10 BENEFITS OF EATING AN APPLE A DAY

BENEFITS OF EATING AN APPLE A DAY

“An apple a day keeps the doctor away”

This is the old proverb we are familiar since our childhood.

You know that Apple is one of the common fruit available in the markets. Rich in vitamins. A healthy snack everybody loves to eat.

Apple is produced by a tree named “Malus pumila”. The most grown trees cultivated worldwide. There is a large number of apples produced from more than seven thousands of cultivars in the word. This is resulted in a huge range of desired characteristics to be available.

What are the health benefits of eating an apple every day associated?

In the list of benefits of eating an apple every day, you will find here

1. Highly nutritious
2. Rich in anti-oxidants
3. Lots of fiber
4. Reduce the risk of developing cancer
5. Weight loss
6. Good for heart
7. Lower the risk of all types of Diabetes
8. Help to fight against Asthma
9. Good for bone health
10. Protect your brain

Is eating an apple a day good for you?

While discussing the benefits of apples, a question you can ask simply, is eating an apple a day is really good for you?

The answer is very simple. Yes

Let’s discuss in detail

Apple nutrition information

Apple is a nutritional powerhouse. Yes, you should eat an apple a day. Eating an apple a day not only keep your doctor away but to support the body to fight with diseases.

An apple contains 85% water. This means, it is hydrating as well as energizing. One big apple has 115 calories. If you peel it, then you will lose most of the calories. 

One big apple provides Potassium, Dietary fiber, Vitamin A, Vitamin C for the daily recommended values.

Apple antioxidant content

While extending the benefits of eating an apple a day and to know what makes apple real nutritious is its antioxidant content. Apple is the most powerful antioxidant supplement source. Apple is the best antioxidant supplements like polyphenols.

General population loves to eat apples. Apples are a large contributor of phenolic compounds in America and Europe. Especially, the peels of apple are rich in phenolic. 

Fiber

Real apples, not juices are the good source of fiber and water. You can feel satisfied with taking extra calories. Eating an apple a day before meals cut off the hunger and helped to reduce the remaining intake into few calories.

Fibers in apples are more than bananas. One large apple provides 5g of fiber or 21% of the total daily value. A chopped apple, salad or light snacks contain 3g of the fiber of 12% of your daily intake.

Apple juices roughly provide the same amount of sugar similar to the coke or sprite. 

Apples fight cancer

Are apples good for cancer?

Apples have properties which help to prevent cancer. The anticancer properties that help to stop inflammation, cardiovascular disease and infection.

Pre-clinical search studies show that have an apple constituents kill some time of cancers as

• Liver Cancer
• Breast Cancer
• Multi Drug-resistant Cancer
• Esophageal Cancer
• Stomach Cancer

How many apples a day to lose weight?

Apples have low calories. Studies show that weight loss issues can easily be resolved if you make the hobbits of eating apples every day.

Because apples have friendly fibers which help in weight loss. A medium sized apple provides four grams of fiber. Eating the fibers slow down the process of digestion which helps you feel more energetic with fewer calories.

Without any side effects, apples have significantly reduced the belly fat for overweight individuals. This is possible with polyphenols which apples have to play an important role in the metabolism of all types of body fat. 

Heart health benefits of apples

Over the last few years, many experts suggested that the polyphenols antioxidants capability of apples and apple juices help to prevent bad cholesterols. This is linked to lower heart diseases. It helps to lower blood cholesterol levels.

Since apples are rich in fiber which helps to clear the blockages of heart arteries. Study shows an apple a day can lower the hardening risk of arteries by 40%. 

Green apple for diabetes

Green apples have more fiber than red. Yes, more carbohydrates than red apples.  Green apples beneficial for the reducing of type 2 diabetes. Also, the GI rating is 39 which means lower glycemic food.

Eating one apple without peeling the skin because the skin has the most nutrition’s. Eating too many apples can cause you the rise in blood sugar levels. Use the medium size apples instead of the large one.  

Apple good for asthma

Eating an apple a day helps pregnant women to prevent asthma. Childhood asthma is a growing problem in the world. Researchers suggest eating more apples during pregnancy to protect children against asthma. 

Apple is good for bones

Apple promotes bones health. This is possible because it contains a significant amount of vitamins C, potassium and fibers. Apple contains boron, a mineral needed for our bodies to help metabolism. 

Apple is protecting your brain

Eating an apple a day good for brain health. It boosts the production of acetylcholine a chemical that transmits messages between nerve cells. Peers of apples are good for cardiovascular health.

Apples have high levels of quercetin. Quercetin blocks free radical which can cause damage brain cells and other cell types. It also helps to boost memory loss and strokes. 

Conclusion

It might not be possible to keep you away from the doctor by eating an apple a day. But, surely its sweet, crispy and crunchy flavor promote weight loss and body efforts to fight with many dangerous diseases. This is only because apples are high in fiber, phytonutrients, and antioxidants.

How many apples should you eat in a day?

EASY SNACKS FOR KIDS TO MAKE

EASY SNACKS FOR KIDS

Unhealthy snacks are very common nowadays. They are filled with artificial ingredients, sugar, and refined flour.

Instead of refined foods, your child’s need some good energy and nutrition’s.

So you can ask here!

What are some good snacks for Kids?

In the list of kid’s friendly snacks, here you can find the healthy and delicious one

1. Yogurt snacks for toddlers 

2. Popcorn snack for toddlers

3. Cottage cheese snacks

4. Out meal snacks

5. Sweet potato snacks for toddlers

6. Carrot sticks snack

7. Fruits snacks


Let's discuss in detail

Yogurt snacks for toddlers

By using different fruits like strawberries, mangos, bananas and apple, you can make fruit Yogurt pops. Simply, cover the fruit in yogurt and sprinkle chopped coconuts on it.

This is a fun fruit Yogurt snacks. Your kids will love it. You can add sweet ingredients and enjoy it. Fresh fruits are simple ways to balance the yogurt taste.

Plain yogurt is a healthy item for your breakfast or dinner. Add a lot of fresh fruits and whole wheat in your foods. 

Popcorn a good snack for toddlers

You might be considered popcorn as unhealthy. But, the truth is that it is not. Why?

Popcorn neither junk food nor unhealthy. But it has a really good nutritious whole grain. Until unless you topped it with unhealthy items, it is a healthy snack for your kids. There are a few types of popcorn snacks like

1. Sweet and Salty

2. Skinny Peanut Butter

3. Spicy Curry popcorn

4. Dark Chocolate

5. Salted peanut butter caramel

You may be trying to use popcorn for weight loss. Popcorn snacks are rich in fibers and low in calories. If you use butter with it, then it might be possible that you will take more calories than usual.

Is cottage cheese healthy snack?

Yes, off course. Cottage cheese is a healthy snack. But you may want to know why?

Because it has a rich nutritious. Cottage cheese has very low calories. It has mild favor. For the last few recent decades, its popularity increases day by day. It is recommended as a healthy part of a diet. Not only it has lots of protein but rich in essential nutrients.

Here you can ask a question. Can cottage cheese will be bad for you?

Because it is a rich source of protein, vitamins, and minerals similarly as calcium. As you know that there are many important nutrients for good health. However, the presence of sodium in it may be against the benefits. So, moderation is the key factor.

Is Oatmeal good snack?

Oatmeal is a kid-friendly snack with a lot of benefits. High in fibers. And, whole grain oats supplying stream source of energy to your lovely kid's brains and bodies drawn up all the morning long.

Oatmeal is a healthy and delicious snack. It lover cholesterol levels. Oatmeal is light and earthy flavor and it can be enhanced when it is toasted in microwave oven or sprinkled with comment cinnamon powered.

You can start to give oatmeal to your babies at the age of six months. In fact, it is the very initial solid food you can actually start to give your children’s. 

Sweet Patatos

Sweet potatoes snacks are a rich source of Vitamins A which keep you and your children healthy. It acts as an antioxidant in your body. Babies are loving it. It is the favorite because of its natural bright color and sweetness. But, they forget it once become older.

If you are counting carbs, then you might choose sweet potato occasionally. It has starches and loves carb vegetables.

Sweet potatoes are considered to be low in GI “glycemic index” as compared to regular potatoes which are very GI. However, baked sweet potato is a good choice. Sweet potato nutrition facts will help you to meet your daily needs.

Carrot sticks

Carrot sticks are tasty, crunchy and rich in nutritious. Fiber, vitamin K, Potassium and antioxidants are the source it has. Lots of health benefits. Carrots nutrition lower your cholesterol levels and friendly food for weight loss.

Encourage your children’s to eat carrot sticks snacks because it is super healthy. Don’t just put plain cooked on a plate. Present them in entertaining ways so that they love it to eat it. 

Easy fruit snacks for kids

Fruit snacks are very similar to gummy candies. Baby fruit snacks are the sugary processed foods marketed in many countries.

Children’s fruit snacks have more sugar than normal gummy candy. But usually, it has less protein. In fruit snacks, the main content is sugar. Derived from grape and apple juices.

Well known snacks for kids are Welch’s, Kellogg’s brands.

Conclusion

Taking the snacks is a healthy way to maintain energy levels and mental clarity. Snacking regularity helps to maintain body sugar levels.

Healthy snacks are essential for the growing child’s. Baby snacks must be a part of a diet that helps kids to refuel between the meals. The small stomachs of toddlers filled quickly and they burn the energy fast. Healthy and fruity snacks give their bodies the nutrition’s they needed. 

Which of the snacks your children love to eat?

Please leave your feedback in the comments section.

BEST CHILDREN VITAMINS YOU ALWAYS WANTED

Children Vitamins

Give me 10 minutes. I shall give you the truth about children vitamins.

Do your food meet with the requirement of your toddlers? 

Children have different nutritional needs from teens. Many parents worried that their children are not properly consuming food. Children are picky eaters. Some children refuse to eat anything other than favorite items. Some will try new foods.

Multivitamins not compulsory for all of healthy child’s who are grew normal. Raw food is the best source of energy and nutrition’s. Your children might be getting more minerals and vitamins then you thinking of.

9 months after birth, most of the child’s immune system begins to respond strongly. Until 24^th month of their ages, they improved in the body response to polysaccharides. 

Best children Vitamins

Here you can ask a question. How can I boost my child immune system naturally? There are many habits you can adopt. Like,

Give more vegetable and fruits

Boost sleep timing

Feed your breast milk

Exercise

Guard against germs spreading

Many cereal, orange juices, and milk are important. They contain the best vitamins, calcium, and iron.

Health departments recommend that babies till the one year age should be given some daily supplements. Best children vitamins and minerals are very effective. Many experts agreed and recommended vitamins from a balanced diet that must include milk, proteins, chicken, meats, and eggs. Also, whole grains and oats are key to include in your children diets.

Who will be needed best children vitamins supplements?

Best children vitamins recommend for the following kids,

Kids who are not regular eater.

Children’s who are not eating enough.

Having chronic conditions especially if they take medicines.

Kids who are eating lots of fast foods and processed foods.

Kids who are drinking a lot of carbonates which lead to leach vitamins and minerals.

Top Children vitamins and minerals

Few of the below-mentioned vitamins and minerals are critical for growing kids

Vitamin A

It promotes normal growth. Bones and tissues repair. Beneficial for eyes, skin and immune system.

Source: Eggs, vegetable, cheese, and milk.

Vitamin B

B vitamins family is key in our life. B2, B3 & B12 helps metabolism and nervous systems.

Key sources are fish, nuts, beans, soybeans, and chicken.

Calcium

Helps for strong bones for growing children’s. Yogurt, cheese, milk and orange juice.

Iron

It builds muscles. It is essential for red blood cells. Iron deficiency is risky. Especially for the girls when they begin to menstruate. Source include beef, spinach, and beans. 

Conclusion

Supplements children vitamins are not a replacement of healthy foods. Encourage your children to eat the foods they love. Make nutrition’s fun for them. Do things flavourful for them. 

Allow your children to drink more juices and milk. Let them free to make a vegetable pizza. Let your child pick fruits in the market and place it in their own home area where they like. All the tips can go a long way to overcome their fears. Surely, they consume the vitamins they needed.

Do you care about your children vitamins? 

Leave your feedback in the comments section. 

5 SMALL STEPS TO IMPROVE YOUR HEALTH EASILY AND EFFECTIVELY

How to improve your health and Fitness

Do you want to get a better shape? Do you really want to get better sleep at night? Are you dreaming to drop fifteen pounds in summer?

If you are one of those whose answer of the above questions is “Yes” then, you are the lucky person. You are the person who really wants to continue your efforts to take the small steps to improve your health to reduce the risks of diseases, aging process and surely feeling better.

Improve your health

Your activities, sleep, stress, and health matters are the key factors for preventing obesity. And, you can also save yourself from many heart diseases, many forms of cancers & diabetes as well. But, the challenge is to how to maintain it? What are three lifestyle changes you can make to become healthier?

Setting the right goals and objectives for the health-related are very important. Many small and realistic steps proven health habits and achieved long term goals.

Sometimes, it can feel frustrating, overwhelming and expensive because the changing you want is bit expensive. But the great news is that and sometimes the best thing for your health is free. Most of us just neglect it.

How can small changes be made healthy?

I don’t think so that anybody is not wanted to be physically healthy. No one will choose to be sluggish, overweight or tired all the time. I don’t know who want to visit his doctor clinic more often for the prescription of medicines for diseases. Unfortunately, statistics show different results.

Today, I am going to share some of the small changes which will make you move closer to enhance your health. Don’t pick all in one. Pick the right one which will definitely impact on you. 

5 Small Steps to a healthy lifestyle

Below are the 5 ways to improve health.

Get Enough Sleep

Sleep is a basic human necessity. Getting enough sleep helps us to feel active, strong and happy.

Sleeping

Sleep helped out your body, mind and keep them healthy. Most of us need 6 to 8 hours of sleep on a regular basis each night.

Set consistent and regular bedtime. If you are not likely to get enough sleep, then sleep deficiency occurs which will be considered to be very bad for your health. 

Drink more water

A general rule is to drink more water when you are thirsty. Pay more attention to your body and grab a drink. Your body knows when and how much it needs to drink water. We have to understand the mechanism of thirst.

Water

In some cases, drinking too much water in a short time can be dangerous. So, here a question arises that what will be effects of not enough drinking water? Very simple!

It can lead to decreased urination. Your body will be dehydrated.

Eat more fruits & vegetables

The induction of more fruits and vegetables are good for our health. Plenty of eating fruits and vegetables may reduce the risks of many diseases.

Fruits and Vegetables

Fruits and vegetables are rich in minerals and vitamins which keep us feel healthy and energetic.

Cut back on sugar

I never say that don’t eat sugar again. But the truth is that we consume sugar on a regular basis. It’s time to look for the alternatives. Replace the candies and other sweet snacks and fill our desk with healthier items.

Sugar

Too much consumption of sugar can lead to weight gain. Cut back on sugar will just the beginning of the health benefits. Removing the sugar from your diet is the single crucial aspect to improve your health.

Be physically active every day

One of the important aspects of a healthy lifestyle is to be physically active every day. Many people think that they don’t have enough time for any regular physical activity. They feel too much tired all the time. But engaging for physical activity is very important for them.

Physical active

Increasing flexibility contributes to physical health and fitness. And, strengthening the muscles is beneficial for the overall body strength.

Study the component of physical fitness.

What steps will you take today to a healthier lifestyle?

A guide to learn basic nutrition concepts

Basic Nutrition Definition

Fear? No no no.

Fear not if you use basic nutrition in the right way!

Nutrition is not something influences our food choices but it can be what we eat on a daily basis.

A healthy lifestyle and best diet are the weapons to fight many diseases. Understanding the basis and fundamentals of basic nutrition can help you to get on the right track.

Many populations and regions have lack of diets and basic knowledge of nutrition.

There are many things to learn about the basics of nutrition. So, first of all, let’s check what is nutrition?

In very simple words, it is energy taken from food which we consumed on a daily basis.

There are lots of things to learn about nutrition. But the basic nutrition concept is very simple. Your body is like a working machine which consumes what it needed. And, get rid of the rest by urine and other wastes.

Basic Nutrition

In this article, you will learn about the basic nutrition concepts and with some examples of nutrients. 

Basic Nutrition - what are essential nutrients?

A nutrient is a substance which provides nourishment for life and growth. These are the building blocks of the living organisms. These are the substances required to the body for performing of the basic functions.

Basic nutrients are the compounds which body cannot produce itself in enough quantity. It must have come from food and they are good for diseases.

For the animals the energy sources are of some amino acids which combined creates proteins (a subset of the fatty acids) and certain minerals.

List of nutrients

As mentioned above in the article, nutrients are the key substance for the body. Now the question arises that how are nutrients used?

Essential Nutrients

The nutrients that break down in basic units are carbohydrates, proteins, and fats. Each of it travels down on a different path and fuel the whole body production with (Adenosine Triphosphate). It is our body’s ultimate energy currency. 

What are the 6 nutrients and why do we need them?

While sorting out the list of nutrients, you may want to know about why we need them.

They belong to six classes, that is

Fats
Vitamins
Minerals
Carbohydrates
proteins
Water

Fats: Our body uses fat as a fuel and it is a major storage form of energy in the body. It is an essential part of our diet. There are 4 types of fat, that is saturated, monounsaturated, polyunsaturated and trans fat.

Vitamins: Vitamins keep your vision sharp and clear as well as keep your bones strong. And, keep your nails, skin, and hair glowing and healthy.  Some of the examples are, vitamins A, B, C, D, E & K.

Everything about nutrition

Minerals: Minerals are the chemicals that regulate your body process. For example, potassium. It helps your nerves and muscles function. 

Carbohydrates: The main energy source for the brain is carbohydrates.

Proteins: Proteins are responsible for the major structural components of a cell.

Water: Water is the most important nutrient all from above. All the humans and animals required water. Some certain metabolic reactions are created by the water in our bodies. It is a very essential nutrient because it delivers elements like minerals and vitamins to the cells. Also, it plays a vital role in eliminating waste from our bodies.

A conclusion of nutrition: 

A good and healthy lifestyle is key. You cannot destroy it with one unbalance meal nor can you develop in one day. Health is a combination of many factors. It includes good nutrition, a positive attitude, and regular exercise.

Take care of your body. Feel pride in your accomplishments. Both of them will improve your physical and mental health.

Have you maintained a balanced life?

Leave your positive feedback in the comment section.