LOWEERING YOUR BLOOD PRESSURE BY DR. MAO

1. What foods are good to eat for lowering blood pressure?

Here are the most beneficial foods for lowering high blood pressure:

• Celery juice:
This is a time-tested Chinese remedy! Studies have found that celery is packed with over a dozen anti-inflammatory agents, including apigenin, a cox2-inhibiting compound similar to some anti-inflammatory drugs. Easily made in a blender or a juicer, drinking two to three 8 oz glasses of fresh celery juice a day for a month can help prevent high blood pressure or restore it to normal.

• Fish: The omega-3 fatty acids in fish, along with other nutrients, protect blood vessels from plaque, reduce inflammation, and prevent high blood pressure.

• Olive oil: According to a recent study, olive oil intake is inversely associated with both systolic and diastolic blood pressure. Use olive oil in cooking and on salads.

• Apple cider vinegar:
Vinegar alkalizes the body and lowers your blood pressure. First thing in the morning, when your stomach is empty, drink 8 ounces of warm water mixed with 1 tbsp apple cider vinegar and 1 tsp honey regularly. The honey ensures regularity of bowel movement since constipation may aggravate high blood pressure.

• Cucumber:
A natural diuretic, cucumber will help hydrate and lower the pressure in the arteries. Eat 2 fresh cucumbers every day for 2 weeks.

• Flaxseed oil:
Flaxseeds, like fish, are chock full of omega-3 fatty acids that protects your blood vessels from plaque.

• Nuts and Seeds:
A handful of L-argnine-rich nuts and seeds a day may help lower your blood pressure. L-argnine is thought to help widen the arteries.

Also, an extraordinary blend of Chinese herbs that supports your circulatory and heart health is Super Clarity.


2. What is a good diet for high blood pressure?
According to research, dietary habits are perhaps the number-one reason for essential hypertension, or high blood pressure. While there are foods that are beneficial for lowering your blood pressure, as listed above, there are foods that should be avoided. Limit your intake of salt, caffeine, white flour, alcohol, deep-fried food, nicotine, preservatives, sugars, and artificial flavoring and coloring. Replace salt with flavorful herbs and spices. See if you make the switch from coffee to tea, which has much less caffeine, if any. Wheat flour is a healthier choice than white flour. Swap sugar with honey. Otherwise, eat fresh wholesome foods of all colors every day.

3. What are some ways I can lower my blood pressure naturally, without using man-made drugs?
First of all, it is very important that you discuss with your physician before going off any prescribed medications. In addition to the dietary advice given above, some of the best ways to naturally keep your blood pressure down include:

• Take 500 mg a day of vitamin B6, a natural diuretic; 800 mg of magnesium; 1,000 mg of calcium; and omega-3 supplements such as flaxseed or fish oil to provide essential fatty acids.

• Perform moderate exercise (heart rate at 120 beats per minute) for 30 to 40 minutes at least 4 times a week.

• Practice a Stress-Release Meditation every day. Breathe consciously, relax, and with each exhale focus on relaxing each area of your body in sequence, starting from the top of your head and moving down to your toes. Try taking your blood pressure reading before and after 20 minutes of meditation practice. Log the readings and watch your blood pressure drop over the course of a month. For an audio cd that guides you through this stress release meditation, click here.If none of these remedies seems to be working for you after one month, or if your blood pressure is higher than 140 systolic and 90 diastolic, see your medical doctor immediately.May you live long, live strong, and live happy!

—Dr. Mao

Adequate Water In Your Diet.

The necessity of water in nature is second to none. Among essential nutrients, only water is unavoidable. Just few days can man survive without it. It is next to oxygen considering its role for sustenance and nutrition. Water is needed in the body for proper functioning of the systems. The major parts of the body contain water, including the brain, blood, and muscle. Enough water should be included in our diet.

It ranks high in offering true refreshment for the thirsty and plays a vital role in all bodily processes and general mechanisms. It is a universal medium in which various chemical changes of the body occur. It is important to balance the amount of water going into the body with the amount of water being lost by the body.

Water contains some amounts of minerals that are vital for life, such as sodium, potassium, calcium, copper and magnesium. These minerals must be in appropriate concentration to prevent them from being deleterious to the body. Minerals such as calcium are essential to bone formation and blood clotting, while magnesium is needed to produce energy and conduct nerve impulses.

The functions of water in the body cannot be over emphasized. Water Controls body temperature, Removes wastes, regulate the fluid balance, aids digestion, absorption, circulation, lubrication of body joints and the delicate balance of minerals. It also helps cushion joints.

Water in the body fluids helps in blood formation from the marrow. As a major component of blood, it helps to deliver nutrients to body cells and removes waste to the kidneys and the skin for excretion. Over 98% of the body enzymes essential to digestion are also primarily water, working to break down food particles so that nutrients can be absorbed into the intestine.

Some of the ways we lose water is through sweating, breathing, urinating, bowel movements and the extreme, through vomiting and diarrhea.

Water dehydration due diarrhea or vomiting could be dangerous and can be fatal in children. Dehydration could be mild or severe. Some of the problems caused by mild dehydration, are heartburn, constipation, kidney stones, and even kidney failure. Severe dehydration can cause your body to shut down and go into shock. So make sure you know the early warning signs of dehydration, so you can take action to protect your health. At all cost prevent dehydration

Drinking fluids in comfortable amounts, and paying special attention to fluids intake during warm weather and times of physical exertion or illness is very important. When you work hard or work out, also remember to monitor your own signs and symptoms of dehydration. Paying attention to your body can help you promptly determine whether you need to up your intake of water or supplement your diet with more foods with high water content.

The best treatment for dehydration is prevention. Exercising or working in a hot, dry environment can easily cause dehydration. Take water with you, and watch out for early signs of dehydration. To recover from and treat mild dehydration, slowly drink water or pure fruit juice until you no longer feel thirsty. The practice of salt-sugar water solution also proved to help.

Drinking several glasses of water a day will keep the body healthy. Even during meals, water is an important part of healthy diet. Raw water intake should not be substituted to water provided from beverages.

How To Protect Your Brain From Weakness

Many people fail to take proper care of the food they eat and most often it has great consequent on the development of the brain. Much has to be considered on the issue of brain as it is the main stream of the whole body mechanism. Children should encourage on good dietary intake.

You are what you eat and that really determines the wellness of your being.

Some of the factors mentioned below are not solely limited to food or diet intake but some practices which can help prevent brain damage and deterioration.


* Good intake of water

Human brain is about 80% water, any slight reduction in the total fluid tend to cause dehydration. Loss of brain fluids will affect most of the hormones and this will cause exertions in their functions which will result to stress. It is therefore advisable to take plenty of water during the day and at night before bed. Better still make your water free of sweeteners, sugar, caffeine, or alcohol. Lemon grass tea is good for brain functionality as it contains chemicals that enhances mental relaxation and alertness.


*Availability of Breakfast

Most people develop lack of appetite for food in the morning hours due to work and general over activities. They sometimes condition the body to postpone their break fast till noon and that reconditioning of the body will resultantly affect the brain health. Lack of breakfast causes a lower blood sugar level in the brain. This results to the brain deprived of enough nutrients, that is brain starvation causing brain degeneration.


*Overeating

Eating less for many times promotes longer life. As your weight is controlled, some dieseases in the body are prevented such as heart disease, cancer, and stroke from obesity. Normal eating helps certain mechanisms in the body to increase the production of nerve growth factors, which are helpful to the brain. The hypotalamus membrane should be kept balanced otherwise, overeating will damage it's fuctionality without noticable effect on the physical health. Overeating causes hardening of the brain arteries, leading to a decrease in mental power and alertness.


*Fish Oil and Fats are good for the Brain

Components of Omega-3 fatty acids in fish makes up a large portion of the gray matter of the brain. The fat in human brain forms cell membranes and plays a vital role in how our cells function. Children should be made to eating well enough fish like Tilapia for their brain development. Neurons are also rich in omega-3 fatty acids. DHA is also found in high quantities in the retina, the light-sensitive part of the eye. Diets rich in omega-3 fatty acids may help promote a healthy emotional balance and positive mood in later years, possibly because DHA (an essential fatty acid component of the brain's development) is a main component of the brain's synapses.

*Friuts and Vegetables for the Brain

Fruits and vegetables significantly contain good amount of antioxidants which reduce the risk of developing cognitive impairment. These antioxidants prevent free radicals from damaging body cells and tissues including the brain. Vitamin E and Vitamin C and beta carotene inhibit the production of free radicals. The Best Antioxidant Fruits and Vegetables (from the US Department of Agriculture): Blueberries, Blackberries, Cranberries, Strawberries, Spinach, Raspberries, Brussels sprouts, Plums, Broccoli, Beets, Avocados, Oranges, Red grapes, Red bell peppers, Cherries and Kiwis.

*Make Balanced Diets A Routine

The idea of eating protein and fat with low carbohydrate and fibre should be discouraged. It tends to create low calory and the brain will suffer it. Foods high in refined sugars, such as the low fat diets, encourage diabetes, tiredness, and cognitive impairment. Yet, to imply that bacon is a health food and that oranges and carrots are as bad as cake is not logical. The more balanced diets we take make sense from a body and brain perspective. Too much sugar consumption interfere with protein absorption and that can greatly impair brain development.

Balancing proteins, good fats, and good carbohydrates and protein at each meal is very essential. Add lean meat, eggs, cheese, soy, or nuts to a snack or meal limits the fast absorption of carbohydrates and prevents the brain fog that goes with eating simple carbohydrates, such as donuts. At each meal or snack, try to get a balance of protein, high fiber carbohydrates, and fat.

There are certain practices that must be discontinued to maintain a healthy brain.

Over working of the brain causes stress. Working hard is good but the brain should be allowed rest and aviod studying during illness to prevent ineffectiveness of the brain because many cells could be damaged in the process.

Instead make sleeping-well a normal thing and as at when due. Over sleeping is eqaully ill for the barin. When sleeping, avoid covering the head. Much carbondioxide is produced with less oxygen for normal breathing. This equally affect brain cell damage.

Avoid smoking and air pollution. Polluted air decreases the amount of oxygen supply to the brain causing brain ineffectiveness.

Nevertheless, there are some good habits that can promote good brain formation and development. These include, good thinking. "Good Thinking, Good Product", as the saying goes. Thinking right makes a right brain. There is equally the need of intellectual conversation. "He that walks with the wise shall be wise" - The Holy Writ. It promote the effectiveness of the brain.

Consider the Importance of these foods in Reduce High Blood Pressure.

One of the remedies of High blood pressure or hypertension is proper nutrition.

Having high blood pressure can be quite a traumatic experience. When you have high blood pressure you can be prone to fainting, lightheadedness, weakness, headaches, sensitivity to sounds and lights and in worse case scenarios you can suffer a stroke or die if you allow your blood pressure to get dangerously high. But luckily for those who suffer from high blood pressure, a wealth of data exists to point these persons to the right foods to lower their high blood pressure.

Along with taking medication, foods that contain potassium, calcium, magnesium, low-fat and low-carbohydrate foods can significantly lower your high blood pressure. Here are 10 foods that you can eat to lower your high blood pressure:

Bananas
Just go nuts for bananas in the mornings or throughout the day if you suffer from high blood pressure. Bananas are excellent sources of potassium and essential minerals and vitamins that help to lower high blood pressure.

Water Leaf
Water Leaf is a green leafy vegetable that is excellent in the war against high blood pressure. Adding Water Leaf and other leafy greens such as spinach (green), fluted pumpkin leaf (ugu) and cabbage can help to lower your blood pressure as they contain calcium that lowers high blood pressure.

Onion
Quercetin, a flavonoid found in onions help to lower high blood pressure. Quercetin lowers dangerous blood fats and triglycerides to keep blood pressure levels steady. Also, onions help to fight high blood pressure due to their sulfur content that thins the blood and lower your blood pressure.

Milk
Milk and dairy products contain calcium, magnesium and essential vitamins that lower high blood pressure. Try drinking more milk throughout the day, replacing sodas and sugary juices with milk at meal times.

Plantain
Plantains, like bananas are excellent sources of potassium, which has been shown in numerous studies to lower high blood pressure. Try adding more plantains to your diet to lower high blood pressure either in powdery form or whole cooked.

Avocados
Avocados contain fiber and lots of potassium, nutrients that are healthful and can lower your high blood pressure. Just by eating half an avocado you are getting 548 milligrams of potassium, 16% of the daily recommended value.

Potato
A seven ounce baked potato contains a third of the daily recommended value of potassium. So if you eat baked, boiled or mashed potatoes at least three times per week, you are significantly reducing your risk of developing high blood pressure or you can significantly lower high blood pressure with this diet.

Fig
Figs are good sources of potassium. Potassium reduces dangerous LDL cholesterols in the blood, lowering blood pressure. Potassium also helps to lower blood pressure by removing excess sodium in the body.

To lower your high blood pressure or to keep your blood pressure in check, you should avoid high-sodium foods, foods that are loaded with bad cholesterols and foods that are high in fat. Try to eat foods that contain flavonoids, magnesium, calcium and potassium to lower high blood pressure.

Eat Millet Grains

Whole cereal grain meal has been found very helpful in the maintenance of the digestive system and the general health in term of nutrition.

Millet may help reduce the risk of cancer and also prevents skin problems.

A recent study showed that whole millet grains -- and those are all fine examples -- may have great health benefit. They may help reduce the risk of cancer of the small intestine. Although it is less common to have cancer of the small intestine. Yet it is not very small -- or insignificant. As the intestine makes up about 75 percent of your digestive tract!

In a large-scale study of adults, those who reported eating the most whole grains as meal, at the start of the study were 41 percent less likely to have developed cancer of the small intestine 7 years later. Researchers believe that certain nutrients found in abundance in whole grains -- like B vitamins, fiber, minerals, and phenols -- may be responsible for the protective effect.

Meals served with millet cakes and bread can fit in for breakfast, lunch, or dinner.

You can read more from my earlier post titled:
The Importance of Dietary Fiber.

Insufficient consumption of vitamins may cause severe deficiencies. Wrinkles and pimples are some the main skin infections that are closely related to lack of appropriate quantity of some vitamins (Riboflavin and Thiamine) present in many cereals. Whole grain consumption can greatly prevent and cure pimples. High-fiber breakfast cereals may be better for you than you think.

High-fiber foods not only help regulate digestion, but they also help keep insulin levels in check.

In a study, men who ate high-fiber cereal experienced lower peak insulin levels than men who consumed low-fiber cereal. Insulin control is an important part of type 2 diabetes prevention. Aim to include in your diet at least 25 grams of fiber each day. You can do this by eating high-fiber foods such as whole grains.

Fiber is the indigestible part of fruits, vegetables, and whole grains that helps you to feel full and regulates digestion. It helps control blood sugar levels by slowing absorption in the digestive tract.

In a study, a group of men with hyperinsulinemia, a condition that indicates insulin resistance and an increased risk of developing type 2 diabetes, did not experience the same insulin spike with high-fiber cereal as they did when they had eaten low-fiber cereal.

Food Classification in Relation To Availability

In many parts of the world, especially the underdeveloped countries, one of the major concerns of the world organizations has been in the area of creating avenue and providing enough food for the populace. Yet much ground remains uncovered both in quantity and in quality wise to meet the teaming nutrition challenges.

It is therefore necessary to search for alternatives to bridge the gap while maintaining the nutritious standard to some extent.

Many people eat one main low cost food in every meal. This is their main food, which provide some of the body needed nutrients but will be of no benefit for a growing child until other food classes are added. This is because most of the main foods (available and particular to some communities) are predominantly in water and fibre with less energy and other food nutrients.

Feeding children enough and often (3 to 5 times daily) is more important than the food the child eats.

EATING WELL: A BALANCE DIET.

Eat the main food available in your area, with which you are accustomed to and add the helper foods available. This will reduce cost while maintaining the nutritious requirements for the dietary daily intake.

It is important to be well guided into what makes up a balanced diet with proper education on monitoring the quantity and quality of the food. Seasonal foods can as well be looked into to appropriate their adaptation.

Foods are basically classified in accordance to their nutritional value vis-à-vis carbohydrates, proteins, vitamins, fat, minerals and water. It is discovered that there are some foods that contain more than the predominant nutrients, making up 3 or 4 nutrients in a single food. Therefore, in this write up food classification is based on the available food to the consumer.

Selections can be made appropriately from the descriptions below. Classifications of food in this case does not follow the conventional system as some of foods contains more than one nutrients and are the basic available main food in a particular community.


MAIN FOODS: These are foods commonly available in the locality and are accustomed to by the populace. Some of these foods are relatively cheaper as are readily available on demand. These are:
Cereals and Grains e.g. Wheat, Maize, Rice, Millets
Starchy Roots & Tubers e.g. Cassava, Potatoes, Yam
Starchy Fruits e.g. Banana, Plantain, Bread-fruits

HELPER FOODS: Theses are the energy giving foods. They are more costly but naturally not needed in much quantity and can be affordable. Some of them can be added to main food for more nutrition. They are
Fats: e.g. Vegetable oil, palm oil, butter, lard
Fatty Foods e.g. Coconut, fatty meat
Sugar e.g. granulated sugar, honey, sugarcane

GROWER FOODS: These set of foods are important for bodybuilding. They are refer to as the proteins.
LEGUMES: e.g. beans, peas etc., all legumes fall in this range. It is important that children of early age consume more of legumes and in combination with their main foods.
NUTS: e.g. Groundnuts, wall nuts, cashew nut (some of these nuts contain bits of energy)
ANIMAL PRODUCTS: e.g. Milk, eggs, fish, yogurt, cheese, chicken meat.

GLOW FOODS: These are the most essentials of diet. They are not required in large quantity but must be present to wade off unnecessary imbalance of the body systems.
VEGETABLES: e.g. dark green vegetable leaf, carrots, pepper, tomatoes, etc.
FRUITS: e.g. Mangoes, oranges, pawpaw, pineapple, banana, etc. The good side of these fruits is that they are seasonal. Thanks be to God, choices can be made from varieties at different seasons.

Read up related blog: Food Nutrients That Can Make You More Healthier. below.

Good Nutrition: Your Right To Healthy Living (Part Two)

Save Life: Eat Well and Eat Aright!

Eating should not just be by the way. These days we found many junk foods around the corners. To eat in quantity is good but the proportion of what one eats in terms of the nutrients availability is the most essential. In taking this step to choose what to eat and how to eat will go a long way to prevent sickness and make healing fast.

Poor nutrition: Inability to eat the right food or well enough food the body need for normal functioning of various systems refers to as malnutrition will cause different diseases from mild to severe types.

In children, severe diarrhea that can lead to death is eminent in those malnourished. They also suffer chronic severe measles.

In adults, those that are not well fed or with inappropriate eating of right proportion of diet suffer from tuberculosis. The body lacks essential body antigens to fight against diseases. The liver also suffers damages done to the system due to imbalances. This is cirrhosis.

Poor nutrition during pregnancy causes weakness and anemia in mother and increases the risk of her dying during or after childbirth. Unavailability of nutrients cause great dangers than least expected. That is why every pregnant woman should feed well and in correct order. More fruits will do this time for vitamins, energy and body fluid. Many a times, poor nutrition causes miscarriages, still born, baby small in size or having after birth defectives.

Eat right to help the body provide resistant to sicknesses and diseases.

Eat right and well enough to get quick recovery from sickness.

Nutritious foods are good for health recovery. However, mostly, the sick finds it hard to eat especially to swallow which is more common among children. In such cases, feed the sick in bits. Eating as many times should be recommended and solid foods could be mashed into slurry or semi liquid. Drinking plenty of liquid is always important for the sick to pees often. Feeding the sick nutritiously can be through liquid foods.

Signs of diarrhea due to malnutrition cause the following in children.

Swollen hand and feet
Swollen face
Dark spot
Peeling spot on the legs

Prevention: Feed affected children several times daily with good nutritious diets

Fruits can as well be added for your daily dietary intake: Oranges, strawberry, watermelon, apple, red guava, avocados, soyabeans, pomegranate, cherry, pumpkin, potato, pear, etc. for great nutritional food value.

Importance of Eating Well and Eating Right.

Anyone can develop general malnutrition but it is most dangerous for

Children because they need more of food nutrients for growth and to remain healthy
Women of childbearing age in pregnancy and breast-feeding. They need extra food to stay healthy and for the health of the baby as well as their own daily work ability.
Elderly people lose taste for food as their teeth worn out and they lost appetite to food. Yet they need food for energy and other nutrients in the right proportion for their health.

Indication of Malnutrition in Children:

Poorly nourished children do not grow well but rather thinner and shorter than the other well-nourished ones. They often get sick and lose weight.

Checking Children for Malnutrition

One of the easiest ways to check the possibilities of a child’s malnutrition despite the child body size or absence of the above signs is the use of tape rule to measure the upper side of the arm. For a year old child less than 13.5 cm is an indication of malnutrition and less than 12.5cm is a serious case of severe malnutrition.

Another means of measurement is by means of weighing. The weight of a growing child is directly proportional to his age.

Good Nutrition: Your Right To Healthy Living (part one)

Good food is important for anyone desiring to live healthily, more so regularly eating. It is a means of well growth and living an active life. For little children to grow well in proportion of their age, balanced ration is best. For adults, having enough strength to work hard and stay healthy throughout life.

Inability to eat the right food or well enough food the body need for normal functioning of various systems can cause weakness of the body some common sicknesses and diseases. There are some of these illnesses that are not directly caused by inadequate feeding but will help to aggravate them.

The inability to eat the right food or well enough food quantity is being poorly nourished or malnutrition.

Generally, malnutrition causes the following sicknesses and diseases

*Weakness and tiredness – imbalance in the body energy level
*Loss of appetite
*Anaemia
*Sores in the corners of the mouth
*Painful or sore tongues
*Burning or numbness of the feet

Some other health related problems may occur due to other reasons, but malnutrition can make them worse.

These include:

*diarrhea
*frequent body infections
*headaches
*gum bleeding
*nose bleeding
*stomach discomfort
*dryness and cracking of the skin
*palpitation
*nervousness
*cirrhosis
*mental disorder

Particularly in children, the following illnesses can be prevented through good nutrition.

*growth retardation
*slowness in walking, talking and thinking
*big belly, thin arm and legs
*common illnesses that last longer than expected
*loss of energy
*child feeling sad, no play and crying often
*swelling of feet, face, limbs with sores
*thinning and loss of hair
*poor vision, dryness of eyes, blindness, etc.

Prevention is always cheaper than cure.

The Importance of Dietary Fiber.

You can improve on your dietary intake by following a guided valuable nutrition and health information and advice. Develop a personal action plan for improving your eating habits while keeping the fun in food.

To start with, What is Dietary Fiber?

Dietary Fiber generally refers to those parts of foods like fruits, vegetables, cereals or grains, nuts and legumes that cannot be digested by humans digestive system. Tubers, meats, fish and dairy products do not contain fiber.

Basically, there are two types of fibers. These are soluble and insoluble.

The soluble fibers are found within plant cells. Examples are pectin, gums, and algal polysaccharides. Although pectin is part of cell walls, the gummy essence of oat bran and the mushy center of a cooked kidney bean reflect both the soluble fiber content of those foods and the ability of soluble fibers to soak up water.

The insoluble fibers produce the tough, chewy feel of wheat kernels, popcorn, apple skin and nuts. Essential to the cellular structure of plants, insoluble fibers include cellulose, hemicelluloses and ligin. As they do not dissolve in water.

Most fiber-containing foods feature both, but one or the other type often predominates in specific parts of a food and determines the characteristic texture of that portion of the food.
The fiber content of a food varies according to the species of the plant and stage of maturation, but seeds, berries, fruit skins and the bran layers of cereal grains generally contain larger amounts of a plant's fiber.

Diets higher in fiber, especially the insoluble type, have a lower incidence of colon cancer. They have greater impact on the health of the colon or large intestine. They prevent appendicitis, hemorrhoids, gallstones, diabetes and heart diseases.

Insoluble dietary fibre reduces disease risk by increasing fecal bulk, leaves water in the large intestine. The result is a larger, softer stool that exerts less pressure on the colon walls and is eliminated more quickly. Indeed, the most well-established benefit of a high-fiber diet is in the treatment and prevention of constipation.

They decrease the transit time of food through the gastrointestinal tract, allowing higher nutrients ‘extraction’. They reduce blood cholesterol levels and helping to control blood sugar levels.

The insoluble fibers alter the pH of the large intestine, interfering with microbial activity that produces carcinogens. The combined effect may be a reduced risk of colon cancer.

Studies have shown that diets rich in soluble fibers such as oat bran may help reduce total cholesterol and low density lipoprotein (LDL) cholesterol in people with both high and normal blood cholesterol levels.

Soluble fibers appear to reduce blood cholesterol in two ways.

First, by preventing the re-absorption of vital bile acids from the small intestine. To replace the lost bile acids, cholesterol is drawn from the body, thereby reducing its cholesterol supply.

Second, the fermentation of soluble fibers in the intestine produces short-chain fatty acids which block the synthesis of cholesterol.

Studies suggest soluble fibers also may help control the rise in blood sugar following a meal and reduce insulin requirements in some patients with diabetes mellitus. By increasing the viscosity of gastrointestinal contents, soluble fibers retard gastric emptying, slowing the absorption of glucose in the process.

Food Nutrients That Can Make You More Healthier.

Most natural foods have been proven medicinal and good remedy for some chronic diseases. Some can help protect your skin, so you look and stay younger. Many of them are far better than most orthodox medicines as they do not leave any residue (like free radicals) behind as by-products of chemical reaction.

Generally, most part of the inner flesh for the fruit and vegetable is acidic in nature, whereas the peel/skin is always alkaline in nature. From this point, I can conclude that every part of the fruit and vegetable has its own unique nutritional property, whether it is its peel, flesh, pulp, stalk, stem, root or leaf.

So, you should eat the whole part of the fruits and vegetables if they can be eaten to promote the establishment of a healthy acid-base equilibrium which will eventually lead to the fullest healing and detoxification effects.

Note: If you're eating fruits and vegetables that have a residual of pesticide, herbicide or any other chemical additions, you're not encouraged to eat their skins. The rule of eating skin here is only applied for those home-grown or organically grown fruits and vegetables that are free from any chemical residuals.

POMEGRANATES
In addition to thickening your epidermis and helping to produce more collagen and elastin (the stuff that keeps your skin firm and springy), pomegranates contain antioxidants that seem to accelerate wound healing.

TOMATOES
The nutrients in tomatoes reduce the chance of getting a sunburn. It may be due to their lycopene content, but we really don’t know the active ingredient. So if there’s a choice between a lycopene supplement and the real tomato, choose the product from the vine. Tomatoes contain folate and other nutrients to keep arteries young.

CARROTS
Carrot is an excellent vegetable as it has both nutritional and medicinal values which are essential for our optimum health. Carrot contains a very complete nutrition to provide our body the essential enzymes, vitamins and minerals.

Carrot contains a very complete nutrition to provide our body the essential enzymes, vitamins and minerals. For each 100 g, carrot has 7.6 g of carbohydrate, 0.6 g of protein, 0.3 g of fat, 30 mg of calcium and 0.6 mg of iron. Also, it is a good source of fiber, vitamin B1, vitamin B2, vitamin B6, vitamin C, vitamin K, biotin, potassium and thiamine.

Carrot has proved its outstanding role in anti-cancer effect. Researches revealed that people with lack of beta-carotene were more likely to have 2 times higher risk of cancer than normal people. It is wiser to eat an appropriate amount of carrot per day to prevent cancer.

Other carrot therapy include Hypertension, cancer, night blindness, prolong cough, constipation, dandruff, amongst others.

GRAPES
Grapes contain chemical components like pterostilbene and resveratrol that work as a cleanup crew, mopping up nasty free radicals in your body so they're less likely to cause problems such as heart disease and cancer. Phenolic compounds found mainly in grape skins has an antioxidant-like knack for knocking out breast cancer cell processes in women.

The resveratrol in grapes has heart-protective properties, regardless of its effect on cancer.

Grapes contains anthocyanins, which attack disease-fostering inflammation, and vitamin C.

These are enough evidence to improving your health with a juicy bunch of grapes.


LEGUMES AND NUTS
These contain biotin, and lack of this chemical (amino acid) can lead to dry skin and brittle hair and nails. Nuts generally contain monounsaturated fats to keep your arteries clear, as well as levels of precursors of serotonin to boost mood. Soybeans contain heart- and artery-healthy protein, fiber, and fats.

Vegetables generally Prevents cancer, enhance memory, reduce fatigue and stabilize emotion. They are also good for vision care, strengthen heart and cardiovascular system.

Other vegetable of importance are

Apple: is a disease-fighting antioxidants.

Lemon: The pectin found in lemon peel lowers cholesterol

Orange: The white-color part of an orange peel is beneficial for the respiratory system.

Banana: Banana peel is good for the heart. While preparing for this purpose, make sure that you wash the bananas thoroughly, slice them across into thin circles, and keep leaving a tiny ring of peel for each slice. In this manner, they will be easy for you to consume together with the peel.

Garlic: Prevents cancer, reduce LDL (bad cholesterol), and strengthen heart and cardiovascular system. It also contains Allicin (a powerful antibacterial and anti-fungal compound occurs mostly in garlic).

Cabbage : Prevents cancer and enhance good memory.

Cucumber: Prevents cancer, aid in digestion, vision care and strengthen spleen, liver and bones. It is a good dietary source of calcium for adults instead of milk.

Avocados and soyabeans: Contain biotin (an essential amino acid for body building).

Some of these other fruits can as well be added for your daily dietary intake: strawberry, watermelon, red guava, pomegranate, cherry, pumpkin, potato, pear, etc. for great nutritional food value.

Fish: especially wild salmon, whitefish, tilapia, catfish, contain Omega-3s (like salmon) which does not only help your heart stay healthy, but they seem to keep kidney cancer away, too. The carotenoid that gives this fish its pink color, astaxanthin, also improves your skin’s elasticity. And it’s full of the good fat -- DHA-omega-3 -- that makes your skin and hair look younger and healthier.

Green tea: Its polyphenols act to protect you against sun damage and help thicken your epidermis, your body’s primary barrier to the outside world.

These foods if constanly added for a balanced diet will greatly improve your health.

Diet and Nutrition

This blog provides a platform for helpful information. It is not a substitute for professional medical advice, diagnosis, treatment or care, and does not contain information about all diseases, nor does it contain all information that may be relevant to a particular medical or health condition.

Nutrition messages and information are good and of great benefits. Some are healthy and accurate, providing all necessary details while others may be lacking in nutrients. Sometimes it is hard to sort it all out. The major thing is to follow the guidelines and the basics. That is eating a healthy diet.

You can achieve this through a right choice of a variety of fruits and vegetables। Additionally, you avoid less important food components like fats, added sugars, and excess salt. Eat in moderation.

It is possible that creative work will decrease depression, enhance a mood-boosting sense of personal control, and improve cognitive function। Therefore, in making good diet for nutrition and good health, make your work creative after eating right. Give room for right thinking and positive attitude.

Reduce your risk for diseases like heart disease, certain cancers, diabetes, stroke, and osteoporosis. In fact, healthier eating could reduce cancer deaths largely.