Avocado Health Benefits: 4 Ways They Can Help You

Avocados have grown in popularity in recent years, with people blending the creamy fruit into smoothies or slicing it to layer on toast.

For good reason, this green fruit has become a true staple in kitchens all over the world. Avocados have numerous health benefits and are a versatile cooking ingredient, according to CNN nutrition contributor Lisa Drayer.

She incorporates it into soups, dips, and even chocolate truffles. Avocados, she noted, can be an excellent fat substitute that won't make your desserts taste like an avocado, depending on how you bake with them.

They are high in nutrients and can be an important part of a well-balanced diet. Avocados are beneficial to your health in four ways:

1. They are an excellent source of potassium.

According to the US Department of Agriculture, a 100-gram (3.5-ounce) serving of avocado contains 485 milligrams (0.02 ounces) of potassium. A banana, on the other hand, has 358 milligrams (0.01 ounce) of potassium per 100 grams.

According to the US National Library of Medicine, the mineral helps regulate nerve function and transport nutrients into cells while removing waste.

According to the American Heart Association, potassium also helps to lower blood pressure. According to the CDC, high sodium levels can raise blood pressure, and potassium allows more sodium to exit the body through urine. According to the American Heart Association, this lowers our blood pressure.

2. They're high in monounsaturated fats.

According to Drayer, monounsaturated fats are fat molecules with one unsaturated carbon bond. In layman's terms, it's an unsaturated fat that works to lower LDL cholesterol without affecting HDL cholesterol.

According to the Mayo Clinic, having too much LDL cholesterol causes hardening and narrowing of the arteries. This reduces blood flow through the arteries, which can lead to blood clots and other health problems.

3. They also contain a lot of fiber.

According to the USDA, avocados have nearly 7 grams (0.25 ounces) of fiber per 100 grams (3.5 ounces).

According to the Mayo Clinic, fiber-rich foods keep you fuller for longer than low-fiber foods. According to the Mayo Clinic, this makes avocados an excellent choice for people who are watching their weight.

4. Avocados contain a lot of folate.

According to the USDA, avocado contains 81 micrograms (0.0000028 ounces) of folate per 100 grams (3.5 ounces).

Folate is a B vitamin that is essential for proper brain function and healthy pregnancies, according to Drayer.

The National Institutes of Health Office of Dietary Supplements recommends 400 micrograms (0.000014 ounces) of folate per day for women of childbearing age. According to the agency, pregnant women should increase their intake to 600 micrograms (0.000021 ounces) per day.

According to the CDC, folate can help prevent birth defects, particularly those affecting a baby's brain and spine, during the early weeks of pregnancy. According to the article, roughly half of pregnancies in the United States are unplanned, which is why it's critical for all women of childbearing age to consume enough folate as part of their regular diet.

In conclusion

Avocados are high in nutrients and can help lower LDL cholesterol. Furthermore, they can keep you satisfied for a longer period of time.

Avocados, like other high-fat foods, are calorically dense, which means they have a lot of calories per gram. According to the USDA, 100 grams (3.5 ounces) of avocado contains 160 calories.

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Warning: Be Careful Using Ginger! Here’s Is Why!

Because of its wonderful properties and powerful effect on a variety of health issues, ginger is widely used as a general treatment. Aside from its amazing benefits, consuming ginger on a regular basis will also lead to complicated health conditions.

If you can't believe it, then watch the video below or click the link "Be Careful Using Ginger" to learn how ginger affects healthy people with its amazing and powerful properties.

Ginger has powerful properties and has long been used in combined with other medications to treat a variety of health issues. Ginger has excellent medicinal properties. Ginger, on the other hand, is not for everyone. If you want to be healthy, try to avoid ginger if you are one of the people mentioned in this article.

1. Ginger is a powerful stimulant that can cause early pregnancy pains. Pregnant women should avoid ginger at all costs, especially in the final trimester.

2, Persons Suffering From Blood Disorders

Ginger is generally beneficial to blood circulation, but it is not recommended for people who have blood disorders such as hemophilia.

3. People attempting to gain weight.

Ginger will keep you feeling full for a longer period of time. As a result, it is beneficial to those who want to lose weight and detrimental to those who want to gain weight. You should simply avoid consuming ginger because it will not help you gain weight.

4, People who take blood pressure and diabetes medications.

If you take diabetes or blood pressure medications, it is not safe to incorporate ginger into your daily routine. Combining ginger with insulin-based medications, such as beta blockers, is extremely dangerous.

 

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12 Cough Remedies That Are Safe And Effective

Coughs help the body clear irritants and infections, but they can be irritating. The best cough treatment will depend on the underlying cause. Coughs can have a variety of causes, including allergies, infections, and acid reflux.

Some natural cough remedies may be effective. However, it is important to remember that the U.S. Because the Food and Drug Administration (FDA) does not monitor herbs and supplements, people who use them may be exposed to low-quality products and impurities.

People who want to use natural cough remedies should look into different brands and sources. They should also be aware that certain herbs and supplements can interact with medications, resulting in unwanted side effects.

If a cough is severe or lasts more than a few weeks, it is critical to seek medical attention.

12 natural cough remedies

People try a variety of natural remedies to treat a persistent cough. We take a closer look at 12 of these remedies in this article.

1. Tea with honey

According to some studies, honey can help with coughs.

A study on nighttime coughing in children compared dark honey to the cough suppressant medication dextromethorphan and to no treatment.

According to the researchers, honey provided the most significant relief from coughing, followed by dextromethorphan.

Although the benefits of honey over dextromethorphan were minor, parents preferred honey over the other two interventions.

To treat a cough with honey, combine 2 teaspoons (tsp) with warm water or herbal tea. This mixture should be consumed once or twice a day. Do not give honey to children under the age of one year.

2. Ginger

Ginger, which has anti-inflammatory properties, may help relieve a dry or asthmatic cough. It may also provide relief from nausea and pain.

According to one studyTrusted Source, some anti-inflammatory compounds in ginger can relax membranes in the airways, potentially reducing coughing. More research is needed because the researchers focused on the effects of ginger on human cells and animals.

Add 20–40 grams (g) of fresh ginger slices to a cup of hot water to make a soothing ginger tea. Allow for a few minutes of steeping before drinking. To improve the flavor and soothe a cough, add honey or lemon juice.

Be aware that ginger tea can cause stomach upset or heartburn in some people.

3. Fluids

Staying hydrated is critical for those suffering from a cough or cold. According to Trusted Source, drinking liquids at room temperature can help with a cough, runny nose, and sneezing.

People who have additional cold or flu symptoms may benefit from warming up their beverages. According to the same study, hot beverages relieve even more symptoms, such as a sore throat, chills, and fatigue.

The symptom relief was immediate and lasted for a long time after the hot beverage was finished.

The following hot beverages may be soothing:

• broths that are clear
• teas with herbs
• black tea without caffeine
• hot water
• fruit juices that are warm

4. Steam

A wet cough, which produces mucus or phlegm, may benefit from steam. Allow the bathroom to fill with steam after taking a hot shower or bath. Stay in this steam for a few minutes until your symptoms have subsided. After that, drink a glass of water to cool down and prevent dehydration.

Create a steam bowl instead. Fill a large bowl halfway with hot water. Add herbs or essential oils like eucalyptus or rosemary to help with decongestion. Place a towel over your head and lean over the bowl. This holds the steam in place. For 5 minutes, inhale the vapors. If the steam feels hot on your skin, stop using it until it cools down.

People who have a wet cough or chest congestion may benefit from using a cool-mist humidifier or a steam vaporizer in their home, as recommended by the National Heart, Lung, and Blood InstituteTrusted Source (NHLBI).

5. Root of the marshmallow

Marshmallow root is a herb that has long been used to treat coughs and sore throats. Because of its high mucilage content, the herb can relieve coughing irritation. Mucilage is a gluey, thick substance that coats the throat.

According to one small study, a herbal cough syrup containing marshmallow root, thyme, and ivy effectively relieved coughs caused by common colds and respiratory tract infections. After 12 days, 90% of the participants rated the syrup's effectiveness as good or very good.

Marshmallow root is also available as a dried herb and as a tea in a bag. Add hot water to either and drink immediately or wait for it to cool. The more mucilage in the drink, the longer the marshmallow root steeps in water.

Side effects may include stomach upset, which may be alleviated by drinking more fluids.

Marshmallow root can be purchased in health food stores or online.

6. Gargle with salt water

This straightforward remedy is one of the most effective for treating a sore throat and a wet cough. Salt water dissolves phlegm and mucus in the back of the throat, reducing the need to cough.

Half a teaspoon of salt should dissolve in a cup of warm water. Allow the solution to cool slightly before gargling with it. Allow the mixture to sit for a few moments at the back of the throat before spitting it out. Gargle with salt water several times per day until the cough goes away.

Younger children should not be given salt water because they may not be able to properly gargle, and swallowing salt water can be dangerous.

7. Bromelain

Bromelain is an enzyme found in pineapples. It is most abundant in the fruit's core.

Bromelain is anti-inflammatory and may have mucolytic properties, which means it can break down mucus and remove it from the body.

Some people drink pineapple juice on a daily basis to reduce mucus in their throats and to suppress coughing. However, the juice may not contain enough bromelain to alleviate symptoms.

Bromelain supplements are available and may be more effective for cough relief. However, before trying any new supplements, consult with your doctor.

Bromelain can cause allergic reactions, and it can also cause side effects and interact with medications. Bromelain should not be taken by people who are taking blood thinners or specific antibiotics.

8. Thyme

Thyme has both culinary and medicinal applications, and it is commonly used to treat coughs, sore throats, bronchitis, and digestive issues.

In one study, a cough syrup containing thyme and ivy leaves relieved coughing more effectively and quickly than a placebo syrup in people with acute bronchitis. The plant's antioxidants may be responsible for its benefits.

To use thyme to treat coughs, look for a cough syrup that contains this herb. Make thyme tea by adding 2 teaspoons dried thyme to a cup of hot water. Allow for a 10-minute steep before straining and drinking.

9. Acid reflux dietary changes

Coughing is frequently caused by acid reflux. One of the best ways to manage this condition and reduce the cough that comes with it is to avoid foods that can cause acid reflux.

Each person may have different reflux triggers that they must avoid. Those who are unsure of what is causing their reflux can start by removing the most common triggers from their diet and monitoring their symptoms.

Acid reflux is most commonly caused by the following foods and beverages:

• alcohol
• caffeine
• chocolate
• foods containing citrus
• foods that are fried or fatty
• Onions and garlic
• mint
• spices and hot foods
• tomatoes and tomato-based items

10. Elm (slippery)

Native Americans used slippery elm bark to treat coughs and digestive issues for centuries. Slippery elm, like marshmallow root, contains a high level of mucilage, which aids in the relief of a sore throat and cough.

Add 1 teaspoon of slippery elm dried herb to a cup of hot water to make slippery elm tea. Allow at least 10 minutes to steep before drinking. It is important to note that slippery elm can interfere with medication absorption.

Slippery elm powder and capsules are available in health food stores and online.

11. N-acetylcysteine (NAC)

NAC is an amino acid supplement derived from L-cysteine. By reducing mucus in the airways, taking a daily dose may reduce the frequency and severity of a wet cough.

According to a meta-analysis of 13 studies, NAC can significantly and consistently reduce symptoms in people with chronic bronchitis. Chronic bronchitis is a long-term inflammation of the airways that results in mucus buildup, coughing, and other symptoms.

The researchers recommend a daily dose of 600 milligrams (mg) of NAC for people who do not have an obstruction in their airway, and up to 1,200 mg for those who do.

Hives, swelling, fever, and difficulty breathing are all possible side effects of NAC. Anyone thinking about taking this approach should consult with a doctor first.

12. Probiotics

Probiotics do not directly alleviate coughing, but they may strengthen the immune system by balancing the bacteria in the gut.

A strong immune system can aid in the fight against infections and allergens that may be causing the cough.

According to researchTrusted Source, one type of probiotic, Lactobacillus bacteria, has a minor benefit in preventing the common cold.

Lactobacillus and other probiotic supplements are available at health and drug stores.

Some foods are naturally high in probiotics, such as:

• soup with miso
• yogurt that is natural
• kimchi
• sauerkraut

The number and diversity of probiotic units in foods, on the other hand, can vary greatly. Probiotic supplements, in addition to eating probiotic-rich foods, may be beneficial.

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Nutritional Facts of Eggplant

Although you may only be familiar with the glossy, purple, teardrop-shaped eggplant, this versatile vegetable comes in a variety of colors and shapes. If you look a little deeper at your local farmers market, you can find oval, long and slim, and melon-shaped eggplants with white, green, pink, orange, and even striped skin.

When you cut one open, you'll find meaty white flesh flecked with green or yellow and dotted with small clusters of beige seeds. If the inside of the eggplant is brown, it may have gone bad.

The eggplant is a nightshade vegetable, like potatoes, tomatoes, and peppers. It originally comes from India and Asia, where it still grows wild. Eggplants made their way to Europe with the Islamic empire in the 7th and 8th centuries.

Historians believe the British coined the term eggplant during their occupation of India. Aubergine and brinjal are other names for it.

Eggplant has a rich, meaty inside that takes on a creamy consistency when you cook it. The hearty texture makes it a good stand-in for meat.

Eggplant comes in these varieties:

• Dusky or classic -- the familiar eggplant shape with shiny purple skin
• Epic -- teardrop-shaped with purple-black skin
• Black bell -- pear-shaped with glossy black skin
• Ghostbuster -- long, white, oval
• Ichiban -- long, thin, purple
• Slim Jim -- thin, bright purple
• Easter egg -- small, oval that's colored white, orange, yellow, or green

Nutrients per Serving

A 3.5-ounce (100-gram) serving of eggplant has:

• Calories: 25
• Protein: 1 gram
• Fat: 0.2 grams
• Carbohydrates: 6 grams
• Fiber: 3 grams

A serving also has vitamins such as:

• Folate: 22 micrograms
• Vitamin A: 23 IUs
• Vitamin C: 2.2 milligrams
• Vitamin K: 3.5 micrograms

You'll get these minerals in one serving:

• Calcium: 9 milligrams
• Iron: 0.23 milligrams
• Magnesium: 14 milligrams
• Phosphorus: 24 milligrams
• Potassium: 229 milligrams

Eggplant Health Benefits

For thousands of years, eggplant has been used in traditional medicine. Practitioners of the ancient Indian system of ayurvedic medicine used white eggplant to treat diabetes and the roots to treat asthma.

While eggplant isn't the healthiest vegetable, it does provide a good source of potassium and fiber. And, with only 25 calories and less than 1 gram of fat per serving, it's a fairly guilt-free food if not soaked in oil.

Antioxidants in eggplant, such as vitamins A and C, help protect your cells from damage. It's also high in polyphenols, which are natural plant chemicals that may help cells process sugar better if you have diabetes.

Early cell-based research suggests that eggplant may protect against the type of DNA damage that leads to cancer. However, researchers must still confirm this benefit in humans.

Are There Any Risks?

Eggplant and other nightshade vegetables have the chemical solanine, which some people claim adds to inflammation and makes diseases like arthritis worse. There's no solid evidence that the small amount of solanine in eggplant worsens arthritis symptoms. But if you notice that your joint pain flares up after you eat eggplant, avoid it.

Rarely, people are allergic to eggplant. Symptoms of an allergic reaction include a rash, swelling of the face, itching, hives, and a hoarse voice.

How to Cook and Store Eggplant

Wash the eggplant and cut off both ends before cooking it. The skin is edible, but if you find it too chewy, you should remove it. Eggplant is best food.

Eggplant has a naturally bitter taste. Allow it to sit for 30 minutes after being sprinkled with salt. Some of the bitterness will be drawn out by the salt. It will also keep the eggplant from absorbing too much oil and turning greasy while cooking. Before cooking, rinse off the salt.

Eggplant can be roasted, baked, steamed, or sautéed. When cut up, it adds a nice flavor to curries and soups. And, of course, eggplant parmesan is a favorite, but keep in mind that rolling the eggplant in breadcrumbs and frying it in oil will add calories and fat. Bake the eggplant instead of frying it for a lighter version.

To bake an entire eggplant, pierce the skin with a fork in the same way you would a baked potato. After about 30 minutes, scoop out the insides and stuff the eggplant, or mash the pulp into a soup, stew, or dip.

Wait until you're ready to cook an eggplant before cutting it. These vegetables deteriorate quickly. Instead, place it in the refrigerator, where it can be safely stored for up to a week.

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Nutritional Facts of Banana

There is some misunderstanding about bananas. Some consider this iconic golden fruit to be a healthy option, while others avoid it after seeing it on Internet lists of the "5 Worst Foods." Unfavorable claims suggest that bananas cause weight gain and constipation. The nutritional value of bananas was defended in a 1917 article published in the Journal of the American Medical Association, citing rumored beliefs at the time: "The banana is  cause of indigestion and a treacherous dietary component."

The scientific name for banana is Musa, from the Musaceae family of flowering tropical plants, which distinctively showcases the banana fruit clustered at the top of the plant. The mild-tasting and disease-resistant Cavendish type is the main variety sold in the U.S. and Europe. Despite some negative attention, bananas are nutritious and may even carry the title of the first “superfood,” endorsed by the American Medical Association in the early 20th century as a health food for children and a treatment for celiac disease.

Bananas is a Source Of:

• Vitamin B6
• Fiber
• Potassium
• Magnesium
• Vitamin C
• Manganese

One medium ripe banana contains approximately 110 calories, 0 gram fat, 1 gram protein, 28 grams carbohydrate, 15 grams sugar (naturally occurring), 3 grams fiber, and 450 mg potassium. 

Banana varieties

Banana (Cavendish) – Also known as a "dessert banana," this traditional variety is mildly sweet when ripe. Choose bananas with green or clear yellow peels that are free of bruising. The ripening process causes the peel to thin and become more flexible, with brown spots appearing until the entire peel darkens. Wait until the banana is golden yellow with a few brown spots for the best flavor. As the peel continues to ripen, it turns brownish-black, and the pulp begins to ferment and soften while losing sweetness.

Other banana varieties that are less commonly available in the United States are as follows.

Plantain (Green Banana) – A larger, starchier, and less sweet variety of Musa that is commonly used in cooking. The plantain is unripe when it is green, with a neutral flavor and firm flesh. Plantains are a major source of carbohydrate in tropical regions such as Central America, Africa, and the Philippines, where they are fried, boiled, or baked in a variety of dishes. If the skin is allowed to mature, it will turn yellow and develop a slightly sweet flavor that can be eaten raw or cooked.

Red Banana – This variety is shorter and plumper than the Cavendish variety, with a dark reddish-purple hue. A ripe red banana is creamier and sweeter than a Cavendish banana.

Lady Finger bananas are sweeter and thinner than Cavendish bananas, and can be eaten raw or as a dessert.

• Bananas and Health
• Cardiovascular health
• Digestive health
• Weight control

Do bananas have a high glycemic index?

Do bananas cause blood sugar spikes and, if so, can they be included in the diets of those with conditions like type 2 diabetes and prediabetes? Some physicians recommend that patients with diabetes choose foods with a low glycemic index. The glycemic index (GI) is a measure of the rise in blood sugar levels after eating a particular food. A GI score of 55 or less is rated as low, meaning that the food will not raise blood sugar significantly. The glycemic load (GL) is a more specific measure that accounts for not only a food’s glycemic index but factors the amount of carbohydrate in one serving of that food. A score of 10 or less is rated as low GL.

According to the International Glycemic Index Database, ripe bananas have a low GI of 51, with slightly under-ripe bananas even lower at 42; they have a moderate GL of 13 and 11, respectively. Why is the glycemic load score higher if the glycemic index is low? It may be due to the higher carbohydrate content of bananas (there are 28 grams in one medium banana vs. about 19 grams in a medium apple); this will increase the glycemic load. However, the type of carbohydrate in bananas is classified as resistant starch, which functions similarly to dietary fiber. 

Because resistant starch is not broken down in the small intestine, less glucose is released into the bloodstream. Because the starch is digested slowly, the glycemic index is lower and the feeling of satiety is higher.

What Did You Know?

Banana and plantain leaves are recycled in many countries as food wrappers, such as those used to hold tamales and meats. They're also used to cover or wrap various foods while they're cooking to help seal in flavor.

Banana peels contain plant chemicals in the form of antioxidants and have long been used as an antiseptic and anti-inflammatory to promote wound healing, such as for bug bites, minor burns, and sunburns. The inside of a banana peel is pressed on a wound for several minutes as a simple home remedy.

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