Nutrition
World Egg Day: Here’s why one should eat eggs every day
A protein powerhouse and loaded with 13 different vitamins & minerals, omega-3 fatty acids and antioxidants, eggs are a popular breakfast choice not without a reason. Health studies show that eating eggs in breakfast not only makes you feel full for long, it also helps maintain healthy blood sugar and insulin levels.
Egg is one of the most nutrient-dense natural food sources on the planet. The power of this perfect package is unbeatable. From improving brain function, supporting physical health to aiding a child’s growth, the egg can do it all. Besides its nutritional benefits, the egg is the most environmentally sustainable and affordable animal-source protein available
On the occasion of World Egg Day (October 8), Goyal lists reasons to make eggs an essential part of diet.
* Egg contains 13 different vitamins and minerals required by the body and are a rich source of quality protein.
- The high nutrient density of eggs enables them to support the body’s natural immune system and advanced physical growth.
* Nutritious treat: It can act as an important staple in a well-balanced diet. One large boiled egg has about 77 calories and contains vitamin A, B5, B12, B6, D, E, K and minerals like folate, phosphorus, selenium, calcium, zinc and 6 gm of protein and 5 gm of heart-healthy fat (unsaturated fat).
* Choline rich: Choline, a water-soluble vitamin is used to build cell membranes and helps produce signalling molecules in the brain. This choline is present in the abundance of about 417 mg in one hard-boiled egg.
- Better eyesight: Rich in lutein and zeaxanthin, egg yolk acts as a helpful antioxidant that reduces the risk of cataracts and muscular degeneration in the eyes. Eggs are also abundant in vitamin A, an important vitamin required for a clear vision.
* Storehouse of proteins and amino acids: An egg contains about 6 gm of quality protein which is useful in weight management, increasing muscle mass, lowering blood pressure and helping our bones as well.
- High levels of Omega-3: Eggs help improve levels of Omega-3 essential fats that play an active role in the functioning of heart, brain health and protecting eyes.
* Satiety and weight management: They are relatively low in calories but are a source of high-quality protein providing greater fuel for satisfaction and less hunger.
Studies have found that eating eggs for breakfast can make you full by keeping energy levels higher, boosting metabolic activity, increasing the levels of a hormone that helps you feel satisfied after eating, delaying the rate at which food leaves the stomach.
Considering there are so many benefits of eating eggs from satiety, controlling type 2 diabetes, weight loss to antioxidant activity, one can try to include them in their diet regularly.
Nutrition
Here are some benefits of sunflower seeds
Sunflower seeds:
Sunflower seeds are full of nutrients, including phosphorous, magnesium, copper, potassium, selenium, iron, manganese, zinc, and vitamins B-6,B-1 and E. Around 2000 seeds are extracted from large sunflower heads .Usually there are two types of sunflower seeds, they are
- Sunflower seeds that we eat.
- Sunflower seeds used to extract oil.
These seeds can be eaten as a snack or they can be added to:
- Mukhwas
- Nutrition bars
- Bread
- Muffins
- Yogurt
- Stir-fries
- salad
Benefits of sunflower seeds:
- Supports your immune system
- Boosts your energy level
- Improves your heart health
- Reduces inflammation
- Reduces cholesterol
- Manages diabetes
- Reduces the risk of cancer
- Helps in weight loss
- Boosts brain function
- Helps in the treatment of Anaemia
- Its good for skin
- Helps to detox your body
- Helpful during pregnancy
Nutrition
How healthy is chai ?
Chai:
With few exceptions, the base of chai is a black tea. There are many variations of black tea, but assam is the most common in chai, as it has a strong, full-bodied flavor. Chai includes milk and spices like cardamom,ginger, star anise and cloves. For sweetness white sugar or jaggery or unrefined cane sugar, is also used.
Benefits of chai:
- Rich in antioxidants
- Boosts heart health
- Improves digestion
- Increases energy and alertness
- Good for your skin
- Reduces inflammation
- Fights off cold
- Good for your teeth
- Soothes headaches
- Soothes period pain
- Soothes your sore throat
- Soothes nausea
- Reduces muscle pain
- Boosts your immunity system
- Good for your brain
Nutrition
Here are some foods that lowers cholesterol
Lower LDL cholesterol diet:
Fats floating through your bloodstream can be improved by taking food that lowers the LDL cholesterol diet. Adding foods that lowers LDL cholesterol to the diet is the best way to control cholesterol.
Foos that lowers LDL cholesterol are:
- soy
- Nuts
- Oats
- Beans
- Fatty fish
- Vegetable oil
- Fiber supplements
- Eggplant and okra
- Barley and other whole grains
- Food fortified with sterols and stanols
- Apples, grapes, strawberries,citrus fruits
Instead of focusing on one or two it is advisable to have several foods to lower cholesterol in different ways. It is the expansion of variety of foods that you usually have but it is a natural way to lower cholesterol and it also avoids the risk of muscle problem and other side effects.
There are other benefits also, they are:
- Keeps blood pressure in check
- It helps arteries stay flexible and responsive
- It is good for bones
- It is good for digestive health
- It is good for vision
- It is good for mental health
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