Tofu Health benefits & Nutrition facts

What is Tofu ?

• Tofu is a high protein, plant-based superfood made from soyabeans, water, and a class of ingredients called coagulants that keep the two together. 

• Tofu originated originated in China, but now it is consumed all over the world. 

• It is rich in nine essential amino acids, calcium, iron and beneficial plant compounds called isoflavones.

Types of Tofu:

Different types of tofu based on texture nutrition, and how they' re commonly used.

1) Silken tofu: 

• This is the softest form of tofu and creamy type. 
• This is best use for smoothies, soups and sauces.

2) Medium tofu: 

• Slightly firm but still soft, medium tofu is best use for different dishes in general cooking.

3) Firm tofu: 

• This type of tofu is the most popular in cooking and has a higher protein content with lower water.
• It can be used for curries, grilling, tikka and frying, etc.

4) Extra-Firm tofu:

• Extra firm tofu is a dense, plant based protein. 
• It has a lower water content and a highest protein concentration than regular tofu . 
• It retains its shape even when fried or grilled.

5) Smoked Tofu:

• This is the best baked smoky tofu, cooked in the oven or the smoker. 
• Its pre-cooked and smoked for flavor. 
• Smoked tofu best for sandwiches, salads, snacks & quick meals.

Health benefits:

1) Builds and maintains muscle:

• Tofu is rich in high-quality plant based protein and contains all essential amino acids needed for muscle repair and growth.

2) Excellent source of protein:

• Tofu is a complete protein, it contains all nine essential amino acids needs for muscle repair and body functions. 
• It's generally useful for vegetarians and vegans.

3) Good for bone strength:

• Calcium set tofu is rich in calcium and magnesium, which help maintain strong bones and may reduce many risk.

4) Helps with weight management:

• Its high protein content helps increase fullness and may reduce the risk of type 2 diabetics and improve insulin sensitivity.

5) Supports gut health:

• Tofu contains small amounts of fiber and plant nutrients that support digestion, when eaten with vegetable and whole grains.

6) Provides essential minerals:

• It contains all nine essential amino acids needs for muscle repair and body functions.

Nutrition facts of tofu:

• The nutrition of tofu varies depending on whether it is silken, soft, firm, or extra-firm. 
• Below are the approximate values for 100grams of standard firm tofu.

Nutrient: Amount (Approx.)

• Calories: 140-145 kcal
• Protein: 15-17 g
• Fat: 8-9 g
• Saturated Fat: 1-1.5 g
• Carbohydrates: 2-3 g
• Fiber: 1-2 g
• Sugar: <1 g
• Calcium: 350-500 mg
• Iron: 2-3 mg
• Magnesium: 50-60 mg
• Phosphorus: 120-150 mg
• Potassium: 150-200 mg
• Sodium: 10-20 mg

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Five best plant-based protein sources & their benefits

1) CHICKPEAS:

• Protein content: One cooked cup of chickpeas contains approximately 15 grams of protein, while 100 grams of cooked chickpeas provide about 8–9 grams.

• Health benefits: Helps maintain muscle mass and supports tissue repair.

Reduce blood pressure and support overall cardiovascular health.

Good source of minerals like magnesium and phosphorus, which are essential for building and maintaining strong bones. 

Contain nutrients like folate, which supports brain and nervous system function. 

2) LENTILS:

• Protein content: Lentils are a great source of plant-based protein, with about 18 grams per cooked cup.

• Health benefits: Helps build and repair muscles.

Supports red blood cell production.

Weight management, reducing cholesterol, supports digestion. 

Gut health and providing anti-inflammatory properties.

3) TOFU:

• Protein content: Tofu contains approximately 10 to 20 grams of protein per serving, with firmer varieties having higher content.

• Health benefits: Tofu contains isoflavones, a type of antioxidant that may help lower the risk of certain cancers, such as breast and prostate cancer.

As a low-calorie, high-protein food, tofu can help in weight management. 

The protein in tofu supports muscle repair and growth, while its calcium and magnesium content help maintain strong bones.

4) TEMPEH:

• Protein content: Tempeh is a high-protein plant-based food made from fermented soybeans, offering about 18-19grams of proteins per 100gm serving.

• Health benefits: Ideal for muscle repair, maintenance, and growth.

Improve digestion, Promote better nutrient absorption.

Rich in calcium, magnesium, and phosphorus — key minerals for maintaining strong bones.

It may help lower cholesterol and blood pressure, with soy isoflavones contributing to heart-protective effects.

Great for energy, immunity, and staying full longer.

5) QUINOA:

• Protein content: Quinoa has a high protein content of about 8g per cooked cup and is a complete protein, providing all 9 essential amino acids.

• Health benefits: The high fiber and protein content promote feelings of fullness, which can help reduce overall calorie intake. 

The fiber in quinoa acts as a prebiotic, which feeds the beneficial bacteria in the gut. 

Helps control blood sugar and promotes fullness — good for weight management.

It is a good source of magnesium, phosphorus, and manganese, which are important minerals for bone development and maintenance.

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Health benefits and Nutritional information of OATS

What are Oats?

Oats are a type of whole grain scientifically known as Avena sativa. They are most consumed as oatmeal or rolled oats but can also be found in forms like steel-cut oats, instant oats, and oat flour.

They are known for their high nutritional value and are often considered one of the healthiest grains due to their balance of fiber, protein, and important micronutrients.

Health Benefits of Oats:

1. Supports Heart Health

• Contains beta-glucan, a type of soluble fiber that helps lower LDL ("bad") cholesterol.
• Reduces risk of cardiovascular disease.

2. Helps Manage Blood Sugar

• Lowers post-meal blood sugar spikes.
• Beneficial for people with type 2 diabetes and insulin resistance.

3. Promotes Digestive Health

• High in dietary fiber, especially insoluble and soluble fibers.
• Encourages regular bowel movements and feeds beneficial gut bacteria.

4. Aids in Weight Management

• Keeps you feeling full longer due to fiber and protein.
• May help reduce overall calorie intake naturally.

5. Provides Sustained Energy

• High in complex carbohydrates, providing long-lasting energy.
• Great for breakfast or pre-workout meals.

6. Rich in Antioxidants

• Contains avenanthramides, which have anti-inflammatory and anti-itch properties.
• May help lower blood pressure.

7. Good for Skin

• Used in colloidal oatmeal to soothe dry or irritated skin (eczema, rashes, etc.).

Nutrient Content of Oats:

Key Micronutrients of Oats:

a) Vitamins:

• Vitamin A: Important for vision, immune function, and cell growth. 
• Vitamin B: Help convert food into energy and support nerve function.
• Vitamin C: An antioxidant that supports immune function and tissue repair. 
• Vitamin D: Essential for bone health and calcium absorption. 
• Vitamin E: An antioxidant that protects cells from damage. 
• Vitamin K: Plays a role in blood clotting and bone health. 

b) Minerals:

• Calcium: Crucial for bone and teeth structure, muscle function, and nerve transmission. 
• Iron: Transports oxygen, supports enzyme function, and is vital for energy production. 
• Iodine: Regulates thyroid hormones. 
• Magnesium: Aids in muscle and nerve function, blood sugar regulation, and blood pressure control. 
• Potassium: Supports nerve transmission, muscle function, and fluid balance. 
• Zinc: Boosts the immune system, aids in wound healing, and supports growth and development.
• Selenium: An antioxidant that supports thyroid health and reproduction. 
• Copper: Aids in connective tissue formation, brain and nervous system function. 
• Manganese: Helps metabolize carbohydrates, amino acids, and cholesterol. 
• Fluoride: Strengthens bones and teeth. 

Precautions When Consuming Oats:

• Start with small portions
• Drink enough water
• Avoid heavily processed oat products
• Use certified gluten-free oats if needed
• Balance with protein & fat
• Watch toppings & portion size
• Cook or soak for easier digestion

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Health benefits and Nutrition facts of Mixed gain SATTU

• Mixed grain sattu is a nutritious flour and is a combinations of roasted grain and pulses. 
• It is a nutritious flour made by dry-roasting and grinding a blend of grains and legumes, typically including roasted gram (chana), barley, wheat, maize, millet (like bajra or jowar), and sometimes pulses like moong dal. 
• Sattu is an instant preparation food/drink which is to be served with water or milk. Whether mixed into a smoothie, paratha, or a simple summer beverage, it is a powerhouse of nutrition that supports overall wellness.
• It is healthy, succulent, and delicious, providing the same benefits as a balanced meal but with less effort and time.

Top Health Benefits of Mixed Grain Sattu:

1. High quality Plant-Based Protein

• Contains a good amount of protein, especially from roasted gram and legumes.
• Helps in muscle building, tissue repair, and boosts stamina.
• High protein.

2. Rich in Dietary Fiber

• Supports digestive health and prevents constipation.
• Helps regulate blood sugar levels by slowing digestion.

3. Cooling Effect on the Body

• Traditionally consumed in summer as a cooling drink.
• Helps maintain electrolyte balance and prevents dehydration.

4. Sustained Energy Release

• Low glycemic index (GI) due to complex carbs.
• Provides steady energy without sugar crashes.

5. Manage Heart Healthy

• Contains complex carbs, fiber, and plant sterols that may help in managing cholesterol.
• Low in saturated fat and cholesterol-free.

6. Good for Diabetics

• Low GI and high fiber content help regulate blood sugar spikes.
• Manage blood glucose level.

7. Weight Management

• Keeps you full longer, reducing unnecessary snacking.
• Nutrient-dense but not calorie-dense.

8. Rich in Micronutrients

• Provides iron, magnesium, potassium, calcium, and B-complex vitamins.

Ingredients: 

Wheat, Seasame seeds, Red flutted rice, Sugar, Maize, Cashew nuts, Flax seeds, Soybean seeds, Black chickpeas, Ground Nuts etc.

Approximate Nutrition Facts (per one hundred grams):

Nutrient	Amount
Calories	350–400 kcal
Protein	18–22 g
Carbohydrates	55–60 g
Dietary Fiber	10–12 g
Fat	5–8 g
Iron	5–7 mg
Calcium	30–60 mg
Magnesium	100–150 mg
Potassium	400–600 mg
B Vitamins (esp. B1, B2, B3)	Present in moderate amounts

How to Consume Mixed Grain Sattu:

• Mix with water, lemon juice, black salt for a refreshing summer drink.
• Combine with milk or curd and jaggery/honey.
• Parathas/Rotis: Used as a stuffing or dough base.
• Mixed with ghee and jaggery for a nutritious snack.

Who Should Consume It?

• Fitness enthusiasts
• Diabetics
• Children and elderly
• Vegetarians/vegans needing more protein.

Precautions and Considerations:

• May not be suitable for people with legume allergies.
• Should be consumed with adequate water (due to high fiber).

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Wholesome grains for healthy gains// Health benefits.

1) Red Rice:

• Supports digestion.
• Helps in fighting asthma.
   Improves skin and bone health.
• Helps in digestion and weight loss.
• Lowers the risk of cardiovascular diseases.

2) Navara Rice:

• Lowers cancer risks.
• Boosts the immune system.
• Maintains a healthy weight.
• The original medicinal rice.
   Prevents anemia and increases bone weight.
• Ideal for pregnant women and babies.
• Ayurveda uses Navara rice in the treatment of paralysis and other neuromuscular conditions.
• Navara has an important place in the ayurvedic system of treatment and popularly used to treat digestive disorders.

3) Proso Millet:

• Delays ageing.
• Lowers bad cholesterol.
• Stimulates the nervous system.
   The nutrient loaded gluten free superfood.
• Prevents and controls pellagra and diabetes.
• It can help reduce the risk of type-2 diabetics.

4) White Quinoa:

• Good for gut health.
• Naturally gluten-free.
• Improves cholesterol levels.
• Good for blood sugar control.
   Full of vitamins and minerals contents.
• The versatile grain for wholesome health.
• High in anti-inflammatory phytonutrients.
• A good source of plant based protein and fiber.

5) Kodo Millet:

• Controls diabetes.
• Good for digestion.
• Naturally gluten-free.

        The warehouse of nutrients.

• Good source of antioxidants.
• Rich in macro and micronutrients.
• Help in lowering cholesterol levels.

6) Bamboo Rice:

• Rich source of protein.
• Keeps your teeth healthy.
• The power fuel for your day.
   Improves gut health.
• Enhances the cognitive activity.
• Reduces rheumatic and joint pain.
• Reduces cholesterol and improves heart health.

7) Black Rice:

• Full of fiber.
• Better eye health.
• High levels of protein.
• Reduces toxins in your body.
   Anti inflammatory and anti cancer properties.
• Maintains a healthy digestive system and a healthy weight.
• Improves heart health and reduces the risk of heart diseases.

8) Red Quinoa:

• High in vitamins and minerals.
• The ultimate meat replacer grain.
• Contains twice the fiber as other grains.
   Enriched with all nine essential amino acids.
• Helps in tissue growth and repair and relaxes blood vessels.
• Helps in hemoglobin formation and keeps red blood cells healthy.

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Daily intake of CORN FLAKES dietary fiber Nutrients content

• Corn flakes are the most popular breakfast cereal, which are made up of toasted flakes of corn.
• Corn flakes are a good option for ready to eat breakfast. 
• Corn flakes are packaged cereal products prepared from small, toasted flakes of corn and are generally served with cold or hot milk and sugar. 
• Corn flakes are available in different varieties with nutrients and added nuts and dried fruits.

INGREDIENTS:

Corn Grits, Sugar, Salt, Malt Extract, Soya Lecithin, Antioxidant, Contains added Flavors (Natural Identical Flavoring substances)

STORAGE INSTRUCTION:

• Keep under ambient temperature, should not be placed in direct contact with floors and walls.
• Store in a dry place, away from sunlight.
• The temperature is below 25°C.

NUTRIENTS CONTENTS:

The cereal provides carbohydrates which contribute to the maintenance of normal brain function and is a source of iron and enriched with vitamins B1, B2, B3 which contribute to normal energy yielding metabolism.

 

• Calcium: Needed for the maintenance of normal bones
• Iron: Contributes to normal cognitive function
• Protein: Supports growth in muscle mass
• Vitamin B1, B2, B3: Contribute to normal energy yielding metabolism.
• Vitamin B6: Helps reduce tiredness.
• Vitamin B12: Supports normal red blood cell formation.
• Vitamin D: Supports the normal functioning of the immune system.

USAGE SUGGESTION:

• Put 30gm of cornflakes in a bowl.
• Add milk (warm or cold milk) with fruit if required.
• Add sugar or honey according to your taste.

ALLERGEN INFORMATION:

Contains Gluten and soya.

BENEFITS OF CORN FLAKES:

Corn flakes are variety of health benefits, here are some of the benefits of cornflakes:

• Boosts immunity
• Helps in muscle development.
• Beneficial for heart disease
• Good for weight loss (Fat-free)
• Maintain lung health.
• Prevent cancer.
• Enriched with Vitamins & minerals.
• Rich in antioxidants
• Cholesterol free cereal

SIDE EFFECTS OF CORN FLAKES:

• Cornflakes may be low in fat, but they have a high sugar content, which increases blood sugar, and results in bad things to our health.
• May face High blood pressure diseases, as you take excessive amount of corn flakes daily.
• It can increase type-2 diabetics.

Note*: The % Daily value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2000 calories a day is used for general nutrition advice.

***Thank you***

How fresh milk is differs from long-life milk ?

• Milk is one of the essential items in our daily life and a rich source of nutrients. It contains almost every nutrient that a human body requires. 
• Milk is a very rich source of protein and calcium. It also contains carbs in the form of simple sugar lactose. 
• Milk is rich in vitamins and minerals, which helps to sustain growth and development in infants. 
• Milk consists of all major nutrients such as carbohydrates, protein, fat, minerals, and vitamins. So, it is maintaining a healthy weight, and can play an important role in preparation and recovery from injury, sport, and exercise. 
• Milk benefits bones and blood pressure of the human body.

Now a days, we have a wide range of choices for buying milk. Among the various types of two specific kinds of milk types. 

A) Fresh milk

B) Long-life milk

• Fresh milk and long-life milk differ in their method of (pasteurization, sterilization & Ultrahigh temperature treatment (UHT)) processing. 
• Pasteurization is the process of heating and cooling to kill bacteria. 
• Due to these processes, the results in a change of organoleptic properties such as taste, color and slightly decreases the nutritional quality of the milk.
• On average, all types of milk contain 87% water, 4-5% lactose, 3% protein, 3-4% fat, 0.8% minerals, and 0.1% vitamins. These contents are for both fresh milk and long-life milk.

Nutrition facts:

  (Fresh Milk)  

           

 (Long-life Milk)

Differences in between Fresh milk and Long-life milk:

        1). Shelf-life: 

Fresh milk can be used regularly and stored in a fridge. It has a short shelf life (very limited shelf life not more than 24 hours) and needs to be stored in a cooler temperature to keep it usable and fresh.

Long-life milk is used for longer and it has a longer shelf life (approximately 6 months shelf life without any refrigeration condition). 

Long life milk does not require refrigeration and it can easily be stored at room temperature and continued to be used.

        2). Processing: 

Fresh milk can be consumed after homogenization while long-life milk is pasteurized to different levels or sterilized before consumption.

        3). Processing temperature: 

Fresh milk requires mild pasteurization at a temperature of about 72 degrees Celsius for about 15seconds. While long life milk is treated at an ultra-high temperature of about 130 to 140 degrees Celsius for about 2 seconds.

        4). Probiotic bacteria: 

Fresh milk contains probiotic bacteria. It can help to strengthen the immune system. While probiotic bacteria are destroyed in long-life milk, they cannot spoil the milk.

        5). Organoleptic properties: 

This property does not change in fresh milk, while change in long-life milk (change in color, flavor, and taste).

        6). Protein content: 

Protein content is not denatured in fresh milk while protein content is denatured in long-life milk.

        7). Vitamin & Mineral content: 

Vitamin and mineral contents are 100 percent available in fresh milk, but these contents are diminished due to various heat treatments in long life milk.

        8). Texture of the milk: 

Fresh milk appears more liquid & thinner as compared to long life milk. And also long life milk is more rich & creamy consistency.

Note *): 

i*) Percentage daily value are based on a 2000 calorie diet.

ii*) Your daily value may be higher or lower depending on your calorie needs.

iii*) The nutrients % daily value tells you how much a nutrient in a serving of food contributes to a daily diet 2000 calories a day is used for general nutrition advice.

***THANK YOU***

Health benefits & nutrition facts of an apple

• Apples are edible fruits produced by apple trees. 

• Apple trees are widely cultivated around the world, and they are the most widely grown species in the malus genus. 

• Apples are rich in fiber, vitamin A, B complex and vitamin C, minerals, and various antioxidants.

Health benefits:

1) Decreases the risk of diabetes:

• Apples are rich in soluble fiber, which is the secret to stabilizing blood sugar levels.

• Studies show that people who eat at least one apple a day have a very lower risk of developing type 2 diabetes than those who do not eat apples.

• Possibly due to the polyphenol content, it lowers the risk of type 2 diabetes.

• Regular consumption of apples lowers insulin resistance, therefore proving that apples are right for diabetes.

2) Keep your heart healthy:

• As per current research high intakes of soluble fiber slowed the deposition of cholesterol-rich in the arteries.

• Phenolic compounds such as quercetin and epicatechin found in apple peels prevent cholesterol from building up in artery walls and aid in normal blood flow.

• Apples promote heart health in various ways.

• They're excessive in soluble fiber, which helps decrease cholesterol.

• They additionally have polyphenols, which are linked to decrease blood strain and stroke risk.

3) Help with detoxification of the body:

• It is important to note that apples are not only rich in vitamins, fiber, and minerals but also in phytochemicals and pectin, which all are detoxifying.

• Pectin helps eliminate bad food additives and metals. Pectin also helps in digestion.

• A balanced mixture of a properly diet, sleep, and exercising inclusive of a wholesome detoxing routine will extend your immunity and universal health.

4) Healthy Immune System:

• Apples can play an important role in your immune system.

• There is no doubt that apples contain fiber and natural sugar.

• However, you may not realize that the skins contain quercetin, a flavonoid plant pigment that boosts your immunity and reduce inflammation when consumed.

• Reduces the chance of most cancers by means of blockading sure cancer agents from achieving cells in the body, as nicely as reducing terrible cholesterol, and defending in opposition to cardiovascular disease.

• Apples contain antioxidant and anti-inflammatory compounds that may also assist adjust immune responses and protect against bronchial asthma.

5) Support healthy weight loss:

• The filling consequences of apples might also limit urge for food and lead to weight reduction.

• Apples have quite a few residences that expand emotions of fullness, which may additionally usefully resource weight loss by means of decreasing basic calorie intake.

• As per a latest study, eating apples can surely assist in losing those extra kilos as apples incorporate non-digestible compounds which lead to the increase of correct micro-organism in your gut.

• This similarly helps in enhancing standard fitness and is without delay related with weight loss.

• Adding apples to your daily weight loss program boosts your overall metabolism and health Going for apples can lower your chances of stroke, diabetes, high cholesterol, and heart disease.

Apple nutrition facts:

• A raw apple is 86% of water and 14% carbohydrates with minor content of fat and protein. 

• A medium sized raw apple with skin weighing 100gms provides 52 k calories, 0.26g protein, 13.8 carbohydrates, and 0.17g fat. 

The below nutrition information is provided by the USDA.

• Water: 85.6 g

• Calories: 52 kcal

• Fat: 0.17 g

• Sodium: 1 mg

• Carbohydrates: 13.8 g

• Fiber: 2.4 g

• Sugar: 10.4 g

• Protein: 0.26 g

• Calcium: 6 mg

• Iron: 0.12 mg

• Vitamin A: 3 mg

• Vitamin C: 4.6 mg

• Vitamin E: 0.18 mg

• Vitamin K: 2.2 mg

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How much fruit, vegetables, meat, fish, eggs & healthy foods do you eat daily?

• A balanced diet generally consists of an adequate ratio of carbohydrates, fats, and proteins along with the recommended daily allowance of vitamins, minerals, and health-promoting substances.

• Nutrition is essential for the proper functioning of your body and is provided by a balanced diet.

• If your body is not well nourished, then you are more likely to suffer from diseases, infections, fatigue, and poor performance.

• It is important to eat a balanced diet to maintain good health.

• There should be a balance between fruits, vegetables, dairy, grains, and proteins in a balanced diet.

• It is important to eat foods from multiple food groups to obtain all the essential nutrients in the right amounts.

• Maintaining a healthy diet throughout life prevents malnutrition in all its forms, as well as a range of non-communicable diseases.

• Many people eat food high in fats, sugars, salts, and sodium, and they don't eat enough fruit, vegetables, and other dietary fibre such as whole grains.

• Diversity in food enhances not only health, but also nutrition.

• The consumption of an adequate diet should be based on the consumption of a variety of foods.

Fruits & Vegetables:

• Fruit and vegetables contain essential vitamins and minerals that help prevent disease as well as fibre that reduces cholesterol, keeps the bowels healthy, and aids digestion.
• They bulk up meals without adding too many calories. Because they are low in fat, they're a great way to bulk out meals and feel full without adding too many calories.
• Drink no more than 150 ml of fruit juice or smoothie every day because they contain too much sugar.

Fish:

• A fish is an aquatic vertebrate with gills, fins, scales along its body, and it is considered a cold-blooded animal.
• Fish is one of the best sources of protein, vitamins, and minerals.
• Fish is an excellent source of nutrients essential for health, such as protein, selenium, iodine, and zinc and it has more vitamin B12 and D necessary for brain health and bone health, respectively than any other food you can eat.
• Every week, consume at least two servings of fish, one of which should be oil fish like salmon.

Meat:

• Meat is a good source of protein, vitamins, and minerals in your diet.
• The amino acids found in meat are essential to the human body and are regarded as a complete protein food.
• Eating too much meat can increase the risk of cancer, so limit it to three portions (350-500gm) cooked weight per a week.

Milk:

• Milk consumption is recommended by many nutritional guidelines for meeting daily requirements for calcium, animal proteins and vitamin B12 intake. 
• In the United-States, the national dietary guidelines recommend that adults should drink three cups or 732 mL/d of milk. [Reference By National Center for Biotechnology Information (NCBI)].

Egg:

• Eggs are a good source of protein, vitamins, and minerals.
• They’re a good choice as part of a healthy balanced diet and there’s no recommended limit on the number of eggs you can eat in a week.
• Eggs are great for making healthy, quick dishes.
• Try to avoid adding too much fat to eggs when cooking – poaching, scrambling, or boiling is best. 
• If you do fry eggs, don’t add too much oil to the pan and choose healthier unsaturated oils like vegetable, rapeseed, or olive oil. [Reference By Food Standards Scotland].

Reference By: 
1) NCBI, 
2) Food Standards Scotland & 
3) Google

*** Thank You***

Benefits, side effect of Green Tea and Best time to take Green Tea...

• Green tea is the healthiest beverage on the planet. 

• It is loaded with antioxidants and nutrients that have powerful effects on the body.

• Green tea is loaded with nutrients and plant compounds that can have positive health effects.

• Green tea provides several potent antioxidants that can benefit your body in many ways. One of these antioxidants is called epigallocatechin gallate, or EGCG, and it can stimulate your body’s metabolism and speed up weight loss.

• Green tea may help lower the risk of several diseases.
  

• It’s loaded with antioxidants that have many health benefits, which includes protecting against cancer, lowering the risk of heart disease.

• Scientists think green tea works on the lining of blood vessels, helping keep them stay relaxed and better able to withstand changes in blood pressure. It may also protect against the formation of clots, which are the primary cause of heart attacks.

• Studies suggest that the chemical antioxidant “catechin” in tea can destroy bacteria and viruses that cause throat infections, dental caries, and other dental conditions.

• Green tea is excellent source of powerful antioxidants.

• Green tea apparently helps regulate glucose levels slowing the rise of blood sugar after eating. This can prevent high insulin spikes and resulting fat storage.

• Green tea helps to protect the heart and blood vessels.

• Along with the natural fluoride found in tea, polyphenols and catechins are associated with killing bacteria that cause tooth decay, bad breath, and gum disease-the number one cause for tooth loss.

• A study published in the European Journal of Nutrition found that consumption of one or more cups of green tea a day was significantly associated with decreasing the risk of tooth loss. Adding sugar, honey, or other sweeteners to tea, however, may negate these benefits.

• Green tea might help prevent dental cavities, stress, and treat skin conditions.

• Routine tea consumption, especially for more than 10 years, has been associated with decreasing the risk of osteoporotic fractures.

• It's thought that tea helps diminish bone loss through antioxidant and anti-inflammatory activity.

• Additionally, tea's health-promoting properties are thought to suppress the breakdown of bone while increasing the amount and activity of bone building cells.

How to make green tea:

High consumption of green tea lead to some below side effects and risks:

• Stomach pain: Drinking green tea on an empty stomach can cause stomach pain.

• High blood pressure: Can increase blood pressure in people with high blood pressure.

• Diabetics: Consumption might affect blood sugar control.

• Headache: Green tea is natural diuretic, which cause to body to loose water, therefore drinking excessive green tea can cause dehydration further can cause Headaches.

• Diarrhea: Excess consumption can cause diarrhea.

• Liver damage: Consumption high green tea along extract may negatively impact liver health in rare cases

• Vomiting: Excessive amount of green tea can lead to nausea and vomiting.

Best time to drink green tea:

• Morning time

• Drink 2 hours before and after meals

• Half an hour before your exercise time

• Drink after breakfast

***Thanks***