirth. The baby may be bigger than he/she should be.

Scientists from the National Institutes of Health and Harvard University found that women whose diets before becoming pregnant were high in animal fat and cholesterol had a higher risk for gestational diabetes, compared to their counterparts whose diets were low in cholesterol and animal fats. 

blood test of diabetes

Common symptoms of diabetes

The most common signs and symptoms of diabetes are:

1. Frequent urination

Have you been going to the bathroom to urinate more often recently? Do you notice that you spend most of the day going to the toilet? When there is too much glucose (sugar) in your blood you will urinate more often.

If your insulin is ineffective, or not there at all, your kidneys cannot filter the glucose back into the blood. The kidneys will take water from your blood in order to dilute the glucose - which in turn fills up your bladder.

2. Disproportionate thirst

If you are urinating more than usual, you will need to replace that lost liquid. You will be drinking more than usual. Have you been drinking more than usual lately?

3. Intense hunger

As the insulin in your blood is not working properly, or is not there at all, and your cells are not getting their energy, your body may react by trying to find more energy - food. You will become hungry.

4. Weight gain

This might be the result of the above symptom (intense hunger).

5. Unusual weight loss

This is more common among people with Diabetes Type 1. As your body is not making insulin it will seek out another energy source (the cells aren't getting glucose). Muscle tissue and fat will be broken down for energy. As Type 1 is of a more sudden onset and Type 2 is much more gradual, weight loss is more noticeable with Type 1.

6. Increased fatigue

If your insulin is not working properly, or is not there at all, glucose will not be entering your cells and providing them with energy. This will make you feel tired and listless.

7. Irritability

Irritability can be due to your lack of energy.

8. Blurred vision

This can be caused by tissue being pulled from your eye lenses. This affects your eyes' ability to focus. With proper treatment this can be treated. There are severe cases where blindness or prolonged vision problems can occur.

9. Cuts and bruises don't heal properly or quickly

Do you find cuts and bruises take a much longer time than usual to heal? When there is more sugar (glucose) in your body, its ability to heal can be undermined.

10. More skin and/or yeast infections

When there is more sugar in your body, its ability to recover from infections is affected. Women with diabetes find it especially difficult to recover from bladder and vaginal infections.

11. Itchy skin

A feeling of itchiness on your skin is sometimes a symptom of diabetes.

12. Gums are red and/or swollen - Gums pull away from teeth

If your gums are tender, red and/or swollen this could be a sign of diabetes. Your teeth could become loose as the gums pull away from them.

13. Frequent gum disease/infection

As well as the previous gum symptoms, you may experience more frequent gum disease and/or gum infections.

14. Sexual dysfunction among men

If you are over 50 and experience frequent or constant sexual dysfunction (erectile dysfunction), it could be a symptom of diabetes.

15. Numbness or tingling, especially in your feet and hands

If there is too much sugar in your body your nerves could become damaged, as could the tiny blood vessels that feed those nerves. You may experience tingling and/or numbness in your hands and feet.

common symptoms of diabetes

What diet is best for diabetes?

Eat regularly - avoid the effects on glucose levels of skipping meals or having delayed meals because of work or long journeys (take healthy snacks with you).

Eat vegetables and fruits and eat them in place of high-calorie foods - a variety of fresh, frozen and canned is good, but avoid high-calorie sauces and food containing added salt or sugar.

Whole grains high in fiber are recommended as a healthy source of carbohydrate.

Eat pulses, a low-fat starchy source of protein and fiber, such as beans, lentils, chickpeas and garden peas.

Reduce intake of saturated and trans fats by having poultry and fish without the skin and cooked, for example, under the grill, rather than fried.

Take a similar approach to cooking red meat while reducing intake and looking for the leanest cuts.

Eat fish twice a week or more, but avoid batters and frying - go for oily fish such as salmon, mackerel, sardine, trout and herring, which are rich sources of omega-3.

Avoid partially hydrogenated vegetable oils and limit saturated fat and trans fat - replace them with monounsaturated and polyunsaturated fats.

Dairy awareness helps reduce fat intake - select skim (fat-free) milk and low-fat (1%) dairy products, reduce consumption of cheese and butter and swap out creamy sauces for tomato-based ones.

Cut back on sugar by avoiding added sugars in drinks and foods - have tea and coffee without sugar, avoid fruit that is canned in syrup and pay attention to food labels.

Cut back on salt - prepare foods at home with little or no salt and avoid foods with high sodium such as processed foods.

Cut back on portion sizes - be wary of amounts consumed when eating out.

Be wary of "diabetic" foods - they are of no particular benefit and can be expensive.

Drink alcohol only in moderation - as a guide, no more than one drink a day for women and no more than two for men.

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Vitamin K is a fat-soluble vitamin that is most well known for the important role it plays in blood clotting. However, vitamin K is also absolutely essential to building strong bones, preventing heart disease, and crucial part of other bodily processes. In fact, vitamin K is sometimes referred to as "the forgotten vitamin" because its major benefits are often overlooked.
Recent evidence suggests vitamin K is an important adjunct to vitamin D, and if you are deficient in one, neither works optimally in your body. As you may already know, vitamin D is a key player in your overall health.
According to one of the world's top vitamin K researchers, Dr. Cees Vermeer, just like with vitamin D, nearly everyone is deficient in vitamin K.Most of you get enough K from your diet to maintain adequate blood clotting, but NOT enough to protect you from a variety of other health problems. In this article, I will discuss 10 important reasons why it's so important to make sure you are consuming enough vitamin K. The following table summarizes potential health problems that can be associated with a vitamin K deficiency.

 Types of Vitamin K—Which is Best?

The three types of vitamin K are the following:

1. Vitamin K1, or phylloquinone, is found naturally in plants, especially green vegetables; K1 goes directly to your liver and helps you maintain healthy blood clotting  

2. Vitamin K2, also called menaquinone, is made by the bacteria that line yourgastrointestinal tract; K2 goes straight to your blood vessel walls, bones, and tissues other than your liver 

3. Vitamin K3, or menadione, is a synthetic form I do not recommend; it's important to note that toxicity has occurred in infants injected with this synthetic vitamin K3 

The vitamin K I recommend for supplementation is vitamin K2, which is natural and not toxic, at even 500 times the RDA. Vitamin K2, which is made in your body and also produced by fermented foods, is a superior form of vitamin K.Increasing your K2 by consuming more fermented foods is the most desirable way to increase your levels. The food highest in natural K2 is natto, which is a form of fermented soybeans consumed in Asia.

1. Vitamin K2 Protects Your Heart

Vitamin K2 helps to prevent hardening of the arteries, which is a common factor in coronary artery disease and heart failure. Research suggests vitamin K2 may help to keep calcium out of your artery linings and other body tissues, where it can cause damage. The latest studies show it's vitamin K2, rather than K1, in concert with vitamin D, that prevents calcification in your coronary arteries, thereby preventing cardiovascular disease.

2. Vitamin K2 Helps Prevent Osteoporosis

The absolute best way to achieve healthy bones is a diet rich in fresh, raw whole foods that maximizes natural minerals so your body has the raw materials it needs to do what it was designed to do.Vitamin K2 is one of the most important nutritional interventions for improving your bone density. It serves as the biological "glue" that helps plug calcium and other important minerals into your bone matrix. There have been some remarkable research studies about the protective effects of vitamin K2 against osteoporosis:

• A number of Japanese trials have shown that vitamin K2 completely reverses bone loss and in some cases even increases bone mass in people with osteoporosis.
• The pooled evidence of seven Japanese trials show that vitamin K2 supplementation produces a 60 percent reduction in vertebral fractures and an 80 percent reduction in hip and other non-vertebral fractures.
• Researchers in the Netherlands showed vitamin K2 is three times more effective than vitamin K1 in raising osteocalcin, which controls the building of bone.

Your bone strength depends on more than just calcium. Your bones are actually composed of more than adozen minerals. If you focus just on calcium, you will likely weaken your bones and increase your risk of osteoporosis, as Dr. Robert Thompson explains in his book The Calcium Lie. It's more likely your body can use calcium correctly if it's plant-derived calcium. Good sources include raw milk from pasture-raised cows (who eat the calcium-rich plants), leafy green vegetables, the pith of citrus fruits, carob, and wheatgrass, to name a few.

3. Vitamin K Helps Prevent Cancer

A number of studies have shown that vitamins K1 and K2 are effective against cancer. Consider the following:

One study published in September 2003 in the International Journal of Oncology, found that treating lung cancer patients with vitamin K2 slowed the growth of cancer cells, and previous studies have shown benefit in treating leukemia. In an August 2003 study published in the Alternative Medicine Review involving 30 patients with a type of liver cancer called hepatocellular carcinoma, who took oral vitamin K1, the disease stabilized in six patients; seven patients had a partial response; and seven others had improved liver function.In 15 patients, abnormal prothrombin normalized.

In 2008, a German research group discovered vitamin K2 provides substantial protection against prostate cancer, one of the most common types of cancer among men in the United States. According to Dr. Vermeer, men taking the highest amounts of K2 had about 50 percent less prostate cancer.

Vitamin K has also been found beneficial in the fight against non-Hodgkin lymphoma, colon, stomach, nasopharynx, and oral cancers.

4. Additional Health Benefits of Vitamin K

As written in the March 2004 Life Extension magazine, researchers have found many other beneficial effects of vitamin K including:

• Vitamin K2 deficiency may be a contributing factor to Alzheimer's disease, and vitamin K2 supplementation may help in preventing it
• Vitamin K2 improves insulin sensitivity; people who get the most vitamin K2 from their foods are about 20 percent less likely to develop type 2 diabetes
• Topical vitamin K may help to reduce bruising
• Vitamin K may have antioxidant properties

5. Vitamin K is a Fat-Soluble Vitamin

This is important because dietary fat is necessary for the absorption of this vitamin. Therefore, in order for your body to absorb vitamin K effectively, you need to eat some fat along with it.

6. Food Sources of Vitamin K2

Fermented foods, such as natto, typically have the highest concentration of vitamin K found in the human diet and can provide several milligrams of vitamin K2 on a daily basis. This level far exceeds the amount found in dark green vegetables. Unfortunately, most Americans do not eat many fermented foods. Adding traditionally fermented foods to your diet is a must, and although not widely known, the health benefits of these foods are tremendous.
Precise K2 values for foods are difficult to find. However, I did find a few estimates⁵ for comparison, which I've listed in the table below. Other foods high in K2 include raw dairy products such ashard and soft cheeses, raw butter, and kefir, and sauerkraut. Realize that the K2 content of pasteurized dairy and products from confined animal feeding operations, which comprise most commercial sources, are NOT high in K2 and should be avoided. Only grass fed animals (not grain fed) will develop naturally high K2 levels.

7. Who Needs Vitamin K?

If you or your family has a history of osteoporosis or heart disease, I strongly advise adding vitamin K to your diet. Keep in mind, you'd have to eat more than one pound of collard greens daily to get the necessary amount of vitamin K. Clearly the collard greens and spinach have great nutritional benefits, but if you already have heart disease, a little extra vitamin K would seem a simple bit of insurance to make sure your blood vessels don't calcify. You will also want to consider adding vitamin K to your diet if you do not eat many vegetables or are concerned you are not getting enough vitamin K from your foods, for whatever reason. The following conditions may put you at an increased risk of vitamin K deficiency:

• Eating a poor or restricted diet
• Crohn's disease, ulcerative colitis, celiac disease and other conditions that interfere with nutrient absorption
• Liver disease that interferes with vitamin K storage
• Taking drugs such as broad-spectrum antibiotics, cholesterol drugs and aspirin

8. How Much Vitamin K2 Should You Consume?

You can obtain all of the vitamin K2 you need (about 200 micrograms) by eating 15 grams of natto daily, which is half an ounce. It's a small amount and very inexpensive, but many Westerners do not enjoy the taste and texture.
If you don't care for the taste of natto, the next best thing is a high-quality K2 supplement. Remember, you must always take your vitamin K supplement with fat since it is fat-soluble and won't be absorbed without it.Although the exact dosing is yet to be determined, Dr. Vermeer recommends between 45 mcg and 185 mcg daily for adults. You must use caution on the higher doses if you take anticoagulants, but if you are generally healthy and not on these types of medications, I suggest 150 mcg daily.

9. Who Should NOT Take Vitamin K?

If you are pregnant or nursing, you should avoid vitamin K2 supplementation higher than the RDA (65 mcg) unless specifically recommended and monitored by your physician. If you have experienced stroke, cardiac arrest, or are prone to blood clotting, you should not take vitamin K2 without first consulting your physician.

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