health and fitness

                                                            Avocado Avocado is green pear-shaped fruit also known as alligator-pear or butter-pear. It is loaded with vitamins, anti-oxidants and fats. It is enriched in mono-unsaturated fatty acids (MUFA). Avocados are  a great source of nutrients, including: Folate. Magnesium. Potassium. Riboflavin (Vitamin B2) Niacin (Vitamin B3) Pantothenic Acid (Vitamin B5) Pyridoxine (Vitamin B6) Vitamin C Amount Per   100 grams 1 cup, sliced (146 g) 1 cup, cubes (150 g) 1 avocado, NS as to Florida or California (201 g) 1 cup, pureed (230 g) 100 grams Calories   160 % Daily Value* Total Fat   15 g 23% Saturated fat  2.1 g 10% Polyunsaturated fat  1.8 g Monounsaturated fat  10 g Cholesterol   0 mg 0% Sodium   7 mg 0% Potassium   485 mg 13% Total Carbohydr...

  Introduction of kiwi kiwifruit is also known as chinese goose berry. It is a small berry of fuzzy brown exterior and green sweet and tangy edible flesh. It is enriched in vitamin C, vitamin K, vitamin E, folate, anti-oxidants and potassium.                                                                 Nutritional Contents     Nutrient Amount in 1 kiwi (69 g) Daily adult requirement Energy ( calories ) 42.1 1,600–3,000 Carbohydrates (g) 10.1, including 6.2 g of sugar 130 Fiber (g) 2.1 22.4–33.6 Calcium (mg) 23.5 1,000–1,300 Magnesium (mg) 11.7 310–420 Phosphorus (mg) 23.5 700–1,250 Potassium (mg) 215 4,700 Copper (mcg) 90 890–900 Vitamin C (mg) 64 65–90 Folate (mcg) 17.2 400 Beta carotene (mcg) 35.9 No data Lutein & zeaxanthin (mcg) 84.2 No data Vitamin E (mg) 1.0 15 Vitamin K (mcg) 27.8 75–120 Benefits...

 Beetroot is scientifically called as " beta vulgaris". Its is also known as red beet, garden beet. Beetroots are enriched with fibers, manganese, vitamins, potassium, iron. Beetroots can be used as raw or cooked or pickled. There leaves are also used in salads. They contain: Calories:  43 Water:  88% Protein:  1.6 grams Carbs:  9.6 grams Sugar:  6.8 grams Fiber:  2.8 grams Fat:  0.2 grams Benefits of beetroots * They help to maintain blood pressure. They lower the blood pressure upto 4-10 mmHg periodically. * They help to fight inflammation. * Beetroot contain fibers that helps to improve the working capabilities of digestive system. * Beetroot helps to improve the brain functions, as cognitive and mental functioning of brain decline with age. * Beetroot contains anti-oxidants that why they help in beating cancerous cells. * Beetroot juice helps in weight loss. * They can be used as different food products like beetroot juice, beetroot salad, bee...

💗Chia is an edible seeds that are obtained from flowering plant salvia Hispania. Although they are small in size but they are rich in omega-3 fatty acids, vitamins, fibers and anti-oxidants. "chia" means strength and people used them from years to boost up their immunity level. BENEFITS * They are rich in anti-oxidants. Anti-oxidants are very beneficial for our health like they help to slow down aging process, they also help to prevent the cancerous cells.  * Chia seeds enriched with fibers, fibers help in weight gain. They help to make your gut healthy as well.  * Omega 3 fatty acids helps to slow down the depressions, risk of heart disease and improve sleeping capacity.  * Proteins are building blocks of human body. Chia seeds are basic source of proteins.  * Our body needs calcium in high amount as its helps in the development and strengthening of bones, nails, hairs. chia seeds enriched in calcium helps our body to fulfill the calcium needed

Detox water for weight loss   Detox water is the water that contain fruits, vegetables or herbs. It is also known as fruit  infused or fruit flavored water. Detox water is made by inf using fruits and vegetables so it contain little amount of calories. The most important detox water is "lemon detox" or "master cleanse". Detox water replaces soda drinks to some extent that's why it is also used in weight loss. Here are some types of detox water that can be used in weight loss. Lemon Cucumber Mint Detox water            Ingredients: 6 cups water                                              3 large lemons 8 sprigs mint 1 large cucumber     Ice             Instructions               Fill up the jug with 6 glass of fresh water. Squeeze the juice from 2 lemons i...

Dietary Proteins   Proteins are building blocks of cell in the body. These proteins also help to maintain bones muscles and skin. Proteins are present in meat, beans, dairy products. It is essential for us to take proteins on regular basis as our body does not store them.    Protein sources Beef Dairy products (Milk, cheese) Eggs Nut Fish Soy Wheat Corn Beans Rice Lentils Chickpeas. Benefits of Proteins Protein intake increases the muscle mass as they are building blocks of muscles. It also help to gain weight for skinny people. Proteins help to increase  bone strength specially in women to prevent osteoprosis. It increases the metabolism. Proteins decreases the blood pressure thus prevents the risk of heart diseases and chronic kidney disease. It helps to repair body after injury. Proteins also help to make red blood cells that carry oxygen. Proteins also helps to regulate hormonal level. Dose Teenage boys and men need three daily servings for a total of seven ounce...