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

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What your body Needs different Nutrients during Winter!!!

• Winter is usually the coldest time of year and in some places, it brings freezing temperatures, snow, and ice with it. 

• Even places that don't get snow or freezing cold weather still have a winter season. 

• At this time of the year, your body needs to work overtime to keep you healthy because the winter season comes with a lot of diseases that directly affect our immune system causing harm to our body. 

• In winter, staying active and breathing fresh air as much as you can it and we should focus on some specific nutrients that will balance the effects of winter on the body.

Here are 7 nutrients your body needs during winter:

1) Iron
2) Folate/ Folic Acid
3) Vitamin C
4) Vitamin D
5) Vitamin E
6) Vitamin B-12
7) Zinc

1) Iron: 

• Iron help keep your immune system strong during cold and flu season.

• Iron helps with keeping your energy high despite the shorter days and decreased physical activity.

• It also helps to carry oxygen throughout the rest of your body, wholesome all your organs so they’ll continue to be working optimally.

Good sources of Iron:

• Shellfish

• Dark chocolate

• Lentil 

• Spinach 

• Organ meats 

• Soybeans 

• Quinoa

• White beans etc.

2) Folate/ Folic Acid:

• This is a good nutrient and is naturally found in foods. 

• Folic acid is the synthetic version of the nutrient only and it is not as bioavailable. 

• It can also play a vital role for prevent diabetes, heart disease, certain forms of cancer, and it supports healthy cells growth. 

• Folic acid is a good nutrient to help you beat the winter blues.

Good sources of folate/ folic acid:

• Broccoli

• Brussels sprouts

• Chickpeas and kidney beans

• Peas

• Leafy green vegetables, such as cabbage, kale, spring greens and spinach

• Leafy greens, oatmeal, sunflower seeds, oranges etc.

3) Vitamin C:

• Vitamin C is widely known as to boost the immune system and it protects the immune system. Specially vitamin C helpful in preventing cold, flu and sinus infections on during winter months. 

• While also helping our body detoxification, an essential protein for healthy skin, maintaining bones and teeth, and healing wounds. 

• Vitamin C is an essential nutrient involved in the repair of tissue, the formation of collagen, and the enzymatic production of certain neurotransmitters.

Good sources of vitamin C:

• Blackcurrants

• Broccoli

• Brussels sprouts

• Citrus fruit, such as oranges and orange juice

• Peppers

• Potatoes

• Strawberries etc.

4) Vitamin D:

• In the winter, humans are exposed to more infections due to spend very less time outside. 

• Vitamin D deficiency is high in winter because of reduced exposure to sunlight. 

• People who have dark skin or avoid sunshine should eat more vitamin D on during winter. Everyone should consider taking a daily vitamin D supplement during the winter. 

• Vitamin D helps regulate the amount of calcium and phosphate in the body. 

• Vitamin D is often referred to as “the sunshine vitamin” because the sun is one of the best sources of this nutrient.

Good sources of vitamin D:

• Egg

• Tuna Fish

• Mushroom 

• Milk 

• Soy

• Cheese, 

• Chicken breast 

• Red meat etc.

5) Vitamin E:

• Cold temperatures often mean low humidity levels which can strip your skin of much-needed moisture. This leaves skin dry, flaky, and itchy. 

• Vitamin E deficiency is rare, it is a vital component to your health- specifically your skin health. 

• Vitamin E helps to moisturize your skin thus preventing dryness and it has a natural antioxidant property. 

• However, vitamin E is not like just good for your skin as it can also help your circulation, preventing platelets from sticking to the blood vessel walls.

Good sources of vitamin E:

• Almonds

• Beet greens, collard greens, spinach

• Mango

• Peanuts, peanut butter

• Pumpkin

• Red bell pepper

• Sunflower, safflower, and soybean oil

• Sunflower seeds

• Wheat germ oil etc.

6) Vitamin B-12:

• Vitamin B12 is generally helping the body seems like release energy from food, make red blood cells and keeping the nervous system healthy. 

• Vitamin B12 is vital for producing chemicals in the brain that affect mood during winter seasons.

Good sources of vitamin B-12:

• Clams

• Oysters 

• Wild salmon 

• Fish

• Eggs

• Meat

• Cottage Cheese

• Yogurt

• Milk etc.

7) Zinc:

• Zinc is a powerful immune booster, and it majorly acts as an antioxidant in the body. 

• Zinc acts as an antioxidant in the body, fighting free radical damage, helping repair tissue, balancing hormones, and supporting healthy immunity and digestion. 

• Zinc also works to balance your hormones, is crucial for your blood vessels and even plays a vital role in the synthesis of protein and the breakdown of carbohydrates. 

• Zinc ensures the healthy development and growth of a fetus. 

• It is the secret for healthy skin and hair. 

• Zinc deficiency is directly related to decreased immunity, hair loss, fragile nails and memory loss etc.

Good sources of Zinc:

• Seeds 

• Nuts 

• Eggs 

• Dairy 

• Whole grains 

• Dark Chocolate etc.

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Protein, Amino Acids and Good sources of protein!!!

What is protein?

• Protein is considered the building block of life and is found in every cell of the human body. 
• Proteins are made up of organic compounds called amino acids and are essential nutrients you can’t live without. 
• Amino acids that are attached to one another in a long chain. 
• There are different kinds of amino acids, and the sequence in which the different amino acids are arranged helps determine the role of that particular protein. 
• Whenever the body is growing, repairing or replacing tissue, proteins are involved. 
• Proteins are found in your skin, bones, muscle and all your organ tissue. 
• In addition, they are used to produce hormones, enzymes and hemoglobin that carry oxygen in the blood.
• Amino acids are found in animal sources such as meats, milk, fish, and eggs.

• They are also found in plant sources such as soy, beans, legumes, nut butters, and some grains (such as wheat germ and quinoa). 

• You do not need to eat animal products to get all the protein you need in your diet.

Amino acids are classified into three groups:

A) Essential Amino Acids
B) Nonessential Amino Acids
C) Conditional Amino Acids

A) Essential amino acids cannot be made by the body, and must be supplied by food. They do not need to be eaten at one meal. The balance over the whole day is more important.
B) Nonessential amino acids are made by the body from essential amino acids or in the normal breakdown of proteins.
C) Conditional amino acids are needed in times of illness and stress.

Protein helps to:

• Curb appetite

• Sustain lean muscle

• healthy metabolism

• Support weight loss

• Prevent muscle wastage

• Build and repair the body

• Keep blood sugars stable

• Assist in hormone production

• Maintain a healthy Immune system

• Support new growth and maintenance

• Assist recovery from sport or illness

How much do we need?

• The amount you consume each day varies slightly depending on your age, weight and activity level. 
• Basically, it’s all about getting a good balance of quality protein over the course of a day that’s important for good health.

A healthy diet provides the right balance of carbohydrate, fat, and protein to reduce risks for chronic diseases, and they are obtained from a variety of foods that are available, affordable, and enjoyable.

Good sources of protein: Fish, Plant based vegetable, Eggs, Dairy.

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Fruits are good for health, find out what to eat and what happens if you eat too much.

• It is an important part of the healthy diet. Fruits are rich in vitamins, minerals, and antioxidants. 
• Therefore, oversimplification resulting nutrient needs sated body pose.

 

• It is often recommended to eat some fruits regularly with food. 
• Eating fruit keeps you safe from various diseases. 
• It provides a number of health benefits to the human body. 
• But, no one can eat only fruits for whole of the day. 

Let’s find out what happens if someone eats a lot of fruit a day.

Experts recommend eating all kinds of fruits for better health. Because in everyday life, we were eating, food can meet all the nutrient requirements of the body. If this does not mean you will eat the fruit overnight eaten the day without food. Eating too much fruit may not be good for your health in some cases. So, the fruit is always told to eat in moderation.

• Eating too much fruit can lead to many physical problems, including high blood sugar, high blood pressure, and cholesterol. 

• It can also cause other problems. 

• The result is fructose. Which can suddenly increase blood sugar in the body. 

• It can lead to serious conditions if you have diabetes. According to health experts, the digestive system can digest food at regular intervals. 

• This results in a lot of fiber. Which makes it difficult to digest.

Generally, fruit consumption is usually the opposite, meaning that most people do not consume enough of it. In fact, some research states that only 37% of adults have a low intake of fruits-vegetables and 5% adults did not consume any fruit on the reporting day.

• In such cases, eating too much fruit can lead to diarrhea. 

• Fruit rich in natural fiber and sugar, so eating too much fiber may give some problems. 

• In some cases, it can cause bloating, bloating, gas, and intestinal problems. 

• In addition, eating too much fruit can lead to weight gain. 

• Therefore, it is recommended for the diet, although still enjoying the fruits of its limited dimensions as recited continuity also requires paying attention.

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