Importance of Strawberries

 

        I am here with a new topic about my all time favourite fruit strawberry. If you’re not already a fan of strawberries, you should be. Not only are they juicy, summery and delicious, they’re a bona fide super food, too. Nutrient-riched strawberries benefits are endless, and some will even surprise you. So without wasting time lets learn about the health benefits that come from eating strawberries below.

The topic for this blog is 

           "The Healthy Benefits of Strawberries."

•  The antioxidants and photochemical found in strawberries may also help to reduce inflammation.
•  Strawberries are good for heart as these reduce pesky inflammation of the joints. Inflammation may cause arthritis and can also lead to heart disease
•  Strawberries are an excellent source of antioxidants.
•  Strawberries help improve osteoarthritis symptoms. Joints pain and joint enlargement problems can be minimized with the use of strawberries.
•  Strawberries preserve cognitive function . Brain based skills, which are needed in acquisition of knowledge, manipulation of information and reasoning, can be enhanced with the use of strawberries.
•  Strawberries regulate blood sugar levels –
•  Strawberries increase good cholesterol – Luckily, the benefits of strawberries include powerful heart-health boosters.
•  Regulate your blood pressure. Potassium, is yet another heart healthy nutrient in strawberries, help to regulate blood pressure and may even help to lower high blood pressure by acting as a buffer against the negative effects of sodium.
•  Strawberries are a good source of magnesium and potassium, and contain in one serving, more vitamin C than an orange.
• Strawberries work as immunity booster as it has vitamin C in good quantity which our body required.
•  Keep your wrinkles at bay. The power of vitamin C in strawberries is vital to the production of collagen, which helps to improve skin’s elasticity and resilience. Since we lose collagen as we age, eating foods rich in vitamin C may result in healthier, younger looking skin.
•  Strawberries guard against cancer .Vitamin C is one of the antioxidants that can help with cancer prevention. A phytochemical called ellagic acid is also found in strawberries to yield anti-cancer properties like suppressing cancer cell growth,”
•  Help to promote prenatal health as strawberries contain  Folate - vitamin B is required for women who are pregnant or trying to conceive. And ultimately these help to prevent certain birth defects.
• Aid in weight management. Due to its low calories quantity one can get more energy without gaining weight.
•  Boost your fiber intake. Fiber is a necessity for healthy digestion, and strawberries naturally contain about 2 g per serving.
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smog a killing factor

 

Smog a killing factor in our environment

 

Smog is air pollution that reduces visibility. Smog word is described a mixture of smoke and fog. Today smog we see is photochemical smog and it is produced when sunlight reacts with nitrogen oxide NO2 and at least one volatile organic compound VOCs in the atmosphere. Nitrogen oxides come from coal power plants, factory discharge and vehicles discharge. VOCs are released from cleaning solvents, paints and gasoline. When sunlight passes through these chemicals, it makes smog. Smog is common in industrial areas and now in cities with a lot of industry and traffic. Cities located in the areas surrounded by mountains may have smog problems as smog is caught in the valley and can’t be carried away by wind.

Smog in cities and smoke inside houses forms a major threat to health and climate. Effects of Pollution from outdoor and household collectively cause about seven million premature deaths annually. According to WHO data 9 out of 10 people breath in air that exceeds WHO guideline limits, containing high levels of pollutants, with low and middle income countries suffering from exposures.  WHO is also supporting countries to control pollution.

Effects of smog

Smog is harmful for not only for human and animals but for plants as well. Smog makes the atmosphere ugly. It makes the sky brown or gray. Smog causes itchy and burning eyes, heart disease, chronic pulmonary disease, lung cancer and severe respiratory infections.

Measures to reduce Smog                                                                                   Smog is a big problem in many places. Everyone should participate in reducing air     pollution. Such as:                                                                                                         .....Drive less and use public transport whenever possible.                                                .....Take care of cars and vehicles. These should be tune up and oil should be changed           on regular basis.                                                                                                                 .....Filling the air in tires up to proper level can improve gas mileage and reduce                     emissions.                                                                                                                        .....Cars and vehicles should be fueled up early in the morning or at night. This will               prevents gas vapors from heating up resulting to produce smog.                               .....Products having high level of VOCs should be avoided.                                                 .....Gas powered yard equipments should not be used.                                         .....Environmental friendly consumer products should be used. House hold products              having   high level of VOCs should be avoided. Such as paints, sprays papers,                  plastics having   high VOCs.                                                                                             .....Energy efficient devices should be bought instead of energy intensive.                      .....Laws should be made to reduce smog. Laws, include restrictions on what chemicals          a factory can release into air or when to release them, should be framed.         .....Communities should be assigned ‘’burn days’’ when residents can burn their wastes           in yard.                                                                                                                             ..... 3 R- Reduce, Reuse and Recycle will also contribute in reducing air pollution smog          as less energy will be used for making new materials. Old materials will be                      recycled again and again.                                                                                               .....Smog detection and monitoring systems should be used to notice the amount of                 smog in atmosphere in order to act as warning systems.                                     .....The best way to treat the smog is to protect yourself personally by wearing mask and         glasses when you go outside. Such other devices should also be used to protect you           from the contamination with harmful particles.

Laugh for life

A hearty laugh lightens stress and physical tension of our body. A good laugh calm down our muscles for up to 45 minutes after it. Laughter improves immune system by increasing immune cells and creating infection-fighting antibodies that works against diseases. It also decreases stress hormones.

Search on laughter reveals that it is an effective drug which transmits a virus sliding down lot of benefits for the mind and body.

Let’s see what points motivate us to laugh it.

Laughter Discharges a potent endorphin.

Studies and experiments show that laughing with others releases a chemical in brain called endorphin. This chemical releases very powerful effect due to which one gets more relaxing and influential. The more this chemical is in our brain the more controlling power will be there. Highly addictive opioid drugs e.g., heroin  also releases such element to give recreation to the addicted person. So laughter is highly recommended than such addictive drugs.

Laughter is source of social bonds

The endorphin effect as discussed above is transmittable to others too. When someone laughed hearty it create a circle of cheerfulness around so it transfers endorphin substance to others who will come in this circle which ultimately creates social togetherness and safety. Each brain in a social unit becomes the transmitter of this element which activates good feeling in other brains too. It works as a game of endorphin dominoes as when someone starts laughing other will laugh even if they’re not sure why he/she is laughing about.

       Kinds of laughter.

       All the laughter are not the same. Decoding a laughter is very tough task as it may be different than it seems, depending on perceptions. For instant decoding laughter full of joys versus taunting laughter versus tickling laughter. Laughter promotes an extra in-region connectivity that kick in when we hear a laugh, as our brain works as a interpreter to sort out what nature of message is coming out.

         Relationship needs laughter.

    Study shows that females laughed 126% more than their male counterpart, while male initiates the laughter most. These result to an application to create and maintain relationship. Men have sense of humor on the top and females tend to  the males having good laughing tricks as they keep others happy too. It’s not surprisingly that couple who laugh together have high quality relationship.

         Laughter acts as antidepressants.

         Laughter activates the chemicals that acts as neurotransmitter serotonin which are artificially created by antidepressants, SSRIs. It is not confirmed that how long effect it has but for the short time period it releases potent(chemical) to relax the mind and muscles.

         Protect your heart by laughing.

         Laughter works as anti-inflammatory that protects blood vessels and heart muscles from damage due to cardiovascular disease. As hearty laughter lessen the body’s stress and despair, which is directly linked to increase inflammation. Regular cheerful laugh should be the part of every heart disease preventive program.

           Laughter as a medicine.

          It’s true ''laughter'' is a strong medicine. It keeps the people together in many ways that generate healthy physical and emotional changes in body. Laughter boosts mood, diminish pain and protects us from the effects of slaughter and increases resilience damaging. Resilience is the ability to face the failure as natural outcome rather than putting it on others or taking it in negative sense. Resilient people are happier and more successful. The important factor in developing resilience is to acknowledge mistakes without becoming angry or depressed. If we laugh on mistakes it will recognize us that mistakes or loss is a part of being human.

          Controls blood pressure.

       Laughter is the simplest medicine to reduce our high blood pressure. Thus it   becomes important to have daily dose of laughter to control blood pressure.

Make your life full of laughter

•  Share laughter with friends by having funny communication with them and spend   your time with people who have fun.
•  Practice laughter yoga.
•  Feel the life is full of funs. Focus on finding laughable moments and funs and share same with your friends in order to increase your laughter power.
•  Make humor by reading a funny book, watching a comedy drama or show, or listening to your favorite comedian.
•  You should also know the meaning of fun. Laughing at the expense of others isnot fun. You should discriminate about your humor by laughing with the people not at the people.
•  Ability to laugh can be developed with the practice by prioritizing fun. Find occasion to be childish. Remember laughter, just like smile, cannot be depleted by sharing.

Macro Nutrients

 

                                                

Macro means large: as the name shows these are the nutrients which we need to eat regularly and in large amount. So we can define these are the nutrients that provide calories and  energy required in large amount to sustain body functions and carry out the activities of daily life. Macro nutrients are the building blocks of cellular growth, immune function and overall repair.

Macro nutrients

•         Carbohydrates.
•         Protein.
•         Fats or lipids.

Here we will discuss what they are and why we need and how we can get them.

·        Carbohydrates.

Carbohydrates are the body’s most important fuel. Carbohydrates can easily be converted into fuel than fat or protein and instantly used by the body. Our brain, muscles and cell need carbohydrates for proper functioning. The body breaks down carbohydrates or carbs into sugar which either provide instant energy or stored for later use.

 

Carbs are divided  into complex and simple carbs.

Complex carbohydrates consist of long strings of sugar units and it takes longer time for the body to break down and use. It has stable impact on blood glucose levels. In addition to provide energy to the body it also maintain healthy digestive functions and cholesterol level.

Sources of complex carbs

• Rice.
• Starchy vegetables.
• Peas, beans and pulses.
• Pasta.
• Whole grain.
• Bread and cereals.

 

Simple carbohydrates are made up of one or two sugar units so it breaks down quickly in the body. It has temporary or short- lived  impact on blood sugar. Blood sugar typically rises up and then drop down after consuming simple carbs.

Sources of simple carbs

• Honey
• Candies
• Fruit juices, sweet tea.
• Soft drinks and soda water.
• Milk
• Table sugar
• Syrups

The united states Department of Agriculture(USDA) recommend that 45% to 65% of our body intake calories from carbohydrates. Lower carbs diet charts are used for weight loss and manage the medical condition.  

Protein

Protein provides amino acid to the body.Amino acid are the building blocks for muscles and other important parts such as brain, blood, skin, hair and nervous system. Protein also transfer oxygen and other nutrients.

11 amino acids are produced by the body on its own and 9 amino acids, which our body needs, are to be provided through our diet.

 

There are two types of protein producing amino acids.

Complete proteins.

These proteins provide all of the amino acids, in appropriate amount, that our body needs. Sources are

• Meat
• Poultry
• Eggs and milk
• Sea food products.

Incomplete proteins.

These proteins provide amino acids in less quantity than our body body needs. Many plant based proteins are incomplete proteins but they are used as complementary proteins. Sources are

• Nuts
• Seeds
• Grains

Proteins requirements of body vary on daily basis and also on the basis of age,sex and activity level. Some people consume more protein to reach certain fitness.  USDA suggest 10% to 30% of our calories are attained from protein sources. Protein supplements are popular and widely used but these are unnecessary to intake in many cases.

 Fats

People avoid fat in their diets but fat plays an important role in the body. It provides an important source of energy in the time of caloric deprivation or starvation. Fats are necessary for proper cell function, protection of our vital organs and a need of healthy body. Fat provides more energy then carbohydrates or protein.

Dietary fats might be divided into two groups

Saturated Fats

These fats mostly obtained from meat and dairy sources. These fats tends to be stable for a long time and remain solid at room temperature. Sources are as follows

• Butter
• Lard
• Fatty meats
• Cheese
• Full fat dairy products

Unsaturated fats

Unsaturated fats further divided into monounsaturated and polyunsaturated fats. Unsaturated fats come from plants sources and beneficial for health. These fats are generally in liquid form even kept in refrigerator and have shorter shelf life than saturated fats. It is observed that when saturated fats are replaced with ploy or monounsaturated fats, it can reduce the risk of certain diseases like heart disease, stroke and type 2 diabetes.

Sources of unsaturated fats

• Seeds
• Plant based oils i.e., olive oil
• Nuts
• Fatty Seafood e.g., salmon and tuna
• Avocado
• Crackers, Cooking, cakes other baked goods.

Dietary guideline suggest that 20% to 35% of daily calories should come from fats. Health experts has recommended to minimize the use of bakery items having unsaturated fats.

It is essential to include each macro nutrient in our daily diet. Each meal should be a combination of protein, carbs and healthy fats. Once  we start to take balanced macros we should keep each range within boundaries but all macros should have each nutrient. To achieve the fitness goal and maintain wellness we should choose lean protein, complex carbs and healthy fats.

 

 

Micro nutrients are one of the major groups of nutrients which our body needs. 

1) Vitamins 

Vitamins are required for energy production, better immune system, blood clotting and other functions. Vitamins are divided into 2 categories 

 Water soluble vitamins.

 Fat soluble vitamins. 

Water soluble vitamins dissolve in water easily. They can’t store in our body easily as they are flushed out with urine when they are in excess in our body. Since these vitamins are not stored in our body but it’s important to get enough of them from food. Each Water soluble vitamin has a distinctive role. The water-soluble vitamins, some of their functions and sources are as follows.

 Vitamin B Family 

Vitamin B1 also known as thiamine. It helps to convert nutrient into energy. Sources of these vitamins are whole grain, meat, and fish. 
Vitamin B2 known as riboflavin. It is essential for producing energy, cell function and fat metabolism. Sources are Organic meat, eggs, milk. 
Vitamin B3 known as niacin. Produces energy from food. Sources are meat, salmon’s beans, and leafy greens. 
Vitamin B5 known as pantothenic acid. It is essential for fatty acid production. We can get it from mushrooms, avocado tuna, and organic meat. 
Vitamin B6 called pyridoxine. It creates red blood cells and discharge sugar from carbohydrates for energy production. Main sources are fish, potatoes, carrot, and milk. 
Vitamin B7 called biotin. It plays an important role in the metabolism of fatty acids, amino acids and glucose. It is obtained from Spinach, sweet potatoes, almonds and eggs. 
Vitamin B9 known as folate. It is important for cell division. Sources are liver, beef, asparagus, black eyed peas, spinach. 

Vitamin B12 called Cobalamin. It is significant for the formation of red blood cells and proper brain system. We can get it from clams, fish, meat. 

Vitamin C: It is also called ascorbic acid. It is essential for the creation of neurotransmitters and collagen (the main protein in our skin). Main sources are Citrus fruits, bell peppers, Brussels sprouts. 

Folic Acid: 

It helps in building DNA and protein, maintain intestinal tract, prevents nervous system birth defects and aids in bone growth.

 

Fat-Soluble Vitamins

Fat soluble vitamins do not dissolve in water. They are best absorbent in body. These vitamins are stored in liver and fatty tissues for future use. The names, functions and sources of fat-soluble vitamins are: 

Vitamin A: It is necessary for proper vision and organ functions. Sources are liver, dairy fish, sweet potatoes, carrot and spinach. 

Vitamin D: Boost up proper immune system, aids in calcium absorption and bone growth. Sources are sunlight, fish oil, and milk. 

Vitamin E: Assists immune system and acts as an antioxidant that protects cells from damage. Sources are sunflower seeds, wheat germ, almonds. 

Vitamin K: It is needed for clotting of blood and proper bone development. Sources are leafy greens, soybeans and pumpkin. 

2) Minerals.

Minerals are solid substances produced naturally. One or more elements combined together to make it. Silver, gold and carbon form these elements on their own. They are also called basic elements. Minerals are as follows. 

• Calcium 

• Potassium 

• Sodium 

• Iron 

• Zinc 

Calcium: It maintains teeth and bones. Helps in blood clotting, nerves and muscles function. Sources are Dairy milk and fortified non dairy milks, sardines ( type of fish), clams( sea animal), dark green vegetables, oysters ( type of fish) and almonds. 

Potassium: It regulates water balance in cells, important for heart rhythm and nerves system. Sources are Oranges, Banana, cereal, Potatoes and dried beans. 

Sodium: It regulates water balance and stimulates nerves. Main sources are Table salt, bread and almost everything. 

Iron: It forms blood cells and transports oxygen throughout the body. Sources are dark green vegetables, whole grain cereals, and whole grain such as brown rice and quinoa, legumes, lentils, nuts, seeds, dried fruits and animals proteins. 

Zinc: It aids in transporting of carbon dioxide, healing wounds and forms enzymes. Sources are whole grains and dairy milk and fortified non dairy milks. 

In short micro nutrients are needed in tiny amounts. These tiny substances are the magic wands that enable the body to produce hormones enzymes for the proper growth and development of body. Although these are needed in small amounts however the consequences of their absence are severe. So we should intake micro nutrients in proper amounts for better health for prosper life. 

As ‘’health is wealth’’