What Is Fish Oil and Benefits Of Fish Oil

What Is Fish Oil and Benefits Of Fish Oil

Fish oil is oil derived from the tissues of oily fish, such as herring, tuna, anchovies, and mackerel. It’s rich in omega-3 fatty acids, which are very important for health. According to research conducted at Harvard University, an omega-3 fatty acid deficiency is officially one of the top 10 causes of death in America, claiming the lives of up to 96,000 people each year. Out of the 12 dietary, lifestyle and metabolic risk factors examined in the study, omega-3 fatty acid deficiency ranked as the sixth highest killer of Americans.[1] These deaths are preventable to take more omega-3 fatty acid in the diet.

 

What is Fish Oil?

Fish oil can be obtained from eating fish or by taking supplements. Fish that are especially rich in the beneficial oils known as omega-3 fatty acids include mackerel, herring, tuna, salmon, cod liver, whale blubber, and seal blubber. Omega-3 fatty acids are derived from food. They can’t be manufactured in the body. Two of the most important omega-3 fatty acids contained in fish oil are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

 

Health Benefits of Fish Oil:

The health benefits of fish oil include its ability to aid in weight loss and healthy pregnancy. It also promotes fertility and skin care. It is beneficial in the treatment of various heart diseases, high cholesterol, depression, anxiety, ADHD, weak immune system, diabetes, inflammation, arthritis, IBD, Alzheimer’s disease, eye disorders, macular degeneration, ulcers, and other health issues which are explained in detail below.

1. Boosts Heart Health: According to the American Heart Association (AHA), clinical trials have shown that omega-3 is effective in reducing the incidence of cardiovascular diseases (CVD).[2]Fish oil is a great source of omega-3 and therefore, reduces the risk of heart diseases and heart arrhythmias. It also lowers the level of bad cholesterol (LDL) and increases the level of good cholesterol (HDL).

 

2. Improves Immunity: Regular consumption of fish oil aids in boosting the immune system. Omega-3 fatty acids present in fish oil bolster the immune system by affecting the activity and amount of cytokines and eicosanoids present in our body. Researchers have also studied the effect of a fish meal and fish oil on the immune system of pigs and found that fish oil aided in the growth of the animals.[3] Similar research conducted on mice at Taichung Veterans General Hospital, Taiwan, also gave positive results.[4]

 

3. Weight Loss: Research conducted by Professor Peter Howe at the University of South Australia has shown that fish oil improves the efficacy of exercise in attempts to reduce weight.[5] Volunteers who were given fish oil in their diet showed greater weight loss as compared to those who did not regularly consume it.

 

4. Reduces Inflammation: Regular consumption of fish oil supplements, tablets, pills, and capsules is helpful to those who suffer from chronic inflammatory diseases. Fish oil is effective in treating gastrointestinal disorders, Celiac disease, short bowel syndrome and inflammatory bowel disease (IBD) including Crohn’s Disease and ulcerative colitis, which are both typical disorders of the intestine. Patients suffering from Crohn’s disease often find it difficult to absorb vitamins, fats, and essential supplements. Fish oil supplements are an effective diet for such patients.

 

5. Helps Treat Arthritis: Fish oil is useful in the treatment of arthritis, rheumatism, Raynaud’s symptoms, and similar conditions. [6] The Royal Adelaide Hospital and the University of Newcastle, located in Australia, have reported that fish oil has shown positive effects in the treatment of arthritis. [7]

 

6. Relieves Depression & Anxiety: Due to the presence of Omega-3 fatty acids, fish oil has been promoted for relieving depression, sadness, anxiety, restlessness, mental fatigue, stress, decreased sexual desire, suicidal tendencies, and other nervous disorders. Researchers at the Case Western Reserve University School of Medicine in Cleveland, Ohio, in their research publication titled “Fish Oils and Bipolar Disorder: A Promising but Untested Treatment”, state that fish oil can be useful in mood stabilization and the treatment of bipolar disorders. It is unsurprising, therefore, that countries where fish is frequently eaten, have a low incidence of depression. Similarly, research conducted on prisoners has shown that when prisoners were given seafood containing a higher amount of omega-3 fatty acids, there was a significant drop in the homicide rate and the frequency of violence. [8] Intake of fish is also a good remedy for depression. Findings of a research study suggest that fish consumption may be beneficial for women’s mental health and reduces the risk of developing depression in women. [9]

 

7.Eye Care: Fish oil has the ability to improve vision. It also helps in avoiding age-related macular degeneration.  In March 2014, French researchers evaluated 290 patients with age-related macular degeneration (AMD), and they discovered that dietary oil fish and seafood intake were significantly lower in AMD patients. Due to the high EPA and DHA levels in fish oil, it was concluded that this kind of nutritional intervention could especially benefit those at high risk for neovascular age-related macular degeneration. [10]

 

8. Prevent Cancer: Scientific studies have found that fish oil can help to prevent and kill various cancers, including colon, prostate, and breast.[11] Not only has research proven that it makes conventional cancer drugs more effective, but it’s also an effective stand-alone therapy in natural cancer treatment. Intravenous fish oil lipid emulsions, in particular, are rich in omega-3 polyunsaturated fatty acids, which exhibit anti-inflammatory and immunomodulatory effects. [12] A scientific review published in 2013 looked at omega-3 polyunsaturated fatty acids and prostate cancer prevention. Researchers concluded that there’s a great deal of evidence suggesting that omega-3s have antiproliferative effects – which means they inhibit cancer cell growth – in cancer cell lines, animal models and humans. In addition, the “direct effects on cancer cells” and indirect anti-inflammatory effects on the immune system fighting cancer likely contribute to the ability of omega-3 fatty acids to inhibit tumor growth. [13]

 

9.Control Diabetics: Researches found that fish oil can help reduce the risk of diabetics from developing cognitive deficit because it protects the hippocampus cells from being destroyed. The study also showed that fish oil could help reduce oxidative stress, which plays a central role in the development of diabetes complications, both microvascular and cardiovascular. [14] Another recent study shows that fatty fish consumption can cut the risk of eye-diabetes complications. The researches tracked the seafood consumption of about 3,600 diabetic men and women between the ages of 55 and 80 for nearly five years. The researchers found that people who regularly consumed 500 milligrams each day of omega-3 fatty acid in their diets were 48 percent less likely to develop diabetic retinopathy than those who consumed less.[15]

 

10. Helps in ADHD Treatment: Fish oil has the ability to treat Attention Deficit Hyperactivity Disorder (ADHD) due to its high concentration of fatty acids. For children suffering from hyperactivity, dyslexia, dyspraxia, inability to complete tasks, emotional instability, wavering attitude, poor coordination, short attention span, short-term memory weakness, low concentration, tendency to interrupt others, recklessness, hastiness, impetuosity, impulsiveness, low IQ, or learning disorders, fish oil is a proven remedy. Research conducted at the University of South Australia and CSIRO has shown that when children suffering from ADHD were given doses of fish oil and evening primrose capsules for 15 weeks, they showed significant improvements in their behavior. [16]

 

11. Aids in Treating Alzheimer’s Diseases: Research conducted at Louisiana State University has shown that fatty acids are effective in treating Alzheimer’s disease. [17] Since fish oil is one of the best sources of essential fatty acids, including EPA and DHA, it helps in the treatment of Alzheimer’s disease. More research conducted at the University of California in Los Angeles (UCLA) validates the usefulness of fish oil as a possible remedy for the disease.[18] The Alzheimer’s Association recommends fish containing a higher content of omega-3 fatty acids to patients since it acts as a defense against Alzheimer’s disease and dementia.

 

12. Support Healthy Pregnancy: Fish oil is very beneficial for pregnant women because the DHA present in it helps in the development of the eyes and brain of the baby. It also helps to avoid premature births, low birth weight, and miscarriages. Research conducted in Denmark, which involved 8,729 pregnant women, concluded that a diet with low amounts of fish resulted in a higher risk of premature or preterm babies.[19] It is also believed that women who do not have a sufficient intake of EPA and DHA in their diet suffer from depression after childbirth, as there is a transfer of some amount of brain mass from the mother to the child in the last stages of pregnancy. Thus, it is very beneficial to consume fish oil either by eating fish or taking fish oil supplements, tablets, capsules, or pills during pregnancy for the overall development of the child and the well-being of the mother. However, it should be noted that fish oil obtained from the liver of the fish, example – cod liver oil, should not be consumed during pregnancy as cod liver oil is high in retinol and vitamin A, which are usually known to cause birth defects.

 

13. Skin and Hair Care: It is useful in treating various skin problems such as eczema, psoriasis, itching, skin redness, skin lesions, and rashes. In terms of psoriasis, the EPA present in fish oil restricts the growth of pro-inflammatory agents by producing arachidonic acid. Therefore, fish oil can also be applied topically to get relief from psoriasis. Fish oil helps maintain a good luster of the hair because omega-3 has growth stimulating properties since it provides nourishment to the follicles. It aids in the development of hair and in preventing hair loss.

 

Side Effect: An excessive dosage of fish oil can have adverse allergies and side effects on the body. Furthermore, fish oil can be problematic if you have certain conditions so it is necessary to consume fish oil supplements cautiously. Moreover, it can be consumed in various forms. These include eating the fish directly by baking, roasting, frying, grilling, broiling, or smoking it. It can also be consumed in the form of concentrated dietary supplements like liquid, tablet, capsule, pill, or soft gels. Also, there are various pharmaceutical grades of oil. It is not necessary to constantly consume pharmaceutical-grade oil or even supplements. You should also consult your doctor to confirm the mode of consuming fish oil and the overall need for it in your diet.

 

Fish oil is a great source of omega-3 fatty acids which are essential to our health, but our bodies cannot make them so we must get them from the diet. If the diet is not enough to meet our needs, then a high-quality fish oil supplement is the next best option.

 

 

 

What is CBD Oil , Benefits and Uses of CBD Oil

CBD oil or cannabidiol have been used for thousands of years as a naturally growing herb. CBD oil becomes very popular and famous in the recent years due to the movement for legalized marijuana in certain countries. CBD oil has a wide range of effects on health and has been connected to a diverse number of health problems, ranging from migraines and stress to lack of appetite and sex drive. CBD oil has even been connected to reducing the risk of certain cancers, as well as reducing pain, improving the conditions of the heart, and helping people get a good night’s sleep.

 

What is CBD oil?

CBD is one of 104 chemicals compounds known as cannabinoids that can be found in the cannabis plant. It’s a naturally occurring substance, which can be extracted and mixed with a carrier oil often used hemp seeds or coconut to create CBD oil.

CBD oil is most readily available as a tincture. It can also be added to water or smoothies. A spray form is available, as are capsules, creams that can be applied topically, and e-liquid for vape pens.

According to a 2013 study published in the British Journal of Clinical Pharmacology, CBD benefits include acting in some experimental models as an anti-inflammatory, anticonvulsant, antioxidant, antiemetic, anxiolytic and antipsychotic agent. It serves as a potential medicine for the treatment of neuroinflammation, epilepsy, oxidative injury, vomiting and nausea, anxiety and schizophrenia.

CBD Oil Benefits and Uses

  1. Relieves Pain and Inflammation: CBD oil, especially in combination with THC, may be effective in reducing pain and inflammation associated with diseases like multiple sclerosis and rheumatoid arthritis.

 

  1. Has Antipsychotic Effects: Many research shows that CBD oil produces antipsychotic effects. It prevents human experimental psychosis and is effective in open case reports and clinical trials in patients with schizophrenia, with a remarkable safety profile.

 

  1. Reduces Anxiety: CBD oil contains THC which is very good for releasing pleasure hormones and relaxing the mind. It also helps in reducing stress and inducing a sense of calmness and relaxation.

 

  1. Helps to Fight Cancer: Many reports have shown that the active ingredients in cannabis essential oil can have preventive effects on cancer. It can also cause a reduction in tumor size, thereby making it easier to effectively fight cancer.

 

  1. Relieves Nausea: Cannabis has been used for centuries for the suppression of nausea and vomiting. Research has revealed that among more than 80 cannabinoid compounds found in marijuana, both the intoxicant THC and the non-intoxicant CBD helps to get rid of nausea and vomiting in animal studies.

 

  1. Improves Brain Health: Cannabis has shown to have positive effects on people suffering from epilepsy and multiple sclerosis. It is also effective in dealing with multiple other neurological conditions like Dravet syndrome and Parkinson’s disease. It prevents neurodegeneration and cognitive decline, thereby helping those suffering from Alzheimer’s.

 

  1. Promotes Heart Health: Recent research has linked CBD with several benefits for the heart and circulatory system, including the ability to lower high blood pressure. High blood pressure is linked to higher risks of a number of health conditions, including stroke, heart attack, and metabolic syndrome. Researchers have suggested that the stress- and anxiety-reducing properties of CBD are responsible for its ability to help lower blood pressure.

 

  1. Lowers Incidence of Diabetes: In diabetic mice, treatment with CBD reduced the incidence of diabetes by 56% and significantly reduced inflammation.

 

CBD oil has been studied for its potential role in treating many common health issues, including anxiety, depression, acne and heart disease and fighting against cancer, diabetics.

Though there is much to be learned about the efficacy and safety of CBD, results from recent studies suggest that CBD may provide a safe, powerful natural treatment for many health issues.

Chicken Bone Broth Soup Recipe

Chicken Bone Broth Soup

Chicken Bone Broth Soup Health Benefits:
1. It is highly nutritious
2. It may protect the joints
3. It may help fight osteoarthritis
4. It may help reduce inflammation and heal the gut
5. It may aid sleep
6. It may support weight loss

Chicken Bone Broth Soup Recipe:

Ingredients:

  • Whole chicken or chicken leg bone
  • Filtered water as needed to cover
  • Apple cider vinegar 2 tbs.
  • 4 Large Carrot
  • 1 Large Onion
  • 2 Bay Leaves
  • Black Pepper Powder
  • Spices as you like (I use ginger, garlic, mint, coriander leaves.)
  • Salt as Taste
  • 4 Stalk of celery

Directions:

Add all ingredients in a pressure cooker and cook 3 hours. When the soup is cooked then strained and store in a freeze for 3 days.

 

 

Healthy Foods That Are High in Vitamin D

Vitamin D playing a very important role in our body. Our body produces vitamin D naturally when it’s directly exposed to sunlight. Up to 50% of the world’s population may not get enough sun. Because people spend more time indoors, wear sunblock outside and eat a Western diet low in good sources of this vitamin. The Reference Daily Intake (RDI) is 600 IU of vitamin D per day from foods.

Healthy Foods That Are High in Vitamin D:

Here are 9 healthy foods that are high in vitamin D.

1.Salmon fish: Salmon is a popular fatty fish and a great source of vitamin D. According to the USDA Food Composition Database, one 3.5-ounce (100-gram) serving of salmon contains between 361 and 685 IU of vitamin D.

2.Herring and Sardines: Herring is a fish eaten around the world. It can be served raw, canned, smoked or pickled. This small fish is  one of the best sources of vitamin D. Fresh Atlantic herring provides 1,628 IU per 3.5-ounce (100-gram) serving, which is nearly three times the RDI

Sardines are a good source of vitamin D as well — one serving contains 272 IU or 45% of the RDI.

3.Cod Liver Oil: It’s an excellent source of vitamin D — at about 450 IU per teaspoon (4.9 ml), it clocks in at a massive 75% of the RDI. It’s been used for many years to prevent and treat deficiency in children.

4.Canned Tuna: Many people enjoy canned tuna because of its flavor and easy storage methods. It’s also usually cheaper than buying fresh fish. Canned light tuna packs up to 236 IU of vitamin D in a 3.5-ounce (100-gram) serving, which is nearly half of the RDI.

5.Oysters: Oysters are a type of clam that lives in saltwater. They’re delicious, low in calories and full of nutrients.

One 3.5-ounce (100-gram) serving of wild oysters has only 68 calories but contains 320 IU of vitamin D — over half the RDI.

6.Shrimp: Shrimp is a popular type of shellfish. Other sea fish is high in fat but shrimp is low in fat and high in vitamin D. Shrimp provide 152 IU of vitamin D per serving.

7.Egg Yolks: People who don’t eat fish should know that seafood is not the only source of vitamin D. Whole eggs are another good source, as well as wonderfully nutritious food. Eggs from commercially raised hens contain only about 30 IU of vitamin D per yolk. However, eggs from hens raised outside or fed vitamin D-enriched feed contain much higher levels.

8.Mushroom: Excluding fortified foods, mushrooms are the only plant source of vitamin D. Mushrooms can synthesize vitamin D2 when exposed to UV light. Only wild mushrooms or mushrooms treated with UV light are good sources of vitamin D.

9.Fortified Foods: Natural sources of vitamin D are limited, especially if you’re vegetarian or don’t like fish. Fortunately, some food products that don’t naturally contain vitamin D are fortified with this nutrient. Such as cow’s milk, soy milk, orange juice, cereal or oatmeal etc.

Spending time out in the sun is the best way to get your daily dose of vitamin D. However, sufficient sun exposure is difficult for many people to achieve. Getting enough from your diet alone may be difficult, but not impossible.

What is Vitamin D & Vitamin D Deficiency ?

Vitamin D playing a very important role in our body. Our body produces vitamin D naturally when it’s directly exposed to sunlight. Up to 50% of the world’s population may not get enough sun. Because people spend more time indoors, wear sunblock outside and eat a Western diet low in good sources of this vitamin. The Reference Daily Intake (RDI) is 600 IU of vitamin D per day from foods.

Functions of Vitamin D:

Vitamin D has several important functions. Perhaps the most vital are regulating the absorption of calcium and phosphorus and facilitating normal immune system function. Getting a sufficient amount of vitamin D is important for normal growth and development of bones and teeth, as well as improved resistance against certain diseases.

Sign and Symptom of Vitamin D Deficiency:

  • Vitamin D plays important roles in immune function. One of the most common symptoms of deficiency is an increased risk of illness or infections.

 

  • Excessive fatigue and tiredness may be a sign of vitamin D deficiency. Taking supplements may help improve energy levels.

 

  • Low blood levels of vitamin D may be a cause or contributing factor to bone pain and lower back pain.

 

  • Depression is associated with low vitamin D levels and some studies have found that supplementing improves mood.

 

  • Inadequate vitamin D levels may lead to poor wound healing following surgery, injury or infection.

 

  • A diagnosis of low bone mineral density may be a sign of vitamin D deficiency. Getting enough of this vitamin is important for preserving bone mass as you get older.

 

  • There is a link between chronic pain and low blood levels of vitamin D, which may be due to the interaction between the vitamin and pain-sensing nerve cells.

 

  • There is a link between chronic pain and low blood levels of vitamin D, which may be due to the interaction between the vitamin and pain-sensing nerve cells.
What is Obesity and What Condition Can Be Attributed to Obesity ?

Overweight and obesity are defined as abnormal or excessive fat accumulation that presents a risk to health. A crude population measure of obesity is the body mass index (BMI), a person’s weight (in kilograms) divided by the square of his or her height (in meters). A person with a BMI of 30 or more is generally considered obese. A person with a BMI equal to or more than 25 is considered overweight.

Overweight and obesity are major risk factors for a number of chronic diseases. Here are 20 diseases or conditions that can be attributed to obesity.

  1. Diabetics
  2. Cancers have many different forms and types.
  3. Congestive heart failure
  4. The enlarged heart is another heart condition
  5. Pulmonary embolism
  6. Polycystic ovarian syndrome
  7. Gastro-esophageal reflux disease
  8. Fatty liver disease
  9. A hernia
  10. Erectile dysfunction
  11. Urinary incontinence
  12. Chronic renal failure
  13. Lymphedema
  14. Cellulitis is a spreading infection
  15. Stroke is caused by a lack of blood supply to your brain.
  16. Sleep apnea
  17. Depression
  18. Osteoarthritis
  19. Uric acid accumulates in your blood.
  20. Gallbladder disease.

Obesity is a growing problem in the world. It is responsible for 300,000 deaths every year in the United States.

 

 

How to Prevent Cancer by Your Home Remedies

Cancer is a disease caused by an uncontrolled division of abnormal cells in a part of the body. According to WHO, it causes 8.2 million deaths that are not related to communicable diseases every year.

Today  I’ll discuss how to prevent cancer by your home remedies,

  1. Whole Grains: Whole grains contains high fiber and anti-oxidants which is widely recommended as a cancer-preventing dietary, especially in colorectal cancer.
  2. Regular Exercise: Regular exercise is a great way for your body to clean out toxins, release endorphins, boosts your metabolism and improve your immune system.
  3. Garlic: Garlic is a rich of allicin which is directly linked to a reduction in cancerous cell and reduce the spread of cancerous cell. Allicin is a powerful antioxidant substance that can help lower your chances of many types of cancers, including cancer of the esophagus, colon, and stomach.
  4. Berries: Eating vegetable and fruits is a fundamental way to prevent cancer but particularly berries have a high concentration of antioxidant nutrients and compounds that can prevent cancer from ever developing, such as anthocyanins, tannins, and flavonols.
  5. Quit Smoking: If you want to prevent the onset of cancer later in life, you have to quit smoking first. When a cigarette is packed it has dangerous toxins and carcinogens that can greatly increase your chances of developing cancer. Not only lung cancer but also more than a dozen other cancers have been linked to smoking and more than 20% of cancer deaths are related to smoking.
  6. Tomatoes: Tomatoes has lycopene and most notably lycopene has linked to the prevention of prostate cancer. Prostate cancer in men is the most deadly cancer to the men around the world.
  7. Green tea: Green tea is an ideal preventive medicine in cancer. Green tea has antioxidant compounds which directly reduce the size of tumors and prevent the spread of mutated cells, helping it stop cancer before it ever starts.
  8. Spinach: Green leafy vegetable like spinach is many health benefits. Spinach contains beta-carotene, lutein, and These antioxidant compounds can limit the growth of cancerous cells, and promote the overall health of the body.
  9. Reduce Alcohol Intake: Excessive alcohol intake can weaken your immune system, compromise your liver and generally promote toxicity within the body. Alcohol consumption increases the risk of throat, liver, esophagus, and mouth-cancer so beware of alcohol.
  10. Turmeric: Turmeric contains active ingredient curcumin which is one of the most powerful ingredients in an anti-cancer diet because it’s been shown to decrease tumor size and fight colon and breast cancer.
  11. Lose weight: Obesity puts excess strain on all of the body’s systems and can lead to other health conditions like diabetics and heart disease. Obesity is linked to increased risk of many cancers.  When the body is weakened, it is easier for free radicals to strike. Therefore, losing some weight, or at least preventing obesity, remains one of the wisest and most effective ways to prevent cancer.
  12. Broccoli: Broccoli contains sulforaphane, a compound that has been shown to cause tumor cell death and reduce tumor size in test-tube and animal studies. A higher intake of cruciferous vegetables may also be associated with a lower risk of colorectal cancer.
  13. Carrots: Some studies have found an association between carrot consumption and a decreased risk of prostate, lung and stomach cancer.
  14. Ginger: Ginger is rich with anti-inflammatory and antioxidant properties. These can neutralize free radicals before they can ever cause your body harm, thereby protecting against a wide range of cancers.
  15. Oregano: Oregano is able to neutralize carcinogens in the body, due to the presence of carvacrol, the active ingredient of this herb. Research has linked oregano to a slower spread of cancerous cells, and a reduction in the size of tumors.
  16. Olive oil: Several studies have shown that a higher intake of olive oil may be associated with a reduced risk of certain types of cancer.
  17. Fatty fish: Fish consumption may decrease the risk of cancer. Fatty fish contains vitamin D and omega-3 fatty acids, two nutrients that are believed to protect against cancer.
  18. Citrus Fruits: Eating citrus fruits such as lemons, limes, grapefruits, and oranges has been associated with a lower risk of cancer in some studies.
  19. Flaxseed: Some studies have found that flaxseed may reduce cancer growth in breast and prostate cancers. It is also high in fiber, which may decrease the risk of colorectal cancer.
  20. Reduce stress: Sometimes stress is helpful to our body. But long-term Stress can weaken our immune system, exhaust our mind, increase oxidative stress, and compromise you’re metabolic By relaxing and reducing anxiety, you can greatly prevent your chances of developing many varieties of this tragic condition.

Some sources also found that supplement, vitamin C and essential oils are also necessary to prevent cancer.

 

 

 

 

 

 

 

Top 25 Fiber Rich Food That Should Eat

Top 25 Fiber Rich Food That Should Eat :

Fiber is very important for our body. It leaves our stomach undigested and ends up in our colon, where it feeds friendly gut bacteria, leading to various health benefits.
The recommended daily intake is 25 grams for women and 38 grams for men.
Here are top 25 fiber-rich foods for our healthy body,

01. Avocado: Overflowing with potassium, omega-3 fatty acids and a significant amount of dietary fiber, raw avocado is extremely versatile in salads, on sandwiches, as guacamole or simply eaten with a spoon, delivering more than 13 grams of fiber if you eat an entire fruit.

 

 

02. All Berries: Blueberries, Strawberries, Raspberries etc. are fiber-rich food. One cup of raspberries provides more than 1/3 of your necessary fiber for the day.

03. Coconut: Coconut is also a fiber-rich food, a tiny piece of coconut supplies an impressive 16% of our daily value of dietary fiber.

04. Brussels sprouts: Just a half cup (78 grams) of cooked Brussels sprouts contains 2 grams of fiber, fulfilling up to 8% of your daily fiber needs.

05. Artichokes: Artichokes is one of the best sources of fiber. In one cup artichokes contains 10.3 grams fiber.

06. Peas: Peas is another good source of fiber. In every one cup peas contains 9 grams fiber.

07. Okra: okra is also a good source or fiber. In every half cup of okra contains 3 grams of fiber.

08. Asian pears: A medium size of pears contains 6 grams of fiber.

09. Acorn Squash: In every one cup of acorn squash its contains 9 grams of fiber.

10. Figs: Dried figs and fresh figs are a great source of fiber. In a very large fig, it contains 1.9 grams of fiber.

11. Turnips: In the US, turnips are underutilized. Packed with essential nutrients and a great source of fiber, turnips can be enjoyed raw or cooked. In one cup of turnips, it contains 3.1 grams of fiber.

12. Black Beans: the Black bean is a good source of fiber. In one cup of black beans, it contains 15 grams of fiber.

13. Chickpeas: Chickpeas are very rich in fiber. In every one cup of chickpeas contains 12.5 grams of fiber.

14. Lima Beans: In every one cup of lima beans contains 13.2 grams of fiber.

15. Split Peas: Split seeds contains 16.3 grams of fiber per cup.

16. Lentils: Lentils contains 15.6 grams of fiber per cup.

17. Nuts: Nuts are a healthy way to quickly increase of fiber intake. Almond total dietary fiber is 11.6 grams of fiber per cup. And walnuts total dietary fiber is 7.8 grams of fiber per cup.

18. Flaxseeds: Flaxseeds contains 2.8 grams of fiber per tablespoon.

19. Chia Seeds: Chia seeds contains 10.6 grams of fiber per ounce.

20. Quinoa: Quinoa contains 5.2 grams of dietary fiber in every one cup cooked.

21. Apples: Apples are among the tastiest and most satisfying fruits we can eat. They are also relatively high in fiber. In a medium-size apple, its contain 4.4 grams of fiber.

22. Bananas: A green or unripe banana also contains a significant amount of resistant starch, a type of indigestible carbohydrate that functions like fiber. In a medium-sized banana contains 3.1 grams of fiber.

23. Carrots: The carrot is a root vegetable that is tasty, crunchy and highly nutritious. In one cup of carrots, it contains 3.6 grams of fiber.

24. Beets: The beet, or beetroot, is a root vegetable that is high in various important nutrients. In one cup of beets, it contains 3.8 grams of fiber.

25. Broccoli: Broccoli is a type of cruciferous vegetable that is high in fiber. In one cup of broccoli, it contains 2.4 grams of fiber.

After the discussion, we can say it is very important to take fiber rich food every day. Diets high in fiber may reduce the risk of obesity, heart disease, and diabetes.

 

What is cancer, causes and types of cancer

What is Cancer:

Cancer is a disease caused by an uncontrolled division of abnormal cells in a part of the body. Around the world, cancer is one of the leading causes of death. According to WHO, it causes 8.2 million deaths that are not related to communicable diseases every year.

A human body is made up of trillions of cells. Normally, human cells grow and divide to form new cells as the body needs them. When Human cells grow old or become damaged, they die, and new cells take their place. But When cancer develops in a body this orderly process break down and cells become more and more abnormal, old or damaged cells survive when they should die, and new cells form when they are not needed. These extra cells can divide without stopping and may form growths called tumors. Initially, the growth of cells is localized, detectable, and removable, it is called a benign tumor. A benign tumor can be treated or removed via surgery. However, if the cells have traveled to distant body parts via the blood or lymphatic system, and started their division again, it forms a malignant tumor or cancer. This cannot be cured and often ends in the death of an individual.

Causes of Cancer:

Cancer can be caused by a number of factors, these include environmental, lifestyle, and other behavioral patterns. Here, we discuss all the major, minor, and common factors that can lead to this deadly condition.

  • Pesticides and other chemical exposers
  • Processed and artificial food plus the chemicals used in packaging
  • Wireless technologies, dirty electricity, and medical diagnostic radiation exposure
  • Pharmaceutical drugs
  • Obesity, stress and poor sleeping habits
  • Lack of sunshine exposure and uses of sunscreen.

Types of Cancer:

There are more than 100 types of cancer, including breast cancer, skin cancer, lung cancer, colon cancer, prostate cancer, and lymphoma. Symptoms vary depending on the type. Cancer treatment may include chemotherapy, radiation, and/or surgery.

Health Benefits of Garlic

Garlic not only makes food delicious, it may also have a number of health benefits. Some of these benefits are more likely if you eat your garlic raw, since cooking it may reduce the amounts of certain chemicals garlic contains.

The health benefits of garlic are explained below.

  1. 1. Boosts Digestion: Daily inclusion of garlic in your diet aids in eliminating any digestive problems.
  2. Controls Diabetes: Diabetes can harm the kidneys, inhibit nervous system functions, cause heart disorders, and even lead to poor eyesight. The oil extracted from garlic may protect diabetic patients from these side effects.
  3. Lowers Cholesterol Levels: Garlic is rich in the allicin compound, effectively prevents LDL cholesterol from oxidizing. Those who have a high level of cholesterol can take garlic daily.
  4. Reduces Hypertension: Garlic is an herbal ingredient for curing high blood pressure.
  5. Eye Care: Garlic is rich in nutrients like selenium, quercetin, and vitamin C, all of which help treat eye infections and swelling.
  6. Relieves Ear Aches: Garlic is commonly used for curing earaches, as it has several antiviral, antifungal, and antibiotic properties.
  7. Treats Cold: Raw garlic is used to treat colds and coughs. At the very onset of a cold, you should eat at least two crushed cloves of it, which will thereby help in lessening the severity of your cold.
  8. Treats Wounds: Garlic can be placed on infected wounds as an herbal treatment. Its juice should be mixed with three drops of water, rather than using it in raw form, as the undiluted juice can irritate the skin.
  9. Prevents Cancer: A regular intake of garlic reduces the risk of colon, stomach, and esophageal cancer. It aids in reducing the production of carcinogenic compounds, and also reduces the occurrence of tumors associated with breast cancer.
  10. Controls Asthma: Boiled garlic cloves are wonderful as an alternative asthma treatment.