A healthy, nutritious diet has to be necessarily balanced. Only if it is balanced can a diet supply all the nutrients and build the body with all the wherewithal to fight all the infections and other diseases. Many seasonal foods in the season have higher nutrition and some of them inhibit certain diseases. Listed below are healthy nutritious foods that our body needs:
Apples: Apples are high in antioxidants. Researchers have found consuming an apple daily for six months reduces LDL cholesterol and increases the HDL. They reduce stroke risk also. Nutritionally they contain lots of fiber, vitamin C, and other nutrients.
Almonds: Almonds are found extraordinarily nutritious and contributing to health. It contains important trace nutrients like magnesium, iron, and fiber, vitamin E, riboflavin, vitamin B2 and calcium. It is a very heart friendly food and very beneficial if included as part of the balanced food. If 1½ oz. of almonds are roasted lightly salted almonds are eaten daily it was found that appetite is reduced, increased vitamin E and fat intake without weight intake. Among other attributes, it makes to the list of healthy protein foods.
Broccoli: Broccoli belongs to the cauliflower family and is rich in fiber, potassium, calcium, folate and phytonutrients, vitamin C, beta-carotene and antioxidants. Lightly steamed it has an enzyme Myrosinase which helps reduce the risk of developing cancer. Studies in the UK has shown its effect in reducing osteoarthritis.
Blueberries: Blueberries are abundant with nutrients like fiber, phytonutrients, and antioxidants. Phytonutrients help body fight diseases and act as a tonic than an essential nutrient. Studies have shown elderly who ate plenty of blueberries had better cognitive skills than their age group. Another study has seen that these discourage fat formation and encourages lipolysis.
Oily fish like sardines, salmons, mackerelshaveOmega 3 oil. Studies have shown these oils reduce inflammations and thus reduce arthritis while benefits heart ad nervous systems. These oils contain vitamin A and D. Fish oil extract has found to reduce the progression prostate cancer. These fishes are indeed very healthy protein foods.
Dark leafy vegetables: If consumed regularly in good quantity, dark leafy vegetables have been found to reduce the risk of type 2 diabetes. I, when uncooked or lightly steamed, is found to be abundant in antioxidants, fiber, vitamin A, B6, C, E and K and trace nutrients like selenium, copper, zinc, phosphorus, manganese, iron, niacin. Folic acid, betaine.
Sweet potatoes: Sweet Potatoes are rich in dietary fiber, beta-carotene, complex hydrocarbons, vitaminC and B6, and carotene in the pink and yellow varieties.
Wheat germ, avocado, and Oatmeal are other excellent nutritious foods.
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Five simple home remedies for hematoma
Read moreA hematoma is an accumulation of blood that occurs outside the blood vessels. These can arise in any part of the body, and they can even affect the organs.
What are the causes of a hematoma?
Typically, a hematoma is a condition which ensues when there is any form of damage caused to the blood vessels. This leads to the blood to leak, and it begins to pool up in an entirely new area where it forms a thick clot. The size of a hematoma depends on the severity and the location of the injury or health issue. Some of the common causes of a hematoma are- Traumas like accidents, strong coughs or sneezes, etc.
- Aneurysms
- Infections or autoimmune diseases
- Stroke
- Tumors
- Medications such as blood thinners
- Low blood platelets
Five home remedies for hematoma
There are certain severe forms of hematoma which mandatorily requires medical intervention. Although, for milder or moderate types damages, there are some home remedies for hematoma that can be used.- Turmeric Turmeric has antibacterial properties which makes it an excellent home remedy for hematoma. You just simply need to have a glass of warm water infused with some turmeric powder. Not only will this help in improving the blood flow but will also evade the affected area from further inflammation.
- Lavender oil Known for its soothing effects on the skin, lavender oil can swiftly heal any form of discoloration and swelling caused by a hematoma. Its antiseptic qualities help alleviate pain naturally. You can use it directly on the affected area.
- Diet Have foods that are rich in Vitamin C and K. This can help your body to heal internally at a faster rate. Ingredients like spinach, broccoli, dairy, prunes, eggs, cauliflower, cabbage, etc. are loaded with Vitamin K. Whereas for increasing Vitamin C intake, lookout for foods such as citrus fruits, guavas, red peppers, Brussel sprouts, kale, broccoli, etc.
- Toothpaste This may sound a little unconventional, but you can use toothpaste to subside the inflammation and discoloration caused due to the hematoma. Just mix some of it with a moisturizer and apply it directly on the skin. Cover it with a soft cloth and let it stay overnight. Then gently wash it off in the morning.
- OTC medications You can use OTC painkillers and topical creams to minimize the aching, inflammation and staining. However, seek the counsel of your doctor to evade any possible risks.
The above-mentioned home remedies for hematoma can be an efficient and easy way to deal with the discomfort. However, make sure that you are not allergic to any of the elements before you begin to use them.
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Benefits and guide to build a community garden
Read moreCommunity gardening can be a great hobby if you love nature. Gardening, in general, is very educational and makes you feel connected to mother earth. Gardening has many other benefits and advantages. Just spending quality time in a garden makes you positive and happy, you can only imagine the health benefits gardening has on you. It also makes you more compassionate as you are constantly caring for the plants you are nurturing.
Gardening is also known to bust stress and reduce your risk of a stroke. It helps you burn calories and while you work in the garden soaking up the sun, you get enough sunlight and soak up plenty of vitamin D, which helps strengthen your immune system.
A community garden is a great substitute for a personal garden. It is commonplace in a neighborhood where people who live in that neighborhood come together and do gardening collectively. There are many reasons for the existence of a community garden. Though the main reason is having your home grown vegetables and plants. Community gardens also help the people of that neighborhood to interact with each other and in turn have a strong community and give you a friendly environment to live in.
Community gardening also promotes healthy lifestyles. As mentioned above, gardening, in general, helps you with your health. Since a community garden is bigger than your personal garden, you get a variety of plants and vegetables grown by people in your vicinity. It also beautifies the neighborhood and promotes nature. Community gardens also restore oxygen and purify the air.
Community gardening also helps in personal skills such as math, general knowledge about the food, helps you understand the importance of community and teaches you stewardship. Keeps you aware of the environmental sustainability and other life skills. It is also a healthy alternative to the food you grow in your garden is organic and been taken care of by you and your community people.
If you do plan to start a community garden in your locality, here are some steps you need to take to get started:
- Get in touch with people in your neighborhood and find out who all are interested in a community garden
- Form a committee that will take major decisions about the garden on behalf of the entire neighborhood
- Identify what you have and what you will need to get started with the garden have a plan
- Collect funds from everyone who is willing to donate for this cause to buy the necessities
- Find a place where you can have a garden. Make sure the site is big enough to accommodate a community garden, get enough sunlight and get all the legalities in place
- Start the work along with others who have volunteered to start the garden
- Organize the garden as per the plan and requirements
- Set rules for the garden and gardening. It is essential to have certain rules and have them in writing
- Remember that this is a huge responsibility and regular maintenance is required. Make sure everyone is involved in bringing up the community garden