Fruit and vegetables should play an important role in our diet. They are good sources of many essential vitamins and minerals, low in fat, and high in dietary fiber and complex carbohydrates. Additionally, higher intakes of fruits and vegetables are associated with healthier lives including lower risks of cancer and coronary heart disease. It is recommended that children eat five fruits and vegetables a day.Education is needed to help increase the consumption of fruits and vegetables. As a part of it I am giving the health benefits of fruits and vegetables in 2 parts.
APPLE: The proverb "An apple a day keeps the doctor away," addresses the health effects of this fruit.Although an apple has a low vitamin C content compared to many other fruits and vegetables, it has antioxidants and flavonoids which enhance the activity of vitamin C thereby helping to lower the risks of colon cancer, prostate cancer, heart attack, stroke type II diabetes ans asthma.The fiber content helps improve the bowel movements.
AVOCADO:Creamy rich avocado is considered the world's healthiest fruit, because of its nutrient contents such as vitamin K, dietary fiber, potassium, folic acid, vitamin B6, vitamin C, copper, and reasonable calories in it. Avocados contain “oleic acid”, a monounsaturated fat that may help lower cholesterol. Avocado is a good source of potassium, a mineral that helps regulate blood pressure.High avocado intake has been shown to have an effect on blood serum cholesterollevels. Specifically, after a seven day diet rich in avocados, hypercholesterolemia patients showed a 17% decrease in total serum cholesterol levels. These subjects also showed a 22% decrease in both LDL (bad cholesterol) and triglyceride levels and 11% increase in HDL(good cholesterol) levels.
BANANA: Due to their high content in fiber, they help restore a normal bowel function. Bananas consist mainly of sugars (glucose, fructose and sucrose) and fiber, which makes them ideal for an immediate and slightly prolonged source of energy.Bananas contain tryptophan, an aminoacid that can be converted to serotonin, leading to improved mood. Bananas are relatively high in iron, which helps the body's hemoglobin function.
BARLEY: Barley is a rich source of dietary fiber, niacin, magnesium, selenium and copper. Beacause of its high fiber content it has cholesterol lowering property and offers good intestinal protection.Niacin provides Protection Against Atherosclerosis. Trace minerals like selenium, magnesium and copper reduce the risks of colon cancer, type-2-diabetes and arthritis respectively.
BEANS: Beans actually contain a wider variety of healthy nutrients than most foods. These include calcium, potassium, vitamin B6, magnesium, folate, and alpha-linolenic acid and are a great source of the B-vitamins, thiamin and niacin, essential in metabolizing carbohydrates to release energy in the body.Another nutritional benefit of beans is that they have a high fiber content. The dietary fiber in beans is called guar gum, which is known to bind with cholesterol and aid in controlling the absorption of cholesterol into the blood stream.Fiber is also nature's own laxative. Overall, Studies done in universities have shown that eating beans on a regular basis reduces a person’s risk of developing diabetes, heart disease, cancer, and obesity.
BITTERGOURD: Bitter gourds are very low in calories but dense with precious nutrients. It is an excellent source of vitamins B1, B2, and B3, C, magnesium, folic acid, zinc, phosphorus, manganese, and has high dietary fiber. It is rich in iron, contains twice the beta-carotene of broccoli, twice the calcium of spinach, and twice the potassium of a banana.Bitter melon contains a unique phyto-constituent that has been confirmed to have a hypoglycemic effect called charantin.
BLUE BERRY: These are high in Antioxidants and Antioxidants help neutralize harmful by-products called "free radicals" that can lead to cancer and other age-related diseases.
BROCCOLI: Broccoli's noteworthy nutrients include vitamin C, vitamin A (mostly as beta-carotene), folic acid, calcium, and fiber. Broccoli is an important calcium source for those who don't consume dairy products. Calcium does more than build strong bones. Research shows that this mineral may play a role in the control of high blood pressure, and it may work to prevent colon cancer.
CABBAGE: Cabbage is an excellent source of antioxidants and vitamin C. These antioxidant phytonutrients are associated with lower incidence of a variety of cancers, including lung, colon, breast and ovarian cancer.The juice of fresh raw cabbage has been proven to heal stomach ulcer.Cabbage contain Sulforaphane, a substance that can increase the production of antioxidant and detoxification enzymes. Sulforaphane works by stimulating the production of glutathione, the body's most important internally produced antioxidant which plays a role in liver detoxification. Red cabbage contain anthocyanin (red pigment/color) is an antioxidant that can help protect brain cells, thus can help prevent Alzheimer's disease.
CANTALOUPE: Cantaloupe is an excellent source of Vitamins A, B6 and C, and potassium. It’s also a very good source of dietary fiber, folic acid, niacin, pantothenic acid, and thiamine. One cup of cantaloupe contains 112.5% of the daily value for this well-known antioxidant. Cantaloupe has antioxidants that help us fight heart diseases, high blood pressure, diabetes, cancer, aging, etc.
CELERY: Celery is a rich source of vitamin C, phthalides and coumarins. Phthalides present in celery relax the muscles around arteries and allow those vessels to dilate. Coumarins and acetylenics have been shown to stop the growth of tumor cells. It also contains a variety of various minerals and nutrients such as tryptophan, folate, dietary fiber, molybdenum, manganese, phosphorus, calcium, magnesium, iron, and vitamins B6 (pyridoxine), B1 (thiamin), B2(riboflavin).
CRANBERRY: Cranberries are high in antioxidants, flavonoids and vit.C. Particularly in the prevention of urinary tract infections, cranberries have proven benefits as an anti-adhesion agent. This means that there are elements in cranberries that can inhibit or stop bacterial adhesion to the walls of the urinary tract.
GARLIC: Garlic contains sulfur compounds , such as allicin and diallyl sulphides . Garlic also houses vitamin C, B6, selenium, magnesium, potassium, calcium and manganese and flavonoids. Allicin has antibiotic, anti-viral and anti-fungal properties, and is used for skin infections such as Athletes’s foot, herpes and warts, digestive and lung infections such as diarrhea, coughs and colds, and Candida yeast and other microbes. Garlic also contains diallyl sulphides, which, are good for the blood and circulation, lowering bad cholesterol and boosting the immune system.
Health in Your Hand
Ten Mudras for Amazing Health Benefits
Mudras are very powerful. If you practice these mudras regularly you can see the wonderful health benefits.
1. Gyan Mudra (Mudra of Knowledge):
Method:
Touch the tip of the thumb to the tip of the index finger, with the other three fingers stretched out.
Specialty:
As it is a mudra of knowledge, it enhances the knowledge. The tip of thumb has centers of pituitary and endocrine glands. When we press these centers by index finger the two glands work actively.
Time duration:
There is no particular time duration for this mudra. You can practice by sitting, standing or lying on bed whenever and wherever you have time.
Benefits:
• Increases memory power and sharpens the brain
• Enhances concentration and prevents Insomnia
• If we practice it regularly, it will cure all psychological disorders like Mental, Hysteria, Anger and Depression
2. Prithvi Mudra (Mudra of Earth):
Method:
Tip of the ring finger touches the tip of the thumb, with the other three fingers stretched out.
Specialty:
It reduces all physical weaknesses.
Time Duration:
It has no particular time duration. You can practice it any time you want.
Benefits:
• It helps to increase the weight for weak people
• It improves the complexion of skin and makes the skin to glow
• It makes the body active by keeping it healthy
3. Varuna Mudra (Mudra of Water):
Method:
Tip of little finger touches the tip of thumb, with the other three fingers stretched out.
Specialty:
It balances the water content and prevents all diseases which come due to lack of water.
Time Duration:
It has no specific time duration and one can practice it according to their time.
Benefits:
• It retains clarity in blood by balancing water content in the body
• Prevents the pains of Gastroenteritis and Muscle Shrinkage
4. Vayu Mudra (Mudra of Air):
Method:
Keep the index finger on the base of the thumb and press with thumb keeping the other three fingers straight.
Specialty:
It prevents all the diseases that occur due to the imbalance of the air.
Time Duration:
The practice of this mudra for 45 minutes reduces the severity of the disease in 12 to 24 hours. For better results practice it for two months.
Benefits:
• It cures Rheumatism, Arthritis, Gout, Parkinson's disease and paralysis without any medicine
• It is useful for Cervical Spondilytis, paralysis to face and catching of nerve in neck
• It corrects the disorder of gas in the stomach
5. Shunya Mudra (Mudra of Emptiness):
Method:
Keep the middle finger at the mount of Venus and press it with thumb.
Specialty:
It reduces the dullness in our body.
Time Duration:
One can practice it for 40 to 60 minutes daily until to be cured from the disease.
Benefits:
• It relieves an earache within 4 or 5 minutes
• It is useful for the deaf and mentally challenged, but not for inborn ones.
6. Surya Mudra (Mudra of Sun):
Method:
Bend the ring finger and press it with thumb.
Specialty:
It sharpens the center in thyroid gland.
Time Duration:
Practice it daily twice for 5 to 15 minutes.
Benefits:
• It reduces cholesterol in body and helps in reducing weight
• It reduces anxiety
• It corrects indigestion problems
7. Prana Mudra (Mudra of Life):
Method:
Bend ring finger and little finger and touch the tip of thumb with their tips keeping the remaining two fingers stretched.
Specialty:
As it is the mudra of life, it improves the power of life. Weak people become strong. It reduces the clamps in blood vessels. If we practice it regularly, we will become active.
Time Duration:
No specific time duration. One can practice it any time.
Benefits:
• It improves immunity
• Improves the power of eyes and reduces eye related diseases
• It removes the vitamin deficiency and fatigue
8. Apana Mudra (Mudra of Digestion):
Method:
The tips of middle finger and ring finger touch the tip of thumb while the other two fingers are stretched out.
Specialty:
It plays an important role in our health as it regulates the excretory system.
Time Duration:
Practice it daily for 45 minutes, but practice for longer time yields more benefits.
Benefits:
• It regulates diabetes
• It cures constipation and piles
• It helps excreting the normal waste regularly
9. Apana Vayu Mudra (Mudra of Heart):
Method:
The tips of the middle finger and ring finger touch the tip of thumb, while the index finger touches the base of thumb and little finger stretched out.
Specialty:
It benefits the heart. It works like injection in the reduction of heart attack. It is as powerful as sorbitate tablet. It reduces the gas content in body.
Time Duration:
Practice it as many times as you can. Heart patients and BP patients can practice it for 15 minutes daily twice for better results.
Benefits:
• It strengthens the heart and regularizes palpitation
• It regulates excretory system
• It redeems gastric trouble
10. Linga Mudra (Mudra of Heat):
Method:
Interlock the fingers of both the hands and keep the thumb of the left hand vertically straight and encircle it with the thumb and the index finger of the right hand..
Specialty:
It generates heat in our body. Take milk, ghee, more water and fruit juices in addition to practice of this mudra for much benefits.
Time Duration:
Practice it any time you want. But don't practice it a lot as it produces heat in the body. It can cause sweating even in winter if you practice it longer.
Benefits:
• It stops production of phlegm and gives power to lungs
• It cures severe cold and bronchial infection
• It invigorates the body
Mudras are very powerful. If you practice these mudras regularly you can see the wonderful health benefits.
1. Gyan Mudra (Mudra of Knowledge):
Method:
Touch the tip of the thumb to the tip of the index finger, with the other three fingers stretched out.
Specialty:
As it is a mudra of knowledge, it enhances the knowledge. The tip of thumb has centers of pituitary and endocrine glands. When we press these centers by index finger the two glands work actively.
Time duration:
There is no particular time duration for this mudra. You can practice by sitting, standing or lying on bed whenever and wherever you have time.
Benefits:
• Increases memory power and sharpens the brain
• Enhances concentration and prevents Insomnia
• If we practice it regularly, it will cure all psychological disorders like Mental, Hysteria, Anger and Depression
2. Prithvi Mudra (Mudra of Earth):
Method:
Tip of the ring finger touches the tip of the thumb, with the other three fingers stretched out.
Specialty:
It reduces all physical weaknesses.
Time Duration:
It has no particular time duration. You can practice it any time you want.
Benefits:
• It helps to increase the weight for weak people
• It improves the complexion of skin and makes the skin to glow
• It makes the body active by keeping it healthy
3. Varuna Mudra (Mudra of Water):
Method:
Tip of little finger touches the tip of thumb, with the other three fingers stretched out.
Specialty:
It balances the water content and prevents all diseases which come due to lack of water.
Time Duration:
It has no specific time duration and one can practice it according to their time.
Benefits:
• It retains clarity in blood by balancing water content in the body
• Prevents the pains of Gastroenteritis and Muscle Shrinkage
4. Vayu Mudra (Mudra of Air):
Method:
Keep the index finger on the base of the thumb and press with thumb keeping the other three fingers straight.
Specialty:
It prevents all the diseases that occur due to the imbalance of the air.
Time Duration:
The practice of this mudra for 45 minutes reduces the severity of the disease in 12 to 24 hours. For better results practice it for two months.
Benefits:
• It cures Rheumatism, Arthritis, Gout, Parkinson's disease and paralysis without any medicine
• It is useful for Cervical Spondilytis, paralysis to face and catching of nerve in neck
• It corrects the disorder of gas in the stomach
5. Shunya Mudra (Mudra of Emptiness):
Method:
Keep the middle finger at the mount of Venus and press it with thumb.
Specialty:
It reduces the dullness in our body.
Time Duration:
One can practice it for 40 to 60 minutes daily until to be cured from the disease.
Benefits:
• It relieves an earache within 4 or 5 minutes
• It is useful for the deaf and mentally challenged, but not for inborn ones.
6. Surya Mudra (Mudra of Sun):
Method:
Bend the ring finger and press it with thumb.
Specialty:
It sharpens the center in thyroid gland.
Time Duration:
Practice it daily twice for 5 to 15 minutes.
Benefits:
• It reduces cholesterol in body and helps in reducing weight
• It reduces anxiety
• It corrects indigestion problems
7. Prana Mudra (Mudra of Life):
Method:
Bend ring finger and little finger and touch the tip of thumb with their tips keeping the remaining two fingers stretched.
Specialty:
As it is the mudra of life, it improves the power of life. Weak people become strong. It reduces the clamps in blood vessels. If we practice it regularly, we will become active.
Time Duration:
No specific time duration. One can practice it any time.
Benefits:
• It improves immunity
• Improves the power of eyes and reduces eye related diseases
• It removes the vitamin deficiency and fatigue
8. Apana Mudra (Mudra of Digestion):
Method:
The tips of middle finger and ring finger touch the tip of thumb while the other two fingers are stretched out.
Specialty:
It plays an important role in our health as it regulates the excretory system.
Time Duration:
Practice it daily for 45 minutes, but practice for longer time yields more benefits.
Benefits:
• It regulates diabetes
• It cures constipation and piles
• It helps excreting the normal waste regularly
9. Apana Vayu Mudra (Mudra of Heart):
Method:
The tips of the middle finger and ring finger touch the tip of thumb, while the index finger touches the base of thumb and little finger stretched out.
Specialty:
It benefits the heart. It works like injection in the reduction of heart attack. It is as powerful as sorbitate tablet. It reduces the gas content in body.
Time Duration:
Practice it as many times as you can. Heart patients and BP patients can practice it for 15 minutes daily twice for better results.
Benefits:
• It strengthens the heart and regularizes palpitation
• It regulates excretory system
• It redeems gastric trouble
10. Linga Mudra (Mudra of Heat):
Method:
Interlock the fingers of both the hands and keep the thumb of the left hand vertically straight and encircle it with the thumb and the index finger of the right hand..
Specialty:
It generates heat in our body. Take milk, ghee, more water and fruit juices in addition to practice of this mudra for much benefits.
Time Duration:
Practice it any time you want. But don't practice it a lot as it produces heat in the body. It can cause sweating even in winter if you practice it longer.
Benefits:
• It stops production of phlegm and gives power to lungs
• It cures severe cold and bronchial infection
• It invigorates the body
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