Nuts are considered very healthy and a great source of plant based proteins. High in protein, fiber and fats, have numerous and impressive health benefits if consumed daily as a part of a balanced diet. Research shows that raw and unsalted nuts are one of the best known food that can be added to our daily diet as they contain unsaturated fatty acids and other vital nutrients. They also make for a great snack food – inexpensive, easy to store and easy to carry on the go.
Some nutty fast facts:
Nuts are known to reduce factors that cause cancer.
Nuts are enriched with anti-viral properties.
It is helpful in controlling blood pressure and maintain elasticity of the arteries.
Are highly beneficial for overall health, particularly for our heart.
Are rich in calories and fats.
There are variety of nuts and each has its own resource of vitamins, minerals, and other essential nutrients, and it is thereby important to get to know what, which and how much to incorporate these nuts in our diets.
Health Benefits of having nuts daily
Good for heart: Monounsaturated and polyunsaturated fats in nuts are responsible for lowering LDL cholesterol levels. LDL are considered as bad cholesterol that develops as plaque on the artery walls, narrowing the arteries and blood vessels and thus resulting in high blood pressure. Nuts also are rich in fibers which lowers cholesterol and thereby, the risks of high blood pressure, heart diseases and stroke.
Helpful against diabetes: Diabetics have higher triglyceride levels, and nuts naturally help in lowering these levels, thereby reducing the risk of developing diabetes. Nuts also are fruitful in stabilizing blood sugar levels due to the hormone adiponectin. This hormone is responsible for absorbing excess sugar from the bloodstream so that it can never get too high.
Aids in weight loss: Nuts are a great food that keeps us fuller for a longer time frame and reduces food cravings. When substitute for meat and milk being high in protein and calcium controls those extra kilos that meat and milk adds due their high amounts of saturated fats. The high dietary fiber contents of nuts keeps our digestive track clean and boosts energy for more work out.
Improves memory: The anti-oxidants found in nuts helps remove the toxins and heavy metals that clog our brain and improves memory and concentration.
Fights cancer: Due to presence of toxins in our body the cells starts dividing unnaturally causing cancer. The anti-oxidant properties of nuts helps to get rid of body toxins and let the cells remain healthy, hereby, reduce the risks of cancer development.
Source: Ms. Sheela Seharwat, Dietitian. She is one of the youngest successful entrepreneur of India, and founder and head mentor of Diet Clinic Health Care Pvt. Ltd.
Below food items you may add in your diet for a healthy life
Identify what choices of foods you need to plan for your weight loss/diet plan. Write out meals or diet options accordingly. This will help you to give more energy as well as reduce your weight. This will plan your weight loss program and adjust accordingly. Food plays an important role in reducing weight. Hence, it is important to choose the right kind of foods for this program. In order your weight loss plan to be effective, you have to start believing your body and giving it responsibility of keeping you fit and healthy. Following are the foods, which you should add to your daily diet plan:
Spinach- You should add spinach to your daily diet plan. It has rich source of omega-3 fatty acids, which will help you to lose weight and again at the same time it reduces the risk of heart diseases. Spinach is packed with lutein compounds that fight macular degeneration. Make your salad with spinach and egg and maintain a healthy eating habit.
Yogurt- this will help to boost your immune system and excellent probiotic organisms. You should add this to your daily diet plan for a spectacular result. This is rich in calcium and protein. This is light and low in calories.
Tomatoes- a glass of tomato juice is very good for your diet plan. However, this will reduce the risk of coronary artery disease. By adding this food to your diet program, you will get a satisfactory result and a healthy body relevantly.
Carrots- this vegetables work optimal for reducing weight and it is low in calories. Adding these vegetables to your daily eating plan, it can reduce inflammatory conditions and it is good for asthma. It has a low caloric density.
Black beans- All beans are excellent for your heart, but black beans have the capacity to boost your brain and give you a healthy body and mind. It has full of anthocyanin, antioxidant compounds that have been shown to improve brain function. A daily 1/2-cup serving provides 8 grams of protein and 7.5 grams of fiber.
By choosing these diet plan foods, you can lose weight quickly and stay healthy and fit. You should eat healthy foods regularly and these foods are easily available and cost effective. A healthy diet can help you to prevent certain long-term chronic disease. This will help you to keep healthy as well. The suggestions may be different for every people, but including these foods to your diet program would help you to reduce weight in a certain manner.
You can trust on these foods and add it to your diet plan on a daily basis. You will see the immediate result. Your body needs energy and certain foods will give you energy and minimize your weight as well. It is essential to find the right kind of nutrient foods in your everyday diet. A balanced diet will help your body to stay healthy and fit.
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Quick Recipe to make Healthy and Creamy White Sauce Pasta
Uploaded a Quick Recipe on YouTube! Relish Home-made White Sauce Creamy Cheesy Pasta at home with this quick recipe. I have used durum wheat semolina pasta which is very healthy. It’s very easy to make! Do comment below how you like your pasta or if you like adding any other veggie in your pasta.
INGREDIENTS: BOILING: 2 cups Pasta (200 gms), Salt to taste, 1/2 tsp Olive oil