Best diet tips for weight loss

More people tend to lose more weight if they really focus on their diet instead of an exercise. Believe it or not, if you focus on maintaining your weight rather than losing it you will likely see more lasting results. People with this mindset stick to healthier lifestyles for longer periods of time and eventually lose more weight, according to research. Healthy portion sizes prevent you from loading up on excess calories, which can lead to weight gain. Skimping out on sleep can cause you to eat more fatty, high-calorie foods the following day. Try to sleep between seven to eight hours each night to avoid binges.

First and foremost thing has never gone for crash diets instead reduce weight gradually and slowly.

Make necessary lifestyle changes like giving up alcohol, smoking, avoiding fatty food, processed food and refined food. Include fresh and natural foods as far as possible as processed foods tend to contain high level of salt and sugar.

Breakfast

Breakfast is the most important meal of the day, so never skip breakfast. Skipping meals doesn’t help as you tend to overeat the next meal. Starving oneself is not a way to lose weight instead opting for low fat meals.

Make breakfast a part of your routine in order for weight loss. Lose weight by having a healthy breakfast, to keep you full till lunch, to avoid cravings and make you choose oily and unhealthy snack.

Avoid skipping your meals

Skipping meals leads to binge eating, you may be able to sustain it for a short while, but eventually your willpower will give way to pure and natural hunger. Therefore, carry nuts or other healthy snacks to keep eating and make sure you eat nutritious filling meals and don’t starve.

Cook your own meals

Cooking meals at home allows you to control both portion size and what goes into the food. Restaurant and packaged foods generally contain a lot more sodium, fat, and calories than food cooked at home—plus the portion sizes tend to be larger.

Avoid a heavy meal

Chicken, soup, and a nice big salad should be your ideal meal. This will really help in the long run if you form the habit of eating light. Many people come home from work starved and hence eat a hefty meal piling on chapter after chapter, but this isn’t the way to go if you want to lose weight. It’s important to get out of the mindset of falling back on the many carpets and large quantities to feel like you’ve eaten a complete meal of any substance.

Include fiber in your diet

Fiber makes us feel full sooner and stays in our stomach longer than other substances we eat, slowing down our rate of digestion and keeping us feeling full longer. Due to its greater fiber content, a single serving of whole grain bread can be more filling than two servings of white bread. Fiber also moves fat through our digestive system faster so that less of it is absorbed.

Include lots of fiber in your diet as it gives a feeling of fullness, thereby preventing you from gorging spicy and fatty food. For example, add cooked dry beans, lentils to your salads, soups and stir fries. Indulge in a big plate of salad before meals. Use whole wheat flour to make cakes, muffins and breads or buy food made with whole grains.

Eat slowly and chew your food well as it helps in digestion, and also we tend to eat less. According to Dr.Polasa “Chewing slowly prevents excess intake as satiety is reached 10-15 minutes after commencing food intake”.

Fried items

When you have a mid morning or evening hunger cravings, choose the right snacks to satisfy your cravings. Corn cobs, fresh fruits are smart choices than deep fried items like samosas, pakoras and chivdas. The key is opting for low fat food.

Eat frequent small meals rather than taking 3 large meals a day. Five or six smaller meals each day may be less fattening.

Dairy products are not fattening

Nutritionist Namita Nanal from Evolve Medspa explains, “Dairy products are nourishing. They are rich in proteins, fats, vitamins and minerals. On the whole, if a diet is poor i.e., Rich in fatty foods, then that can result in weight gain. Chances of gaining weight only because of having dairy food are moderately less.”

Can banana make you put on weight?

With a glycemic index of just 54 and with rich fiber, vitamin C, potassium, manganese, vitamin B6 and essential amino acids, bananas are a cut above ordinary snacks. The only way you’ll gain weight by eating bananas is if you eat half a dozen without exercising. Also, bananas contain pectin and resistant starch, which leave you feeling full for longer. This makes bananas ideal for any weight loss program.

Physical activity

Use every opportunity to be physically active. For example, use the stairs instead of the lift, park the car a little farther away and walk to your office, if the shop or market is nearby, go by walk.

It is advisable not to take water along with your meals as they tend to dilute the digestive juices and impair digestion.

Exercise

Exercise is the best way to lose weight. Do exercise that you enjoy, otherwise chances are more that you will give up altogether. Play soft music while you exercise to prevent boredom. It is best to exercise before mealtime. Aerobic exercise like jogging, swimming, cycling, running accelerates weight loss. Consult a physician before starting any weight loss program. Aerobic exercise combined with healthy eating will certainly help in weight reduction.

Walking

Walking is considered one of the best exercises and also less expensive. Walk regularly, at least 5 days a week for weight reduction.

When you have cravings for a certain type of food like chocolates or ice cream, go ahead and have it once in a while. You can have it in small quantities and deduct those fat calories from lunch.

Take fruits and vegetables, which have a lot of water content like watermelons, cucumbers and white pumpkin.

Keep yourself engaged as boredom leads to overeating. Also keep yourself free of stress.

Water

Drink 6-7 glasses of water per day as it helps to flush out the toxins in our body. Drinking a glass of warm lemon juice with a tsp of honey every morning is said to help weight loss.

Cut Down on Sugar

Be careful about sugar in coffee and soda pop. It can add up quickly, and these drinks aren’t filling.

Watch for “hidden” sugar in processed foods like bread, ketchup, salad dressing, canned fruit, applesauce, peanut butter, and soups. And be careful with “fat-free” products. Sugar is often used to replace the flavor that is lost when the fat is removed. Fat-free does not mean calorie-free.

The greatest concern with the insulin spike (above) is not that it tells our body to start storing fat. Whatever we eat and don’t burn up eventually gets turned into fat anyway.

The greater concern is that the insulin spike is followed by a drop in insulin level that leaves us feeling tired, hungry and wanting to eat more. The unfortunate result of this scenario is that it makes us want to eat something else with high sugar content. When we do, we start the cycle all over again.

Regulating your blood sugar level is the most effective way to maintain your fat-burning capacity.

Limit liquid calories

Our body simply doesn’t register liquid calories like calories from solid food, so it is very easy to consume too many calories each day drinking extra-large lattes (even if they are fat-free), sugar-sweetened beverages (including sweetened tea, sports drinks, and even juice, which has naturally occurring sugar but is still loaded with calories), and alcoholic beverages. Downsize your morning latte, limit intake of sugar-sweetened beverages as much as possible, drink juice out of old-fashioned juice glasses (which used to be 6 or 8 ounces), and if you drink alcohol, avoid sugary mixers and cut calories from elsewhere in your meal if possible.

How to keep your eyes healthy

Now-a-days most of the computer users suffer from the symptoms of Computer Vision Syndrome (CVS). An expert says that it is important to take breaks and blink regularly and get relaxed for every 20 minutes.

According to a recent study, continues sitting at your desk can increase your risk of heart disease, diabetes and stroke, reports.

But that’s not the only thing at work that poses a risk to our health. The good news is that it’s not difficult to maintain eye health.
Around 70 percent of computer users regularly leave work suffering from the symptoms of Computer Vision Syndrome. It is important to follow a few easy steps to ensure sitting at a desk doesn’t take its toll on your health:

It is necessary to stay clear of CVS. It’s possible, now-a-days, to spend most of your waking hours surrounded by screens, from checking your emails and texts first thing in the morning, working nine to five in an office, and then catching up on some evening TV or computer games, finally, checking your trusty mobile again as you drift off to sleep.

Although this technology has many positive effects on our professional and social lives, what is it doing to your health? One significant effect of constant screen use is CVS.

“When we use a computer for long periods, we only blink around 4 – 7 times per minute. Our usual rate of blinking is more like 18 – 20 times per minute, so this is a significant reduction – it can cause symptoms such as dry eyes and blurred vision, “said Professor Dan Reinstein of the London Vision Clinic.”

Other common symptoms of CVS include red eyes, eye strain, double vision, headaches and difficulty refocusing the eyes.

Spending a lot of time in front of a computer screen can damage the muscles in your eyes. This can lead to eye strain or eye fatigue. Symptoms include:

  • Difficulty focusing (blurred vision)
  • Double vision (diplopia)
  • Headache
  • Soreness
  • Eye dryness.

Reinstein provides his top tips on how to prevent CVS, and keep our eyes healthy and comfortable.
Take a short break from your computer screen at least once every hour; ensure that you move and look away from your computer.

  • Keep your computer screen clean at regular intervals to remove dust.
  • Drink plenty of water to keep yourself hydrated.
  • Be conscious of blinking regularly.
  • Ensure that your computer screen is not flickering.
  • Optimise the angle, height and distance of your screen. Being the wrong distance away from your screen can increase muscle strain and visual discomfort.
  • Avoid ‘glare’ from windows and overhead lights.
  • Be aware of environmental factors. Air-conditioning and fans can worsen the dry-eye symptoms of CVS.
  • If contact lenses make your eyes feel dry, avoid wearing them when using a computer. CVS is particularly common in contact lens wearers; at the London Vision Clinic, we often see patients who are choosing to have laser eye surgery because they find they can no longer wear their contact lenses for long periods, especially while using computers.
  • And, most importantly, have an eye examination twice in a year.
  • Anti glare devices can also be useful.

Nuts – The fact that fats may help reverse heart risks, even after weight gain

Seeds and nuts are indispensable for cardiovascular health. If you’re going to overindulge and gain weight, at least try to make sure the extra calories come from unsaturated fats, a new study suggests.

Heart disease risk factors in the bloodstream change —some for the better if the excess food contains unsaturated fats, versus saturated fats, researchers found. When lean people pack on even a few extra pounds.

An author Dr. Ulf Riserus of the Unit for Clinical Nutrition and Metabolism at Uppsala Science Park in Swede said that even a moderate weight gain of about three pounds for lean, young people clearly increased markers of heart disease risk factors like insulin resistance as well as signs of impaired vascular function.

But unsaturated fats in the diet improved cholesterol levels despite the extra calories and weight gain, which is surprising, Riserus told Reuters Health by email.

For seven weeks, two groups of healthy, relatively lean adults ages 20 – 38 we’re told to keep to their habitual exercise level and daily diets by just adding 3 – 4 muffins to their diets each day.

The researchers provided the 240-calorie muffins, with half their energy from fats. One group of 19 adults received muffins made with sunflower oil, polyunsaturated fatty acids (PUFA), while the other group of 20 people ate muffins made with palm oil, a saturated fat. The muffins were otherwise identical.

After seven weeks, each group had gained between 2-3 percent of their body weight, about 3.5 pounds (1.5 kilos) each, and waist girth increased by about one percent, but blood pressure did not change significantly.

This level of weight gain in the short term is probably not dangerous at all, Riserus said, but if weight accumulates over time, especially abdominal fat, there can be health consequences.

Based on blood tests, the sunflower oil group had lower cholesterol and lipid levels at the end of the study than they had at the beginning of the study. According to the results in the Journal of the American Heart Association, for the palm oil group, cholesterol went up.

Both groups showed signs of increased insulin resistance, a diminished ability to process blood sugar that can be a warning sign of diabetes onset.

Riserus and his team had previously found that the type of fat in the diet determined how much of the excess calories were stored as abdominal fat and liver fat, he said.

“If the high-caloric diet was based on unsaturated fats rather than saturated fats, very little fat was stored as liver and abdominal fat, whereas the opposite was true for the diet high in saturated fats”. Saturated and unsaturated fats have different molecular effects on the liver. Unsaturated fats signal the liver to take up cholesterol from the blood, he said.

Riserus said, “We believe our results are very relevant considering that a large part of most populations are in caloric excess and gradually gain weight over time,”. “Although weight gain should be avoided, the results basically tell us that we may benefit from having enough unsaturated fats in our diets, irrespectively of how many calories we eat.”

The results support the American Heart Association recommendation to replace some saturated fats in the diet, like fatty beef, butter and cheese, with unsaturated fats like vegetable oils and nuts, he said.

Ursula Schwab, an associate professor of nutrition therapy at the University of Eastern Finland in Kuopio said “I do not think people usually plan for weight gain, but, as we know, it just happens quite commonly”.

“So, by following the guidelines regarding dietary fat, unintentional weight gain can be less harmful than in cases when the recommendations on the quality of dietary fat is not followed,” Schwab told Reuters Health by email. She was not involved in the new study.

All dietary polyunsaturated fats are beneficial, she said, but that is not necessarily the case for supplements.

In addition to sunflower oil, rapeseed oil and canola oil are good sources of polyunsaturated fats, Riserus said.

Foods that contain vitamins for a healthy diet

A vitamin doesn’t give you energy, but do help you stay healthy. Vitamins must get them from the foods you eat. Vitamins need small amounts and most people can meet their vitamin needs and eating a variety of healthy foods.

Two types of vitamins are available that are water soluble and fat soluble. Water soluble vitamins include vitamins B1, B2, B3, B6, B12, vitamin C, biotin and folate. Because they are not stored in large amounts in the body and some extra is lost through your urine. Fat soluble vitamins include vitamins A, D, E and K and they can be stored in your body.

A diet that includes most of these fruits, vegetables, meats and dairy products will ensure that you get your daily vitamin requirement, without the need for supplements.

Vitamin A

Vitamin A plays a vital role in bone growth, vision and cell division. As it promotes good vision and helps to maintain healthy bones, teeth, skin and soft tissues. Sources of vitamin A include both animal and plant sources.

Vitamin A is available in eggs, chicken, fish, seafood, apple, apricots, oranges, mangos, cantaloupe, watermelon, kiwis, plums, peaches, blackberries, green vegetables, carrots, spinach, pumpkin, peas, broccoli, tomato, wheat germ and dairy products such as cheese, milk and yogurt.

Vitamin B

Vitamin B complex includes B1, B2, B3, B6, B12 and folate folic acid. It helps in cell repair, digestion and metabolism and boosts that immune system. Sources are bananas, broccoli, dates, dairy products, fish, figs, nuts, seeds, spinach, pulses and potatoes

Vitamin B1 Thiamine

It gives healthy heart & nervous system, optimizes your metabolism & brain function. It aids in circulation, blood formation, growth, muscle tone, energy and learning. It may be helpful in protecting against Alzheimer’s disease.

Vitamin B2 Riboflavin

It gives healthy skin, hair, and nails. It maintains formation of antibodies and red blood cells. It can facilitate carbohydrate, fat, and protein metabolism. It aids against stress and fatigue. It may be helpful protecting against bowel cancer.

Vitamin B3 Niacin

It gives healthy nervous system, skin, tongue, and digestive system. It aids in better blood circulation and energy. Lowers the bad LDL cholesterol levels and increases the good HDL levels in the blood.

Vitamin B5 Pantothenic Acid

This anti-stress vitamin fortifies white blood cells. It supports the adrenal glands in producing hormones. Builds cells and assists them in metabolizing fats & carbohydrates to produce energy.

Vitamin B6 Pyridoxine

It promotes a healthy central nervous and immune system. It aids in normal cellular growth and healthy skin. It helps to turn food into energy.

Vitamin B12 Cyanocobalamin

Maintains a healthy nervous system and creates nerve coverings called myelin sheaths that protect nerve endings. It supports red blood cell production. It helps in preventing anemia and the use of iron.

Vitamin C

May help prevent cell damage and reduce the risk of certain cancers, heart disease and other diseases. Helps heal cuts and wounds and keeps gums healthy. It protects you from infections by keeping your immune system healthy. Increases the amount of iron your body absorbs from some foods. Sources of vitamin C are Citrus fruits such as oranges, grapefruits, and their juices, kiwi, strawberries, mangoes, papaya, red, yellow and green peppers, broccoli, Brussels sprouts, tomatoes, raw dark leafy vegetables.

Vitamin D

Vitamin D is vital for healthy bones and teeth as it absorbs calcium and maintains the level of calcium and phosphorous. Sun is the best source for vitamin D. Several food sources are also available with the best food sources of vitamin D. They include cereals, corn flakes, mashed potatoes, dairy products, green vegetables, milk, yogurt, organ meats, eggs and salmon.

Vitamin E

Vitamin E is an antioxidant and helps in the production of red blood cells. Foods that are rich in vitamin E are avocado, tomato, watercress, Brussels, spinach, berries, salmon, whole grain, nuts, sunflower oil, olive oil and mackerel.

Vitamin K

Vitamin K plays a vital role in the blood clotting process in the body and helps to main strong bones. The best food sources of vitamin K are meat, liver, egg yolk, whole grain, sprouts, celery, parsley, iceberg lettuce, peas, asparagus, cabbage, cucumbers, broccoli and soybean.

Vitamin P

Vitamin P is known as biaflavonoids and it helps in blood circulation by strengthening the capillaries. People whose diet includes fruits and vegetables, automatically can fulfill vitamin P requirement as brightly colored fruits and vegetables are good sources of vitamin P. The best food sources of vitamin P are oranges, lemons, tangerines, mangos, grapefruit, cherries, blackberries and plums, carrots, tomatoes, green pepper, broccoli, onions, red wine, buckwheat and garlic.

6 Healthy Eating Tips for Glowing Skin

We strive for glowing, radiant skin is constantly on our minds. To help your skin look its best with six simple habits that can definitely help you to get your skin glow.

Fruit and veggie rich diet

A UK study found that photos of subjects who ate a fruit and veggie rich diet were rated as more attractive than those with suntans! Scientists say antioxidants are the key, because they improve circulation, and alter skin pigment. Those thought to have the greatest impact are lycopene, which gives tomatoes their red color and watermelon its pink hue, and beta-carotene, found in carrots, sweet potatoes, cantaloupe, broccoli, and leafy greens. Polyphenols, which cause blood to rush to the skin surface, also play a role. They’re found in dark grapes, cherries, plums, apples, blackberries, and blueberries.

Include “good” fat in every meal

Today most of people don’t know that not all fats are created equal, but many don’t realize the beauty benefits of consuming enough good fat i.e., cells in the top layer of your skin only live about 30 days, and while you don’t feel or see it happening, you shed up to 40,000 skin cells every minute of the day. Healthy fats help you absorb more antioxidants – up to 13 times more according to some research. Include a moderate amount of plant-based fat in every meal, like a tablespoon of extra virgin coconut or olive oil, a quarter of a ripe avocado, or two tablespoons of nuts or seeds.

Eat to fight age-promoters

Nasty substances called advanced glycation endproducts or AGEs are produced when food is cooked to high temperatures using dry heat, like roasting, baking, broiling, and grilling. Studies have found that AGEs lower the body’s ability to control inflammation; a known trigger of premature aging, so minimizing your intake is a smart strategy for maintaining youthful skin. To slash them, whip up more “naked” veggie dishes, like summer slaw, marinated cucumbers, and sliced vine-ripened tomatoes dressed with fresh basil and balsamic. And when you do cook, use lower temperatures, even if it takes a little longer. One study found that scrambled eggs cooked over medium-low heat contained about half the AGE levels of those prepared over high heat.

Nix dehydrators

Ms. Perry reportedly became a teetotaler, and traded coffee for green tea; two changes that may help your skin stay better hydrated, since alcohol and caffeine are both diuretics. In addition to its toxic effects, beer, wine and liquor interfere with sleep, and lead to water retention (i.e. puffy eyes and face). As for coffee versus tea, an eight ounce cup of brewed java packs 100-200 mg of caffeine, compared to just 20-40 in the same sized serving of green tea. After one cup of coffee, switch to green tea or water, and for every 12-ounce beer (bottle or can), 5-ounce wine (a little smaller than a single serve yogurt container), or 1.5-ounce serving of distilled spirits (shot glass), drink a full glass of H2O.

Choose collagen-building foods

Fortunately, a healthy diet can help defy gravity, at least a bit. One study led by researchers at Manchester and Newcastle Universities found that consuming a combo of cooked tomatoes and olive oil led to much higher levels of pro-collagen, a molecule that gives skin its structure and keeps it firm. Other foods known to support collagen and improve skin stability include citrus fruits, peppers, tea, and berries.

Reach for foods that fight UV rays (including chocolate!)

In one recent study, a group of women added hot cocoa with either high or low flavonoids content to their daily breakfasts. After exposing the ladies’ to UV light, researchers found that the skin of those who drank the flavonoids-rich cocoa experienced up to 25% less reddening, compared to no change in the low flavonoids group. In addition, after 12 weeks, the skin of the flavonoids-rich drinkers was 16% denser, 11% thicker, 13% moister, 30% less rough, and 42% less scaly than at the start of the experiment. The foods scientifically shown to fight sun damage include green leafy vegetables, and fatty fish like salmon and sardines. Both work by reducing inflammation and inhibiting the DNA damage that leads to sunburns.

Healthy Diet – Eat more vegetables

Healthy eating is not about strict dietary limitations, staying unrealistically thin, or depriving yourself of the foods you love. Vegetables are the foundation of a healthy diet. They are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants and fiber. Eating more fresh vegetables is one of the simplest choices you can make to improve your overall health.

Vegetables with different colors provide different benefits. So you should eat rainbow of vegetables every day with every meal that keeps you with good health. Vegetables contain higher concentrations of minerals, vitamins and antioxidants.

Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed. Based on their nutrient content, vegetables are organized into 5 subgroups: dark green vegetables, starchy vegetables, red and orange vegetables, beans and peas, and other vegetables.

Green vegetables

Take vegetables that are bright and dark green lettuce. Mustard greens, Chinese cabbage, broccoli, spinach and kale are just a few of the options that all packed with calcium magnesium, potassium, iron, zinc and vitamins A, C, E and K.

Starchy/Sweet vegetables

Add healthy sweetness to your meals. The natural sweet vegetables are corn, yams, onions, corn, green bananas, green peas, water chestnuts and squash.

Red and orange vegetables

Red and orange vegetables are good sources of potassium, which is an essential nutrient for regulating your blood pressure. The red and orange vegetables are acorn squash, carrots, pumpkin, red peppers, sweet potatoes, tomatoes.

Beans and peas

Beans are high in soluble fiber, folate, magnesium, iron and potassium. These heart healthy nutrients help to lower cholesterol, triglycerides, blood pressure and reduce risk of coronary artery disease, diabetes and osteoporosis.

Peas are soluble in fiber, lean protein, folate, magnesium, potassium and zinc. They contain vitamin B6, high iron and a mineral that helps manage blood pressure and prevent osteoporosis. Some of the peas and beans are black beans, black eyed peas, split peas, kidney beans, lentils, soy beans, navy and white beans.

Other vegetables

There are some more other vegetables like avocado, cabbage, cauliflower, cucumber, eggplant, beets, mushrooms, okra, artichokes and asparagus.

How much is needed?

The amount of vegetables you need to eat depends on your age, sex, and level of physical activity. Vegetable subgroup recommendations are given as amounts to eat weekly. It is not necessary to eat vegetables from each subgroup daily. However, over a week, try to consume the amounts listed from each subgroup as a way to reach your daily intake recommendation.

In general, 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens can be considered as 1 cup from the Vegetable Group. The specific amounts that count as 1 cup of vegetables (in some cases equivalents for ½ cup are also shown) towards your recommended intake.

Health benefits

Eating vegetables provides health benefits with people who eat more vegetables and fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Vegetables provide nutrients vital for health and maintenance of your body.

  • Vegetables that are rich in fiber may reduce the risk of heart disease, obesity and type 2 diabetes.
  • Vegetables with high potassium may lower blood pressure and may reduce the risk of developing kidney stones and help to decrease bone loss.
  • Vegetables are naturally low in fat and calories. None have cholesterol.
  • Vegetables are important sources of many nutrients like potassium, dietary fiber, folate, vitamin A and vitamin C.

Selection of vegetables

Organic verities tend to be smaller but have rich flavor, possess some good concentration of vitamins, minerals and loaded with numerous health benefiting anti-oxidants.

  • Buy that feature freshness, bright in color and flavor and feel heavy in your hands.
  • Look carefully for blemishes, spots, fungal mold and signs of insecticide spray. Buy whole vegetables instead of section of them (for example, pumpkin).

How to use vegetables?

You need to do immediately after shopping, wash them, especially green leafy vegetables. Rinse in salt water for few minutes and gently swish in cool water until you are satisfied with cleanliness.

Health Tips – Foods for natural, healthy, glowing skin

Most women got a great length to make sure that their skin glows and they look attractive. Eating right foods can also improve the quality of your skin. A diet rich in antioxidants and vitamins is considered good for your skin. If we don’t eat foods with the nutrients we need, our body cannot produce hormones correctly or maintain hormonal balance because it doesn’t have the building blocks to do so. The human body needs a balance of all three macronutrients, carbohydrates, protein and especially fat which is crucial element for hormonal balance.

Simple lifestyle changes like including fruits in your daily diet can give you glowing skin. Fruits help with clear complexion, skin rejuvenation, natural hydration, improvement of skin texture and making the skin appear youthful and glowing.

These are the skin-friendly components in our diet can help us acquire glowing skin naturally.

Tomatoes

Tomato will help you in combating with stubborn spots or acne. It is good to include tomato based food like sauce, tomato juice etc., to your daily diet over 3-5 times every week. Tomatoes contain as photochemical called Lycopene, which gives red color to it. Tomatoes also help in protecting your skin from UV rays.

Green Tea

Green tea will reduce the levels of dihydrotestosterone (DHT), which is an acne-producing hormone. Green tea is packed with lots of antioxidants that help you in making your skin look a lot healthier and younger too. It contains vitamin C, vitamin D and vitamin K which helps in growing hair naturally and take 3-5 cups a day. It helps you to improve your skin complexion in one week by essential minerals such as copper, zinc, calcium, magnesium and iron.

Berries

Berries will help you in fighting off blemishes. Cherries, blueberries and other deeply colored berries are best sources for antioxidants. Suffering with severe acne means that you will have very low levels of blood antioxidants. Acne causes local oxidative stress results in depletion of antioxidants.

 Dark green leafy vegetables

Your daily diet is one of the easiest ways to enhance the skin’s natural radiance by adding dark green leafy vegetables. Because they consist of antioxidants, essential vitamins and nutrients, dark green leafy vegetables such as spinach, Swiss chard, arugula help rid our skin of dullness and endow us with glowing skin.

Kiwi

Kiwi is rich in vitamin C content as it protects your skin against the onset of wrinkles. Any vitamin C rich food such as guavas, oranges, bell peppers, grapefruits, strawberries, pineapple etc., will make your skin glow. As vitamin C has multiple benefits for our skin including protecting it from sun damage and promoting cell turnover, it will help in preserving the youth and beauty of our skin.

 Nuts

We can acquire smooth, healthy and glowing skin through consuming of nuts like walnuts, almonds. It is rich in Omega-3 fatty acids and is essential for providing skin with a healthy dose of natural oils that in turn reduces inflammation, acne, scaly skin and redness.

Carrots

Carrots contain high levels of carotene, vitamin A and antioxidants, carrots can give you healthy skin from the inside by flushing out toxins. It also protects your skin from sun induced damage preventing premature ageing and wrinkles.

Water

Drinking plenty of water will keep your system internally hydrated which in turn directly reflects on your skin. It helps you to flush out the harmful toxins from our system but also by keeping those ugly wrinkles at bay and giving us naturally getting glowing skin.

Pumpkin seeds

Pumpkin seeds are great skin-beautifying agents. They get their power of skin beautification from zinc, the beauty mineral and essential fatty acids like omega 3, 6, 9. It also helps you in reducing the inflammation in your body. You can eat them by sprinkling them on to your favorite salads, smoothies.

Bananas

Bananas are rich in Vitamin A, Vitamin B and Vitamin E, act as an anti-ageing agent. It is a rich source of fiber, minerals, magnesium and potassium; they help in proper blood circulation in our body and build immunity from within. You can also opt for a facial using a freshly mashed banana mixed with honey to get glowing skin.

Fruit and vegetable intake improves your mental health

We all know that eating fruits and vegetables is healthy. Now, scientists say that this healthy eating habit can improve your mental health too. A new research has found that a healthy nutrition, with increased consumption of fruits and vegetables taken five times a day, has a substantial positive effect on mental health.

Research focused on fruit and vegetable intake improves mental health. It has linked increased consumption with better physical health, but a new study published in the British Medical Journal found that it also influenced mental well-being.

Researchers at the University of Warwick’s Medical School used data from the Health Survey for England to assess mental well-being in relation to factors such as fruit and vegetable intake. That the study include 13,983 adults (56% female) ages 16 and older. The survey responses from 2010 and 2011 were analyzed using the Warwick-Edinburgh Mental Well-being Scale to estimate low and high mental well-being.

“Mental well-being is more than the absence of mental illness or psychiatric pathology,” the study said. “It implies ‘feeling good’ and ‘functioning well’ and includes aspects such as optimism, happiness, self-esteem, resilience, agency autonomy and good relationships with others.”

  • The research found that 33.5% of participants with high mental well-being consumed five or more portions of fruit and vegetables a day.
  • Only 6.8% of the respondents who consumed less than one portion a day showed a high mental well-being.
  • In addition, 31.4% of the respondents with a high mental well-being ate 2 to 4 portions and 28.4% consumed 1 to 2 portions.

The data suggests that an individual with a higher fruit and vegetable intake will have a decreased chance of having a low mental well-being, which may lead to a later development of a mental or physical illness. Fruit and vegetable intake was consistently associated with better well-being in both men and women.

“Fruit and vegetable consumption might also be acting as a proxy for a complex set of highly correlated dietary exposures, including fish and whole grains, which might contribute to the observed associations,” the researchers said. “Our finding is, of course, in line with a large body of epidemiological and trial evidence on the beneficial role of fruit and vegetable intake in general well-being and prevention of major chronic disease across several populations and age groups.”

The study is the first comprehensive analysis of behaviors associated with mental well-being in a large, nationally representative sample of a general population.

Benefits of Eating Fruits and Vegetables 

Fruits and vegetables contain a wide variety of different nutrients that have many different effects on the body. These nutrients include carotenoids, folate, vitamin C, vitamin E, selenium, flavonoids and various other phytochemicals.

  • It controls your weight
  • Lower your risk of stroke, heart disease, and high blood pressure.
  • Reduce your risk of type 2 diabetes
  • Lower your risk of cancer

Health tips – Most unhealthy cancer causing foods to avoid

Cancer is one of the most dreaded diseases of the modern age and diet plays an important role in causing cancer, apart from other factors such as genetics, exposure to chemicals and life style.  To avoid cancer risk one should have basic knowledge about the food items that are harmful to our body.  Eating good food is very important to keep healthier. Today’s world even homemade food is not completely safe. So avoid fast food, parties and junk food.

The unhealthiest, cancer causing foods that you should never eat again.

Genetically- modified organisms (GMOs)

The development of biotechnology has led to the increased production of genetically modified organisms for food. The genetically modified vegetables, fish and poultry are produced using chemicals that promote rapid growth of tumors in humans. Genetically modified corn, tomatoes, potatoes, soybeans, canola, salmons poses threat to our health and hence should not be considered as cancer free diet. Be cautions in selecting food items which are certified as non-GMO foods or organic foods produced using natural methods.

Processed meats

Meats preserved by smoking, curing/salting, or chemical preservatives that make them appear fresh, are linked to an increased risk of colon cancer. Both sodium nitrite and sodium nitrate have been linked to significantly increasing the risk of colon and other forms of cancer, so be sure to choose only uncured meat products made without nitrates, and preferably from grass-fed sources

Microwave popcorn

Microwave popcorn might be convenient but the lining of the microwave popcorn bag contain perfluoroctanoic acid (PFOA) which belongs to a class of compounds that is linked to liver, testicular and pancreatic cancers. When the bag is microwave, the chemicals vaporize and get absorbed by the popcorn which will ultimately reach your body.

Soda pop

Like processed meats, soda pop has been shown to cause cancer. It’s loaded with sugar, food chemicals and colorings; soda acidifies the body and literally feeds cancer cells. Common soda pop chemicals like caramel color and its derivative 4-methylimidazole (4-MI) have also specifically been linked to causing cancer.

Diet Foods, beverages

A recent scientific review issued by the European Food Safety Authority (EFSA) is more than 20 separate research studies found that aspartame, one of the most common artificial sweeteners, causes a range of illnesses including birth defects and cancer. Sucralose, saccharin and various other artificial sweeteners have also been linked to causing cancer. Sweetened and carbonated beverages like soda and other drinks sold commercially have high levels of refined sugar, added color and preservatives.

Refined white flours

Refined flour is a common ingredient in processed foods, but its excess carbohydrate content is a serious cause for concern. Regular consumption of refined carbohydrates was linked to a 220 percent increase in breast cancer among women. High-glycemic foods in general have also been shown to rapidly raise blood sugar levels in the body, which directly feeds cancer cell growth and spread.

Refined sugars

Refined sugars rend to rapidly spike insulin levels and feed the growth of cancer cells. Fructose-rich sweeteners like high-fructose corn syrup (HFCS) are particularly offensive, as cancer cells have been shown to quickly and easily metabolize them in order to proliferate. And since cookies, cakes, pies, sodas, juices, sauces, cereals, and many other popular, mostly processed, food items are loaded with HFCS which leads to cancer.

Conventional apples, grapes and other dirty fruits

Many people think they are eating healthy when they buy apples, grapes, or strawberries from the store. But unless these fruits are organic or verified to be pesticide-free, there could be a major cancer risk.

Hydrogenated oils

Hydrogenated oils are used for preparing the food which needs a longer shelf life. Hydrogenated vegetable oils can change the structure of the cell membrane and make them more susceptible to diseases like cancer. These trans-fats are still used by commercial food manufacturing units. Check the food labels to make sure that they are free of hydrogenated vegetable oil.

Canned tomatoes

Canned tomatoes have a chemical ingredient called Bisphenol-A known to cause heart disease, infertility and intestinal damage.

Framed salmon

Framed Salmon is a well-known Cancer-causing food. If you like Salmon you should eat a fresh one that has greater vitamin D content. There are many carcinogens and pesticides in framed salmon.