Author: Aceola

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Groundnut- A Yogic Super food

Tough to resist nuts with high protein content are groundnuts, a nutritional powerhouse. They belong to the pea family and find usage in varying culinary cultures. Groundnuts are multi taskers- a human dietary source and food source for animals.

Groundnuts are rich in calories, proteins, carbs, dietary fibre, and oil. Furthermore, groundnuts are oilseed crops with vast consumption worldwide. Groundnuts can be eaten raw, soaked, and roasted and find usage in multiple cuisines.

Nutritional Value of Groundnuts

One hundred grams of raw groundnuts contain:

  • Calories: 564kCal
  • Moisture: 6%
  • Protein: 26 grams
  • Carbs: 18.6 grams
  • Soluble sugar: 4.5 % 
  • Crude Fibre: 2.1%
  • Fat: 47.5 grams
  • Oil: 48.2%
  • Starch: 11.5%

Minerals and Vitamins:

  • Calcium- 69 milligrams 
  • Iron- 2.1 milligrams
  • Phosphorus- 401 milligrams
  • Magnesium-168 milligrams
  • Vitamin B3- 17.2 milligrams
  • Vitamin B1- 1.14 milligrams

Health Benefits of Groundnuts:

Reduces the Risk of Cardiovascular Diseases :

Groundnuts have healthy unsaturated fats. These are polyunsaturated fats and monounsaturated fats. They also contain protein, fibre, and minerals like magnesium, folate, thiamin, and vitamin B6. These nutrients are essential in maintaining heart health. 

Groundnuts supply a high quantity of flavonoids such as catechin, epicatechin, luteolin, and apigenin. They may help in lowering bad LDL cholesterol by 30-40%. Interestingly, people with 10% lower cholesterol reduce the risk of heart diseases by 20%.

Healthy Skin

Groundnuts help with eczema and other inflammatory skin conditions. It is rich in fatty acids and antioxidants, which protect the skin by fighting against free radicals. Moreover, the vitamin C content in groundnuts boosts collagen production in our bodies. A healthy level of collagen maintains the elasticity and firmness of the skin. So, eating a handful of groundnuts a day keeps the skin healthy and supple.

Improves Mental Health

Groundnuts are rich in brain-healthy essential nutrients like polyunsaturated fats, monounsaturated fats, and vitamin B3. These nutrients are necessary for strengthening the brain and boosting memory power. 

Helps Fight Depression

Groundnuts supply tryptophan, an essential amino acid that boosts serotonin production. It is a chemical involved in mood regulation by exhibiting antidepressant effects. Therefore, eating a sufficient amount of groundnut will increase serotonin levels in the blood and stimulate antidepressant effects. 

Aids Weight Loss

Groundnuts are energy-dense foods that make you feel satiated and help in appetite management, reducing the intake of calories by unnecessary munching on foods. Moreover, protein content in groundnuts also helps in increasing the metabolic rate. High metabolism helps reduce weight because burning calories to perform all bodily functions properly. Therefore, higher metabolism helps in weight loss by burning excess calories.

Groundnuts Side Effects

It must be noted that groundnuts should not be consumed in excess as it can be harmful for the body. Some studies reveal that groundnuts might cause allergies to some people.

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Healthy Tips : Soaked Almonds-Benefits of eating everyday

Almonds

Almonds are among the world’s most popular tree nuts. They are highly nutritious and rich in healthy fats, antioxidants, vitamins and minerals. This super-nut can be eaten in many ways. But the best way to eat them is by soaking them overnight and then consuming them empty stomach in the morning.

Here are a few health benefits of almonds: 

Eating Almonds for Brain Health- Almonds are one of the best foods for brain health as they are high in Vitamin E, which has been known to improve cognitive performance.

Eating Almonds to Lower Cholesterol- Almonds are high in unsaturated fat, which lowers your LDL and increase your HDL. Almonds are also high in monounsaturated fats and contain antioxidant flavonoids, which can help with the health of your heart and arteries.

Almonds for Weight Loss- Almonds are low in carbohydrates and high in both fiber and protein. This combination can help you feel full longer and eat less calories. However, they are high in calories. So be sure you don’t eat too many.

The Facts About Almonds and Nutrition- The almonds nutrition facts are great, as they are loaded with vitamins and minerals that many people who are eating a typical standard American Diet may not be consuming enough of, including fiber, magnesium and Vitamin E

Almonds Can Help Regulate- Your Blood Sugar Almonds are high in fiber, healthy fats and protein, which can help slow down the release of sugar into the bloodstream, making them a great option for people concerned about this.

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Health Benefits of having curd daily.

curd

The creamy, slightly sour, curd has been a part of our diet and of our ancestors since the Vedic times. People across India consume curd post meal or as part of meal for boosting their digestive health and immunity. From curd rice, raita, dahi-cheeni to yoghurt, there are many ways of consuming this milk product.

A powerhouse of riboflavin, vitamin A, B6, B12, and pantothenic acid, curd also has lactic acid which helps in the absorption of nutrients..

1) PROBIOTIC SUPERFOOD THAT IMPROVES DIGESTION.-Curd or yogurt is a probiotic that is formed after the fermentation of milk. It contains the bacterial strain- Lactobacillus which helps promote good bacteria in the gut and aids digestion.

2) A LOW-CALORIE FOOD MADE OF 81% WATER-Curd or yogurt is mostly composed of water. A 100 g of it gives 59 calories only!

3) ZERO SUGAR AND TRANS FATS-Natural curd contains no sugar and no trans fats, both of these contribute greatly to unhealthy weight gain.

4) REDUCES WATER WEIGHT-1 cup (approx. 245 g) of curd provides 380 mg potassium. Potassium helps the body get rid of water retention in the body. Potassium is also helpful to reduce high blood pressure levels.

5) EXCELLENT PROTEIN SOURCE-We mostly consider milk, paneer or tofu as viable vegetarian sources of protein. But do you know curd is an excellent protein source as well? In fact, it contains slightly more amount of protein than milk! Protein helps increase satiety and keep the tummy full for long, thus managing unnecessary hunger pangs.

As mentioned in the Research Paper titled “Impact of yogurt on appetite control, energy balance, and body composition”, A. Tremblay, C. Doyon, M. Sanchez, it was observed that consuming yogurt leads to

• reduction in body fat

• improvement in satiety

• decrease in Glycemic and insulin response

• change in gut hormone response and a positive change in gut flora

HOW TO CONSUME CURD FOR WEIGHT LOSS?

• Fruit or vegetable raitas

• Homemade Masala chhachh

• Homemade sweet lassi

• Fruit Smoothies

• Curd rice

• Homemade tadka curd

• Kuttu/besan curries without pakoras

WHAT IS THE BEST TIME TO EAT CURD FOR WEIGHT LOSS?

You can take curd in breakfast, major meals and even as midmeals to aid the fat burning process. If you are taking curd at night make sure you consume it 2-3 hours before going to bed.

PRO TIP

1) Avoid consuming artificially flavoured Greek yogurts as they contain a high amount of sugar (levels are upto dangerous amounts).

2) If someone is having sinus, refrain from consuming curd at night.

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5 Health Benefits of Kasuri Methi

Kasuri Methi is an ancient spice that is popular in the subcontinent of India. They are dried fenugreek leaves that are used to add flavor and aroma to many famous Indian dishes. This herb is added to North Indian delicacies like Paneer Butter Masala, Paneer Lababdar, Tandoori Gobhi, and many more.

These leaves are versatile; meaning to say that fresh fenugreek leaves can also be used. Its seeds are also used while cooking – they are yellow amber-colored seeds with a bitter aftertaste. These leaves taste a little earthy, grassy, and slightly sweet in the first two bites which get a little bitter by the end. However it may taste, these seeds are a power bank of health benefits.

Health Benefits of Kasuri Methi

In the ancient medicinal system, Ayurveda, Kasuri Methi is widely known for its medicinal purposes. It helps in aiding digestion problems and induces labor. This proves that it has many health benefits. To add to these medicinal qualities, it is anti-diabetic, anti-carcinogenic, antibacterial, antioxidant, and anti-fungal.

Let’s discuss some of its medicinal qualities in detail.

  1. Helps With Gastro-Intestinal Problems:Kasuri methi contains antioxidants that help in improving digestion problems and thus reduce the chances of several severe gastrointestinal problems. Kasuri Methi is very fibrous and thus helps to ease constipation. Regular consumption of Kasuri Methi will help in preventing problems like intestinal inflammation, diarrhea, and irritable bowel syndrome.
  2. Rich Source of Micro Nutrients:Fresh fenugreek leaves are filled with vitamin C, but intense drying of these leaves leads to its loss. This is because vitamin C is a volatile nutrient that loses its quality when it comes in contact with air and sunlight. Calcium and iron are not lost while drying. As we all know, calcium is needed to build strong bones and on the other hand, it helps in maintaining our hemoglobin levels.
  3. Controls Diabetes:Kasuri Methi helps in controlling the levels of glucose in your body. Regular intake of Kasuri Methi in the form of curries, dals, and gravies can help in treating type II diabetes. Due to the fiber content present in it, it helps in the function of the levels of insulin in diabetic people. It also helps carbohydrate tolerance in diabetic people as their bodies cannot metabolize carbohydrates easily.
  4. Prevents Skin Diseases:Kasuri methi is rich in antioxidants, consuming it regularly will greatly prevent free radical damage which will protect your skin from premature aging. Since it is also rich in vitamins and minerals, it helps in providing a natural and fresh glow to our skin. Kasuri Methi can also be applied as a pack externally. With the consumption of Kasuri Methi, skin blemishes reduce and prevent the skin from problems like eczema.
  5. Helps With Respiratory Problems:Kasuri Methi is especially used to keep respiratory problems away during winders. It cures allergies and congestions in the respiratory tract. This herb maintains the level of mucus in the body and thus prevents the boy from undergoing severe respiratory diseases.

Kasuri methi is to be stored in an air-tight container so that the moisture doesn’t seep in. It should be kept in a dry, cool, and dark place. If you follow these points, your homemade or store-bought Kasuri Methi can have a shelf life of up to 6 months or more.