Health benefits of some fruit and vegetables

Health Benefits of Onions

One surefire way to achieve delicious dishes is by cooking them with love. But another staple in the kitchen that all chefs and chefs at heart cannot live without is onions. While adding amazing flavor to foods, they also are excellent for boosting your health. Read on for the following 8 impressive.

Consider These Health Benefits of Onions to Add To Your Daily Meals

Onions may have a pungent, strong smell that releases the sync-propanethial-S-oxide chemicals and make you tear up. But onions do carry myriad benefits. Onions only contain 60 calories per 150 grams. It has 0.1 grams of fat, 2.6 grams of dietary fiber, and 1.7 grams of protein. So if you’re making soup and salad ,don’t be shy in giving it a generous amount of onions.

1. Boost heart health

The first of the Top 8 Impressive health benefits of onions is they contain a lot of anti-inflammatory and antioxidant properties that are essential in boosting heart health. For one, it has a lot of the flavonoid antioxidant called Quercetin, which is a very strong anti-inflammatory component as well. In turn, this will reduce high blood pressure and prevent blood clots. 

This study  involved obese women who were served raw onions. The result showed it reduced their bad cholesterol compared to a placebo group.

Moreover, onions are said to have all these benefits as well:

• Reduce triglycerides
• Lessen blood vessel inflammation
• Increase HDL cholesterol
• Excellent blood thinners

2. May prevent cancer

Onions may have the ability to prevent cancer cells from growing. The components in onion such as sulfur and Quercetin are known to hinder cancer cell growth. By helping the pathways that eliminate the abnormal cells such as cancer cells, the human body can ensure that it is free of cancer cells. This will also make sure that these abnormal cells will not be able to communicate and metastasize. 

3. Improve digestive health

Did you know that onions are also packed with probiotics? Probiotics are an essential element in boosting your digestive system. Here are its other benefits:

• Improve digestion
• Boost immunity
• Lessen gut inflammation

By creating fatty acids through the breakdown of good bacteria in your gut, it may help in improving your overall digestive system.

4. Fight free radicals

Onions contain a lot of antioxidants. As a matter of fact, it has over 25 flavonoid varieties that are extremely useful for your health. Moreover, ingesting antioxidants can also prevent free radicals from wreaking havoc on our bodies.

Aside from that, antioxidants such as anthocyanins may reduce the onset of severe heart conditions and diabetes.

5. Enhance bone density

Bone density is crucial as we age. Our bones take one of the most severe impacts that can hinder our daily routine as we age. This is the reason why people take more Vitamin C minerals and calcium to protect their bones. And due to the probiotics in onions, it can expedite the absorption of minerals like calcium. In turn, this may help to prevent osteoporosis and bone loss, keeping your bones healthy.

6. Keep blood sugar levels healthy

Onions may have the ability to control blood sugar and this is, once again, due to the sulfur and Quercetin compounds that are very potent anti-diabetic properties. For instance, these compounds help in controlling blood sugar by intercepting with the skeletal muscles, pancreas, fat tissues, and small intestines. Overall, this will help lower the entire body’s blood sugar levels this study  showed that participants with type 2 diabetes ate raw red onions and the result was astounding. It lowered their blood sugar levels by 40mg/dl in four hours.

7. Boost immune system

One way to boost our immune system is to prevent free radicals such as gases, chemicals, dust, pollution, UV rays, and whatnot. As mentioned, onions have the ability to fight these free radicals through the polyphenol components present in these vegetables. In effect, this can boost your overall immune health.

8. Convenient dietary supplement

To maintain a healthy lifestyle, people have to pair exercise with a healthy diet. While some super food might be hard to get your hands into, onions are the opposite. Since they are very abundant, onions are very convenient dietary supplements that can bring all these health benefits.

That being said, whether you’re cooking vegetable soup, caramelized chicken, or homemade salsa, give it a generous heaping helping of onions. Moreover, onions are better eaten raw so make sure you slice up extra onions for your daily needs to get the health benefits of onions.

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Garlic

Health Benefits of Garlic

1. Better Blood Pressure
2. Lower Cholesterol
3. Reduced Risk of Heart Disease
4. Garlic for Colds and Flu
5. Better Athletic Performance
6. Stronger Bones
7. Improved Memory
8. Super Skin

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Radish

  Health Benefits of Radish

1. Radish Improve Detoxification
2. Can Decrease Piles
3. Can Improve the Urinary System
4. Radish Boosts Weight Loss
5. Lowers Oxidative Stress
6. Lower Instances of Cancerous Cells
7. Radishes Raise Bile Levels
8. Radishes May Help Treat the Skin
9. Decreases Kidney Problems

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Lentil

 Health Benefits of Lentils

1. Lower Cholesterol
2. Heart Health
3. Digestive Health
4. Stabilized Blood Sugar
5. Good Protein
6. Increases Energy
7. Weight Loss

Buttermilk

Health benefits of buttermilk

1. May be easier to digest than other dairy products
2. May support strong bones
3. May improve oral health
4. May help lower your cholesterol levels

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Dates health benefits

If you live in the Western Hemisphere, for the most part, you have your choices of fruits and vegetables from all over the world. You can snack on fruit from North America or Asia, vegetables from South America or Africa, and, depending on where you live; you can even have them delivered to your door. With that in mind, maybe you should try adding something new to your diet, or something that you haven’t given much thought to like dates.

Dates have often been called “nature’s candy” because they are sweet and bite-sized. But, have you ever taken a look at the benefits of dates? Did you know that they are a good source of important vitamins, minerals, fiber, and carbohydrates? Dates health benefits extend beyond nutrition. In this article, we’ll take a look at not only the benefits of dates, but also the side effects of dates.

The Health Benefits of Dates

The health benefits of dates are, quite frankly, amazing. For the size of a date, there’s a large amount of good that it can do for your system. Nutritionally, dates are filled with advantages. But, dates also have a lot of other health benefits that may not be known to you.

1. Fiber

Dates are great sources of fiber. One pitted date can provide you with 6 percent of your daily dietary fiber requirements.

2. Anti-Inflammatory

Dates are also considered to be a great natural anti-inflammatory food as they contain a fair amount of magnesium, and studies indicate this mineral has the ability to reduce inflammation throughout the body. One pitted date holds 3 percent of your daily magnesium needs.

3. Natural Laxative

Dates could also act as a natural laxative due to the fiber content of the fruit. If you want to get the most bang for your buck in this regard, soak the dates in water until a syrupy liquid forms and consume the whole concoction.

4. Anemia

Because of the high quantity of minerals found within (iron especially), dates are a fruit that may be well suited to aid those who suffer from anemia.

5. Weight Gain

Despite the “nature’s candy” label, dates are a decent food to add to your diet if you are trying to gain weight in a healthy way. Dates are high in fiber, which can help fill you up and stop you from snacking, but they also have a good amount of protein that can help build muscle.

6. Reduced Stroke Risk

There is some evidence that points to dates as a food that could help reduce your risk of stroke due to the magnesium content. Experts believe that the mineral’s blood pressure-lowering ability may contribute to the decreased risk.

7. Energy Boost

If you are feeling run down and need a little boost in energy, dates may be the perfect snack as they are in natural sugars like sucrose, glucose, and fructose.

8. Helps with Digestion

Not only are dates useful as a laxative, but they may also help promote good bacteria growth in your stomach, which can help ease digestion. The fiber in dates could also help with issues like diarrhea, as it can help firm up stool.

9. Bone Health

It may be slightly unexpected, but dates could potentially help boost the health of your bones and defend them against diseases like osteoporosis. Dates are great for bone health due to the minerals selenium, copper, magnesium, and manganese.

10. Blood Pressure

As mentioned above, magnesium has been shown as useful for lowering blood pressure, and dates have a decent amount of magnesium. Dates also contain potassium, which can be helpful in keeping the circulatory system running smoothly and, in turn, help keep blood pressure low.

11. Antioxidants

Dates contain a solid amount of antioxidants, which scientists believe are used by the body to help protect cell structure from the damage of free radicals. This could help the body defend itself from various forms of cancer (breast, lung, colon, prostate, and pancreatic), as well as help your skin guard against the effects of aging.

As you can see, the benefits of date fruit are pretty vast for something so easily snackable. But like many things that are that good for you, there are a few drawbacks and side effects that you should be aware of before adding dates to your diet.

Possible Side Effects of Dates

Dates are a great food for your health. They contain multiple vitamins and minerals that can boost and maintain the health of your body in various ways. Unfortunately, there may be some downsides of dates that you should know about.

1. High in Sugar

While dates can be a great natural pick-me-up due to their sugar content, that same sugar content can be an issue for others, especially diabetics who have to keep close tabs on their blood sugar levels.

2. High in Calories

Dates are small, tasty, and very nutritious, but they also carry a good amount of calories. In fact, 1/4 cup of Medjool dates has approximately 111 calories. If you are trying to lose weight or maintain weight loss, you may want to consider that when eating dates.

3. Allergies

The truth is that some people are just allergic to things for unknown reasons, and dates are no exception to that rule. Date allergies tend not to be life threatening, but they can be serious enough to cause discomfort and other issues.

4. Digestive Issues

While the digestive benefits of dates are great and will cause no issues for most people, in others, the fiber and other digestion-related content may produce a bad reaction in the stomach and cause issues like diarrhea.

The side effects of dates are important to consider when adding them to your diet. If you are truly concerned about how dates in your diet will affect you, discuss with your doctor whether these fruits are right for you.

Dates Are a Healthy, Nutrient-Dense Fruit

Dates are a fruit that gives a lot of good for very little bad. As you can see, dates benefits and date nutrition for your digestive system and overall health are pretty phenomenal. They could help you with everything from digestion to cancer. But there are some drawbacks. In adding everything together, the best course of action when it comes to dates is moderation. Use them as a health booster rather than making them the centerpiece your whole diet. And when in doubt, contact your doctor or nutritionist. They will advise you of how many dates are helpful, and how many dates may start to cause problems if you are eating them on a regular basis.

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Health benefits of Figs

 A lot of what we love is not necessarily that good for us so is always nice to find out that something so tasty can be so good for your health. I absolutely love the fresh figs that I can buy here at certain times of the year but if you cannot get them fresh, they are readily available in dried form the year around.

The fig tree belongs to the mulberry family and produces a delicious sweet fruit that is popular the world over. Not only are they great to eat but figs contain a variety of minerals and vitamins and provide you with many great health benefits. They are simply too good to pass up so if you are interested in finding out more about this wonderful, healthy fruit…read on.

NUTRITIONAL VALUE

Figs, also known as anjeer, are so good for because they are loaded with healthy nutrients. They are a good source of vitamins including vitamins A, B1 and B2 as well as minerals like manganese, potassium, iron, calcium and phosphorus. And let us not forget they are a great source of fiber and we all know how important that is for our health.

1. FOR CONSTIPATION

Figs are an excellent source of fiber and a three fig serving contains around 5 grams of fiber. We are aware of the need to get more fiber into our diets but many people struggle to do so. Being so delicious and easy to eat, figs are a great way to increase your overall fiber content. I especially enjoy them chopped up with oatmeal in the morning.

Fiber has a great effect on your overall health, your digestive health and is especially important if you are prone to constipation. Fiber helps to promote regular and healthier bowel movements and can ease constipation. It adds mass to the stools and helps promote easier passage through the body. Not only is it a great remedy for constipation, but fiber like that found in figs can also help treat diarrhea and soothe your overall digestive system.

2. TO REDUCE CHOLESTEROL

Figs contain a soluble fiber called pectin and when this type of fiber which is known to help reduce cholesterol levels. When you eat high fiber food like figs, the fiber makes its way through your digestive system clearing up excess deposits of cholesterol before carrying them to the bowels where they get safely eliminated.

Being a soluble fiber, pectin stimulates regular, healthy movements of the bowels and is a great remedy for constipation as well as protecting you from serious illnesses like colon cancer.

3. FOR WEIGHT CONTROL

There is plenty of evidence that adding more fiber to your diet can help you to shed a few unwanted pounds or at the very least to keep your weight under control. Figs are a valuable source of fiber and are often recommended as part of a high fiber diet plan. Fiber can help you to feel fuller and less likely to overeat throughout the day.

Unfortunately, they are also relatively high in calories which can have the opposite effect if you are not careful. It is better to consume them in moderation as part of an overall diet plan.

4. SUITABLE FOR DIABETICS

According to the American Diabetes Association, figs are a great option to help control the symptoms of diabetes. They are a rich source of potassium which helps regulate the level of sugar absorbed by the body after eating a meal. The potassium found in the fruit helps prevent blood sugar levels from spiking and falling dramatically.

5. FOR THE HEART

Fresh and dried figs possess phenol as well as healthy Omega-3 and 6 fatty acids which are known to reduce a person;s risk of developing heart disease. Fig leaves also have a major beneficial effect on triglyceride levels. They are able to inhibit triglycerides and reduce the overall triglyceride level in the system. This is significant because of the relationship between high triglycerides and the risk of heart disease.

6. CANCER PREVENTION

There is a known relationship between increased fiber consumption and a reduced risk of cancer especially colon cancer because of the away in which fiber improves the overall health of the bowels.

Experts also believe that figs can help protect against breast cancer in post-menopausal women.

Following the menopause, women’s hormones fluctuate causing an imbalance. The body’s health is inextricably connected to a person’s hormones. Proper hormonal balance can affect the body’s immune response and ability to fight off free radicals.

Because free radicals are a known factor in the development of cancer, the fibers in figs can offer some protection against the deadly disease.

7. BLOOD PRESSURE

Many people have diets which are high in sodium and too low in potassium. This balance can lead to elevated blood pressure levels or hypertension. Having high potassium content but a very being very low in sodium, eating plenty of figs can help protect you from high blood pressure.

This is especially the case if you replace your usual high sodium snacks for this healthy alternative. Reducing your blood pressure levels has numerous knock on effects including heart benefits and promoting calm.

8. FOR HEALTHY BONES

Figs are a great source of calcium which the bones and teeth need to maintain their health. Eating food rich in calcium can help keep your bones stronger for longer into your life and reduce the risk of bone weakening conditions like osteoporosis.

As well as being high in calcium, figs are also a good source of phosphorus which is known to promote bone formation. Phosphorus can also stimulate the regeneration of bones following injury or other types of damage.

9. FIG LEAVES FOR RESPIRATORY HEALTH

You may not be aware that fig leaves can be made into a soothing hot drink similar to a herbal tea. This is an ideal beverage for treating respiratory problems like bronchitis and asthma. Figs also contain mucilage which can help to treat a sore throat.

Next time you feel a sore throat coming on or you are having difficulties with your breathing because of illness, why not give a soothing fig leaf tea a chance?

10. FOR THE EYES

Figs are among the healthy fruit and vegetables that are regarded as beneficial for your vision and general eye health. As we age, our eyes tend to degrade but adding healthy fruit like figs to the diet can help protect your eyes and maintain your vision longer into your old age.

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OLIVES AND OLIVE OIL HEALTH BENAFITS

It’s always an unexpected joy when something so incredibly delicious turns out to be so incredibly good for you and if you haven’t learned that about olive oil yet, you’re about to! 

Olive oil has been a staple of Mediterranean cultures for thousands of years, dating back to the Ancient Greeks and Romans, and it remains the most popular cooking oil in the region to this day. In fact, nutrition experts believe the Mediterranean basin is home to some of the longest-living populations precisely because their diet is so abundant in healthy fats from olive oil, nuts, and fatty fish. 

Compared to other cooking oils, olive oil has the unique potential to deliver a one-two punch to chronic and degenerative diseases from PC found in extra virgin olive oil and the high percentage of monounsaturated fatty acids (MUFAs) found in all grades.  As a result, olive oil consumption has been associated with everything from improved cholesterol levels to better mood to stronger bones.

Here are some of the most exciting research-backed health benefits: 

1. It’s packed with polyphenols.
2. 
   Extra virgin olive oil is a particularly abundant source of polyphenols, BIO ACTIVE COMPOUND with antioxidant properties that are found in plant foods like fruits, veggies, and olives. Polyphenols benefit health, in part, because they combat oxidative stressa type of stress within the body that damages lipids, proteins, and DNA in a way that contributes to heart disease, cancer, diabetes, and dementia. Two abundant polyphenols present in olive oil are hydroxytyrosol and oleocanthal, which have ANTIOXIDANTS anti-inflammatory, cancer-fighting, neuroprotective, and antimicrobial properties. 

3. It strongly promotes cardiovascular health.

But you don’t have to consume 4+ tablespoons of olive oil per day to reap the benefits. In fact, the U.S. Food and Drug Administration FDA Says to support the claim that consuming 1 ½ tablespoons of oleic acid-rich oils, including olive oil, may reduce the risk of coronary heart disease, provided they replace fats/oils higher in saturated fat and do not increase the total number of calories you eat in a day. 

While no food is a magic bullet for cancer prevention, olive oil consumption may be one reason cancer rates tend to lower in Mediterranean countries. Women who eat the most olive oil tend to have a lower risk of colon cancer and breast cancer. Several components of olive oil have demonstrated anti-cancer properties, including oleic acid, hydroxytyrosol, oleocanthal, phytosterols, and squalene. 

4. It supports healthy memory + brain function. 

5. It supports healthy mental outlook + mood.
   . 
6. It combats pain + inflammation. 

7. It may boost bone health + strength. 
8. It supports a healthy gut microbiome. 

Your gut microbiome influences everything from digestion to mood to the appearance of your skin, so keeping it healthy is in your best interest! Great news: Olive oil’s polyphenols may reduce inflammation of the GI tract and foster the growth of good bacteria

9. It supports a healthy immune system. 

Whether you’re trying to avoid a cold, curb risk of cancer, or manage an autoimmune condition, a healthy immune system is vital. And, turns out, your immune system really likes healthy fats!

10. It balances blood sugar and may help prevent diabetes.

Healthy fats are a key dietary component for anyone trying to prevent or manage type 2 diabetes ,  people who ate the most olive oil had lower fasting blood sugar and a 16% reduced risk of developing diabetes. All fats help slow the absorption of glucose into the bloodstream, which can keep blood sugar stable, the main monounsaturated fat in olive oil, oleic acid, may be particularly protective against insulin resistance. Saturated fats, on the other hand, can promote inflammation and have a harmful effect on beta cells, the insulin-producing cells of the pancreas. 

11. It may help you lose weight. 

Because olive oil helps keep blood sugar levels stable, it can help curb cravings that might otherwise lead to overeating and weight gain another reason to ditch your fat-free salad dressing in favor of EVOO and vinegar!

Of course, olive oil is still a calorie-dense food, so your best bet is to use it to replace less healthy fats in your diet. 

12. it’s the healthiest oil you can cook with. 

 that extra virgin olive oil is the most stable cooking oil, resisting degradation better than oils with a high smoke point. This means you can use extra virgin olive oil for sautéing, stir-frying, baking, and even frying. Thanks to its abundance of heat-stable MUFAs and polyphenols, olive oil counteracts the oxidative stress caused by heat and slows the formation of unhealthy compounds, like free radicals. The bottom line is that olive oil is incredibly nutritious, and no other cooking oil compares in terms of flavor, versatility, and head-to-toe health benefits. So go ahead, give your meals and recipes a good drizzle (or glug) of this liquid gold.

Steve Ramsey, PHD -PUBLIC HEALTH, PGD-NATURAL HEALTH.