Anastaserka

19/08/2021

Pumpkin seeds pack a healthy punch
You can get your hands on pumpkin seeds on about any store's snack aisle, but your healthiest option may be the old-fashioned way: scooping them out of the stringy guts of that jack-o'-lantern you're carving.

That's because store-bought pumpkin seeds – ever more popular because they're easy to eat and loaded with nutrients – may be loaded with salt as well. But when they come straight from the source, pumpkin seeds are lower in sodium and have more of the minerals that make them so nutritious, said Judith Wylie-Rosett, a professor and division head for health promotion and nutrition research at New York's Albert Einstein College of Medicine.

Of course, buying whole pumpkins for the seeds isn't exactly economical or practical. But you can and should find the unsalted variety, Wylie-Rosett said.

"We think of savory foods as having that salty flavor," she said. "We're very acculturated to that. If we eat less salt, then we crave less salt, but that takes a lot of work for some people."

Pumpkin seeds, also known as pepitas, can be consumed with or without their shells. Once you've scooped them out of the pumpkin, it's advisable to soak them in water for a few hours to help remove the pulp from the shells. (There's nothing wrong with consuming the fleshy bits that are attached to the shells, but many don't care for the texture.) A common practice is to add light spices and roast the seeds on a cookie sheet on the top rack of the oven for 15 to 20 minutes at 350 degrees.

Eating the shells only adds to the seeds' high fiber content, which has been associated with a reduced risk of heart disease and obesity. Whole, roasted pumpkin seeds in their shells contain about 5.2 grams of fiber per serving, while shelled seeds contain just 1.8 grams.

18/08/2021

11 Amazing Benefits of Chamomile Tea

1. Can Help Relieve Menstrual Cramps
A woman’s menstrual period is one of the most uncomfortable times for her, characterized by bloating, cramps, irritability and more. Often, true relief is far off as not much help with these symptoms, but chamomile tea can be of some assistance. Chamomile tea possesses anti-spasmodic properties, which can relieve the painful cramps associated with the menstrual periods. Chamomile tea also helps relieve stomach and intestinal cramps, caused by bloating or indigestion. Some over the counter cramp remedies also include chamomile as an ingredient, although the tea is an effective and soothing remedy.
2. Chamomile Tea Promotes Restful Sleep
Millions of people around the world turn to sedatives in an attempt to sleep, but usually these medications are rife with side effects that make their regular consumption troublesome. In addition, many of these medications are habit forming, in the sense that prolonged usage leads to changes in the brain that foster addiction and dependence. Without them, sleep becomes a tough task. Enter chamomile tea, a safe, all-natural remedy that has the mechanism of action at the same receptor site that many of these medications. The result? Induction of sleep but without the changes that cause dependence and tolerance as the prescription medications. Sleep quality is also substantially better than when using sedatives, as the individual experiences restorative deep wave sleep.
3. Manage Symptoms of Anxiety And Depression
Chamomile tea is well established for its relaxant effects, making its use for sleep very popular, but it can also help to relieve anxiety and depression. A compound named apigeninfound in chamomile tea helps reduce the impact of excitatory neurotransmitter and hormones on the mind and body, helping to soother the over firing sympathetic nervous system. Chamomile tea also helps modulate the actions of dopamine and serotonin, helping to offset or at least reduce the impact of depressive symptoms.
4. Chamomile Tea Helps Promote Oral Health
The health of your teeth and gums can tell a lot about our overall health, as the mouth cans serve as a gateway to the blood stream. Thus, inflamed, or infected gums and unhealthy teeth make it easy for bacteria to enter the blood stream and wreak havoc on the body. These bacteria are implicated in serious conditions such as heart disease, and can decrease overall immunity as a result. Chamomile tea possesses antibacterial properties which reduce bacterial colonies in the mouth that may deteriorate health. Just lightly swish the tea around your mouth before drinking for added benefit. Chamomile tea can also help ease discomfort associated with cancer sores or tooth aches, making it an all-round oral health superstar!

13/08/2021

The health benefits of almonds
1) Almonds and cholesterol
Almonds are high in fat, but it is unsaturated fat. This type of fat does not increase the risk of low-density lipoprotein (LDL) or “bad” cholesterol.

In moderation, the American Heart Association (AHA) note that unsaturated fats may improve a person’s blood cholesterol status.

In addition, almonds contain no cholesterol.

A study from 2005 suggests that consuming almonds may:

increase vitamin E levels in the plasma and red blood cells
lower overall cholesterol levels
According to these researchers, vitamin E is an antioxidant that can help stop the oxidization process that causes cholesterol to clog the arteries.

Further studies have found similar results.

Authors of a 2018 review note that the nutrients in almonds may help boost or maintain levels of high-density lipoprotein (HDL) or “good” cholesterol. They advised people to consume around 45 grams (g) a day of almonds to protect heart health.

Which foods should you eat and avoid if you have high cholesterol? Click here for some tips.

2) Almonds and cancer risk
A 2015 study looked at nut consumption and cancer risk.

The authors identified a two to three times lower risk of breast cancer among individuals who consumed higher quantities of peanuts, walnuts, and almonds, compared with those who did not.

They concluded that “peanuts, walnuts, and almonds appear to be a protective factor for the development of breast cancer.”

Is there a link between diet and cancer? Find out here.

3) Almonds and heart disease
Almonds, along with other nuts and seeds, may help improve lipid, or fat, levels in the blood. This can benefit heart health.

12/08/2021