Popcorn And Dark Chocolate Are Good For Health

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Dark-chocolate

Fiber is incredibly important due to its health benefits that include controlling blood sugar, reducing cholesterol, improving digestion, preventing gastrointestinal cancer and promoting healthy weight.

You should know about the food that can give you a good amount of fiber and they are 22 in number.

  1. Pears (3.1 grams)

A pear is both tasty and nutritious as it provides a rich amount of fiber that is 3.1 gm/100 gm. But a medium size raw pear contains 5.5 gm/100 gm of fiber.

  1. Strawberries (2 grams)
Strawberries

Strawberries look delicious because of their rich color and nutrients that include vitamin C, manganese, antioxidants and fiber that is available in the quantity of 2 gm/100 gm of strawberries.

  1. Avocado (6.7 grams)

Avocado is unique due to its nutrient contents that include vitamin C, magnesium, vitamin E and B vitamins. The amount of fiber content in avocado is 6.7 gm/100 gm.

  1. Apples (2.4 grams)

An apple a day keeps a doctor away because it has high fiber content. A ripen apple contains 2.4 gm/100 gm but a medium size raw apple packs 4.4 grams of fiber.

  1. Raspberries (6.5 grams)
Raspberries

Raspberries give a strong flavor due to high content of vitamin C and manganese. Also, they are rich in fiber that is 6.5 gm/100 gm.

  1. Bananas (2.6 grams)

Bananas are rich in nutrients as they contain many things including vitamin C and B6 and potassium. Unripe bananas have high amount of resistant starch, a kind of indigestible carbohydrate with fiber like properties. Also, they contain protein in high amount. The fiber content of banana is 6.2 gm/100 gm.

  1. Carrots (2.8 grams)

This tasty and crunchy root vegetable is highly nutritious as well. Its nutrient content includes vitamin K, B6, magnesium, and beta carotene. It is antioxidant that human body turns into vitamin A. Fiber content of carrot is 2.8 gm/100 gm.

  1. Beets (2.8 grams)

Beetoot give important nutrients like folate, iron, copper, manganese, potassium and inorganic nitrates that help in blood pressure regulation. Its fiber content is 2.8 gm/100 gm.

  1. Broccoli (2.6 grams)

Broccoli is the most nutrient-dense vegetable as it contains vitamin C, K and … Find more

Depressed People Should Take These 11 Herbs And Supplements

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Herbs And Supplements

Depression is a mental condition that involves irritable mood, feeling of emptiness and cognitive changes. Medically it can be divided into following conditions.

• Major Depressive Disorder (MDD)
• Disruptive mood dysregulation disorder
• Persistent depressive disorder
• Premenstrual dysphoric disorder
• Depressive disorder due to another medical condition

Patients suffering from depression are given anti-depressants to help ease the depressive symptoms. Also, they are advised lifestyle changes to control environment that give negative thoughts.

Depression can also be treated with supplements like Vitamin B12, Omega-3 fatty acids and herbs like saffron.

There are 11 herbs and medicines that depression patients can take to control the symptoms.

  1. Omega-3 fatty acids
Omega-3 fatty acids

Omega-3 fats are mood boosters and this have been proved in research. It is found that EPA and DHA are quite effective in controlling depression. A detailed study on fatty acids revealed that taking 1 gm of fatty acid containing 60% EPA per day can help fight depression.

  1. NAC (N-acetylcysteine)

NAC is an amino acid and it has several good functions for brain. First, it contains glutathione that works as an antioxidant and protects cells from oxidative damage. Second, NAC reduce inflammation by neutralizing higher levels of inflammatory cytokines found in depressed people. Third, it improves neurotransmitter dysregulation associated with mood disorders.

  1. Saffron
Saffron

Saffron is good for treating depression as it contains antioxidant compounds like carotenoids crocin and crocetin. Also, it increases mood-boosting neurotransmitter serotonin in the brain. In studies, it was found that saffron supplements have the same effect as anti-depressant meds have.

  1. Vitamin D

Depressed people are generally lacking in Vitamin D. But it can help fight by reducing inflammation and protecting brain against neurocognitive dysfunction. In 2020, a study was conducted on people with depressive symptoms. They were administered Vitamin D injections along with regular anti-depressant medicines and they displayed excellent results.

  1. Rhodiola (Rhodiola rosea)
Rhodiola (Rhodiola rosea)

Rhodiola is an herb with amazing anti-depressant properties. It enhances nerve cells communication by reducing overactivity of the hypothalamic-pituitary-adrenocortical (HPA) axis that works at stress response center of the body. A study found that Rhodiola gives good results when given with saffron. … Find more

Know Whether You Have A Hormonal Belly

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Hormonal belly fat

Do you know your hormones could make you put on fat especially around your belly? Hormones are responsible for most body functions like reacting to stress and hunger. And a slight imbalance in hormones could result in accumulation of belly fat or hormonal belly. For example, take underactive thyroid PCOS and menopause that are prime reasons for belly fat in women.

If you want to know whether you’ve belly fat then look for the following signs

  1. Feeling hungry even after eating

It happens due to decrease in estrogen levels. Low level of estrogen in turn impacts leptin production that could increase to the problematic level. And, if your testosterone level increases, it will decrease leptin. Leptin is responsible for regulating body weight. Here, your sex hormones are indirectly affecting leptin responsible for regulating body metabolism.

  1. Feeling stressed

Stress activates adrenal glands to produce cortisol that trigger stress response. But an overstressed body keeps adrenal glands active all the day leading to over production of cortisol leading to hormonal belly. It can also increase heart rate, blood pressure and blood sugar.

  1. Fat accumulation only around waistline

Every woman experienced menopause but some women have more problems with menopause. It could bring a sharp decrease in estrogen levels resulting in weight gain especially in the abdomen that in other areas like thighs, hips and buttocks.

  1. Cravings for sweet

People of all age like sweets but craving for more is due to increased resistance to insulin. With insulin resistance, your body won’t be able to extract sugar from the bloodstream leaving you to crave for more carbs. Also, your sensitivity for insulin and leptin will decrease to alarming level where you will keep on consuming more sweets leading to getting hormonal fat. You won’t know when to stop eating sugar.… Find more