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Yellow Watermelon: Nutrition and VarietiesYellow Watermelon: Nutrition and Varieties

Nutrition and 5 Varieties Of Yellow Watermelon

Yellow watermelon looks identical to red watermelon from the outside, but it is smaller in size. The size of yellow watermelon widely varies and has a thick outer covering that is green in color.

Many people think that yellow watermelon does not exist and is artificial, but it is not true. Yellow watermelons are mostly found in Africa and have a sweet honey-like flavor. It is mostly available in the summers.

Yellow Watermelon: Nutrition and VarietiesYellow Watermelon: Nutrition and Varieties

Nutritional Content

It is basically a low-calorie fruit having around 45 calories in a cup. Identically, it is one of the best snacks which can be added to our diet. The nutrition value is the same as red watermelon which is high in Vitamin A and C.

It helps in achieving glowing and healthy skin and also supports our immune system. In addition, it has a good amount of potassium and magnesium. High potassium foods help to lower blood pressure and magnesium can cure diabetes and has anti-inflammatory benefits.

The only way by which it can differ from red watermelon is that it contains beta-carotene which is an antioxidant. Beta-Carotene protects our eyes from getting infected by any disease and also protects against cancer.

Moreover, it is good for diabetic people as the sugar present in it is fructose which is fruit sugar. It can prevent cravings for eating sweets and candies.

Lacking in Lycopene

The only reason why it is yellow in colour is that it does not has lycopene present in it. Lycopene is an antioxidant that makes tomatoes, grapefruits and other fruits red.

Earlier, watermelon used to exist only in yellow color in Australia over 5000 years ago but with time, it evolved and because of lycopene, it became redder and redder.

Other Benefits

Low in Calories

It is a low-calorie fruit and can be added to your diet easily. People who want to lose weight can get extra benefits from yellow watermelons because it is nutrient-dense and provides only 45 calories per cup.

Lowers Blood Pressure

The potassium present in it helps to lower blood pressure. People with high blood pressure should add it to their diet to normalize their blood pressure. But the sodium level should not increase because it can again cause high blood pressure.

Strengthen The Immune System

Yellow watermelon also strengthens the immune system and a healthy immune system helps to protect your body from harmful substances, germs and cell changes that could make you ill.

Boosts Eye Health

As it is high in vitamin A and carotenoid, it is great for eye health and decreases the risk of various eye diseases. It is also a good source of vitamin C which is an important nutrient for slowing down the occurrence of cataracts.

Helps In Digestion

Because of its high water content, it helps to keep the stomach cool and provides the fiber required to maintain healthy digestion.

Varieties of Yellow Watermelon

  1. Desert King: Has the crisp texture of watermelon.
  2. Yellow Crimson: As the name suggests, it is identical to crimson sweet and is the sweetest.
  3. Yellow Petite: It Weighs around 5-8 pounds and is high in sugar.
  4. Buttercup Yellow Melon: Just like petite, it is high in sugar and seedless.
  5. Yellow Doll: Weighs around 6-8 pounds and tastes very sweet.

Difference Between Red And Yellow Watermelon

Many people doubt that is Yellow watermelons artificial or natural. They are 100 per cent natural. While red watermelons are quite ancient as they were found many years before.

However, the seeds of red watermelon are found 5000 years ago and yellow watermelons are slightly less ancient. They have been found around for about 4,000 years.

They are sometimes known as ‘desert kings’ as they have the ability to grow even in dry climates.

Yellow watermelon nutrition facts

Conclusion

  1. Many people think that yellow watermelon does not exist.
  2. It is mostly found in Africa.
  3. It is a low-calorie fruit and can be added to your diet easily.
  4. However, the potassium present in it helps to lower blood pressure.
  5. Yellow watermelon also strengthens the immune system.

Frequently Asked Questions

What is yellow watermelon good for?

Yellow watermelon is high in vitamins A and C, which can support the immune system and skin health. 

Is yellow watermelon good for weight loss?

As it is low in calorie and 90% of a watermelon’s weight is water, it becomes a very good option to add as a snack.

Is yellow watermelon good for diabetics?

Watermelon is safe for people with diabetes to eat in small amounts as the sugar present in it is a natural sugar known as fructose.

Is Ginger Ale Good for You? Types, Benefits and Side Effects

Is Ginger Ale Good for You?

Ginger ale is a carbonated soda that is made with ginger. While cooking, ginger is mostly used but many people enjoy it as a drink to cure heartburn and nausea.

Ginger has many health benefits and is widely used by every household for cooking purposes. Besides having benefits, there are also few downsides of adding ginger ale to your diet.

This article will give you a brief knowledge about the types, benefits, and side effects.

Is Ginger Ale Good for You? Types, Benefits and Side Effects

What is Ginger Ale?

It is a beverage that is carbonated and flavoured with spice ginger and is mostly consumed in summers by mixing it with other recipes.

It is made by mixing high fructose corn syrup and carbonated water with sugar. Sometimes the manufacturers add artificial flavoring to enhance its taste

Many brands do not disclose all the ingredients used by them as some of the ingredients may be harmful for the body.

Some people think that ginger ale has alcohol present in it but it is not true. According to Wikipedia “Original ginger beer contains 11% alcohol, but modern ginger beer contains less than 0.5% alcohol while modern ginger ale has absolutely no alcohol content”.

Most of the ginger ale contains almost no real ginger. It is because of the artificial flavor and other ingredients, we get the taste of ginger.

Types

They are of 3 types:

Diet Ginger Ale

This type contains little or no sugar and used artificial sweeteners to enhance the taste. It is basically a calorie free drink and can help in weight loss.

Dry Ginger Ale

As the name suggests, the taste is drier and spicier. Most people prefer dry because of its taste. “Dry” is basically a marketing term used by manufacturers.

Regular Ginger Ale

It is the most common type and it consists of artificial sugars. It is high in calorie and the calorie comes mostly from sugar. They also contain other ingredients that most of the brand do not disclose.

It is also available in different flavors like Blackberry ginger ale, Cranberry ginger ale, Red Rock ginger ale, etc.

Does Ginger Ale Have Caffeine?

It is naturally caffeine-free as it is made up of soda, sugar and other ingredients. This makes it a good alternative to coke and other packed drinks which are high in caffeine.

Benefits

Supports Heart Health

It helps in lowering the blood pressure which in return helps in improving the heart health.

Reduces Nausea

Ginger helps to cure upset stomach. This is because of the natural substances present in ginger.

Has Antioxidant Properties

Antioxidants are very important substances that can prevent or slow damage to cells caused by free radicals. Ginger oil is basically a natural source of antioxidants.

Side Effects

The side effects can be ignored because this will not harm you in any way if consumed in moderation. Some of the common side effects are:

Artificial Sweeteners

It has artificial sweeteners present in it to enhance its taste. The sugars present in it has empty calories and not good for the health. But this can totally be avoided by adding diet ginger ale as it has no calorie present.

Many studies have found that consuming too much can cause metabolic changes and can lead to type 2 diabetes.

Increased Risk of Bleeding

Consuming too much ginger for a prolonged period can increase the risk of bleeding. Consuming ginger in large amount can be a problem if a person is consuming blood thinning medication.

Causes Bloating and Burping

Because of the carbonation which is very common in carbonated beverages, bloating and burping becomes very common. These calorie-free beverages causes diarrhea an bloating if consumed in large amounts.

Nutrition Facts

NutrientValue (Per 100 grams)
Calories34
Protein0 gram
Carbohydrates9 gram
Fats0 gram
Sugar9 gram
Fiber0 gram
Sodium1 mg
Potassium7 mg
Cholesterol0 mg

are chia seeds good for you

Are Chia Seeds Good For You?

Despite being small in size, it is loaded with nutrients that our body requires. However, the nutrients present in it are very important for the proper functioning of the brain and body. So, Are Chia Seeds Good For You?

Moreover, it can be eaten raw or cooked, depending on your own preference and taste. Although, there is a doubt in few people that; are chia seeds good for them? Read this article to get full information.

are chia seeds good for you

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Some facts about Chia Seeds

It is rich in antioxidants, a good source of omega-3, high in fiber, calcium and iron. It is also a good source of healthy fats and protein.

Nutrition Information

NutrientNutrition per 1 oz (28.4 gram)
Calories138
Protein4.7 gram
Carbohydrates12 gram
Fats9 gram
Fiber10 gram
Sodium4.5 mg
Potassium115.4 mg
Cholesterol0 mg

Benefits

Helps in Digestion

The fiber present in chia seeds helps to prevent constipation and improves digestive health. In fact, it helps to break the food in our body and promotes better bowel movement. As a result, consuming chia seeds early morning with water helps in the proper digestion of food and prevents weight gain.

Helps in Detox

When added to water, they create a gelatinous effect and cleanse the insides by collecting toxins on their way out. Detox becomes very important for everyone because if you are on a high-calorie diet, your daily calorie intake is much higher than others and it becomes very important to clean the body from inside.

People who eat too much junk food should also detox their bodies once a week. This will help to clean their body from inside.

Helps in Weight Loss

Chia seeds are very low in calories. Undoubtedly, the calorie present in it comes from healthy fats, protein, and carbohydrates. In other words, we can say that the calorie present in it is nutrient-dense and helps to promote weight loss.

But that does not mean that people who are gaining cannot add it to their diet. Furthermore, they can add it as a topping to their cereals which will make it more nutritious.

High in Protein

Chia seeds are also considered a good source of protein which helps to complete our daily protein requirement. Similarly, the protein present in it consists of all essential amino acids that our body cannot produce by itself. It becomes easy for people who add little or no animal products to their diet.

High in Omega-3 Fatty Acid

Omega-3 is very important to improve brain health and most people have a deficiency of omega-3. This is because they cannot complete the daily omega-3 requirement from their food. Adding a tablespoon of chia seed will help to overcome the deficiency of omega-3.

Non-vegetarians who like eating fish does not have a deficiency of omega-3 as fish contains a good amount of omega-3. Vegetarians can add Omega-3 supplements like fish oil, flaxseed oil, etc.

Good source of Calcium

Besides being high in Omega-3 and protein, chia seed also has a good amount of calcium present in it which helps to improve bone health. Healthy bones are very important to keep your body structure stable for a longer period of time.

People with lactose intolerance cannot digest milk and thus have a deficiency of calcium in their bodies. For those, chia seeds will help to complete the daily requirement of calcium.

Good for diabetes

The carbohydrates present in chia seed comes from fiber. It is a slow-digesting carb and does not spike insulin levels. People with diabetes can easily add it to their diet as it will help them to overcome diabetes.

Adding 5 grams of chia seed after dinner will provide enough flow of nutrients to the body and because of the fiber, the food will get digested very easily.

Lowers the risk of Heart Disease

It helps to lower the level of bad cholesterol in the body LDL (Low-Density Lipoprotein) and increases the level of HDL(High-Density Lipoprotein). Increased levels of LDL can result in heart disease like stroke and heart attack. To prevent these diseases, chia seed plays a very important role.

Loaded with Antioxidants

Antioxidants are very important as it helps to fight the production of free radicals, which can damage cell molecules and contribute to aging and promotes diseases like cancer. It should not be consumed from supplements as most healthy foods have a good or minimal amount of antioxidants present in them.

Reduces Inflammations

Red and swollen skin is a typical example of inflammation. Increased inflammation can cause heart disease and cancer. Sometimes inflammation also helps to fight bad bacteria, viruses, and other infections.

Chia seed is good to reduce inflammation in the body as it contains anti-inflammatory elements.

Best Food For High Blood Pressure

23 Best Food For High Blood Pressure

There are many foods that you should avoid if you are having hypertension. But there is a number of food items that you can add to high blood pressure which can result in reducing it. The problem of hypertension is increasing day by day because of the unhealthy lifestyle and improper diet.

Here are some of the best foods for high blood pressure which you can add to your diet.

Best food for High Blood Pressure

Seeds

Flax Seeds Benefits: Nutrition Information

Flax Seeds

Flaxseed is another very common type of seed that is easily available everywhere. In the first place, a Canadian study has found that eating 30 grams of flax seeds daily for 6-7 months lowered systolic blood pressure by 10 mmHg and diastolic blood pressure by 7 mmHg.

How to add: Flaxseed can be added in many ways. It can be added to yogurt, as a dressing on the salad, and can also be eaten like chia seed.

Chia Seeds

Chia seed is one of the best food for high blood pressure and contains an antioxidant called quercetin, which helps to cure many health diseases such as heart disease. These seeds are high in fiber and help to lower blood pressure. Adding a tablespoon of chia seed every day will result in better functioning of the body.

How to add: It can be added as a topping in your cereals. Most people soak it overnight and add it to warm water. Eating it every morning empty stomach with warm water will be a better option.

Pumpkin Seeds

Pumpkin seeds are a good source of zinc, magnesium, antioxidants, and fatty acids. These micronutrients help to keep our heart healthy and reduce the risk of high blood pressure. It also helps to reduce cholesterol levels in our bodies.

How to add: Pumpkin seeds can be added to a smoothie, salad, butter, soups, or any cereal. It is also added for making your breakfast more healthy and nutrient-rich.

Sunflower Seeds

Sunflower seeds also play an important role in reducing the blood pressure as it is high in magnesium. Linoleic acid is an unsaturated fatty acid that is present in sunflower seed and helps to relax your blood vessels, which promotes low blood pressure.

How to add: It can be added to many main course dish such as mixed vegetables, lentils, chicken curry etc.

Fruits

Fruits

Grape Fruit

Black, green and red grapes contain a very high amount of naturally occurring antioxidants which helps to reduce hypertension. Eating one serving of grapes every day helps to improve heart health and reduces the risk of heart failure.

Orange

Orange is a citrus fruit and it is loaded with vitamins, minerals and has powerful blood pressure lowering effects. It helps to keep the heart healthy and reduces the risk of heart disease keeping the heart-healthy.

Bananas

Banana is a good source of potassium and potassium helps to lower blood pressure. Foods that are high in potassium and low in sodium, helps to lower the risk of heart disease, blood pressure and stroke.

Berries

Berries are rich in natural compounds called flavonoids. Many studies have found that these compounds help to reduce hypertension and also helps to reduce the risk of heart disease. Some of the berries which can be added to your regular diet are blueberries, strawberries, raspberries etc.

Vegetables

Glycemic Index: Defination and how to use it

Carrots

Carrot is the most common and widely used vegetable all over the world. People enjoy adding carrots in many ways. Raw carrots are more beneficial when it comes to curing blood pressure. Studies have found that around 2200 people between the age of 40-60 saw reduced blood pressure by adding raw carrots to their diet.

Broccoli

Broccoli consists of magnesium, potassium and calcium which helps in the regulation of blood pressure. People who are following a healthy diet usually add broccoli as it is considered a healthy and nutrient dense food.

Green Leafy Vegetables

Green vegetables are rich in nutrients and good for our body. They have end number of health benefits and helps to cure many health problems like high blood pressure. One of the most important vegetable to add during hypertension is cabbage.

Bell Pepper

Bell peppers contains an anticoagulant that helps to prevent blood clots which are responsible for heart attacks. The vitamin C present in bell peppers acts as a diuretic, which helps to remove extra body fluid. Getting rid of excess body fluid is very important as it helps to reduce the blood pressure.

Nuts

Pistachios

Pistachios are high in antioxidants which help to lower blood pressure and reduce the risk of heart disease. It also contains many micro-nutrients like Vitamin A, B, E, potassium, copper, magnesium, and phosphorus.

Walnuts

Eating walnuts every day reduces the risk of cardiovascular diseases and lowers blood pressure. Walnuts are very good for the brain and children should definitely add 1 serving of walnuts every day.

Almonds

Almonds are a very common nut and are mostly consumed by everyone. Eating 5-6 almonds a day will help to manage blood pressure and also treats many health diseases. It should be soaked overnight and consumed in the morning empty stomach for better results.

Other foods good for High blood pressure

  • Garlic
  • Greek Yoghurt
  • Salmon and other fatty fish
  • Spinach
  • Dark chocolate
  • Green tea
  • Sweet potatoes
  • Lemons

Foods To Avoid with High Blood Pressure

24 Foods To Avoid with High Blood Pressure

High Blood Pressure is also called Hypertension. It is a very serious medical condition that can lead to many other health problems. In hypertension, the flow of blood against the artery walls is too high. The blood pressure of the body increases by narrow arteries.

The narrower your arteries are, the higher your blood pressure will be. There are many foods to avoid with high blood pressure. Some of them are discussed below.

Foods To Avoid with High Blood Pressure

Increased Blood Pressure can cause

  • Heart attack
  • Narrowed or torn blood vessels in the eye
  • Memory loss
  • Heart failure/Stroke
  • Clog blood vessels in the brain

When is Blood Pressure High Enough To Go To The Hospital?

If your blood pressure is elevated to 180/120 or higher, then you will be experiencing warning symptoms like (chest pain, difficulty in breathing, headache, upper back pain, weakness, or loss of vision, then you should consult a doctor immediately without any delay.

If the blood pressure is lower than 180/120, then taking few precautions by cutting some food will help to control the blood pressure.

Foods to Avoid with High Blood Pressure

Salt or Sodium

Salt is one of the main things to be avoided in high blood pressure. The sodium present in salt increases your blood pressure and causes hypertension.

The dietary guidelines of Americans recommend limiting sodium intake to less than 2300 mg per day, i.e. 1 tablespoon of salt per day.

More potassium should be added to the diet. If a person intakes 2300 mg of sodium per day, then the potassium intake should be double the number, i.e. 4600-4800 mg.

Sugar

Sugar increases the blood glucose levels in the body and also increases your blood pressure. Many people are not aware of this and keep on consuming high sugar foods.

Moreover, high sugar foods such as packed juices, candies, etc make you overweight and cause many health problems.

AHA recommends, not to exceed the limit of 24 grams of added sugar per day which is equal to 6 tablespoons. Sugar is considered an empty calorie and the calorie present in it has no nutrients.

Packed Foods

Packed foods are high in sodium and it increases blood pressure. Preserving any food requires salt as it stops the food to decay. By adding more salt to it, the food does not decay and can be consumed for a longer period of time.

This is the reason why packed foods have longer self-life than homemade foods. Moreover, packed foods are high in saturated and trans fat.

These are very bad for your heart and to keep your heart healthy, saturated and trans fats should be consumed in limitation.

Processed Foods

Processed foods raise your bad cholesterol (LDL) and lower the level of good cholesterol (HDL) which is not healthy for our heart and increases hypertension. The carbohydrates present in processed foods are low in fiber and high in sugar.

The daily percentage of saturated fats should not increase by 10% of your total calorie intake per day. If a person is consuming 3000 calories, then 300 calories can be consumed from saturated fats.

Packed Chips

Chips have a shelf-life of at least 1 year and are full of sodium. People with high blood pressure should not even think of consuming these packed chips as the sodium level of chips is very high.

People who are not having hypertension should also limit the intake of chips as they can increase the risk of hypertension.

The sodium levels and other information is always available in the nutrition facts and most people don’t read it. For better understanding, you should read the nutrition information to get a better understanding of the ingredients added.

Alcohol

Alcohol is high in sugar and calories which in return is very bad for your health. It should be avoided by the people suffering from hypertension as it increases blood pressure and leads to obesity.

Alcohol prevents any blood pressure medicines to work effectively that you may be taking. AHA recommends the daily limitation of alcohol to two drinks a day for males and 1 drink per day for females.

Pickles

One small piece of pickle contains around 450 mg of sodium which increases the daily limitation very fast and it should be avoided by the people who are suffering from high blood pressure.

These are some of the worst food that one can consume during hypertension. One should avoid eating it as these foods will increase the blood pressure and which in return will cause many health problems.

Other Foods to Avoid

  • Maida/White flour
  • Cheese
  • Bread
  • Ketchup
  • Mayonnaise
  • Vinegar
  • Spinach
  • Chocolate
  • Peanut Butter
  • Cakes
  • Coconut
  • Roasted cashew nuts
  • Beetroots
  • Burgers
  • Pizzas
  • Baking soda
  • Baking powder

Conclusion

  1. In hypertension, the flow of blood against the artery walls is too high.
  2. Salt is one of the main things to be avoided in high blood pressure.
  3. Sugar increases the blood sugar levels in the body and also increases your blood pressure.
  4. Packed foods are high in sodium and it increases blood pressure.
  5. The carbohydrates present in processed foods are low in fiber and high in sugar.
  6. Alcohol is high in sugar and calories which in return is very bad for your health.
  7. One small piece of pickle contains around 450 mg of sodium which increases the daily limitation very fast

Frequently Asked Questions

How do you feel when you have high blood pressure?

People with high blood pressure may have a feeling of lightheadedness or dizziness, a pounding feeling in their head or chest or other signs.

What should we do when BP is high?

1. Reduce sodium intake.
2. Avoid Coffee.
3. Exercise regularly or go for a walk.
4. Avoid beer and alcohol.
5. Quit smoking.
6. Eat a balanced and healthy diet.

Does anxiety cause high blood pressure?

No, anxiety doesn’t cause long-term high blood pressure but it can cause temporary spike in your blood pressure.

Flax Seeds Benefits: Nutrition Information

9 Surprising Benefits Of Flax Seeds

Flax seeds are a plant-based food and are also known as linseeds. It is very nutritious and provides fiber, antioxidants and healthy fats. it has an end number of health benefits and has a role in ayurvedic medicine for thousands of years in Asia.

Flax Seeds Benefits: Nutrition Information

Health Benefits of Flax Seeds

Controls Blood Sugar

Flax seeds help to control the blood sugar levels in the body. It has antioxidants and hypolipidemic present in it.  Hypolipidemic helps to treat diabetes and other medical conditions. Flax seeds do not spike our insulin levels, so they can be consumed by people who are suffering from diabetes.

Lowers Blood Pressure

People who are suffering from high blood pressure can take extra benefit from flaxseed. Consuming it as a topping or before bed can be a good option. People with low blood pressure can also consume flaxseed as it does not lower the blood pressure but helps to keep it stable.

Rich in Dietary Fiber

The carbohydrates present in flax seeds have fiber in it. Fiber helps to improve the bowel movement and also helps to break down the food which improves the digestion process. A person who is following a high-calorie diet needs to digest the food so that all the nutrients get absorbed. For better absorption, fiber can be very useful.

High in Omega-3 Fats

Omega-3 is the most important fatty acid and has many health benefits. Omega-3 improves bone health, helps to prevent cancer, can improve mental disorders, can fight inflammation and improves eye health. Vegetarians cannot take fish oil supplements so they add flaxseed oil as a replacement.

Improves Cholesterol Levels

Flax seeds also reduce the bad cholesterol LDL (Low-Density Lipoprotein) and increase the level of good cholesterol HDL (High-Density Lipoprotein). High cholesterol levels are very bad for our heart which in return gives many health problems. Consuming 5-10 grams of flax seeds a day will help to overcome this problem.

Improves Digestive Health

Digestion has become a major problem and the majority of people are facing it. Flaxseed helps to break down the food so that it can be digested by the body easily. The fiber present in it helps in the process of digestion better bowel movement.

Helps in Weight Management

As they are low in calories, they may help in weight loss or fat loss. It is filled with nutrients like fiber, healthy fats and protein. A person who is trying to lose or maintain weight can definitely add it to their diet. It also helps to feel full for a longer period of time as it contains fiber.

Prevents Constipation

1-2 tablespoon of flaxseed may help to prevent constipation. It is a natural plant-based food and has no side effects if taken in limitation and in correct time. Those who do not like the taste of flaxseed can add flaxseed oil supplements which is a good replacement.

Reduce Inflammation

Flaxseed has anti-inflammatory properties and 1 tablespoon of ground flaxseeds can help to reduce inflammation. It also reduces the production of major systemic markers of inflammatory activity, including eicosanoids, cytokines and platelet-activating factor. 

Nutrition Information of Flaxseed

NutrientsNutrition (per tablespoon)
Calories37
Protein1.3 gram
Carbohydrates2 gram
Fats3 gram
Fiber1.9 gram
Cholesterol0 mg

Conclusion

  1. Flax seeds help to control the blood sugar levels in the body.
  2. People who are suffering from high blood pressure can take extra benefit from flaxseed.
  3. The carbohydrates present in flax seeds have fiber in it.
  4. Vegetarians cannot take fish oil supplements so they add flaxseed oil as a replacement.
  5. Consuming 5-10 grams of flax seeds a day will help to overcome this problem.
  6. It helps to break down the food so that it can be digested by the body easily.
  7. 1-2 tablespoon of flaxseed may help to prevent constipation.
Top 5 BCAA Side Effects and Important Benefits

Top 5 BCAA Side Effects and Important Benefits

BCAA is a Branched Chain Amino Acid and consists of 3 amino namely Leucine, Isoleucine, and Valine. The ratio of amino acid is 2:1:1 and is used as an intra-workout drink to boost up energy, prevent muscle fatigue and build muscle mass. Besides the benefits, there are few BCAA side effects which are discussed below.

Top 5 BCAA Side Effects and Important Benefits

BCAA for Women

BCAA can help women in many ways:

  1. Can help to boost strength
  2. Good for immune system
  3. Improve endurance
  4. Help to build lean mass
  5. May help directly or indirectly in weight loss

Leucine

Leucine is an essential amino acid that is used in the biosynthesis of protein. As it is an essential amino acid, which means that our body cannot produce it of its own. This is the reason we need to add it to our diet.

Leucine also helps in healing skin and bones. It is used to build lean muscle mass and increases the production of growth hormone. It reduces muscle breakdown while doing an intense workout. Some of the food that contains leucine are fish, beans, dairy, poultry, soy etc.

Isoleucine

Isoleucine is used generally in the psychological functions of the whole body such as glucose transportation, increased immunity, muscle growth. It is also used to boost the immune system and keeping us free from any diseases.

The main difference between Leucine and Isoleucine is that Leucine requires an intermediate called alpha-ketoisovaleric acid and Isoleucine requires alpha-ketoglutaric acid during the process of synthesis.

Valine

Valine is a hydrophobic essential amino acid and is found mostly in the foods that are high in protein such as meat, egg, fish including nuts and whole grains. It is used as energy fuel and its oxidation requires vitamin B6, vitamin B12, biotin, magnesium and iron.

The combination of all three amino acids makes up BCAA which is used as an intra-workout drink to enhance workout performance and prevent muscle fatigue.

BCAA Side Effects

BCAA is one of the safest supplements and does not has any side effects. BCAA side effects are very rare. It should be taken under proper guidance and in the correct time for it to work in a better way. There can be some side effects of BCAA if not taken in correct amount and time. Some of the common side effects of BCAA are:

Headache

Headache is considered one of the most common BCAA side effects that one experiences while taking BCAA. This problem does not arise in every individual as it depends upon person to person. A high dosage of BCAA can cause a headache so it is recommended to take around 5 grams a day.

Nausea

Nausea is another side effect of BCAA which is not experienced by many people. The side effect is caused when it is not taken under proper guidance. BCAA is a intra workout drink and should be added between the workout to improve strength and endurance.

Getting addicted

Many people who start taking BCAA get addicted to it and their body always require it whenever they do any physical activity. Adding BCAA to our diet is a good option but getting addicted to it is not good.

Diarrhoea

Diarrhea is caused when the daily intake of BCAA is increased from normal levels. But this problem is also very uncommon and only people who often have an upset stomach, face this problem.

Bloating

Bloating is caused when excessive amount of food is eaten and our body does not remain capable of digesting it. The food remains in our stomach for a longer period and thus bloating is caused. Many people think that it is because of BCAA intake but it is not true. BCAA can cause bloating only if the daily intake increases.

These are some of the most common and rare BCAA side effects. These side effects are not experienced by every person as different people have different body types.

BCAA is one of the cheapest and most affordable supplement which should be added by every person who is indulged in any physical activity.

When to add

The best time to add BCAA is during a workout. Most people suggest adding it after a workout, but during post-workout, our body requires all the essential amino acids for muscle recovery. So, adding it during a workout will enhance the workout performance and will help in muscle recovery as it will not make the muscle fatigue.

Conclusion

  1. BCAA consists of 3 amino namely Leucine, Isoleucine and Valine.
  2. Leucine is an essential amino acid that is used in the biosynthesis of protein.
  3. Valine is a hydrophobic essential amino acid and is found mostly in foods that are high in protein
  4. The side effects are not experienced by every person as different people have different body types.

Frequently Asked Questions

Is it safe to take BCAA everyday?

Yes, it is safe to take BCAA everyday with the doses of doses of 4-20 g per day.

What BCAA do to your body?

BCAA supplements have been shown to build muscle, decrease muscle fatigue and alleviate muscle soreness.

Does BCAA cause hair loss?

BCAA does not cause hair loss and there are studies and theories that have shown that it might actually help to prevent it.

List of Foods for Diabetes | What to Eat and Avoid

Top 10 Foods for Diabetes | What to Eat and Avoid

Diabetes has become one of the most common and worst problems. In India, there are an estimated 72.96 million cases of diabetes in the adult population. This is because of an unhealthy lifestyle and improper diet. In fact, there are many foods for diabetes to add and avoid. Moreover, many people just ignore this problem which becomes a major problem in the future.

List of Foods for Diabetes | What to Eat and Avoid

How is Diabetes caused?

Diabetes is caused when your blood sugar levels are too high. The sugar level in the body rises when you eat food that spikes insulin levels. Moreover, most of the fast-digesting carbs, like white rice, spike your insulin levels.

Is Diabetes a Disability

Diabetes is no longer considered a disability because it is a medical condition and can be cured with proper nutrition. In fact, people with type 1 or type 2 diabetes have to restrict some foods that spikes insulin levels and the blood sugar levels will come at normal levels.

Foods For Diabetes to Add

Brown Rice

Brown Rice is the most important food for diabetes as it is a slow-digesting carbohydrate and does not spike your insulin levels. Provided that, it is filled with nutrients, it is the best option for people who do any kind of physical activity. In fact, it is filled with fiber, antioxidants, vitamins, and minerals which may control blood sugar levels and prevent diabetes.

Sweet Potato

Sweet Potato is another type of carbohydrate foods for diabetes that does not spike insulin levels. Many people think that sweet potato is sweet and is bad for people with diabetes, but it is a better option than white potato. As a result, they are high in antioxidants, vitamin and minerals which can be added to the diet.

Avocadoes

Avocado is considered one of the most healthy fruit as it contains vitamins and healthy fats. In addition, the fat present in it is a healthy fat that helps to fight diabetes. Adding avocado to your diet will not only help to reduce diabetes but also help to lose weight, increase insulin sensibility and lower cholesterol.

Fruits

Fruits like Banana, Apple, Watermelon, Papaya can be added by keeping in mind the limitation. However, the sugar present in the fruit is called fructose which is fruit sugar and it is not added artificially. It is a natural sugar and is less harmful than artificial sugar.

Fish/Sea Food

Fish like Salmon and Tuna are some of the healthiest options to choose from. Moreover, the omega-3 present in fish is good for heart health. It is also a good source of protein and helps to complete our daily protein requirement. Mostly, diabetic patients have a low level of Vitamin D and adding fish is a good way to add to your dietary Vitamin D intake.

Eggs

Eggs are another healthy and best option for diabetic people. Furthermore, egg whites are considered as a lean source of protein as it does not consist of carbs and fats. Similarly, there is no rise in insulin level as there are no carbs present in it.

Low Fat Dairy

Low-fat dairy products are very good foods for diabetes such as low-fat milk can be consumed by people with diabetes. Among all dairy products, yogurt is considered the best because of its end number of health benefits. Besides curing diabetes, it also helps in digestion and acid reflux.

Oats

Oats are considered a high-carb food but are safe for people having diabetes. It has a GI score of 55 or lower making them less likely to cause spikes in insulin levels. As it contains B-glucans, it helps to reduce glucose and insulin responses after meals.

Olive Oil/Canola Oil

Olive oil reduces blood sugar level and cholesterol. Besides olive oil and canola oil; Coconut, Soyabean, Mustard, Sunflower and Peanut oil are some healthy option to choose from for people having diabetes. To clarify, researchers have found that olive oil is beneficial in reducing insulin sensitivity.

Coffee/Homemade Juices

Caffeinated and Decaffeinated coffee can help in reducing the risk of type 2 diabetes. It is good for decreasing insulin sensitivity and raises plasma insulin levels. On the other hand, homemade juices are one of the best and healthiest option to choose from as they will not contain artificial sugar which is common in packed juices.

Foods to Avoid in Diabetes

  • Packed Juices
  • White Rice
  • White Potato
  • Candies
  • Beer/Alcohol
  • White Bread
  • Sugar
  • Oily Foods
  • Whole Milk/Ice-Cream
  • Maida/White Flour

Conclusion

  1. Diabetes is caused when your blood sugar levels are too high.
  2. Brown Rice is the most important foods for diabetes and a slow-digesting carbohydrate and does not spike your insulin levels.
  3. Sweet Potato is another type of carbohydrate food that does not spike insulin levels.
  4. Avocado is considered one of the most healthy fruit as it contains vitamins and healthy fats.
  5. The sugar present in the fruit is called fructose which is fruit sugar and it is not added artificially.

Frequently Asked Questions

Which fruits are good for diabetics?

1. Apple
2. Avocado
3. Berries
4. Cherries
5. Banana

What vegetables should diabetics avoid?

1. White Potato
2. Cabbage
3. Broccoli
4. Peas
5. Corn

How can I lower my sugar level quickly?

Do not add foods that raise your insulin levels and start doing any kind of physical activity like running, jogging or a normal workout.

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Natural Remedies of Upset Stomach

10 Natural Remedies for Upset Stomach

Upset Stomach and indigestion also known as Dyspepsia are experienced due to improper time for eating and drinking. It is a very common problem and there are many home remedies for an upset stomach. Moreover, this does not require any medication and can be cured by adding and avoiding some food that we eat daily.

Natural Remedies of Upset Stomach

Symptoms for an upset stomach.

  • Nausea
  • Body chills
  • Headache
  • Body ache
  • Discomfort
  • Decreased appetite
  • Heartburn
  • Fatigue
  • Bloating
  • Acid reflux
  • Bad breathe
  • Gas

Foods to add (Home Remedies)

Coconut water

Coconut water contains Potassium and Magnesium which helps to reduce pain and cramps. It helps our body to stay cool and in summers, it keeps our body hydrated. People who are on a high-calorie diet usually face digestion problem and coconut water helps them to keep their stomach cool and digest the food.

Banana

Banana contains Folate, Potassium and Vitamin B6. These nutrients help to reduce muscle pain and cramps. Banana also adds bulk to loose stool which helps to alleviate diarrhoea. It also helps to break down the food so that it can be digested by our body easily.

Basil

Basil consists of eugenol, which helps to reduce the quantity of acid in the stomach. It helps to reduce gas and improve overall digestion. A small piece of basil after a meal will help you to get rid of acidity and improper digestion. For better and faster results, you can add basil to lemon water.

Cloves

Cloves contain substances that help to speed up slow digestion. It is also used to cure nausea and vomiting. 1-2 tablespoon of powdered cloves with a tablespoon of honey before bed will help you to reduce acid reflux and will help in the proper digestion of food.

Mint

Mint is one of the most common and natural remedies to cure indigestion and upset stomach. People of South Asia add mint after a heavy meal to cure digestion problems. It can also be added to beverages to enhance their taste and make them a healthy beverage. Mint helps to prevent vomiting and reduce muscle spams.

Water

Above all the points mentioned above, water is one of the most important things which can help in proper digestion and cure acid reflux. But most of the people drink water in the wrong way which leads to improper digestion and upset stomach. Water should be added 30 minutes after a meal for the proper digestion of food.

Ginger

Ginger contains chemicals called gingerols and shogaols that help to speed up stomach contractions. The chemicals present in ginger helps to cure vomiting and diarrhoea. Ginger should be added to our food to improve digestion or should be added in tea for a better taste and cure digestion and upset stomach.

Apple Cider Vinegar

Apple cider vinegar is a good source of Vitamin C. It should be added in the morning with warm water. There are many health benefits of apple cider vinegar. The acids in apple cider vinegar promote alkalinity in the stomach which alleviates nausea.

Papaya

Eating papaya daily eases indigestion and helps with constipation. Papaya contains natural digestive enzymes called papain that breaks up food helps to digest the food as soon as possible. People with digestion issue or upset stomach should add papaya to their diet.

Lime or Lemon juice

Many researchers have found that mixing lime or lemon juice with a pinch of baking soda helps to improve digestive issues. Lemon water is a very good remedie for acid reflux and indigestion. For faster results, take a pinch of salt and a tablespoon of lemon water and add only 50 ml of water to it. This will help to cure acid reflux and upset stomach.

Things to avoid

  • Smoking
  • Consumption of alcohol
  • Caffeine
  • Eating too much
  • Spicy and oily food
  • Intense workout after a heavy meal
  • High sugar foods and drinks

Conclusion

  1. It is a very common problem and there are many home remedies to cure an upset stomach.
  2. Banana also adds bulk to loose stool which helps to alleviate diarrhoea.
  3. Basil consists of eugenol, which helps to reduce the quantity of acid in the stomach.
  4. Cloves contain substances that help to speed up slow digestion.
  5. Mint is one of the most common and natural remedies to cure indigestion and upset stomach.
  6. Ginger contains chemicals called gingerols and shogaols that help to speed up stomach contractions.
  7. The acids in apple cider vinegar promote alkalinity in the stomach which alleviates nausea.
  8. Above all the points mentioned above, water is one of the most important things which can help in proper digestion and cure acid reflux.

Frequently Asked Questions

What is the best thing to drink for an upset stomach?

1. Water
2. Lemon Juice
3. Coconut Water
4. Apple, Grape or any natural fruit juice
5. Decaffeinated tea.

How Do You Get Rid of a Stomach Ache in 5 Minutes?

1. Anti-inflammatory foods
2. Exercise
3. Water
4. Adding herbs
5. Carom seeds

Healthy Foods That Help You Poop

1. Kiwi
2. Flax seeds
3. Beans
4. Prunes
5. Apples

Apple Health Benefits

5 Amazing Health Benefit of Apples and Types

Apple is one of the most common and nutritious fruits available every season in every part of the world. However, there are many health benefit of apples. In fact, it is very true to say that “An apple a day, keeps the doctor away” as it helps to keep our body healthy and free from any diseases. Moreover, it is considered a high dietary fiber fruit that helps to improve bowel movement. We have mentioned some Health Benefit of Apples and Types. Read this article to get full information.

Health Benefits and Types of Apples

Varieties of Apples

To emphasize, there are many varieties of apples. All of them look alike but they differ in shape and color. Some of the varieties are:

McIntoshJuicy and Tangy
Red DeliciousSweet, Crispy and Juicy
Granny SmithGreen Apple
Golden DeliciousMild, Sweet flavor
Honey CrispMild flavor and Crispy
GalaJuicy, Very sweet
EmpireCrisp, Juicy, Sweet-Tart
FujiSweet flavor and Firmness
Cripps Pink/Pink LadyVery Sweet

Health Benefit of Apples

Helps in Weight Loss

Apple is a low-calorie fruit and can be consumed as a mid-morning snack. It can also be added as a topping in oats and cereals.

People enjoy having apple pie as it is also a low-calorie snack. Undoubtedly, this low-calorie fruit helps in weight loss as the person will be in a calorie deficit.

Protects Your Heart

In truth, many researchers have found out that apple helps to protect our heart health as it lowers the level of LDL (Low-Density Lipoprotein) which is bad cholesterol.

As a result, it is another health benefit of apple people who are having heart issues or higher levels of bad cholesterol can add an apple to their diet. Therefore, this will help them to reduce the level of LDL.

Lowers the risk of type 2 Diabetes

However, the sugar present in an apple is fruit sugar (fructose) which is a natural sugar and does not spike our insulin levels.

Similarly, people suffering from type 2 diabetes can definitely add an apple to their diet which will not spike their insulin levels and will help to control their blood sugar levels.

Promotes good gut bacteria

Though, apple contains a type of fiber named pectin which acts as a prebiotic which is another health benefit of apples.

Our small intestine does not absorb fiber during digestion. It goes to our colon where it can promote the growth of good bacteria.

Moreover, the fiber present in apples helps to feed the good bacteria which is the reason they protect against obesity, heart disease, and type 2 diabetes.

Helps in Digestion

Apples can also help in digestion because of the type of fiber named pectin present in it. Similarly, it helps to break down our food and improves digestive health.

Likewise, 1 medium-size apple a day is good enough to improve our digestion. It also increases stool volume and is used to resolve constipation and diarrhea. This is one of the most important health benefit of apples.

Gala Apples

Firstly, Gala apples are covered in yellowish-orange skin, having pink to red stripes that change with the apple’s maturity.

Secondly, It’s yellow in color and very crispy.

Thirdly, It offers a mildly sweet flavor and has the best aroma among all apples. It is grown in both the southern and northern hemispheres and is available throughout the year.

Gala apples are great for people who are dieting as they are low in calories and have high water content which offers a decent amount of vitamins A, B, and C.

Fuji Apples

Fuji apples are one of the more attractive and tasty apple varieties. The only thing which makes it different from other apples is the pink speckled flush over a yellow-green background. It is more crispy and juicy, and the taste is completely different from other apples. The flavor is very sweet and refreshing.

It is low in acid. Fuji apples also have very firm and crisp flesh. Out of all apple varieties, Fuji apples can be the best option for snacking because of their pleasant texture and flavor. It became one of the most popular varieties in Japan in the 1960s and has remained a favorite till today.

Envy Apples

Envy apples have red skin with green undertones. They have a crisp, sweet white flesh that stays pure white for up to 10 hours. After that, due to oxidation, it turns brown. Envy apples have what are known as lenticels, which allow air and gases to pass between the skin and the flesh.

Envy apples are available throughout the year and is most common in New Zealand, Chile, and the United States.

Nutrition Facts

NutrientValue (1 Medium – 182 gram)
Calories95
Protein0.5 gram
Carbohydrates25 gram
Fiber4.4 gram
Sugar19 gram (fructose)
Fat0.3 gram
Cholesterol0 mg

Conclusion

  1. It is considered a high dietary fiber fruit.
  2. It helps to improve bowel movement.
  3. Apple is a low-calorie fruit and can be consumed as a mid-morning snack.
  4. People who are having heart issues or higher levels of bad cholesterol can add an apple to their diet.
  5. It contains a type of fiber named pectin which acts as a prebiotic.
  6. It also increases stool volume and is used to resolve constipation and diarrhea.
  7. There are many health benefit of apples.

Frequently Asked Questions

Is it safe to eat an apple a day?

It is very true to say that “An apple a day, keeps the doctor away” as it helps to keep our body healthy and free from any diseases. It is a low-calorie snack and can be carried anywhere.

Why Apple is not good for health?

Apple has no known health risk and anyone can have it irrespective of their medical condition as there are many health benefit of apples. Just keep in mind that the apple is organic and free from pesticides.

How many apples should you eat a day?

On average, a person can have one to two apples in a day. If you are having more than that, you can possibly experience some dangerous and uncomfortable side effects.

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