Apple nutrition

The apple is the only fruit deemed nutritious enough to keep the doctor away. This is because apple nutrition provides you with the vitamins, minerals and fiber needed to keep your body functioning at its best. As one of the most popular foods in the world, it is eaten raw and used as a flavoring agent in many recipes. Tasty and fresh, it is one fruit you can effortlessly add to your healthy diet.

Apple Nutrition Information

What makes apples so healthy? Firstly, they are low in calories. An average-sized apple contains less than 100 calories a serving. Secondly, it is loaded with dietary fiber. Fiber is the substance that helps break down the food you eat. It also helps to fill up you up, delaying hunger for longer. The third important reason is that it provides your body with plenty of vitamins and minerals.

apple nutrition

Vitamins found in apples include vitamin B-complex and vitamin C. Vitamin B is responsible for putting to work the enzymes necessary to metabolism. Without it, many systems of the body might start to show signs of deterioration. Vitamin C is a natural disease-fighter and facilitates the healing process by ridding your body of free radicals.

Another advantage of apple nutrition is the large amount of antioxidants you can receive by eating a single apple every day. Antioxidants are best known for their cleansing and restoration qualities. On top of cleaning the body of free radicals, these antioxidants also have a profound, positive effect on your wellbeing.

Apple Nutrition and Weight Loss

You can take advantage of apple nutrition to lose or control your weight. More specifically, you can eat apples to help control your appetite. Fiber slows the breaking down of food in your stomach. As a result, you feel full for hours before you get hungry again. This can prevent overeating and help you stick to your calorie goals.

Apple Nutrition and Diabetes

Whether apples are healthy for diabetics or not has been a debate for years. This is because apples have a significant amount of sugar and carbohydrates that can affect blood sugar levels. The medical community is in consensus that apples are in fact safe for diabetics to eat.

Unlike sugar that is found in processed foods, apples have natural sugar and moderate amounts of it.
They contain about 20 grams of carbohydrates. The best way to incorporate apple nutrition, therefore, is to use the fruit as a carb-replacement. Count it towards your daily carbohydrate count. Regardless of how healthy they are, eating too many carbs for diabetics can cause a disturbance is sugar levels.

How to Incorporate Apple Nutrition in Your Meal Plan

Apples make great snacks between meals when eaten raw. To maximize health benefits, eat the flesh with its skin. You can also slice or dice it into cubes to add to recipes. Count the calories and carbohydrate content of each apple to make sure you are going over your required daily calorie intake. Apple juice can also be healthy but store-bought juice tends to have higher amounts of sugar than
homemade versions.

Eating an apple daily can help counter many health problems. Rich with vitamins and antioxidants, they can eliminate disease-causing radicals and improve your body’s overall function. The high fiber content is helpful with managing your weight, and their naturally sweet taste can add flavor to your favorite meals.

Spaghetti squash nutrition

Spaghetti squash nutrition is steadily gaining popularity in health circles because of the large amount of nutrients it provides in a single serving. Unlike other winter squashes, it is less sweet in taste and lower in carbohydrates. With only 42 calories a cup, it is beneficial for dieters and can help diabetics manage blood sugar levels. Whether you want to shed extra weight or eating to control a chronic condition, spaghetti squash nutrition can put you on a fast track to better health.

What is Spaghetti Squash?

Spaghetti squash is a type of winter squash. What makes it unique is that its flesh forms strands that resemble pasta. Its yellow flesh only contains 4 grams of sugar to add a little sweetness to its taste. It can be served warm or chilled, and can be used as an ingredient or eaten as a savory side dish. The spaghetti squash is recommended by health professionals because of its nutritional benefits.

spaghetti squash nutrition

Spaghetti Squash Nutrition Breakdown

The spaghetti squash has an impressive nutritional profile. It contains every essential vitamin and mineral in varying amounts. The most prevalent vitamins are vitamin B and C. Vitamin B plays an important role in metabolism and in the production of blood cells. Vitamin C, on the other hand, assists the immune system in defending your body against diseases, and synthesizes proteins.

Spaghetti squash nutrition also offers an array of minerals. It provides potassium, magnesium, calcium, phosphorus and sodium. Potassium is the mineral that has the highest concentration. This mineral is needed daily to make sure that muscles function properly and that your body processes carbohydrates. It also regulates blood pressure and replaces the electrolytes lost during sweating.

Spaghetti Squash Nutrition and Weight Loss

With only 10 grams of carbohydrates, spaghetti squash is one of the best low-carb foods you can add to your plate. While some of these carbohydrates are from natural sugar, the rest comes from its fiber content. Fiber is considered to be a natural appetite suppressant because it helps you feel full for much longer. The squash also contains very few calories, which means you can eat as much as you can without exceeding your limit.

Another benefit of spaghetti squash nutrition for weight watchers is its low fat content. It only has 0.5 grams of fat, which ranks it high on the healthy food list. Much like watermelon, 92% of the spaghetti squash is water, which fills up your stomach without adding calories.

Spaghetti Squash Nutrition and Diabetes

Whether you are already on a diabetic diet or just starting one, spaghetti squash is definitely a food you should add to your menu. Not only does it have very few carbohydrates, it also works with fiber to prevent your blood sugar from spiking. It is the ideal food to add to your meals for a sweet treat that will not disturb your health.

Regardless of your state of your health, spaghetti squash nutrition can do wonders for your body. It is loaded with vitamins and minerals that optimize the function of every system. It also contains very low fat and calorie content, making it perfect for weight loss. By adding this sweet food to your diet, you can enjoy tasty, nutritional meals at more than half the calories.

Banana Nutrition

A fruit, flavoring and ingredient, bananas feature on almost every healthy meal plan. With more and more diets debuting on the health scene, banana nutrition is finally receiving the spotlight it deserves. While some recommend them as snacks, others have turned them into full meal replacements. Filled with a range of nutrients, you can easily add this fruit to your menu to benefit from banana nutrition.

Banana Nutrition Facts

Bananas are a powerhouse of vitamins and minerals. They also contain other substances that can ease common ailments and improve health.

Potassium

According to banana nutrition facts, they are well-known as natural food sources of potassium. Potassium is the mineral that regulates your blood pressure and ensures that your heart is functioning at its best. Potassium also nurtures the tissues in your nervous system. Bananas are so packed with potassium that they can provide 10% of your daily needs in a single serving.

banana nutrition

Dietary Fiber

Another vital substance that bananas provide is fiber. They have both insoluble and soluble dietary fiber. Both types of fiber are essential to digestion and cannot be made by the body naturally. Fiber helps to break down what you’ve eaten, move it along the intestines and bulk up your stools for waste to be excreted from the body. Bananas are also considered great foods for upset stomachs.

B-Vitamins

Whenever you peel and eat a banana, it releases certain amounts of niacin, thiamine, folate and riboflavin. These are all B-vitamins that help break down food. Folate, in particular, has been found to increase red blood cells and allows oxygen to move easily through your body. Pregnant women can benefit from banana nutrition by preventing conditions that affect fetuses.

Vitamin C

While most know citrus fruits to be the bearers of vitamin C, many are not aware that bananas are also great sources. With more than 9 milligrams inside each banana, the fruit can give you about 10% of the vitamin C you need every day. Vitamin C improves the resistance of your immune system and can help clean up free radicals that cause diseases.

Can Bananas Make You Fat?

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Bananas are often banned from extremely low-carb diets. Although they are low in calories, they are high in sugar. The sugar in a 6-inch banana forms 75 out of 100 calories. Unfortunately, this sugar can be stored as fat if your body doesn’t use it up. This is not to say that bananas are fattening. They can be if you eat more calories than you need. Banana nutrition research suggests that in addition to vegetables and whole-grain bread, it is one of the healthiest sources of carbohydrates in the world.

How to Incorporate Banana Nutrition in Your Diet

Eating a banana raw is always recommended. However, you can blend it with other foods like yoghurt, muesli, fruit salads and smoothies. It is not uncommon for bananas to be mixed into mashed potatoes or foods with a similar consistency. It is a great sweetener alternative and contains far more nutritional benefits than processed or commercially-baked treats. Whether you use it as a snack or flavoring, balance it out with plenty of protein and healthy fats.

According to banana nutrition data issued by the World Health Organization, bananas have been deemed as one of the world’s healthiest foods. It is loaded with potassium, vitamins and fiber to regulate digestion, toughen up immune system and aid nerve function. Easy to add to any diet, anyone can improve their health through its nutritional benefits.

Natural anti inflammatory foods

Inflammation is a bipolar symptom that can either be an indicator of recovery or deterioration in health. If it caused by your body fighting bacterial infections, it is good. However, if it is a result of arthritis and similar illnesses, it might mean existing conditions are taking a turn for the worst. Because of its potentially dangerous consequences, it is always wise to keep a kitchen full of natural anti inflammatory foods.

What is Inflammation?

When your body becomes infected with a virus or infection, the white blood cells team up with certain chemicals to fight against it. If it lasts for a short period of time, it can be a sign that your body is healing from the attack. However, if you have arthritis, fibromyalgia, joint problems, backache and similar conditions, it might mean your immune system is fighting against itself. This is why people with these conditions need to eat a diet rich in natural anti inflammatory foods.

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Inflammation is not only caused by infections or chronic conditions. It can also occur during injuries as well. Cutting skin, falling, over-exercising or simply knocking into something can lead to inflammation. Normally, the body heals itself from these blows. However, it can happen that inflammation can cause further inflammation.

Symptoms of Inflammation

Inflammation occurs in stages and usually begins with minor irritation that progressively gets worse. It is then followed by pus formation and discharge. Eventually, cells will begin to granulate, causing masses of tissue to appear around the area. Symptoms can include pain, swelling, redness, loss of function in the body part and feeling heat. At this time, you should control it as much as possible by consuming natural anti inflammatory foods and medications.

Who is at Risk of Inflammation?

You are more likely to experience inflammation when you have conditions like arthritis, asthma, bronchitis, fibromyalgia; bronchitis, appendicitis, meningitis, diabetes or dermatitis. Excessive intense exercise, ingrown toenails and untreated scratches can also lead to inflammation.

Natural Anti Inflammatory Foods

anti inflammatory foods

It is crucial for people suffering from chronic inflammation to maintain a diet centered on natural anti inflammatory foods. In addition to reducing inflammation, these foods also contain nutrients that can benefit anyone looking to improve their health. They can help prevent common ailments that lead to inflammation like sore throats, flu and sinusitis.

Ginger: this root has long been used medically because of its healing properties. It is commonly used to treat pain associated with arthritis.

Turmeric: known for its natural anti inflammatory properties, it reduces symptoms through a substance called Curcumin.

Green tea: a power supplier of antioxidants, green tea is one of the most professionally recommended natural anti inflammatory foods.

Fish: salmon, sardines and tuna are fish rich in omega fats that have been researched and found to control inflammation. Nuts are also great sources of omega 3 fatty acids.

Soy and Tofu: these are great vegetarian options that have positive effects on inflammation and pain in joints.

Low-fat dairy: if you are not lactose-intolerant, you might find dairy products with low fat content to be effective at managing inflammation.

Whether you’ve been suffering from arthritis for years or just took a hard fall, you can keep inflammation under control through a diet of natural inflammatory foods. Not only can food help to reduce inflammation, it can also speed up recovery and restore your health.

What is considered as magnesium rich diet?

Magnesium is much more than just an element on the periodic table. It is an essential mineral that directs and coordinates many processes in the body. From nerve function to digestion, it holds many benefits to your health. Eating a magnesium rich diet, therefore, can improve your health significantly and prevent the harmful symptoms that are commonly associated with a deficiency.

What is the Purpose of Magnesium?

Magnesium is one of the most prevalent minerals in the body, provided you regularly eat a magnesium rich diet. It is instrumental to many bodily processes, but is best known for its ability to strengthen bone and muscle. It also plays a vital role in digestion and has been linked to immune system function as well. Magnesium supplements have become popular over the years. However, making adjustments to your diet is perhaps the easiest and most beneficial way to receive a healthy dosage.

Symptoms of Magnesium Deficiency

magnesium rich diet

Having low levels of magnesium can produce several symptoms. Some of the most obvious indicators of low magnesium levels are muscle weakness and twitching, leg cramps and pain the feet. It is also possible to experience fatigue, low appetite, headaches, vomiting and nausea. Having pain the neck and back can also be signs.

When symptoms become worse, you might experience numbness in the limbs, unusual heart rhythms, seizures and sometimes changes in personality. Only a small percentage of magnesium is stored in the blood. This is why it is often challenging for physicians to diagnose a deficiency. It is therefore advisable to change to a magnesium rich diet and see if these symptoms improve.

Foods in a Magnesium Rich Diet

Fruits and vegetables are sources of many nutrients, one of which is magnesium. Fresh produce, particularly leafy greens and dried fruit, contains anywhere from 80 to more than 500 milligrams of magnesium. Spinach, kale, chard, bananas and figs can enrich your mineral intake.

Instead of just eating the flesh of vegetables and fruits, you should also look for seeds as well. Pumpkin and squash seeds have long been reliable suppliers of magnesium. Other seeds include sesame, flax and sunflower seeds. Fish like mackerel and tuna provide both magnesium and protein, while beans make great side dishes and ingredients for meals. For snacks that complement your magnesium rich diet, choose mixed nuts and delicious dark chocolate.

Supplements versus Magnesium Rich Diet

If your magnesium levels are dangerously low, your doctor might recommend supplements in addition to a magnesium rich diet. Avoid self-medicating at all costs. An overdose can cause diarrhea, nausea, dehydration and in serious cases, kidney problems. Unless advised otherwise by a doctor, aim to increase intake through a magnesium rich diet rather than through supplements. Magnesium should not be increased in isolation. Include as many vitamins and other minerals in your meal plan as possible.

Increasing your mineral intake can be as simple as switching to a magnesium rich diet. Although cases vary from person to person, adopting a healthy meal plan is always advantageous. Speak to your physician about your magnesium needs, and determine a dosage that is safe and effective.

Best diet for hypoglycemia

Hypoglycemia is a term that is all too familiar to diabetics. In fact, many patients are already on some version of a diet for hypoglycemia recommended by a physician. This condition, however, is not only associated with diabetes and can affect anyone. It can be caused by a variety of factors, and exhibits symptoms that might worsen if left untreated. Luckily, with a few changes in diet, you can successfully improve your health and prevent future occurrences.

What is Hypoglycemia?

Hypoglycemia is a term used to describe extremely low blood sugar. The human body turns food eaten into a sugar called glucose. Glucose is the main source of energy. However, for glucose to convert to energy, it needs help from insulin. The purpose of insulin is to regulate the level of glucose in your blood. If you have too much glucose and little insulin, it is called hyperglycemia. If your glucose is low and insulin is unusually high, you have hypoglycemia.

diet for hypoglycemia

Causes of Hypoglycemia

The most common source of this condition is injecting too much insulin. It is possible for diabetics to overestimate their dosage. However, in some instances, diabetics can take the correct amount of insulin but find that it is too much for the body at a particular time. This is often the case after exercise.
For non-diabetics, the usual causes can be certain medications, excessive alcohol intake, eating disorders; kidney conditions, liver disease, issues with the endocrine and tumors growing in the pancreas. Although some cases require medical attention, most people can effectively control and prevent an overproduction of insulin with a diet for hypoglycemia.

Symptoms of Hypoglycemia

People who regularly suffer from low blood sugar are familiar with the early symptoms. These can include shaking, sweating, an accelerated heart rate and unusual hunger pangs. Some people also experience tingling in the lips, pale skin and anxiety. If symptoms become severe, they can cause mental disorientation, seizures and even loss of consciousness.

Recommended Diet for Hypoglycemia

Before listing the foods in the diet of hypoglycemia, it is important to understand what the diet is intended for. A good diet for hypoglycemia slows down the rate at which glucose is released into the blood. Processed and sweetened foods are not only overloaded with carbohydrates, but can cause a glucose spike because they are digested quickly. When this happens, the pancreas can produce a lot of insulin to handle this load. Therefore, recommended foods are ones that are harder to digest to prevent a spike.

Foods in Diet for Hypoglycemia

To prevent blood sugar spikes, it is highly advisable to stay away from processed foods. The best foods to manage your sugar levels are eggs, whole fruits, vegetables, salmon; chicken, whole grains, nuts and cheese. Olive oil can be used for cooking or dressing salads. Regular chocolate should be replaced with antioxidant-rich dark chocolate. Yoghurt is also a safe choice of snack.

The general rule of thumb is to eat foods in their natural state. Anything packaged, modified or commercially prepared might contain harmful sugars and carbs. A diet for hypoglycemia should contain complex carbohydrates instead of simple ones. Complex carbs release glucose slowly throughout the day, which means blood sugar levels are likely to remain level.

What you eat has a significant impact on your blood sugar levels. Hypoglycemia is easily triggered when you consume foods that are easier and faster to digest. To maintain a great diet for hypoglycemia, select natural products and avoid processed foods filled with simple, unhealthy carbohydrates.

Effective foods for an upset stomach

Stomach problems can be caused by anything from eating too much to lactose intolerance. In some cases stomach upsets can be mild and in others more severe. Whether you are having a random episode or have chronic digestive conditions, you should always have foods for an upset stomach handy to remedy your symptoms.

Causes of an Upset Stomach

Sources of stomach aches can be classified as food, lifestyle and medical causes. When your stomach upsets are caused by food, it usually means that what you ate or drank is contaminated with bacteria or parasites. Another reason might be that you simply ate too much and your body is trying hard to process the food. Eating spicy or greasy food can lead to indigestion as well.

foods for an upset stomach

Lifestyle causes include eating on the go, stress, smoking and excessive alcohol intake. If you have recurring problems with your stomach, you might have medical digestive conditions such as Irritable Bowel Syndrome, ulcers, constipation and lactose intolerance. For those with chronic conditions, it is advisable to make foods for an upset stomach a part of daily diet.

Foods for an Upset Stomach

Foods for an upset stomach are those that can help relieve the symptoms of digestive problems. These foods should not only be consumed when the stomach becomes upset. They can also be incorporated into your diet to prevent future issues.

Bananas:

Bananas are one of the most recommended foods for an upset stomach because of how easy they are to digest. Because they are so gentle on your digestive system, they are often eaten by professional athletes to keep their stomachs in check. They also contain a substance called pectin that is capable of firming up loose stools.

Papaya:

Papayas not only soothe disturbed stomachs, but can also facilitate digestion. This is the perfect food to eat if you feel constipated. It contains enzymes that acidify your stomach to aid digestion.

White foods:

White rice, bread and potatoes are often overlooked but they can be very effective foods for an upset stomach. Because these foods can contain a high number of carbohydrates, they should be limited in your diet. They are ideal for temporary relief, but for a long term solution, opt for brown rice, whole-grain bread and sweet potatoes instead.

Apples and apple sauce:

Apples have the same benefits as bananas. They are the perfect remedy for diarrhea because they help harden loose bowel movements. Apple sauce is sometimes preferred over hard apples because they are cooked and therefore easier to digest.

Tea:

Herbal teas are generally great for solving stomach ache. However, two types in particular are the most effective. Chamomile and peppermint teas are foods for an upset stomach that people with IBS, nausea, constipation and diarrhea should definitely add to their kitchen cupboard.

Other great foods for an upset stomach include soup, ginger and crackers. Home remedies like salty broths and yoghurt should be consumed with caution. Dairy might have the opposite effect for lactose intolerance people. Salty broths contain a high sodium content that might be dangerous for those with high blood pressure.

Stomach aches can range from being inconvenient to downright crippling. You might not always know the cause of the stomach upset. However, if your problem is persistent, it is wise to let your doctor rule out digestive conditions. Whether stomach aches are occasional or chronic, keep a cupboard full of foods for an upset stomach for when you need them.

Foods for an upset stomach can only help in a limited way. It is still best to consult your doctor.

Iron rich foods list

Iron is a powerful element you can increase in your diet through consuming more iron rich foods. It aids in transporting oxygen throughout your body to improve respiratory, cognitive; cardiovascular and immune system function. The amount of iron you eat needs to be balanced. Too little iron can lead to a dangerous deficiency. However, consuming too much can potentially lead to death.

What Does Iron Do In The Body?

One of the most important functions of iron is in breathing. It helps distribute oxygen to the lungs and transports carbon dioxide back to lung arteries to be exhaled. Other responsibilities iron holds is the production of red blood cells, enzymes and energy. The level of iron in the blood therefore affects your energy levels, brain function, muscles, the rate of recovery from diseases and much more. Although supplements are available, the best source of this element is iron rich foods.

iron rich foods

Symptoms of Iron Deficiency

When your body runs low on iron, the result is usually anemia. Anemia is a condition that causes fatigue and has associated symptoms like muscle weakness, headaches, dizziness, cold hands and feet, pale skin and shortness of breath. The severity of these symptoms varies from person to person. Anemia occurs when iron levels are disturbingly low. However, it is possible for patients to have no symptoms at all.

When you are not eating enough iron rich foods, it can also cause unusual symptoms apart from anemia. Some patients report having cravings for items like ice cubes, dirt and even paint. Other uncommon signs of a deficiency include an uncomfortable feeling in the limbs, swollen tongue, brittle nails; black stools, prolonged menstrual period and cracks on the mouth.

How To Add Iron To Your Diet

Physicians often advice patients suffering from a deficiency to eat more iron rich foods. Consuming iron this way is safer and rarely produces side effects. Supplements should be considered when diet does not improve the condition. It is important to get permission from your doctor before taking iron supplements. An overdose can lead to unwanted effects on your health. It is also not uncommon for overdoses to be lethal.

List of Iron Rich Foods

Increasing you intake of iron can be simple if you are committed to a healthy meal plan. The best foods to add to your diet include egg yolks, red meat; turkey, chicken and liver. Among the top vegetables and fruits are leafy greens like spinach and kale, as well as dried fruits like raisins and prunes. Healthy carbohydrates with plenty of iron are whole-grains. Protein sources are beans, lentils and soybeans. Seafood like clams, oysters and scallops can also have huge benefits to your health.

Physicians and dieticians advise patients to couple iron rich foods with plenty of vitamin C. Consuming vitamin C in conjunction with iron can assist in absorbing the element much easier. If you are taking supplements, ask your doctor how to combine diet and dosage to prevent an overdose.

More and more foods are being packed with iron like never before for good reason. Iron is an essential element your body. Without it, systems can collapse and cause serious health effects. However, it is equally important to monitor your intake to prevent an overload.