a simple ingredient with packed health benefits. Allicin, the vital compound in garlic is known to have great anti-bacterial, anti-viral, anti-fungal and anti-oxidant properties. Allicin is not present in fresh garlic, and therefore the benefits can be best garnered when it’s finely chopped, minced or pureed. In addition to allicin, a single clove of garlic offers a stew of compounds with potential health benefits, including saponins, phosphorus, potassium, zinc, selenium, polyphenols, and arginine. In addition to these compounds, garlic is a good source of vitamin B6 and also of vitamin C.
Some of the health benefits of garlic include, control blood pressure, blood thinning, Antibacterial and Antiviral, protect heart, manage diabetes, cancer prevention and reduce cholesterol.
You have heard it right “an Apple a day, keeps doctor away”
Apples are a powerful source of antioxidants, including polyphenols, flavonoids, and vitamin C, as well as good source of fiber, and potassium. Apples are filled with soluble fiber (5 grams i.e. which is 30 percent of the minimum amount of daily fiber intake) called pectin that can help to lower blood cholesterol levels and keep the digestive system healthy. Diets that are high in fiber have been highly correlated with a reduction in risk of developing heart disease. Thus eating an apple a day provides a delicious snack for both you and your heart.
Broccoli- Filled with fiber in less than 30 calories a serving, well-known for its cancer-preventing powers because of its high folate and antioxidant content.
Broccoli also contains an antioxidant called lutein that can delay the progression of age-related macular degeneration (AMD).
Finally, broccoli also contains a phytochemical called sulphoraphane that has specific anti-cancer properties.
Olive oil is more healthful than other sources of alimentary fat because of its high content of monounsaturated fat (mainly oleic acid) and polyphenols. MUFAs may lower your total cholesterol and low-density lipoprotein cholesterol levels. MUFAs may also help normalize blood clotting. And some research shows that MUFAs may also benefit insulin levels and blood sugar control, which can be especially helpful if you have type 2 diabetes.But even healthier fats like olive oil are high in calories, so use them only in moderation.
Curd- the belly slimming food is an excellent source of calcium and also loaded with vitamins and good bacteria which are known to improve gut health, digestion and strengthen immune system. Include at least one serving of low fat curd into your daily diet to gain most of health benefits.
Many of us think eggs as “fattening” or “unhealthy”, contrary to this its found that eggs for breakfast helps limit your calorie intake all day. Eggs are a well known rich source of protein — an important building block of bones, muscles, cartilage, skin, and blood. it is also packed with several vitamins and minerals essential to your health like B2, B12, Vitamin A, E ,iron, zinc and phosphorus.
Boiling an egg is one of the healthiest way you can consume it and is the perfect option for those watching their weight.
One serving of red, ripe, raw tomatoes (one cup or 150 grams) is a good source of Vitamins A, C, K, folate and potassium. Tomatoes are naturally low in sodium, saturated fat, cholesterol, and calories. Tomatoes also provide thiamin, niacin, vitamin B6, magnesium, phosphorus and copper, all of which are necessary for good health.
It’s loaded with lycopene, which makes your skin look younger, keeps your heart healthy and reduces the risk of several cancers. Tomatoes can keep your blood sugar in balance. Tomatoes are a very good source of chromium, which helps to regulate blood sugar.
On top of that, one serving of tomatoes gives you 2 grams of fiber, which is 7% of the daily recommended amount.
Eating oats in your diet provides a wide range of important health benefits. whole grain oats are one of the best sources of soluble fiber (beta-glucan), which, in addition to lowering cholesterol, helps keep blood sugar levels under control. Oats are naturally low in sodium. This reduces the risk of contracting high blood pressure and hypertension. Eating oats leaves one much fuller, therefore you tend to eat less. This is especially good for those trying to lose weight.
It is super rich in vitamin K, which helps blood clot and builds strong bones. Spinach is a power house of minerals and vitamins with negligible calories like iron, calcium, potassium, magnesium, phosphorus, fiber and vitamins A, B1, B2, B6 and C. High vitamin K levels in spinach also play an important role in cardiovascular health.