health benefits of leafy green vegetables

1. Spinach:

Spinach is low in calories yet high in vitamins, minerals, and phytonutrients. When you consume this healthy food, you need not worry about your weight-loss diet. This leafy green vegetable is an excellent source of vitamin A, Vitamin K, iron, calcium, manganese, vitamin B6, vitamin B2, and proteins.
This is a versatile food, it can be eaten raw in a salad or it can cook (lightly) and eaten as a dish on its own or added to soup and other dishes. If boiling, use the least amount of water possible for the shortest time. cooked one is always better than raw.       

2. Lettuce

Lettuce is rich in nutrients. It can aid in skincare, make your skin looking fresh and moisturize. It can also help regulate sleep. These leafy vegetables relieve stress. It helps reduce obesity. Eat lettuce in moderation. Lettuce sandwich is a great snack.

3. coriander:

Coriander is one of the most used herb in the world and has some powerful health benefits. They are known to help those suffering with rheumatism and arthritis by reducing inflammation and swelling around the joints. This naturally detoxifies kidneys and liver. This also helps with toothaches and joints pain. Intestinal worms may also destroy by eating coriander leaves.

4. Mint

Mint leaves are the highest herbal source of anti-oxidants and carotene and therefore, used to make herbal teas.  Drinking mint tea, aid the digestion process of the body, and naturally stabilizes irritable bowel syndrome. Drinking mint tea also has strong anti-microbial and anti-fungal properties due to its high volume of natural nutrients, vitamins, and minerals. When regularly consume, mint aid with achieving optimal eye health, whilst reducing dry eyes and sensitivity.

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health benefits of peas

1. Weight Management

Peas are low fat but high in everything else. A cup of peas has less than 100 calories but lots of protein, fiber, and micronutrients. 

2. Stomach cancer prevention

Peas contain a high amount of a health-protective polyphenol. A study in Mexico City determined that you only need 2 milligrams per day of this phytonutrient to prevent stomach cancer. A cup of peas has at least 10.

3. Anti-aging, a strong immune system, and high energy

This comes from the high level of anti-oxidants, including Flavonoids, carotenoids (alpha-carotene and beta-carotene), and phenolic acid and polyphenol.

4. Prevention from wrinkles, Alzheimer's disease, arthritis and osteoporosis

These come from peas strong anti-inflammatory properties. It contains vitamin C, Vitamin E and a good amount of antioxidant mineral zinc, omega-3 fats.

5. Blood sugar regulation

High fiber slows and protein slows down fast sugar digested. The anti-inflammatory and anti-oxidant properties prevent or reverse insulin resistance (type2 diabetes). all carbohydrates are natural sugars and starches with no white sugar to worry about.

6. Heart disease Prevention:
The anti-oxidants and anti-inflammatory compounds support healthy blood vessels. The generous amount of vitamin B1, folate, B2, B3, and B6 reduces homocysteine levels which are risk factors for heart disease.

7. Healthy for the environment:
Peas work with bacteria in the soil to fix nitrogen from the air and deposit it in the soil. This reduces the need for artificial fertilizer since one of its main ingredients is nitrogen. After peas have been harvested the remaining plant easily breaks down to create more organic fertilizer for the soil.

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Iron rich food

Best Iron-rich food

Iron is very important for your health. It is one mineral that helps you stay healthy which boosts your strength and energy. The best part about iron-rich food is that they can easily complement most diets, so you don't have to make major changes to your current diet. Unless the current one is unhealthy.

1. Black beans:

Black beans are full of proteins and is almost around 1.5 times as much as iron as flank seeds. If you are all about staying healthy and fit black beans are an excellent choice.

2. Pumpkin seeds:

You won't even believe that these are great food for you, but they are.they have omega-3 fatty acid great against inflammation. And, you also have plenty of iron here. So they are well worth it. It can be good against heart disease and inflammatory problems. This is one of the best food If you want to have fewer toxins in your diet, so try to take that into consideration.

3. Lean beef:

Lean beef can still be a good iron source. The more you focus on a lean diet the better the result will be.

4. Egg yolk:

Not everyone like egg yolks, but studies have shown that they are a really good source of iron. So, If you want to add more iron to your diet, This is one of the best ways to do it. 

You should consider giving all these foods a shot If you want to stay healthy and fit.

Remember, adding more iron to your diet is extremely important and it will help you retain good health.  

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Benefits of citrus fruits

You already know that citrus like oranges, lemons, lime, and grapefruit is an excellent source of immune-boosting Vitamin C which is why so many people reach for these fruits.
Citrus offers many health benefits.
The juicy, colorful fruits packed with nutrients.

Good source of Fibre:

Women should aim to consume about 25 grams of fiber per day and citrus can help you meet that goal. One orange serves up to 2.3 grams of fiber. About two-thirds of the fiber in citrus fruits is soluble fiber, which has been linking to lower and help regulate glucose level, explain registered deitition wendy bazilian,

The remaining fiber is insoluble, which adds bulk to our digestive system and helps keep us regular, Bazilian adds. Fiber packed fruit like citrus keeps us satisfied longer than less fibrous foods, making them a great snack for weight loss.

Good for your heart:  

Citrus contains flavonoids, plant compounds that may promote heart health. (says registered dietitian Keri Gans author of the small change diet).

In a study of patients who had undergone bypass surgery published in the journal of agriculture and food chemistry researchers found that anti-oxidant rich red grapefruit helped lower LDL bad cholesterol and triglycerides levels. 

  Vitamin C has also been linked to a reduced risk of heart disease. However, If you taking cholesterol-lowering statins, skip grapefruit, which may interfere with these medications. 

Low glycemic index

Citrus fruit has relatively low glycemic index scores on the 100 points scale, meaning they won't spike your blood sugar as much as some other foods.

An orange, for example, a score of 45 and a grapefruit have 25, raisins have a score of 64.

This means the glucose in citrus fruit is released into your bloodstream, offering you a steady feeling of energy without a crash later on.

Help shorten colds:

It's no secret that citrus delivers a healthy dose of Vitamin.
51mg in an orange
38 mg in a grapefruit
30 mg in a lemon.
While vitamin C can't prevent a cold, research suggests it might reduce the duration and severity of them, explains registered dietitian Marisa Moore, spoke person for the academy of nutrition and dietetics.
Studies show that the vitamin could help shorten the duration of your symptoms by about a day, which can make a big difference when you are feeling unwell.

Packed with Potassium:

When you hear potassium, you probably think of bananas, but citrus also an excellent source of this mineral, which is essential for fluid regulation, mineral balance, and muscle contraction. Potassium also works to regulate the amount of salt in your diet by helping your body flush out of sodium. By eating plenty of potassium-rich food, you can help to lower your risk of stroke by 21% and reduce the risk of heart disease. 

Assist you in better absorb other nutrients:

Adding citrus to your plate may help you get more out of other foods you consume. says Bazilian. Vitamin C boost the viability of the catechins.
Citrus can also absorb your body iron. 

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Benefits of Pomegeranate

Pomegranates are rich in antioxidants and an excellent source of Vitamin C, low saturated fats and cholesterol. providing 48% daily recommended value and 58% of what's needed from vitamin K. chock full of minerals, they provided a high amount of copper, potassium, folate, and magnesium.

 Health benefits of pomegranate.

1. Stomach disorder:

Pomegranate peel, bark, and leaves are effective at calming stomach disorders and diarrhea. 

2. Heart problems:

Taking pomegranate juice regularly can help maintain a good flow of the body's blood.

3. Fight cancer:

Pomegranate contains a high level of antioxidants known as flavonoids, which are effective in repelling various cancer radicals.

4. Dental care:

Pomegranate juice along with antiviral and antibacterial properties is effective at helping reduce dental plaque. It also protects the body against various oral diseases and infections.

5. Help reduce various illness:

Pomegranate juice help reduce illness such as atherosclerosis, osteoarthritis and anemia.

6. Protect against fungal infection:

Pomegranate has incredible antifungal properties that help protect your body against any harm.

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Natural remedies for IBS

IBS is a gastrointestinal disorder caused by irritable and irregular movement of the small and large intestines. it is also be called spastic colon and mucous colitis.
Some signs of IBS are stomach cramping or pain, constipation, bloating, gas, mucus in the stool, nausea, headaches, depression, and fatigue.
The reasons for irritable bowel syndrome are not known, but nervousness, frustration, or anger can add to it. Drinking too much coffee and eating raw fruits, cruciferous vegetables, or dairy products may make the problem worse.

Here are some easy and natural cures from IBS.

• Yogurt 

That has live cultures can help cure IBS. This is because live cultures are good bacteria that add a layer of protection in the intestines and help make lactic acid to clean the body from germs. 

Yogurt could be eaten plain or made into a smoothie eat it a few times a day until you feel better. You can also mix a half teaspoon of psyllium husks or isapbgol with one cup of yogurt. Eat it one hour after your lunch and dinner. Do every day until you feel better.

• Flaxseed

Because flax seeds have dietary fiber; They help the body send out waste quickly and smoothly. Flaxseed also has a lot of omegas-3 essential fatty acids that help the immune system and the digestive system stay strong. For these reasons, flax seeds are great for treating constipation.
Take one tablespoon of freshly ground flaxseed with water once a day. You can also put one tablespoon of flax seeds in one cup of boiling water, let it sit for 5to 10 minutes, and then drink this tea before going to bed. Drink it every day to keep your stomach clean and free from gas.Another thing you can do is mix one tablespoon of flaxseed in a cup of water and let it sit for 2 to 3 hours then drink this water every day before going to help smooth bowel movement. 

• Fennel seed

Fennel seed can stop the intestinal spasm, or tightening and bloating that comes with IBS. It can help send fats out of the digestive system and therefore stop the body from making too much mucus, which can cause IBS.

Add one-half or one teaspoon of crushed fennel seeds to one cup of boiling water and let it sit for 10 minutes, strain it and drink this tea. You can drink this tea two to three times a day to stop and to lessen, the sign of IBS.  

• Ginger:

Because ginger can lessen gas and bloat. It is used as a cure for IBS. Also, ginger can lower the swelling in the intestines and loosen up the intestinal muscles.

Add half teaspoon of freshly grated ginger to a cup of hot water. Let it sit for 10 minutes, drain out the ginger and add honey then drink the tea. You can drink ginger two to three times a day to ease cramps and stomach pain.

You need to always have a good diet and a healthy lifestyle. Anything that can stop you from getting stressed enjoy exercising or praying namaz five times a day.   

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natural beauty drink

This natural drink is best for your health and increasing your beauty as well.If you not getting good sleep at night 🌙 or get tired quickly then this drink is benefit for you. This natural drink also remove fine lines and wrinkles that appear with stress.
To make this drink you will take:

1. Almonds:

Almonds have abundance of natural minerals and vitamins. as these are easily digested and leave no acidity. Almonds are rich in magnesium that relieved our body from stress and anxiety.

Take 6 soaked almonds.

2. Bananas:

Bananas contain many antioxidant and rich in magnesium. 

Take 2 bananas.

Prepare this drink in milk but if you have weight issue then use water instead.

Drink it empty stomach in the morning or anytime during the day, But remember that the drink is more effective when you are not full as it digest quickly.

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Natural relief from arthritis

The most common way to deal with painful arthritis is to use anti-inflammatory medicine and painkiller prescribed by your doctor. But these are often a troublesome side effect, so you may prefer a more natural approach.
Your doctor is the best source of advice, and he or she is likely to recommend the following.

• Start an exercise program when you keep moving you likely to improve flexibility in your joints.
• Shed some pound Your weight affects how much arthritis pain you feel because it puts pressure on your joints, especially knees and feet.
• Certain foods increase arthritis inflammation, so what you eat plays a big role in preventing arthritis discomfort. the best food to eat includes: 

1. Omega - 3 fatty acid
Omega - 3 fatty acids provide and store energy for the muscles, heart and other organs while reducing detortion of the cell membrane. Omega-3 plentiful in certain kinds of fish including salmon, trout and also fish oil supplement, etc.
2. Turmeric
Turmeric is a yellow spice. It has an inflammatory property that has been shown to reduce arthritis pain.
3. Herbal supplement: Finally, they are certain herbal supplements that claim to can reduce joint pain.
4. Olive Oil: Massage olive oil is best for your joints. It relief from pain and stiffness while improving your range of motion. Massage olive oil on your knees and feet before going to sleep every night. You can also drink it one teaspoon in a day or add to your food.

Take a healthy diet rich in fresh vegetables, fruits, beans etc. can help boost your immune system and your overall health.

Heat and cold therapy can also help relieve arthritis pain and inflammation.

For heat therapy: You should take a long, warm shower or bath in the morning to help ease stiffness and using an electric blanket or moist heating pad to reduce discomfort overnight.

For cold treatment: Wrap a gel ice pack or a bag of frozen vegetables in a towel and apply it to painful joints for quick relief. Never apply ice directly to the skin. This treatment helps in reducing swelling and inflammation.

• Learn meditation and relaxation techniques. These help you cope with discomfort better by reducing stress and tension. 

Studies have found that lowering anxiety levels reduces inflammation and swelling caused by arthritis.  

But remember, always rely on your doctor to diagnose any symptoms you may be experiencing. 

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remedy to cure high fever at home

There are the following tips and remedies to cure of fever. All of these are 100% effective.

Drink

• Drink plenty of fluids like;
• 8-12 glass of water in a day.
• Electrolyte /O.R.S water Approximately 2 liters. 
• Fresh fruit juices like apple juice and grapes juice.
• Chicken soup twice in a day.
• Vegetable broth twice in a day.

Recipe of Broth:

Take 2 tablespoons of olive oil in a pan and add chunks of garlic. Saute on low flame until it turns into light brown. Then add 2-3 cups of water, chopped one carrot, one chopped capsicum and add little onin, boil all these ingredients about half an hour. Make it fresh daily and eat it at least twice a day.

Recipe of  chicken soup:

Take 2 to 3 pieces of chicken leg piece and chicken neckpiece and 3 -4 glasses of water in a pot. add some whole black pepper, some piece of onions, 2 cloves of garlic, one small piece of ginger, some cumin seeds and salt to taste. boil on medium flame . after an hour off the flame. the chicken soup is ready.  

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how to get rid from cold, couugh and flu with simple home remedy

• Honey Tea:

Honey provides the most significant relief from cough, cold and flu. Mix 2 teaspoon of honey with warm water or an herbal tea. Drink this mixture once or twice a day.

• Ginger: 

Ginger may ease a dry or Asthmatic cough, As it has Anti-inflammatory Properties. It may also Relief nausea and pain. Brew up a soothing ginger tea by adding 5 to 10 grams of fresh ginger slices to a cup of hot water. Allow to steep for a few minutes before drinking.

• Milk and Turmeric:

Turmeric mixed in warm milk is an effective way to fight against cold and cough. Drinking a glass of warm turmeric milk before sleeping helps in Faster recovery from cold and cough.

• Steam:

A good dose of steam can loosen the Phlegm and help with both dry cough and a productive cough. Boil some water and put it in a bowl, as you breathe in the steam, drape a towel over your head in the bowl to improve its Potency.

• Salt and water gargle:

While the remedy may seem relatively simple. A salt and water gargle can help soothe a scratchy throat that causes you to cough. Mixing salt with warm water can help to relieve irritation caused by cough and also kill the bacteria.

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