Organic Garden & Healthy Living

06/04/2023

01/04/2023

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Walnuts have been touted as the ‘brain food’ because they resemble one with their furrowed appearance. The funny thing is that research has proved that consuming walnuts regularly does improve brain function. Easy to add to the diet, they are very rich in nutritional content. They are better than most other nuts, even almonds because they have a high amount of polyunsaturated fat, vitamins, and minerals like potassium, iron, zinc, and magnesium. Fibre-rich and antioxidant-rich, walnuts trump all the other dry fruits on all accounts. Here are some of the benefits of walnuts. Add them as part of salads, over desserts or have them just as a snack.

Anti-Cancer

Walnuts can combat the risks of cancer. They are rich in Omega-3 fatty acids and other antioxidants which have been proven to fight cancer. Walnuts are especially beneficial for prostate, breast and pancreatic cancer.

Heart Healthy

Walnuts abound in monounsaturated fatty acids like alpha-linolenic acid and linolenic acid. They encourage a healthy lipid supply. Bad cholesterol gets lowered and increases good cholesterol levels. They are also beneficial in reducing high blood pressure.

Support Good Body Composition

Because they are high in fibre, walnuts make you feel fuller much after you have consumed a handful. They are very rich in protein and help in healthy weight loss.

Good For Diabetes

Having walnuts can reduce the risk of developing Type II diabetes. They provide an excellent serving of protein, healthy fat and fibre. Since they do not add to the kilos, diabetics can have them without worry.

Boost Metabolism

A handful of walnuts can provide a boost to a sluggish metabolism. They are replete with essential fatty acids and help with digestion, growth and development and other metabolic processes.

Good for the Bones

Walnuts help with the increased absorption of calcium in the body. They also reduce the excretion of calcium during metabolic processes.

Anti-Inflammatory

Walnuts have anti-inflammatory properties. Many diseases like diabetes, rheumatism, arthritis, and others are because of inflammation. Consuming walnuts every day helps in combating these diseases better.

Good for Digestion

Walnuts are fibre-rich. Because of this, they help clean the gut and help detoxify the body. They all bulk to the stool and combat constipation.

Fun fact! Having more health-promoting bacteria and other microbes can improve the health of your gut. One way of doing that is to consume walnuts. An unhealthy microbiota can result in inflammation in your gut, which can increase the risk of obesity, cancer and other chronic diseases. Hence, eating walnuts can prevent this from happening. For instance, incorporating it into your daily diet can increase butyrate-producing bacteria, which is a fat that improves gut health.

Beneficial for the brain

No, we are not saying walnuts are good for your brain just because they might look like one. There have multiple studies that prove the benefits of walnuts for brain functioning. For instance, the nutrients found in the nut may play a role in preventing oxidative damage and inflammation inside the brain.

Some research was done through observing adults which pointed out the role of walnuts in improving their brain functioning, including better memory, faster processing speed, and overall mental flexibility.

Despite all these affirmations, more studies on the walnuts’ benefits on the human brain are still needed. In the meantime, you can always munch on some as they are good for you anyway

Induce Sleep

Walnuts help in the production of melatonin. It is a hormone that helps induce sleep. Have as an after-dinner snack and sleep like a baby.

Improve Fertility

Walnuts help in the production of s***ms and improving the quality of s***ms. They add to their vitality and mobility.

Good for Skin and Hair

Free radicals in the environment cause the most damage to the body. They are responsible for creating dryness and wrinkles in the skin. Walnuts help fight these free radicals. Regular consumption of walnuts helps in reducing the dark circles under the eyes.

Helpful in Pregnancy

For proper fetal growth, pregnant women should take in sufficient amounts of folate. Walnuts are rich in Vitamin B complex and help with the healthy growth of the fetus.

Helps in male reproductive health

Research suggests that amongst the many health benefits of walnuts, supporting s***m health and male fertility can be one of them. Studies done on animals suggest that eating walnuts can protect the s***m by reducing oxidative damage on their membranes. It is a given that extensive studies are required to confirm the nut’s role in improving male reproductive health. However, if you are someone who is concerned, you can always include a couple of walnuts in your daily diet.

Some ways to have walnuts
Apart from the traditional way of enjoying the healthy snack one by one, there are some other ways to consume it as well:

The crushed form can be used to coat fish or chicken.
Can be roasted and added to your homemade trail mix.
You can sprinkle some on salads.
You can lightly roast them in your favourite stir-fry dish.
You can finely dice them and add in some dips and sauces.

17/03/2023

Guava is extraordinarily rich in vitamin C, lycopene and antioxidants that are beneficial for skin. Guavas are also rich in manganese which helps the body to absorb other key nutrients from the food that we eat. Guavas benefits are credited due to the presence of folate, a mineral which helps promote fertility. The potassium in guavas helps normalise blood pressure levels as well. In fact, a banana and a guava contain almost the same amount of potassium. Since it contains about 80% of water it helps keep your skin hydrated.

Guava Nutritional Value

A 100 gm serving of the fruit contains just 68 calories and 8.92 gm sugar, according to the data of United States Department of Agriculture (USDA). Guavas are also rich in calcium as they contain 18 gm of the mineral per 100 gm of the fruit. It also contains 22 gm of magnesium per 100 gm of the fruit, as well as significant amounts of phosphorus and potassium- 40 and 417 gm per 100 gm, respectively.

Guava benefits for health and skin

1. Immunity Booster

Guavas are one of the richest sources of vitamin C? Guava fruit contains 4 times the vitamin C content present in oranges. Vitamin C helps improve immunity and protects you against common infections and pathogens. Moreover, it keeps your eyes healthy.

2. Lowers Risk of Cancer

Lycopene, quercetin, vitamin C and other polyphenols act as potent antioxidants which neutralise free radicals generated in the body, preventing the growth of cancer cells. Guava fruit has shown to be widely successful in reducing prostate cancer risk and also inhibit the growth of breast cancer cells since it is rich in lycopene

3. Diabetes-Friendly

Due to the rich fibre content and low glycaemic index, guavas prevent the development of diabetes. While the low glycemic index inhibits a sudden spike in sugar levels, the fibre content ensures the sugar levels are well regulated.

4. Heart Healthy

Guava fruit helps improve the sodium and potassium balance of the body, thereby regulating blood pressure in patients with hypertension. Guavas also help lower the levels of triglycerides and bad cholesterol (LDL), which contribute to the development of heart disease. This magical fruit improves levels of the good cholesterol (HDL).

5. Treats Constipation

It is one of the richest sources of dietary fiber in comparison to other fruits and just 1 guava fulfills about 12% of your daily recommended intake of fibre, which makes it extremely beneficial for your digestive health. Guava seeds, if ingested whole or chewed, serve as excellent laxatives too, helping the formation of healthy bowel movements.

6. Improves Eyesight

Due to the presence of Vitamin A, guava is well known as a booster for vision health. It can not only prevent degradation of eyesight, but even improve eyesight. It can help slow down the appearance of cataracts and macular degeneration. Even though guavas are not as rich in Vitamin A as carrots, they are still a very good source of the nutrient.

7. Guava During Pregnancy

Guava's benefits pregnant women too as it contains folic acid, or vitamin B-9, which is recommended for pregnant women since it can help in developing the baby's nervous system and protect the newborn from neurological disorders.

8. Beats Toothache

Guava leaves have a potent anti-inflammatory action and a powerful antibacterial ability which fights infection and kills germs. Thus, consuming guava leaves works as a fantastic home remedy for toothache. The juice of guava leaves has also been known to cure toothaches, swollen gums and oral ulcers.

9. Stress-Buster

The magnesium present in the fruit is responsible for one of the many benefits of guava, helps to relax the muscles and nerves of the body. So after a hard workout or a long day at the office, a guava is certainly what you need to relax your muscles, combat stress and give your system a good energy boost.

10. Good for Your Brain

“Guavas contain vitamin B3 and vitamin B6, also known as niacin and pyridoxine respectively, which help in improving blood circulation to the brain, stimulating cognitive function and relaxing the nerves”, remarks Dr. Manoj K. Ahuja.

11. Weight Loss

Want to shed a few pounds? Guava is just the ticket. Without compromising your intake of proteins, vitamins and fiber, guava helps you lose weight by regulating your metabolism. It's a win-win! Guava makes for a very filling snack and satisfies the appetite very easily. Guava, especially raw guava, also has far less sugar as compared to apples, oranges, grapes, and other fruits.

12. Cough and Cold

Guava has one of the highest quantities of vitamin-C and iron among fruits, and both are proven to be preventive against cold and viral infections. The juice of raw and immature guavas or a decoction of guava-leaves is very helpful in relieving cough and cold since it helps get rid of mucus and disinfects the respiratory tract, throat and lungs.

13. Anti-Ageing Properties

Guavas are rich in vitamin A, vitamin C and antioxidants like carotene and lycopene which help protect the skin from wrinkles. A guava a day, keeps fine lines away!

14. Improves Complexion

Guava helps regain the skin's radiance and freshness. Reap the benefits by preparing a DIY scrub at home: All you have to do is mash some guava flesh with an egg yolk and apply it on your face. Rinse off after 20 minutes with warm water. When used once or twice a week, this scrub will remove dead cells from your skin and lighten your complexion. Guavas are also a great source of Vitamin K, which helps get rid of skin discoloration, dark circles, redness and acne irritation.

15. Improves Texture

Guavas rank high in astringent properties, guava leaves and unripe guavas even higher. Guava helps tone up and tighten the facial muscles, so apply a decoction of the leaves and fruit on your skin and voila!