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Apple Cider Vinegar and its 6 Health Benefits

apple-cider-vinegerWe all know what’s an apple and what is vinegar! But, have you given a thought to what if both apple and vinegr are blended, how would it taste?

An unusual combination called Apple cider vinegar (ACV), is unheard by most of us! It’s yet to gain importance in today’s world! Hence, I decided to write what it is and how it is beneficial!

ACV is a type of vinegar, made from apple. Unpasteurized organic ACV contains mother of vinegar. Mother of the vinegar is packed with benificial enzymes, pectins and minerals. It is said that the benefits of ACV comes from it’s mother. It is made by crushing apples and squeezing out the liquid.

Bacteria and Yeast are added to the liquid to start the alcoholic fermentation process, and the sugars  turn into alcohol. In a second fermentation process, the alcohol is converted into vinegar by acetic acid-forming bacteria (acetobacter). Acetic acid and malic acid give vinegar its sour taste.

Benefits:

  1. Improves digestion: If you’re planning on indulging in a meal that you expect might not get along very well with your stomach, ACV would definitely help. It has anti bacterial properties which helps in preventing UTI (urinary tract infection)

Dosage: one teaspoon of apple cider vinegar mixed with one teaspoon of honey in a glass of warm water 30 minutes before you dine.

  1. Improves insulin sensitivity in diabetes: Several studies have shown its positive effect on blood glucose levels; a 2007 study with type-2 diabetes patients was found to be success

Dosage: 2 tbsps of ACV in the morning have lowered glucose level by 4 to 6 percent

3.Brighten skin: Many who suffer from skin problems psoriasis and eczema to dry skin and blemishes, praise apple cider vinegar for reducing inflammation and generally minimizing problems.

Tip: Try dabbing it on affected areas with a cotton ball.

  1. Aids in weight loss: Apple cider vinegar’s acetic acid has been shown in studiesto suppress the accumulation of body fat and liver lipids. Its pectin content is also considered to slightly reduce your body’s ability to absorb fat.

When you have an apple cider vinegar drink before a meal it not only improves digestion, it also reduces your hunger levels which can only be beneficial for losing weight.

Dosage: 1 tablespoon in a large glass of water before each meal is the recommended dosage.

  1. Bad Breath: The natural acids in real apple cider vinegar, like acetic and malic acid, can reduce the bacteria in your mouth that cause bad breath.

Dosage: Add one tablespoon to a third of a cup of water and gargle for around 20 seconds to minimize bad breath

6.Detoxification: Apple cider vinegar is a popular ingredient in detoxification of body, specially liver.

Dosage: One tablespoon of ACV in a large glass of water before each meal is often recommended as an effective dosage for daily detoxification.

Also, you can add ACV to salad dressings, marination, soups and stew! By now, I am sure you have understood the motherly benefits of ACV.

 

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BERRY BERRY HEALTHY!

healthy-berries

When was the last time you ate a handful of fresh berries…??? Can’t remember….Here’s the reason…. Berries are tiny, uncommon, ignored, and may be expensive.  Moreover, they are more familiar in foods such as cakes, jams, candies, etc. But, these berries overflow with numerous health benefits. They truly deserve the title of being called “real treasure in a small package”.

Not sure if you are aware but there are a variety of berries available in the market. Another trivia on berries is there is also something called the National Berry Month celebrated in July.

I found it interesting to write a blog on ‘Berries’, the not so talked about but beneficial fruit.

So what makes them a super food? Here is my list of reasons

1. The bright red, maroon or purple colour of the berries is due to the presence of pigments or natural dyes called phytochemicals which act as an anti-oxidant. These antioxidants slow down your ageing process.

2. They prevent heart diseases and cancer due to the presence of Gallic acid.

3. They are very low on sugar as compared to other fruits and rich in fibre and thus they help in weight management and improving digestion. They also keep you fuller for a longer time.

4. They contain certain organic acids which help in our body detoxification.

5. They help in fighting various bacterial and fungal infections (e.g. Urinary Tract Infection)

6. Lastly they are loaded with vitamin C, known to strength our immune system.

Now coming to the different types of berries, one good thing is that although it may not be easy to get fresh berries….even the dried or frozen ones offers many health benefits. One can find various kinds of berries in supermarkets or high end grocery stores (Natures basket, Hypercity, Chheda stores, FoodHall, etc to name a few.)

Few berries that I have been eating are listed below. You can eat them as it is, soak them, add them in your breakfast cereal/ yoghurt or make homemade sauces. In short you can literally play with them!

1. Blueberries: No wonder they are called as the “blue dynamos” due to its deep blue colour. Rich in manganese, vitamin K they provide around 4 grams of fiber. They can be eaten fresh as well as dried. Try tossing them into salads, smoothies or baked items.

2. Cranberries: These red berries are not only pretty looking but are infection fighting super berries. Packed with flavonoids, they are a great remedy to fight Urinary Tract Infections (UTI’s). It’s got a sweet as well as a tart flavor which makes them a perfect ingredient for smoothies, sprinkling them into oatmeal or salads.

3. Strawberries: These red health boosters are the most common types of berries consumed. They grow abundantly in India too. They are rich in antioxidants called phenols which help in boosting immunity. They are perfect for a mid-evening snack with just 50 calories per cup and more vitamin C than an orange. They can be relished in smoothies, frozen yoghurts, breakfast cereal and salads or just mixed with plain water.

4. Mulberries: Many of us including me have eaten a handful of these freshly plucked from the trees in our backyard. These delicate berries are packed with heart healthy phenols, Ca, iron and magnesium. A cup of these provide more potassium than half a banana! They can be enjoyed frozen, in smoothies or sorbets.

5. Acai berry: A dark coloured berry resembling grapes is a native of Brazil. They are amongst the top super foods having 19 amino acids and high levels of antioxidants. These berries have recently gained popularity since they claim to have weight loss properties. However, this is just another fad although it helps lowering bad cholesterol. These berries are very expensive since they have to be freeze dried within 24 hours of plucking to retain its nutrition.

Apart from these berries, there are a few more berries – Goji berries, Huckleberry, Maqui berry, Sea Buckthorn berry, etc to name a few which may not be that common in India but are of equal benefits to our health.

So what’s your favourite berry?  Go ahead and start including these berries in your diet as they are the “nature’s multi-vitamin”.

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Secrets of brown rice!

brown-rice

It’s always said that cut down on fat and you would slim down. But, I have observed that many people despite cutting down on fat, still put on weight. The reason for this is simple carbohydrates which Indian population gorges on without knowing the facts.

Indian diets comprises more of simple carbohydrates which mainly consists of white rice, sugar, maida. There is definitely a substitute for everything.

Let’s talk about how beneficial brown rice is over white rice! The difference between white and brown rice is not that of colour alone but there is lot more to it.

How Brown rice gets converted to white rice?

The outermost layer, the hull, is removed to produce brown rice. This process avoids the unnecessary loss of nutrients that occurs with further processing. If brown rice is further milled to remove the bran and most of the germ layer, the result is a whiter rice, but also a rice that has lost many more nutrients. At this point, however, the rice is still unpolished, and it takes polishing to produce the white rice we consume.

Benefits of Brown Rice:

  • Rich in Selenium: A trace mineral which reduces the risk for common illness like colon cancer.

 

  • High in manganese: One cup of brown rice provides 80% of our daily manganese requirements. Manganese helps the body synthesize fats. Manganese also benefits our nervous and reproductive systems.

 

  • High in fiber: It is packed with fiber! It has been shown to reduce high cholesterol levels. It also keeps your sugar under control so brown rice is an excellent grain choice for people with diabetes. You feel satiated after eating brown rice as it is high in fiber so you tend to eat lesser in the meal, thus portion size comes into the picture.

 

  • Protection against breast cancer: The pytonutrient Lignin present in brown rice known to inhibit the growth of breast cancerous cells.
  •       Healthy bowel function: Brown rice contains good amounts of insoluble fibre that stays in the gut and aids digestion and prevents constipation.
  •       Great source of Magnesium: Magnesium is thought to be a key nutrient needed for healthy bones along with calcium and vitamin D.

To summarize, brown rice is  a healthy substitute which is packed with whole lot of antioxidants and micro-nutrients than white rice.

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The small beneficial pod – Green Peas

green-peas

It’s often said that “Good things come in small packages.” I came across one such small package. And indeed a familiar vegetable which is a power house of nutrients given to us by Mother Nature – ‘Green Peas’.

Green peas are botanically considered to be a fruit, but are often sold as a veggie. These are considered to be a poor man’s meat or a way to put some greens on the plate, but this native food provides us with array of benefits. Some of them are…

  1. Peas are low calorie foods rich in proteins, fibre and other micronutrients. Thus making them an apt food, effective in weight management ensuring longer satiety levels.
  1. Peas contain phytonutrients that are healthy for the body. One such phtyonutrient that is recently researched on is a polyphenol known as the coumestrol. A Study in Mexico City determined that only 2 milligrams per day of this phytonutrient is needed to prevent stomach cancer. A cup of peas gives you at least 10 miligrams.
  1. Peas not only contains anti–inflammatory compounds but also anti –oxidants that help’s one to boost their immunity levels and prevent ageing. The presence of Vitamin C in good amounts just adds up to the benefits!
  1. Recent studies have shown that this small package also holds alpha linolenic acid (ALA) precursor of the heart healthy omega –3. The combined effect of anti – oxidants+ omega-3 + anti–inflammatory compounds maintains heart health by promoting healthy blood vessels and preventing their blockage. Also the presence of B- vitamins like B1, B2, B3, B6 and folate help to reduce the homocysteine levels that is a risk factor for heart diseases.
  1. Green peas are rich in Vitamin K essential to hold calcium within the bones. Thus, promoting bone health.
  1. Being a good source of fibre relieves constipation.
  1. These are environmental friendly, nitrogen fixers, do not require artificial fertilizers. After the crop is harvested the tender plant is used as an organic fertilizer.

So let’s gauge the essential nutrients from the tiny package of Mother Nature. Just one cup at a time and all the benefits are thine!

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

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