The Best Foods to Eat for a Bikini Body Green Tea Green tea contains certain chemicals called polyphenols and catechins that boost metabolism and help burn fat. Including 2-3 cups of green tea in your diet will help reduce that waistline, as well as provide a host of other health benefits. Apples Apples are one of the most popular negative calorie foods. This means that an apple burns more calories that it adds to the body, while being digested, making for a great, tasty snack that does nothing to add to body fat. Olive Oil Olive Oi, Mono-unsaturated fats like those found in olive oil, work to reduce belly fat and don’t increase calorie intake. Eggs Eggs are a great source of protein and contain essential amino acids that the body needs to build everything from muscle fibres to brain chemicals. It is the perfect breakfast food, and ensures you feel less hungry during the day and reduces that urge to snack.
How to Get a Flat Tummy The body gets its energy from stored fats in the morning as there are still no ready carbohydrates available. Performing fat burning exercises in the morning before breakfast makes you burn the fat stored all over your body. Some sort of physical activity is the best way to get rid of stomach fat. If your job does not allow for much physical activity, you can incorporate at least 30 minutes of every day to exercise. Best exercises to get a flat tummy, swimming, bicycling, jogging, climbing stairs, skipping rope and running are some of the easier cardio exercises you can do on a daily basis. Early morning is the best time of the day to work out. You can choose any of the easy cardio exercises mentioned above for 30 minutes a day for 5 weeks and watch your belly fat gradually disappear.
Best Superfoods for Weight Loss Apples An apple before each meal helps you lose weight. High in pectin and fiber so you feel full longer. Bake apples with the center filled with walnuts and a sprinkle of brown sugar. **************** Bananas A slightly green, medium-size banana will fill you up and boost your metabolism with its 12.5 grams of Resistant Starch. Even a ripe banana still ranks high on the list of foods containing RS, with almost 5 grams. ***************** Tomatoes very low in calories, source of vitamin A, C and antioxidants. Use cooked and raw. Try halved tomatoes sprinkled with parmesan cheese and broiled until cheese melts. **************** Grapefruit Even if you changed nothing else about your diet, eating half a grapefruit before each meal may help you lose up to a pound a week! **************** Blueberries Best known for their anti-aging effects, blueberries, while tiny, are a powerful figure-friendly eat A 1-cup serving sets you back only 80 calories, and helps you feel full with 4 grams of fiber.
How To Cut Down Fat This is well known that eating food that increases fat in the body causes many ailments and affects the regular body metabolism. There are certain food ingredients when taken regularly will burn the fat in the body. Less fat in the body is always healthy. Here are the food ingredients that cut down fat. Turmeric : Regular intake will help reduce bad cholesterol and high blood pressure. It will increase blood circulation and prevent blood clotting and helps to prevent heart attack. Cardamom : This is considered one of the best digestive aids and is believed to soothe the digestive system. Chillies : Foods containing chillies are said to be as foods that burn fat. Chillies contain capsaicin that helps in increasing the metabolism. Curry leaves : These leaves flush out fat and toxins, reducing fat deposits that are stored in the body, as well as reducing bad cholesterol levels. Garlic : An effective fat-burning food. Mustard oil : This has low saturated fat compared to other cooking oils. Cabbage : Raw or cooked cabbage inhibits the conversion of sugar and other carbohydrates into fat. Moong dal : The bean sprouts are recommended as a food replacement in many slimming programmes as it has a very low fat content. Honey : It is a home remedy for obesity. Buttermilk : Regular intake provides the body with all essential nutrients and does not add fats and calories to the body. Cinnamon and cloves : These spices have been found to improve the function of insulin and to lower glucose.
How to Stop Loss of Protiens & Vitamins ప్రొటీన్లు , విటమిన్లు పోకుండా ఉండాలంటే ... శరీరానికి అవసరమైన శక్తిని సమకూర్చేది, ఆరోగ్యాన్ని అందించేది మనం తీసుకునే ఆహారమే కనుక అందుకోసం మంచి ప్రోటీన్ ఫుడ్ తీసుకోవాలి. శరీర పెరుగుదల, వికాసాలకు ప్రొటీన్లు, విటమిన్లు ముఖ్యమని గుర్తించాలి. అందుగ్గానూ కొన్ని జాగ్రత్తలను తీసుకోవాలి. అవేంటో చూద్దాం. పచ్చికూరగాయల్నికడిగినప్పుడు, ముక్కలుగా తరిగినప్పుడు, చెక్కు తీసినప్పుడు,నీటిలో నానబెట్టినప్పుడు వివిధ దశల్లో రసాయనిక చర్యలు జరుగుతాయి. ఆ కారణంగా, కొన్ని రకాల ఖనిజాలు, విటమిన్ ‘సి’, ‘బి’ – కాంప్లెక్స్ మొదలైనవి నీటిలో కరిగిపోయే లక్షణాన్ని కలిగి ఉన్నందున కూరగాయల్లో ప్రొటీన్లు, విటమిన్లు తగ్గుతాయి లేదా నశిస్తాయి. కొన్ని రకాల కూరగాయల ముక్కలకి ఉప్పురాసి పక్కన పెడుతుంటాం. ఇలా చేయడంవల్ల, వాటిల్లోని విటమిన్లు, ఖనిజాలు వాటినుండి ఊరి నీటిద్వారా బయటకు విడుదలై వచ్చేస్తాయి. కనుక ఎక్కువసేపు అలా ఉంచకూడదు. ప్రొటీన్లు, విటమిన్లు పోకుండా ఉండేందుకు కూరగాయల్నిమూత పెట్టి ఉడికించాలి. కూరగాయలు, పండ్లకు చెక్కు తీయడంవల్ల వాటిల్లో విటమిన్లు నశిస్తాయి. పైగా కోసిన తర్వాత నిల్వచేసినట్లయితే మరిన్ని ప్రొటీన్లు, విటమిన్లు పోతాయి.. ప్రొటీన్లు, విటమిన్ల కోసం ఈ జాగ్రత్తలు పాటించాలి. + తరిగిన ముక్కలను నీళ్ళలో వేయకూడదు. + పళ్ళు, కూరగాయలకు చెక్కు తీసేటప్పుడు మందంగా కాకుండా పల్చగా ఉండేలా చూసుకోవాలి. + కూరగాయల్ని మరీ చిన్న ముక్కలుగా తరగకూడదు. + ఆహారపదార్థాలను తక్కువ నీళ్ళతో ఉడికించాలి. ఆవిరిపై ఉడికిస్తే మరీ మంచిది. అప్పుడు ప్రొటీన్లు, విటమిన్లు నశించకుండా ఉంటాయి. + కూరగాయలు ఉడికించిన నీటిలో ప్రొటీన్లు ఉంటాయి కనుక, ఆ నీటిని పారబోయకుండా కూరల్లో లేదా చారులో వాడటం మంచిది. + ఆహార పదార్ధాలను ఇనుప కళాయి లేదా రాగి పాత్రల్లో ఉంచితే పోషక విలువలు నసించడమే కాదు, ఆహారం పాడయ్యే అవకాశం ఉంది. + వండిన కూరలు లేదా ఇతర ఆహారపదార్థాల్ని ఇంకోసారి, మరోసారి వేడిచేయడం మంచిది కాదు. తినేముందు వండుకోవడం ఉత్తమం. + చాలామందికి వంట సోడా ఉపయోగించడం అలవాటు. దాన్ని బాగా తగ్గించడం లేదా అసలే వాడకపోవడం మంచిది.
Fat Burn Breakfast Recipes Skipping breakfast is a common strategy for people who are trying to lose weight, but it's usually not a successful one. Your body expects to be refueled a few times each day, so when you skip meals you may feel so hungry that when lunch time comes, you over-eat or maybe you choose foods that are not the healthiest choices. A healthy breakfast that includes high-fiber cereal can help you lose weight and keep diabetes, heart disease, and stroke at bay - especially when the menu also includes nonfat milk and fruit. Following are Fat Burning Breakfasts Recipes which keeps you healthy and Fat free. Fruits with Yogurt Ingredients 2 Bananas 1 Big apple 1 Papaya 1 Kiwi fruit 6 Strawberries 400 ml Fat free yogurt 1 cup of healthy muesli Honey Preparation Wash, peel (where necessary) and chop all the fruit into smaller pieces. Arrange the fruit into cocktail glasses. Top with some fat free yogurt and sprinkle with muesli. Finish it off with a small dollop of honey. And have yummy fat less yogurt fruit salad. Banana with Peanuts 2 Tbsp peanut butter 2 Eggo Special K waffles 1 medium banana (Banana Calories) 1/2 pint fat-free chocolate milk Preparation Spread a tablespoon of peanut butter over each (briefly microwaved) waffle. Divide the banana between them and roll each to make wraps. Wash down with chocolate milk. Oat pancakes with Maple Yogurt and Blueberry Ingredients 1 cup old-fashioned rolled oats 1/2 cup low-fat cottage cheese 2 large eggs 1 teaspoon vanilla extract 1 cup blueberries Cooking spray 3/4 cup plain Greek-style low-fat yogurt 1 tablespoon maple syrup Preparation Combine oats, cottage cheese, eggs, and vanilla in a blender or food processor. Process until smooth. Gently stir in blueberries. Heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Spoon about 2 tablespoons batter per pancake into pan. Cook 3 minutes or until tops are covered with bubbles and edges look cooked. Carefully turn pancakes over, and cook 3 minutes until golden. Barley with Banana & Sunflower Seeds Barley with Banana & Sunflower Seeds Ingredients 2/3 cup water 1/3 cup uncooked quick-cooking pearl barley 1 banana, sliced 1 tablespoon unsalted salted sunflower seeds 1 teaspoon honey Instructions Combine 2/3 cup water and barley in a small microwave-safe bowl. Microwave on HIGH 6 minutes. Stir and let stand 2 minutes. Top with banana slices, sunflower seeds, and honey. Banana & Almond Butter Toast Ingredients Tablespoon almond butter Bread Slices Banana sliced Preparation Spread almond butter on toast. Top with banana slices Low Fat banana pancakes Ingredients ½ cup whole wheat flour ¾ cup all-purpose flour 2 tbsp sugar 1 ½ tsp baking powder ¼ tsp salt 1 large egg, lightly beaten • 1 cup nonfat milk 1 tsp vanilla extract 1 ½ cups diced bananas Preparation Whisk flour, sugar, baking powder and salt in a medium bowl. In a small bowl, combine egg, milk and vanilla extract. Add milk mixture to dry ingredients and stir well. Fold in bananas. Scoop ¼ batter per pancake on to a heated griddle coated with cooking spray, or nonstick pan. Turn pancakes when bubbles appear and the edges are becoming dry – about 2-3 minutes. Cook for 1-2 minutes on second side.
Potassium Rich Foods Potassium is a mineral that harbors electrical properties when it is dissolved in the fluid part of the blood and, as such, it is classified as an electrolyte. It is a nutrient that is critical to life as it is required for the proper functioning of cells, including the cells of the heart muscle. It works closely with its cousin sodium - another electrolyte – in maintaining the body's proper balance of fluids and acid-base. More specifically, potassium controls the amount of fluid inside cells while its cousin sodium maintains the balance of fluid outside cells. Symptoms of Potassium Deficiency A deficiency of potassium results in a fatal medical condition in the body, called as hypokalemia. It can happen as a result of aging process or in the people suffering from a chronic disease. The most common problems associated with the decreased potassium levels are cardiac arrhythmias, congestive heart failure, hypertension and depression. The symptoms of potassium deficiency appear when the level of potassium in the body decreases extremely. Some of the common symptoms of potassium deficiency are muscular weakness, fatigue, temporary memory loss, unusual anxiety and confusion, improper digestion leading to constipation, kidney diseases such as acute renal failure, improper sleep, hypertension and nervous system disorders. Some other signs of potassium deficiency are weakness, thirst, dry skin, acne and other skin problems, heart palpitations, irregular heartbeat and abnormal psychological behavior. Potassium deficiency increases the acid levels in the body, which lowers the natural pH of the body. Potassium deficiency affects the formation of connective tissue, making the body tissue vulnerable to various health problems. Beans White beans provide the most potassium with 561mg per 100 gram serving, 1g per cup cooked. White beans are followed by Adzuki Beans, Soy Beans, Lima Beans, Pinto Beans, Kidney Beans, Great Northern Beans, Navy Beans, Pigeon Peas, Cranberry Beans, French Beans, Lentils, Split Peas, Black Beans, Hyancinth, and finally Yardlong Beans with 539mg per cup cooked. Juices Juices containing more than 200 mg of potassium per cup include orange, apple, grapefruit, vegetable, tangerine, canned grape, canned pineapple and apricot. Juices containing more than 500 mg of potassium per cup include tomato, prune and carrot. Potatoes Potatoes demonstrate why cooking and eating habits affect the nutrient content of healthy foods. The flesh of a regular baked potato offers adequate nutrition, but eating the skin as well gets you more potassium. So its better doesn’t ever peel the potato. Fish Fish has many health benefits and is a great source of potassium. Pompano provides the most with 636mg per 100 gram serving, or 540mg per fillet it is followed by Salmon which provides 534mg per 3 ounce serving, Halibut, Yellow Fin Tuna, Lingcod, Mackerel, Anchovies, Herring, Cod, Snapper, Rockfish, Tilefish, Grouper, and finally Trout with 394mg in a 3 ounce serving. Cooking fish with dry heat is the best way to preserve the potassium content. Avocado Avocados are great when made into guacamole or in a salad. 100 grams will provide 585mg of potassium or 14% of the RDA. That is 1.1g in one cup pureed and 975mg in a single avocado. Dates Dates are great as a snack, as an addition to fruits salads, or even savory stews. Medjool dates provide 696mg per 100 gram serving, or 167mg in a single date. Raisins A cup of seedless raisins has 1,086 mg of potassium. Raisins are nothing more than dehydrated grapes. You can eat them alone as a snack or use them as a topping in salads, a component of trail mix and as a component in some meat dishes. Dessert cooking uses raisins as a filling in pies or in place of sprinkles on ice cream or frozen yogurt, raisins are sweet and chewy. Fast Foods Ffast foods containing more than 200 mg of potassium per serving include a small order of french fries, single patty cheeseburger or hamburger, an egg and sausage biscuit, a bean and cheese burrito, chicken sandwich, fried clams, roast beef sandwich, cold cut submarine sandwich, hot fudge sundae, 1 oz. of salted or reduced-fat potato chips and a small taco. Fast foods containing more than 500 mg of potassium per serving include a medium or large order of french fries, 16 fluid oz. vanilla or chocolate milk shake. So don’t stop having fast foods… of course who don’t want to have fast food… so enjoy..! Cocoa powder or Chocolates Dark chocolate is an excellent source of iron and zinc in addition to potassium. Pure cocoa powder without any fat, milk, or sugar, provides the most potassium with 1.5 grams in a 100g serving, or 1.3g per cup, and 76mg per tablespoon. Unsweetened baking chocolate provides 830mg per 100 gram serving or 241mg per square. Most sweetened milk chocolates will provide around 272mg per 100 gram serving, and 164mg per bar… Isn’t it good news…? From now on no one will stop you to having chocolates…. Have lots of Chocolates and Fast foods.
Fiber Rich Foods Fiber rich food is very essential for the body and should be included into our daily diet. Consuming nutritious fiber rich foods is a great way to improve our digestive system and fiber rich food also helps in lowering the levels of cholesterol in the body. It is found that, foods that have high fiber content are generally a good source of essential nutrients as well. When we eat foods such as fruit, vegetables, bran muffins and cereal, we are taking fiber into the body. Fiber is a complex carbohydrate that is not digested. It also cannot be absorbed into our blood. The fiber in our food comes from plants. There are two different types, insoluble and soluble fiber. Soluble fiber, as its names suggests, is fiber that dissolves in water. Soluble fiber is the type that is thought to lower cholesterol. We can obtain soluble fiber by eating oatmeal, barley, citrus fruits and dried beans. Having a high fiber diet that contains soluble fiber is thought to help with weight loss. This is because after eating foods containing this type of fiber you will be left feeling full for a greater length of time. Insoluble fiber includes the skins of vegetables and also wheat bran. It is more commonly known as roughage. The advantage of including roughage into a high fiber diet is that it helps in preventing colon cancer. Insoluble fiber has also shown great benefits in helping to prevent diverticulitis. Grains Grains are some of the very best sources of fiber. They are also rich in vitamins and minerals and low in fat and sodium, making them healthy additions to your diet. According to the Wheat Foods Council, just 1 oz. of wheat bran cereal contains 8 grams of fiber. Whole grains like bulgur and barely add 3 to 4 grams of fiber per 1/2 cup. If you eat foods like pasta and bread, switching to whole wheat versions will increase your fiber intake. A slice of whole wheat bread contains 2 grams, as does a whole wheat tortilla. Whole wheat spaghetti provides over 3 grams per half cup. The AHA recommends eating more whole grains rather than processed grains for their increased fiber and nutrient content. Beans Beans rival grains in their fiber content. For example, just 1/2 cup of kidney beans gives you 8.2 grams. Lentils contain 5 grams per half cup. A similar sized serving of split peas has 4.4 grams. Not only are beans high in fiber, but they are also high in nutrients like iron and protein and low in fat. Because of this, you can use them in place of meat in many of your recipes to reduce the fat content. Try sprinkling beans into soups and salads or using them instead of ground beef in tacos or chili. Fruits and Vegetables Pretty much all fruits and vegetables provide some fiber, but some have more fiber than others. One of the fruits that contain the highest amount of fiber is the prune. A half cup of stewed prunes has 4.5 grams of fiber per serving. Oranges and apples with the peel still on provide about 3 grams of fiber each. A 1/2 cup of strawberries will give you 2 grams. When it comes to vegetables, broccoli scores high at 2.3 grams per 1/2 cup. Carrots have the same amount, but you can add more fiber by keeping the peel on. A medium tomato has about 1.3 grams. Other excellent sources of fiber include cabbage, green, leafy vegetables like collards and kale and Brussels sprouts.
Anti Aging Foods We get old because we are not disposing of all the internally generated wastes and toxins, and accumulate the leftovers within our body. For our body to function and to maintain body temperature, we burn nutrients within our cells. The main ingredients of all foods, expensive or inexpensive, gourmet or junk, vegetable or meat, alkaline or acid, are either carbohydrates, proteins or fats. And they are nothing but the combinations of four elements: carbon, nitrogen, hydrogen and oxygen. Because the accumulation of waste products inside the body is the aging process, helping the body to get rid of the OLD waste products is the anti-aging process. The general guidelines for the anti-aging diet are: keep your calorie consumption and saturated fat intake down; eat plenty of wholegrain, oily fish and fresh fruit and vegetables; and cut down on salt and sugar. In addition to these general guidelines, there are specific foods that have a roll in anti-aging and that you should regularly include in your diet. Chocolates Chocolate contains many of the health benefits of dark vegetables. These benefits are from flavorsome, which act as antioxidants. Antioxidants protect the body from aging caused by free radicals, which can cause damage that leads to heart disease. Dark chocolate contains a large number of antioxidants. Flavonoids also help relax blood pressure through the production of nitric oxide, and balance certain hormones in the body. Water Melons Water melons and musk melons not only have an alkalizing effect on the body but also provide the body with essential fluids that it needs for performing various tasks. Avocado The avocado is a wonder food when it comes to anti aging and longevity. First of all, avocados are delicious and filled with all sorts of great nutrients like Oleic Acid, Potassium, Folate, Anti - axidents, which helps your body make repairs and live longer. Berries All berries, especially Gooseberries, are very rich in vitamin C and therefore highly useful to the body. Vitamin C helps in proper blood circulation and provides minerals and salts to all the body parts. Needless to say this helps the body to fight against aging and keep fit. Wine Drinking alcohol in moderation protects against heart disease, diabetes and age-related memory loss. Any kind of alcoholic beverage seems to provide such benefits, but red wine has been the focus of much of the research. Red wine contains resveratrol, a compound that likely contributes to its benefits-and, according to animal studies, may activate genes that slow cellular aging. Yogurt Yogurt is rich is important minerals like potassium, calcium, protein and B vitamins. Apart from these, what makes yogurt one of the most powerful foods is the presence of live bacteria in it. This bacteria helps absorption of nutrients in the intestines and stabilizes the immune system. Water Water is an Anti Aging Miracle, Our body needs water to fight off aging and damage. Drink lots of water every day to keep your body functioning well. Green Tea Green tea has been a longevity supplement in Asia for thousands of years. It is a great thing to work into your daily life. Green tea contains high concentrations of just the chemicals your body needs. Green tea is also inexpensive, delicious and gives a mild (and gentle) energy boost from its caffeine. Beans Beans are a great source of healthy protein and antioxidants Switching to a vegetarian diet certainly will help improve the health of your heart and arteries. Beans are a necessary part of any healthy vegetarian diet. If you don't want to go all the way to vegetarianism, then just start by substituting a few meals a week with bean-based entrees. Garlic This is one of the most important foods provided to us by nature. The benefits of garlic are numerous. It helps prevent cell degeneration, helps keep the blood thin and also prevents heart diseases. It is most beneficial when eaten raw.
Healthy Foods for Strong Teeth Brushing your teeth twice a day, flossing them daily and having regular check-ups with a dentist can help keep your teeth healthy. Having proper diet can help prevent tooth decay, so a healthy diet is important for your teeth. A healthy diet contains foods from different groups, including fruit and vegetables, starchy foods, some protein-rich food and some dairy foods. Find out more about a balanced diet. Milk Low-fat and fat-free milk has lots of calcium with little or no fat. In addition to calcium, milk and dairy products provide other essential nutrients that are important for strong teeth. Cheese Eating cheese results in a coating of calcium on the teeth that helps protect against caries. Eating a cube of cheese can increase plaque-calcium concentration by up to 112%, helping to harden teeth and discourage softening which leads to caries. It appears that cheese also prevents demineralization and, at the same time, encourages remineralization of the tooth. Food that needs chewing This will not only exercise your gums but is also important for proper cleansing of teeth. Whole grains, and other food products with high roughage content fall in this category. Kiwi is a great source of vitamin C. This fruit holds 100% of the daily recommended dose of vitamin C. Vitamin C helps to prevent your gums from breaking down. Strawberries strawberries has many benefits for human health, including reducing the accumulation of dental plaque. In general, strawberries contain nutrients such as protein, fat, carbohydrate, and energy. While the potential of minerals it contains are calcium, phosphorus, iron, magnesium, potassium, selenium, vitamin C and folic acid. Sesame Seeds Sesame seeds are rich calcium food. Which gives enough support to your teeth to be stronger. Carrots Carrots act as natural abrasives, It helps to eliminate the sticky dirt from the teeth and stimulate gums. They also produce a lot of saliva which helps to wash away stains on your teeth. Minerals in carrots help to kill germs in the mouth and prevent tooth damage. Water Fluoride exists naturally in water sources and is derived from fluorine,It is well known that fluoride helps to prevent and even reverse the early stages of tooth decay. Nuts Nuts are rich in calcium, magnesium and phosphate, which are important nutrients for dental health. Nuts good for teeth are cashews, peanuts, almonds and walnuts.
Choline rich food for Pregnant woman Choline is an important nutrient that helps brain cells develop properly. Animal studies suggest that adequate choline during pregnancy has long-lasting effects on a baby's ability to learn and remember – and may even provide some resistance to mental illness and choline can help prevent certain birth defects. Women with diets low in choline have a four times greater risk of having babies with neural tube defects such as spina bifida. This increased risk has even been observed in women consuming other nutrients that protect against birth defects, such as folic acid. The importance of choline goes beyond the time when women are pregnant as breast milk is rich in choline and maternal choline need is even higher during breastfeeding than it is during pregnancy. Pregnant women should take 450 mg of choline per day and Breastfeeding women 550 mg. Here are few Choline rich food, which should added to your daily meals. Eggs and Milk One large egg contains about 120 mg of choline, according to the LPI, while 1 cup of skim milk contains 38 mg. Dried egg yolk is particularly high in choline, with nearly 1,400 mg in a 100-gram serving. Fish and Seafood Two types of fish contain a substantial amount of choline when consumed. Salmon has choline, and it is a fish that has omega-3 fatty acids, which lower cholesterol and promote a healthy heart. Atlantic cod also contains substantial levels of choline. Canned shrimp also contains choline, with 60mg per 3-oz. serving. Shrimp is a fatty seafood, and some people are allergic to it. People who are allergic to seafood should not eat shrimp products as a source of choline. A 3-oz. serving of fish, such as salmon, provides 56mg of choline. Vegetables, Herbs and Spices Some vegetables, herbs and spices are good sources of choline. One cup of cooked Brussels sprouts or broccoli both contain about 60 mg of choline. Dried celery flakes, sun-dried tomatoes, mustard seed, coriander leaf, dried parsley, dried coriander leaf, garlic or chili powder add choline to dishes along with flavor. Chocolate Another source of choline is chocolate. A 1.5-oz milk chocolate bar contains 20 mg of choline, while a 100-gram serving (about 4 oz.) of chocolate cake has nearly 130. Cocoa mix powder, with no sugar added, also provides over 115 mg of choline per 100 grams, which is about 30 mg for 2 tablespoons. Cauliflower One cup of cauliflower contains 47.4 milligrams of choline. This makes the vegetable a "good" source of choline, per FDA guidelines. Cauliflower is one of the better plant sources of choline, ideal for vegans who do not eat food derived from animal sources. Vegans and vegetarians can also get choline from broccoli, wheat germ and nuts. Liver Liver is also a fatty food, but several animal products provide liver as a food source. The liver is the organ that processes several metabolic processes, so it also contains other nutrients essential for pregnant woman and the baby.. A 3-oz. serving liver provides 355mg of choline. Liver is the food product that gives patients the most amount of choline per serving.
Healthy Foods for Strong Bones Bones form the basis of our skeletal system, protect our vital organs and define our body shape and size frame. The bones found in our body are alive just like us; they keep on growing, changing in shape, size as we grow old, in fact our height and weight depends on our bones. We have 206 bones in our body, with the spine being made up of 26 bones alone! Food is needed so that we have the energy or efficiency to perform our bodily actions such as walking, sleeping, running, breathing etc.To maintain healthy and strong bones, it is necessary that we provide proper nutrition to them, following is a list of foods that will help us maintain good healthy and strong bones. Milk Regularly drinking milk during the growing years is associated with greater height, bone size and bone mineralization. Milk contains calcium, magnesium, zinc, proteins, fat, sugars, and vitamins A and D, what some call the "perfect package” for bone health. Yogurt If your body doesn't have enough calcium to replace what is removed, your bones can become weak and break easy. Yogurt is a good source of calcium, according to the National Institute of Health Yogurt providing 300 milligrams in a six ounce cup. Chinese Cabbage Chinese cabbage contains plentiful of calcium, whereas vegetables such as turnip greens, broccoli, and spinach provide us with good amount of calcium. Soy Soy is the best source of plant nutrients called isoflavones. Along with protein and other vitamins and minerals, isoflavones may combat bone loss as we age. Nuts and Seeds Nuts and seeds are anyways loaded with essential nutrients and vitamins. They are highly beneficial to nourish our body. Sunflower seeds, pistachios, and almonds are rich source of calcium, while flax seeds and walnuts are packed with omega- 3 fatty acids, Almonds and peanuts consists good amount of potassium that prevents the loss of calcium through urine. The proteins and nutrients that are present in nuts, helps to construct strong bones. Sunlight The sun is technically not a food. However, the sun contains many nutrients found in some foods. In response to sunlight, the body will produce vitamin D. Without vitamin D, your body will not absorb calcium properly. Although milk is often fortified with vitamin D, but there are still not enough to maximize calcium absorption. Salt water fish If you want to have healthy bones you should have salt water fish once in a week, Most fish are known to contain high levels of vitamin D, which is required by bones to absorb calcium. While these are important food items needed to keep our bones healthy, one should not just rely on them wholly, when it comes to the maintenance and health of our bones. Moderate to heavy exercise should complement our bone friendly diet, if we are to have healthy bones!
Brain boost food for pregnant women A healthy diet is important for you and your growing baby. You only need about 300 additional calories each day during pregnancy. When you are planning meals, include a variety of different nutrients for a balanced diet. Fill in the gaps with healthy snacks. Avoid empty calories or unhealthy foods to give your baby a good start and avoid excessive weight gain. Pregnant women need about 300 calories per day more than you did when you were not pregnant. These amounts to a total of about 2.100 to 2.400 calories per day .These additional calories should come from high protein, high calcium and iron rich foods. Three hundred calories is not much actually. It could be obtained from 2 tall glasses of milk or a bowl of hearty soup, a serving of meat or fish. Do not add lots of high calorie non nutritious food such as cakes or dessert. Eggs Eggs are the best possible source of choline. Researchers have found that choline enhances memory function in pregnant women. Preliminary studies also suggest it can have long-lasting effects on a baby’s ability to learn and remember. Two eggs provide about half the recommended daily intake of choline for pregnant women. Walnuts Naturopathic physician Heather Manley points out that walnuts resemble little brains, so it just makes sense that they’re good for your mind. And the science backs it up; walnuts boost memory because they’re rich in antioxidants as well as Omega-3 and Omega-6 fatty acids. An added benefit is that walnuts boost the body’s melatonin levels, which can help cure the restless nights that pregnant women often endure. Cranberries Cranberries are rich in antioxidants and flavonoids, cranberries have been shown to improve memory and cut down on free-radical damage in brain cells. Pregnant women often crave easy, portable snacks between meals, and cranberries can be paired with brain-boosting nuts for a great snack mix. You can also enjoy a glass of cranberry juice with your lunch or spread a little cranberry sauce onto a sandwich. Coconut Oil Coconut oil as a good source to boost a mommy-to-be’s brain power due to its high percentage of medium-chain triglycerides, which are a unique form of dietary fat that impart a variety of benefits. Coconut oil is also a great energy boost for exhausted pregnant women — one tablespoon can provide 4 to 5 hours of energy with no accompanying crash. Whole grain Whole grain carbohydrates are essential for pregnant women because they boost energy levels. They are also rich in vitamin B6, iron and folate, all of which are important nutrients for both mother and child’s mental functioning. Start your day with a bowl of nutritious cereal, eat your sandwich on whole-grain bread, or snack on baked goods chock full of grains. Cheese Cheese is a great source for vitamin B12, which is necessary for brain function because it helps nerve cells communicate more rapidly. B12 is important for pregnant women because folic acid supplements can mask some of the signs of a B12 deficiency. Liver is the best source of B12, but is off-limits during pregnancy. A safe alternative is a low-fat version of a hard cheese, like cheddar, Swiss, or Colby. Legumes Lentils and beans are rich in thiamin, which is critical for cognitive function. As is the case with other B vitamins, thiamin intake needs to be higher during pregnancy; thiamin deficiency can result in depression, nervous exhaustion and insomnia. Legumes also contain high levels of iron and folate, which is important for preventing birth defects and enhances memory recall in women. Spinach Pregnant women need loads of vitamins, so it’s important to eat as many colorful fruits and vegetables as possible. Spinach is particularly beneficial because it’s rich in folate. Cheese can boost the pregnant women Brain.
Paln your meals to get flat stomach If you want a flat stomach, having the right flat stomach diet is very important. And NOT eating is not going to get you there. You may ‘feel’ good but as soon as you start eating regularly or the right foods your body is going to plump up and your flat stomach is going to go away. The biggest mistake most women make is to think that to get a flat stomach we aren’t suppose to eat. WRONG! That’s the worst thing you can do. To really get a flat stomach you should eat at least 5-6 small meals throughout the day. Each meal should have a healthy fat, protein and some carbohydrates. Drink lots of water. Water will flush your system of toxins and help you stay fuller for longer (keeping you away from those unhealthy snack and follow these instructions to get flat stomach. Plan your meals Sit down on and figure out what you are going to eat for the week. Then hit the grocery store and buy what you need to make your meals for the week. If you have everything you need to eat healthy then you can’t stray! Plus, if you pre-cook your meals, you can make lunch for the week or when you’re home after a long day – there is food in the fridge – no excuses to not eat healthy! Almonds These delicious and versatile nuts contain filling protein and fiber, not to mention vitamin E, a powerful antioxidant. They're also a good source of magnesium, a mineral your body must have in order to produce energy, build and maintain muscle tissue, and regulate blood sugar. "A stable blood-sugar level helps prevent cravings that can lead to overeating and weight gain," says David Katz, MD, a professor at the Yale University School of Medicine. But what makes almonds most interesting is their ability to block calories. Research indicates that the composition of their cell walls may help reduce the absorption of all of their fat, making them an extra-lean nut. Eggs You won't find a more perfect protein source. Eggs are highly respected by dietitians because of their balance of essential amino acids (protein building blocks used by your body to manufacture everything from muscle fibers to brain chemicals). We like them because they keep our hands out of the cookie jar. Researchers at the Pennington Biomedical Research Center found that when people ate eggs in the morning, they felt less hungry throughout the day than when breakfast consisted of complex carbohydrates like bagels. Soy Soybeans are a great source of antioxidants, fiber, and protein. Plus, they're incredibly versatile. Snack on dry-roasted soybeans, toss shelled edamame into soups, and slip a spoonful of silken tofu into your morning smoothie. Liquid soy also makes a good meal replacement. Apples A 2003 study in the journal Nutrition found that overweight women who consumed three apples or pears a day for three months lost more weight than their counterparts who were fed a similar diet with oat cookies instead of fruits. A large apple has five grams of fiber, but it's also nearly 85 percent water, which helps you feel full. Berries Berries Most are loaded with fiber, every dieter's best friend. The more fiber you eat -- experts say that it's best to get between 25 and 35 grams every day -- the fewer calories you absorb from all the other stuff you put in your mouth. That's because fiber traps food particles and shuttles them out of your system before they're fully digested. Berries (and other fruits) are also high in antioxidants, which not only help protect you from chronic diseases like cancer but may also help you get more results from your workouts. Leafy Greens Their cancer-preventing carotenoids won't help shrink your waistline, but their low calorie count definitely will. One cup of spinach contains only about 40 calories, while a cup of broccoli has 55 calories and satisfies 20 percent of your day's fiber requirement. Most leafy greens are also a good source of calcium, an essential ingredient for muscle contraction. In other words, they help fuel your workouts. Yogurt People who get their calcium from yogurt rather than from other sources may lose more weight around their midsection. The probiotic bacteria in most yogurts help keep your digestive system healthy, which translates into a lower incidence of gas, bloating, and constipation, which can keep your tummy looking flat. Veggie Soup Veggie soups two times a day were more successful in losing weight than those who ate the same amount of calories in snack food. Soup eaters also maintained, on average, a total weight loss of 16 pounds after one year.
Diet for healthy liver The liver is the largest glandular organ of the body. It weighs about 3 lb (1.36 kg). It is reddish brown in color and is divided into four lobes of unequal size and shape. The liver lies on the right side of the abdominal cavity beneath the diaphragm. Blood is carried to the liver via two large vessels called the hepatic artery and the portal vein. The heptic artery carries oxygen-rich blood from the aorta (a major vessel in the heart). The portal vein carries blood containing digested food from the small intestine. These blood vessels subdivide in the liver repeatedly, terminating in very small capillaries. Each capillary leads to a lobule. Liver tissue is composed of thousands of lobules, and each lobule is made up of hepatic cells, the basic metabolic cells of the liver. Liver care As we all aware liver is very important part of our body, we must think about liver before we eat or do something. liver depends on how we take care of it . . . then only it can take care of us. Liver serves as your body's engine, pantry, refinery, food processor, garbage disposal, and "guardian angel." The trouble is, your liver is a silent partner; when something's wrong it does not complain until the damage is far advanced. So it needs your help every day to keep it healthy and hepatitis-free. To do that, you need to eat a healthy diet, exercise, get lots of fresh air, and avoid things that can cause liver damage. There are many kinds of liver diseases. Viruses cause some of them, like hepatitis A, hepatitis B and hepatitis C. Others can be the result of drugs, poisons or drinking too much alcohol. If the liver forms scar tissue because of an illness, it's called cirrhosis. Jaundice, or yellowing of the skin, can be one sign of liver disease. The liver is the only organ in the body that can easily replace damaged cells, but if enough cells are lost, the liver may not be able to meet the needs of the body. The liver can be considered a factory; and among its many functions include the: production of bile that is required in the digestion of food, in particular fats; conversion of the extra glucose in the body into stored glycogen in liver cells; and then converting it back into glucose when the need arises; production of blood clotting factors; production of amino acids (the building blocks for making proteins), including those used to help fight infection; the processing and storage iron necessary for red blood cell production; manufacture of cholesterol and other chemicals required for fat transport; conversion of waste products of body metabolism into urea that is excreted in the urine; and Metabolization medications into their active ingredient in the body. Here are some foods which are good for the liver when consumed regularly in moderate quantities. Garlic Garlic contains allicin which is a sulfur-based compound needed by the liver for effective detoxification. Garlic helps the liver rid the body of mercury, certain food additives and the hormone estrogen. Onions The strong smells and flavors that are unique to onions come from “glucosoids”, volatile, stinging acidic juices contained in most varieties of “Liliaceas”, the family of onions. Vitamin B, Niacin and potassium are also highly active ingredients found in most onion varieties. Their volatile juices are effective anti-parasite agents and aid the liver in flushing out toxins as well. No matter how onions are used, they are one of the healthiest foods for the liver. Vegetables (broccoli, Sprouts, cauliflower, cabbage) These vegetables are very powerful detoxifiers of the liver. They contain chemicals that neutralize certain toxins such as nitrosamines found in cigarette smoke and aflotoxin found in peanuts. They also contain glucosinolates that help the liver to produce enzymes it needs for its detoxification processes. Freshly squeezed lemon in hot water. Drinking freshly squeezed lemon juice in a cup of boiled water first thing in the morning helps to cleanse the liver and promote detoxification. It also stimulates bile production, cleanses the stomach and bowel and stimulates a bowel motion. Beetroot It's a blood-purifying tonic that is also capable of absorbing heavy metals. High-antioxidant fruits blueberries, blackberries, strawberries, raspberries, plums, oranges, pink grapefruit, cantaloupe, apples and pears. Antioxidants help to protect the liver from the high levels of free radicals that are naturally produced during the process of detoxification. Apples Apples contain pectin that bind to heavy metals in the body (in particular in the colon) and help their excretion. This reduces the load on the liver and its detoxification capacities. Artichoke Increases bile production. One of the jobs of bile is to remove toxins through the bowel, as well as 'unfriendly' micro-organisms. It has been suggested that 30 minutes after eating globe artichoke, bile flow is increased by over 100%. Bitter leafy salad greens The bitterness of these foods helps to stimulate bile flow within the liver. Coconut Coconut water is so quickly and easily processed by the liver than it could actually be effectively transfused intravenously directly into your blood stream. Also a rich source of organic oils, calcium, phosphorous and Iron which are easily broken down and used by the liver in a number of key functions. Coconut also contains amounts of vitamin C.
Beat the heat with healthy food Body heat is the byproduct of our body's normal metabolism. When the energy sources (sugars, fats, proteins) are broken down and metabolized to produce ATP, some of the energy is lost as heat. Cells which require more ATP produce more heat. There are few home remedies, particularly the food how to reduce or control the excessive body heat symptoms in men, women and children naturally, which can be used. Some people inherently have more heat in their bodies while some are affected by it due to physical strain, consuming foods with hot propensity, or due to medication. Body heat manifests itself in various forms like anger, disturbed sleep, rashes and boils, acidity, heartburn, or stomach ulcers. It may also lead to headaches and sometimes dizziness and episodes of fainting. There are more severe problems like changes in blood pressure, seizure, high body temperature, and rapid heartbeats that also indicate increased body heat. So, it’s very important to keep one’s body heat under control at all times. And one of the simplest ways of doing that is staying hydrated by having particular food which helps to maintain body heat. Cardamom According to traditional wisdom of Ayurveda, cardamom is very effective in improving digestion and also expert in reducing the body heat. you can mix cardamom powder while preparing tea, sweets or even you can add cardamom to spicy foods also. Peaches Over heat in your body will effect your skin first. Peaches are advisable to avoid skin rashes as well as it is good to adding peaches to your breakfast will fulfill the requirements of vitamin A, vitamin B2, and potassium. Dry peaches are great resources to reduce the heat in the body and helps to regain the energy. Apricot Make it a habit of Apricot juice with glucose or honey can help cool your body and also quench your thirst, eliminate the waste products from your body, tone up your eyes, stomach, liver, heart and nerves by supplying vitamins and minerals. Buttermilk Buttermilk is also efficient in reducing body heat. Therefore, buttermilk is quite effective and beneficial during the summer season. It has valuable nutrition’s like potassium, vitamin B-12, calcium, phosphorous and probiotics which help strengthen the digestive system and the immunity of the body. Watermelon Watermelon is a super-sized and super-packed with nutritional goodies such as iron, potassium, beta carotene and vitamin C, watermelon has 95 per cent water content which helps to reduce the body heat and it contains lycopene which will keep away from the risk of several cancers. Coconut water Coconut water contains organic compounds processing healthy growth promoting properties that helps to orally re-hydrate your body, it is an all natural isotonic beverage, carries nutrients and oxygen to cells. Cucumber Cucumbers are the most wonderful and natural high water content edible fruit, Adding a crunchy cool cucumber to your salads is a good way to maintain the water level in your body. The regular intake of cucumber juice is very useful both internally and externally. Sugarcane Sugarcane is rich in Phosphorus, calcium, iron, magnesium and potassium. Sugar cane is ideal for those people who often suffer from burning sensation when urinating, or all over the body, who are tired due to excess sun exposure during summer. Banana Banana contains three natural sugars are surcose, fructose and glucose. These natural sugars combined with fiber in a banana gives an instant, sustained and substantial boost of energy. It has a natural antacid effect in the body, so if you suffer from heat in the body, try eating a banana for soothing relief. Bottle gourd Its high water content makes it very cooling. The cooked Bottle Gourd is cooling, calming, diuretic and easy to digest. It is also effective against constipation and other digestive disorders.
మందులు వాడకుండానే హై బి.పి. ని కంట్రోల్ లో ఉంచుకోవచ్చు Home remedies to control High BP హై బి.పి. నే హైపర్ టెన్షన్ అని కూడా అంటారు. విషయమేమిటంటే మనలో చాలా మంది హై బి.పి. ఉందన్న విషయం తెలియకుండానే గడిపేస్తుంటాం. హై బి.పి. లక్షణాలు అంత తేలిగ్గా తెలియవు. హై బి.పి వల్ల ఆరోగ్యానికి జరిగే నష్టం అంతా ఇంతా కాదు, దాని ప్రభావం శరీరానికి ముఖ్య అవయవాలైన గుండె, కిడ్నీల పైనే మొదట పడుతుంది , అంతే కాదు ఈ హై బి.పి. ఒక లెవెల్ దాటిందంటే హార్ట్ ఎటాక్ వచ్చి ప్రాణాంతకమయ్యే అవకాశాలు కూడా ఉన్నాయి. కాబట్టి మనం తినే ఆహారంలో జాగ్రత్తలు పాటిస్తూ, వ్యామామం చేస్తుంటే ఈ బి.పి. నుండి మనల్ని మనం కాపాడుకోవడం పెద్ద కష్టమైన పనేం కాదు. ఆరోగ్యానికి హాని చేసే ఆహారాన్ని, దాంతో పాటు చెడు వ్యసనాలకు దూరంగా ఉండి మంచి ఆహారం తిన్నామంటే సరి, హై బి .పి ని కూడా మనం మన కంట్రోల్ లో పెట్టుకోవచ్చు . వెల్లుల్లి హై బి.పి. ని కంట్రోల్ లో ఉంచడంలో వెల్లుల్లి ఔషధంలా పని చేస్తుంది. అది బి.పి. ని తగ్గించి శరీరంలోని జీవక్రియలను సమతుల్యం చేస్తుంది . పల్స్ రేట్ , గుండె వేగాన్ని అదుపులో ఉంచుతుంది . అంతేకాదు రోజు ఉదయాన్నే పరగడుపున మూడు వెల్లుల్లి రేకులను మింగితే రోజంతా చలాకీగా ఉంచి, గ్యాస్ట్రిక్ ప్రాబ్లమ్స్ కూడా దరి చేరకుండా చూస్తుంది. ఉసిరికాయ ఉదయం పూట పరగడుపునే ఒక టేబుల్ స్పూన్ ఉసిరి రసంలో కాస్త తేనె కలుపుకుని తాగితే బి. పి. లెవెల్ అవుతుంది. గుండె ఆరోగ్యంగా ఉంటుంది. నిమ్మకాయ నిమ్మకాయ హై బి.పి. ఉన్నవారికి చాలా విలువైన ఔషధం , ఎందుకంటే ఉసిరికాయలో ఉండే విటమిన్ పి, బి. పి. ని కంట్రోల్ చేసి, రక్తప్రసరణను క్రమబద్ధం చేస్తుంది. ఖర్బూజ హై బిపి నివారణలో ఖర్బూజా చాలా ముఖ్యమైన ఆహారం, ఖర్బూజా గింజలను రోస్ట్ చేసి లేదా ఎండబెట్టి తినడం వల్ల రక్త నాళాల్లో ఉన్న ప్రెజర్ తగ్గి బి.పి. కంట్రోల్ లో ఉంటుంది. బియ్యం చాలామంది కాస్త బరువు పెరగానే అన్నం తినడమంటేనే భయపడుతుంటారు , కానీ బ్రౌన్ రైస్ లో ఉండే కాల్షియం, శరీరానికి ఎంతో మేలు చేస్తుంది. అందునా హై బి.పి ఉన్నవారికి ఇది పూర్తిగా సోడియం రహిత ఆహారం, కాబట్టి నిర్భయంగా తినవచ్చు. ఇది నరాలను రిలాక్స్ చేసి రక్తప్రసరణను క్రమబద్ధం చేస్తుంది. బంగాళాదుంప బంగాళా దుంపలు బి.పి. ని కంట్రోల్ లో ఉంచడంలో అద్భుతంగా పని చేస్తాయి. బంగాళాదుంపల పొట్టు తీయకుండా ఉడికించడం వల్ల అందులో ఉండే పొటాషియం వల్ల ఉప్పు వేయకపోయినా ఉడికిన బంగాళాదుంపలు ఉప్పగా ఉండి రుచిగా ఉంటాయి. కాబట్టి బంగాళా దుంపలను రోజుకు ఒకసారైనా ఆహారంలో భాగమయ్యేలా జాగ్రత్తపడాలి. కొత్తిమీర కొత్తిమీర లో ఉన్న ఔషధ గుణాలు బి.పి. ని అదుపులో ఉంచుతాయి. కొత్తిమీర జ్యూస్ ను రోజుకు ఒకసారి తాగినా చాలు, బి పి కంట్రోల్ లో ఉంటుంది. కూరగాయలు కూరగాయల జ్యూస్ ముఖ్యంగా క్యారట్ జ్యూస్ గానీ, పాలకూర జ్యూస్ గానీ కలిపి గానీ విడివిడి గా కానీ తీసుకోవడం వల్ల బి.పి. పేషెంట్స్ కి చాలా రిలీఫ్ గా ఉంటుంది. 300 మీ.లీ. ల క్యారట్ జ్యూస్ మరియు 200 మీ.లీ. పాలకూర జ్యూస్ 500 మి.లీ. లీటర్ నీటిలో కలిపి రోజూ తాగడం వల్ల బి పి లెవెల్ లో ఉంటుంది. పైన చెప్పిన డైట్ తో పాటు మరొక సలహా ఏమిటంటే హై బి.పి ఉన్నవారు తినే రొటీన్ ఆహారంలో కాల్షియం , ఉన్న ఆహారాన్ని ఎంచుకోవడంతో పాటు సోడియం ఉన్న ఆహారాన్ని పూర్తిగా వదిలేసినా మంచిదే. మరొక ముఖ్య గమనిక : హై బి. పి కేవలం మనం తినే ఆహారం వల్లే కాదు, నిద్ర సరిగ్గా లేకపోయినా, స్ట్రెస్ ఎక్కువైనా తిరగబడే అవకాశముంది, కాబట్టి ఎల్లప్పుడూ ప్రశాంతంగా ఉండటానికి ప్రయత్నించండి.. హై బి పి ని నిర్లక్ష్యం చేయకండి.
వయసును తగ్గించే ఆహారం Anti aging solutions with food మనం తినే ఆహార పదార్థాలను బట్టి మన వ్యక్తిత్వం నిర్దేశించబడుతుంది అనడంలో సందేహం లేదు, జ్ఞాపక శక్తి మెరుగు పడాలన్నా, మానసిక ఒత్తిడులు తట్టుకోవాలన్నా, జేవితంలో ఎదురయ్యే ఎన్నో సమస్యలను ధైర్యంగా ఎదుర్కోవాలన్న కావలసింది ఆరోగ్యం, ఆరోగ్యంగా ఉన్నప్పుడే మనం ఏదైనా సాధించగలుగుతాం. ఆరోగ్యం వ్యక్తిత్వాన్నే కాదు వృద్ధాప్యాన్ని కూడా నిర్దేశిస్తుంది.. రోజువారి జీవితంలో ఎదురయ్యే సమస్యలు, మానసిక ఒత్తిడులు మన చర్మంపై కూడా ప్రభావం చూపిస్తాయి. అందుకే వయసుతో సంబంధం లేకుండా చర్మం ముడతలు పడి కాంతి లేకుండా తయారవుతుంది.. చర్మ సంరక్షణకు ఎంత విలువైన కాస్మొటిక్స్ వాడినా, మన శరీరంలో చర్మానికి కావలసిన హార్మోన్ ల ఉత్పత్తి సమపాళ్ళలో లేకపోతే ప్రయోజనం ఉండదు. అందుకే చర్మ సంరక్షణకు మనం తినే ఆహారంలో కొన్ని జాగ్రత్తలు తీసుకుంటే చర్మానికి కావలసిన హార్మోన్ ల ఉత్పత్తి మెరుగుపడి చర్మం యవ్వనంగా ఉండటమే కాక కాంతిలీనుతూ ఉంటుంది. చర్మం కాంతివంతంగా, ముడతలు లేకుండా యవ్వనంగా నిగనిగలాడుతూ ఉండాలంటే ఈ సారి మీరు ఇంటికి కావలసిన సరుకులు తెచ్చుకునేటప్పుడు ఇవి తప్పకుండా ఉండేలా జాగ్రత్తపడండి. ఆకుకూరలు ఆకుకూరల్లో విటమిన్ సి, పుష్కలంగా ఉంటుంది, అది చర్మం కాంతివంతంగా ప్రకాశించడంలో దోహదపడుతుంది. అంతేకాదు ఆకుకూరల్లో ఉండే క్యారోటినాయిడ్స్ చర్మం ముడతలను తొలగించి, ఆరోగ్యంగా ఉంచుతుంది. టమాట టమాటాల్లో అధిక మోతాదులో ఉండే లైకోపిన్, చర్మాన్ని కాంతిహీనం చేసే సెల్స్ ని అదుపులో ఉంచుతాయి. పచ్చి టమాటాల్లో కంటే వండిన టమాటాల్లో 5 రెట్లు ఎక్కువ లైకోపిన్ ఉంటుంది. చర్మానికే కాదు రకరకాల గుండెకు సంబంధించిన వ్యాధుల నుండి ఈ లైకోపిన్ దూరంగా ఉంచుతుంది. వెల్లుల్లి వెల్లుల్లిని మించిన యాంటి ఆక్సిడెంట్ లేదు, వెల్లుల్లిని ఏదో రూపంలో ఆహారంలో ఉండేటట్లు చూసుకుంటే చాలు, ఎన్నో రోగాలు మన దగ్గరికి కూడా రావు, వెల్లుల్లిలో ఉండే ఆంటిసెప్టిక్ , ఆంటి బ్యాక్టీరియల్, ఆంటీ వైరల్స్, స్కిన్ ఇన్ఫెక్షన్ నుండి దూరంగా ఉంచుతాయి. రక్తాన్ని శుద్ధపరచి గుండెను ఆరోగ్యంగా ఉంచుతాయి. బ్లడ్ ప్రెషర్ ను క్రమబద్ధం చేసి రక్తంలో చెడు కొవ్వును తగ్గించి ఆరోగ్యంగా ఉండటానికి తోడ్పడుతుంది . సోయాబీన్ సోయాబీన్ లో ఉండే ఫ్లేవోన్స్ , శరీరంలోని హార్మోన్ ఇంబాలెన్స్ వల్ల కలిగే రుగ్మతలను దూరంగా ఉంచుతుంది. ఇందులో చర్మానికి కావలసిన పోషకాలన్నీ పుష్కలంగా ఉన్నాయి. వేరుశనగ వేరు శనగల్లో అధిక మోతాదులో ఉండే విటమిన్ ఇ, సిలీనియం, జింక్ శరీర సౌందర్యానికి కావలసిన హార్మోన్ ల ఉత్పత్తిలో సహకరిస్తాయి. రక్తప్రసరణ మెరుగుపరచి మంచి ఆరోగ్యంతో పాటు చర్మ సౌందర్యానికి ఉపకరిస్తాయి. ఆపిల్ ఆరోగ్యంగా ఉండటానికి యాపిల్ చేసే మేలు అంతా ఇంతా కాదు, రోజుకు ఒక యాపిల్ తిన్నా గంపెడు ఆరోగ్యాన్ని కొని తెచ్చుకున్నట్టే. కాబట్టి ప్రతి రోజు ఆహారంలో ఏదో ఒకపూట కనీసం ఒక యాపిల్ అయినా తినాలి. ఆపిల్ లో ఉండే సి విటమిన్ చర్మంలోని ముడతలను తగ్గించి యవ్వనంగా ఉంచుతుంది. తెలుఫుకున్నారు కదా.. మరి ఇప్పటి నుండి ఇవి మీ ఆహారంలో తప్పకుండా ఉండేటట్లు జాగ్రత్తలు తీసుకుంటారు కదూ.. ఇంకో ముఖ్య విషయం, మంచి ఆహారం తింటే ఎంత ఆరోగ్యమో, ఆరోగ్యానికి కీడు చేసే ఆహారం తింటే అంతే అనారోగ్యం ... జంక్ ఫుడ్, సిగరెట్లు, ఆల్కహాల్, ఇవి కూడా మన ఆరోగ్యంతో పాటు, మన అందం పై కూడా ప్రభావం చూపిస్తాయి. కాబట్టి తిండి విషయంలో జాగ్రత్తగా ఉందాం. అందం, ఆరోగ్యం సొంతం చేసుకుందాం.