Share on facebook
Share on twitter
Share on pinterest

Health benefits of Tiger Nuts? Proven and You can’t go wrong!

Health benefits of Tiger Nuts? Proven and You can't go wrong!

Health benefits of tiger nuts are often overlooked! The incredible nutrients that can be found in tiger nuts deserve to be identified as one of the healthy options when you want to lose weight, yet you do not want to compromise your health.

Health benefits of tiger nuts are not surely known by many, so we are going to give you the details of it. This nut is taken for granted because of many reasons. But we are going to discuss here the nutrients that can be found in tiger nuts.

The nutrients of tiger nuts are found in a small size nut. It was originated in Spain, and it is linked to the production of horchata, a sweet drink made of tiger nuts. 

So what health benefits we can get from tiger nuts?


If you want to be in shape and your digestive system is all good, you can consider eating tiger nuts for more fiber. Fiber is one of the best options when you want to lose weight. Also, it helps you to end constipation and normalizes your digestive system. Fiber is a natural remedy to eliminate waste out of your body.

Like prunes, chia seeds and whole grains, tiger nuts can have many flavors. It was many years ago that flavors from tiger nuts are discovered. And recently, new products and flavors are demanded from tiger nuts.

As the typical role of fiber in our body, especially in our digestive system, it improves appetite. Tiger nuts give the feeling of satiety, which is essential when you are trying to lose weight. The satiety that tiger nuts give provide a high-calorie level that can help us to be hype all day. But this kind of fiber does not make your glucose level to be steady. Instead, it regulates blood glucose in our body, which is essential to avoid type 2 diabetes.

Milk Substitution

Milk from tiger nuts can be a good substitute for cow milk. Familiar with soy milk? Well, tiger nut milk has the same process as the soy milk. The nutrient content of soy milk is 100% healthy fats. So you will not get worried about drinking tiger nut milk. It is one of the health benefits of tiger nuts. 

Since it has healthy fats, it also has vitamins E and C, which combats hypertension and blood pressure level. Therefore, drinking tiger nut milk is safe for those who are lactose intolerant and can prevent heart diseases. It is not the same as regular milk from animals, but it has a more nutritious chemical composition, which makes it healthier.

Magnesium from Tiger Nuts

Tiger nuts can give at least above the minimum requirement of magnesium in our bodies. Magnesium is one of the nutrients that our body needs. It contributes to the development of bones like calcium. But the health benefits of tiger nuts focus in fighting osteoporosis and tooth decay. Along with proteins, it develops the muscles as well.

Another health benefit of tiger nuts, as it gives the right amount of magnesium, is making our kidneys stronger. It also influences the menstruation cycle of a woman to disregard cramps and maintain a healthy pH balance of the body.

Good source of Potassium

Aside from magnesium, one of the health benefits of tiger nuts is providing potassium. Potassium is significant to help control our heart activity. Compared to bananas, potassium in tiger nuts are higher. Therefore, you can choose tiger nuts over bananas if you want more potassium in your body. 

The primary purpose of potassium in our body regulates and distributes the amount of water throughout the body. It is significant to have the proper functioning of the cells in our bodies and vital organs. 

Surprisingly, one of the health benefits of tiger nuts because of its potassium as content, contribute to process carbohydrates. Without enough potassium, you will feel fatigued, constipated, and even the decrease in blood pressure may occur. This vital nourishment from tiger nuts is essential as other nutrients that should be in our meal plan.

Gives healthy protein

You can have tiger nuts as one of the best sources of protein from vegetables

If you have thumbs up for protein yet you want to avoid meat, then eating vegetables is the best option. You can have tiger nuts as one of the best sources of protein from plants. It has high nutritional value that your vegetarian will surely appreciate.

Aside from protein, you can have tiger nuts as a good source of antioxidants. It helps in cleansing and elimination of toxins out from our body. When all toxins have been flushed out from our body, it contributes to how cellular activity works. Therefore, the risks of having cancer are preventable.

Protein is amino acids, which is one of the highly recommended nutrients of medical practitioners.

Healthy fats

Tiger nuts secrete healthy fats, which is equivalent to olive oil. Olive oil is considered a healthy oil, so how do we treat tiger nuts oil? 

Tiger nuts oil has many health benefits, which include oleic acid or monounsaturated fats. These fats are used in many forms, such as nourishing our skin and keeping it away from external aggression. Other than monounsaturated fats, it has fatty acids that our body needs.

Our Final Thoughts

Health benefits of tiger nuts does not end with what have we mentionedThe health benefits of tiger nuts do not end with what have we mentioned above. Many health benefits are just starting to be felt and discover. For instance, there are research studies that prove the use of tiger nuts oil. Also, it can help our body to have calcium absorption and other therapeutic application.

And with the innovation, tiger nuts have surpassed as one of the preferred cosmetics ingredients. It has a high dosage of vitamin E, which contributes to youthful skin.

Over time, it is crucial to consider the health benefits of tiger nuts. In terms of food, cosmetic products and therapeutic purposes, tiger nuts are versatile and useful in many ways. 

But like other products and foods, you need to make sure you have no allergic reactions in the components of tiger nuts. Make sure it is safe for you to use and consume, especially when you are taking medications. Triggering allergic reactions can result in more health problems. 

Foods Rich in Fiber: What you Need to Know


Foods rich in fiber are the key to better health. The surprising effects of this nutrient actively make our body to be in good shape. Keeping it part of our meal plan is what we need to balance our diet.

Foods rich in fiber help us a lot to reduce risks of cardiovascular diseases, type-2 diabetes and obesity. The central role of fiber in our body is to normalize and maintain the functions of our digestive system.

The role of our digestive system is essential. It slows down the absorption of glucose and maintains a reasonable level of cholesterol. An adequate amount of fiber in our body results in wonderful effects. But before that, we must know the two kinds of fiber.

What are fiber foods? There are two kinds of fiber—soluble and insoluble. Foods with soluble fiber have a remarkable impact on the promotion of healthy gut bacteria. Some of the foods rich in soluble fiber are beans, oats, and barley. You can have fruits like citrus and apples. This type of fiber can easily be dissolved compared to insoluble fiber.

As fiber does not dissolve in water, it can create a chance of bowel formation in the colon. You can feel full and keep you regular, but the feeling is not the same with the soluble fiber. Foods with insoluble fiber are whole-wheat flour, nuts, beans and some vegetables.

How fiber keeps us from going?

How fiber keeps us from going?

Now we get back to the importance of fiber in our body and how does it change our eating lifestyle. Indeed, it plays a significant role in our health. If we make it a habit to include fiber in each meal plan that we have, we can see the difference in a glimpse.

Normal Digestion

One out of the many roles of fiber in our body is to keep our digestive system in a proper track. Our digestive system is composed mainly of large and small intestines. The food that we consume will traverse and be processed along this pathway. And one of the respondents in the normal movement of our digestion is fiber. Partly, the amount of fiber we consume contributes to the muscle movement of our intestines.

If our digestive system function normally, it means there is a balance between blood sugar and blood insulin. Everyone needs to normalize the amount of food intake before it passes through the intestinal tract. Therefore, preparing a meal plan rich in fiber can prevent other health problems.

Regulate blood sugar levels

A meal plan rich in fiber can increase the production of the glucagon-like peptide to reduce blood sugar levels. The onset of type-2 diabetes and insulin resistance can happen at any age. Therefore, adequate intake of fiber can reduce the risks.

Furthermore, it maintains the normal function of our colon. The fiber included in our diet and good bacteria population in our large intestine supports proper waste disposal from our body. You must have an appropriate intake of fiber to make your colon healthy. The sign of a healthy colon is the presence of cells lining in your colon. Any abnormalities in your colon should be addressed immediately. Otherwise, you can have a high risk of colon cancer.

Reduce the risks of heart diseases

Fiber Reduce the risks of heart diseases

Make sure you continue your intake of fiber, especially when you have issues on blood cholesterol levels. One of the significances of tissue in our body is the capability of binding bad cholesterol down to the intestine. Then it will be eliminated through our stool. Lower blood pressure can also reduce the risk of high blood pressure and other heart diseases.

Where do we find fiber?

Where do we find fiber?

So what food that contains fiber? Not all foods are rich in fiber. We have here in our list are the foods that are high in fiber.


First on the list is quinoa. Quinoa is excellent for digestion because of its high fiber content. Getting fiber benefits from eating quinoa can result in proper digestion and over time, weight loss.

The most fiber in quinoa is insoluble. However, it contains soluble fiber that promotes excellent absorption of foods—nutrients and minerals from other healthy foods. Also, it makes you feel full to avoid eating between meals. Fiber foods such as quinoa are essential for your meal plan when you want to lose weight. Over time, it maintains your body to be in good shape.

Comp fiber with protein and gluten-free carbohydrates, quinoa is the champion food for high fiber diet. With it, you will take fewer quinoa calories than you need to burn and at the same time will increase your metabolism.

artichoke is a healthy food that you can add to your diet.Artichoke

As being one of the high afiber vegetables, artichoke is a healthy food that you can add to your diet. The inner part of artichoke has many layers that contain all the nutrients your body needs.

However, too much intake of artichokes fiber has many side effects like bloating, stomach pain, and diarrhea. As mentioned earlier in this article, artichoke is a good source of inulin, a fructan fibers that helps to weight loss. Fructan fibers are high with fermentable Oligo-, Di-, Mono-saccharides and Polyols or in simple term, carbohydrates that our body cannot digest. Therefore, there is also a tendency for us to feel constipated when we overeat artichoke or any vegetables with inulin.

Other than fiber, artichoke comes with caffeic acid and flavonoids. These two nutrients can ease stomach pain and provide support for the digestion of food.

Improper digestion like constipation and diarrhea can lead to several stomach complications. To avoid digestion discomfort, daily consumption of adequate fiber can help the digestive system eliminate toxins from the body. This process is vital as part of the detoxification of our body from waste materials.

vegetable with a good source of fiber is asparagusAsparagus

Another vegetable with a good source of fiber is asparagus. It can give our body an adequate amount of fiber that can improve nutrients absorption from our intake of healthy foods. However, too much consumption can cause digestive problems and discomfort.

A specific dietary fiber can be found in asparagus. According to an academic study, inulin in asparagus is essential in the digestion process because it supports the good bacteria in the large intestines. Because inulin goes to the large intestines directly, it becomes a food source for good bacteria that help in our body’s nutrient absorption. As a prebiotic, inulin can reduce the risk of colon cancer over time. Inulin can also be found in artichoke.

Whole Grain

Another source of fiber is the entire grain. You can have whole grains oats and black rice. This food can give you the right amount of fiber by eating them daily. Eating fiber-rich food like whole-grain can help you feel full for a more extended period compared to refined grain.

Whole-grain foods can make our body reduce blood sugar. Whole grain like oats and black rice are one of the best weight loss foods that will keep us healthy and fit.

Banana fiber is significant to our bodyBanana

If you are serious with your fiber diet, you cannot go wrong with banana. Banana fiber is significant to our body. Because it absorbs the proper nutrients from the food, we are eating. It has a massive role in promoting regular bowel movement. Also, it prevents the formation of hemorrhoids in your anus, which is a sign of having a poor fiber diet.

By eating the recommended amount of banana daily, expect your gut to have some natural laxative properties to regulate your bowel movement easily. According to a study, bananas have enough fiber to replace laxative medications. It also has fructo-oligosaccharides features that enhance good bacteria to absorb nutrients.

The banana nutritional fact can be observed over time. The powerful effect of banana fiber creates a lining in our stomach to keep the acid compound away. If you also have gastrointestinal problems like heartburn, banana can save the day for you. The fiber maintains the normal pH of your stomach that will reduce in producing acids. These acids can destroy the mucus barriers. The damaged mucous obstacles can lead to serious digestive problems like an ulcer.

Furthermore, fiber supports our digestive system when we’re suffering from diarrhea and even during vomiting incidents. It can replace the lost potassium in our body, which has been flushed out.

Other supplements

Having constipation is one of the common digestive issues. If they are struggling to have an adequate amount of fiber in their diets, they choose fiber supplements. Often, they need fiber supplements to address fiber deficiency in their body. Irregular bowel movements happen when you are lack of fiber in your digestion.

But what they don’t realize, depending on the brand and type, fiber supplements are not as good as fiber from whole foods. It does not contain as much grain from the foods rich in fiber.

Also, foods rich in fiber has other vital nutrients that our body needs. You cannot get other nutrients in your fiber supplements. If not all, you just have limited nutrients other than fiber in supplements.

High fiber diet versus Low fiber diet

What is fiber food to your meal plan? There are two fiber diet—high fiber and low fiber. What is the difference with food that contains fiber?

When you get into the high fiber diet, you need to start it in moderation for two weeks. Avoid consuming excess amounts of fiber. It can cause bloating, cramps and diarrhea. When you are in high fiber diet, cut the consumption of non-caffeinated drinks but start taking caffeine. But you have to balance both of drinking caffeine and to your fiber diet. Excess amount of caffeine can cause constipation.

To make sure that you are correctly eating your high fiber diet, you need to add fruits to your every meal. Change your breakfast with cereal, oatmeal, and berries. For your dinner, you can have options with high fiber vegetables combined with whole wheat pasta or black rice.

On the other hand, a low fiber diet is usually required for a person undergoing chemotherapy, surgery, and radiation. This diet is needed to give your intestines a rest while taking medications some time.

If you are in the low-fiber diet, avoid whole grains, fried vegetables and raw fruits and other foods rich in fiber. You will need to avoid spicy, fried, processed foods and caffeinated drinks.

For low fiber diet, you can have refined grains, cooked vegetables, bananas, and other fruits like melons, peaches and plums.

The art of eating foods rich in fiberThe art of eating foods rich in fiber

Foods rich in fiber are essential for our health to keep our body in good shape and stay fit. Like other food, fiber consumption should be in moderation to avoid dangerous digestive problems.

To remind you that prevention at a young age and to eat nutritious foods over time lead us to be fit and healthy. We can avoid serious health problems and learning some ways to improve your eating lifestyle.

On losing weight, there are other options like fruits and vegetables. Vegetables are known to be fiber-rich foods. Fruits, on the other hand, provide plenty of minerals and vitamins that our body needs.

Many have great desires to be physically fit and healthy. To be in good shape while indulging mindlessly with junk foods can harm your health eventually.

So eating foods rich in fiber can make a change to your body without giving you a drastic meal plan. Life is good so keep your lifestyle in good shape.

Banana Nutrition Fact Provides Overall Health Benefits

banana nutrition fact

Banana nutrition fact has a significant impact on our overall health. Daily consumption of banana will give the nutrients we need. But you need to consume it in the recommended amount. Otherwise, it could lead to some serious health problems.

Banana nutrition fact provides all the nutrients we need. It is a versatile fruit that promotes right health conditions in our body and has a soft curved flesh. The size varies from three inches to six inches long.

The complete banana nutrition fact includes fiber, potassium, vitamin B6 and C. These nutrients are responsible for making our body healthy. So you may ask this query—does banana have protein? The answer is yes. So how much protein banana has? It only has about 1 percent or 1.1 grams protein in every 100 grams.

This is why a banana only diet can put our health at risk. It can lead to several harmful side effects, as we will not have the necessary protein our body deserves.

According to a study, getting vitamins in banana only for the whole day will not satisfy your body with the nutrients it needs. It is a fact that banana is rich with fiber and potassium. However, your body needs other nutrients like calcium and omega-3 fatty acids. These nutrients are essential for keeping our body energized to perform day-to-day activities.

Banana nutrition fact versus the side effects

Most of us believe that consuming anything in one attempt can resolve our nutrients deficiency. This is entirely false. By doing so, you’re not giving yourself a chance to become fit. Otherwise, you’re just giving yourself the worst problem.

The first symptom that you might have is an abnormal condition of your digestive system. Banana nutrition fact is rich with fiber, and too much fiber can affect our digestion. Most likely, constipation and bloating are few of the side effects that will occur. It will affect the nutrient absorption of our body in such a wrong way.

Another side effect that doctors would notice will be a higher potassium level in our blood. Medical specialist identifies this condition as Hyperkalemia. Potassium is good for our heart when taken in the right dosage. We cannot force our body to process all the potassium. Too much intake of banana daily can have a disastrous result like a heart attack. Therefore, moderation in eating banana will have a massive impact on your body.

Also, when you have only bananas in your diet, you can gain more weight. Over time, you will become a bit sluggish than before.

Too much consumption of banana can make you too sleepy. It is not a normal condition if you are pregnant or taking any medications with a drowsiness effect. The carbs cause this health condition in bananas. Bananas’ carbohydrates blocked the flow of amino acids to your brain, according to a study. The blocking of amino acids creates serotonin, which promotes sleep.

Again, banana nutrition fact is good for our body, but we forbid you to have a banana-only diet if you are planning to lose weight. The quickest weight loss programs are usually the ones that could harm us in the worst possible way.

Significance of eating a banana with the recommended daily consumption

The average serving of banana should be two pieces of medium size. It can be a maximum of seven pieces in regular size. Balance nutrients in our body should be observed. So with the right consumption of banana, you can still eat other healthy foods like fish and vegetables.

On the bright side of overeating banana, it can address your difficulty in sleeping. Many other health benefits prove the banana nutrition fact.

Good source of vitamin B6 for blood regulation

With banana nutrition fact, you can have vitamin B6. It is essential to create red blood cells that prevent anemia. Also, it contributes to the production of antibodies for our immune system.

Vitamin B6 can be an excellent blood regulation to kick off brain function as well. So, healthy brain functions can stimulate sleep. Getting enough sleep will recharge the body’s energy.

Prevents digestive health problems with fiber

One of the banana nutrition facts is fiber.  Enough fiber in our body can absorb the proper nutrients from the food we’re eating. It has a massive role in promoting regular bowel movement. Also, it prevents the formation of hemorrhoids in your anus. Hemorrhoids are common when you have a poor fiber diet.

By eating the recommended amount of banana daily, expect your gut to have some natural laxative properties. It will easily regulate your bowel movement. According to a study, bananas have enough fiber to replace laxative medications. It also has fructo-oligosaccharides features that enhance good bacteria to absorb nutrients.

The banana nutritional fact can be observed over time. The powerful effect of banana fiber creates a lining in our stomach to keep the acid compound away. The fiber maintains the normal pH of your stomach that will reduce in producing acids. These acids can destroy the mucus barriers. The damaged mucus barriers can lead to serious digestive problems like an ulcer. So, if you have digestive issues, banana can save the day.

Furthermore, fiber supports our digestive system after diarrhea and even during vomiting incidents. Banana can replace the lost potassium in our body, which has been flushed out.

Supports the production of white blood cells with cytokine

Other than fiber, white blood cells in our body play a significant role. It is responsible for keeping our immune system on top of everything. Like banana, it supports the production of white blood cells by releasing cytokine.

Cytokine is a compound from banana that helps enhance the proliferation of white blood cells in our body. The white blood cells fight free radicals in the body. It also reduces the risk of early cancer symptoms.

Manages normal blood pressure with potassium

As mentioned, one of the minerals in a banana is potassium. It prevents blockage in the arteries and veins. Healthy arteries and veins reduce the risk of getting heart attacks and mild strokes.

The role of potassium is to provide adequate nutrients for our body that can regulate the average blood pressure level. It helps our vital organs to have optimal function. The combination of fiber and potassium from bananas can remove bad cholesterol easily. Given this, eating the right amount of bananas can enhance the purpose of your cardiovascular system.

Inhibits diabetes with pectin in bananas

Our eating lifestyles have more sugar and other preservatives that we are not noticing. We tend to buy and eat in fast-food restaurants or even in casual dining bistro. All the food we eat has more than the daily recommended servings.

According to a study, pectin found in banana nutrition fact can strengthen our insulin sensitivity. It will increase our glucose tolerance, which can reduce our risk of having diabetes. Pectin is essential to prevent any complications that can lead to diabetes.

Losing and gaining weight with bananas

An argument about the banana nutritional fact for weight loss and gaining weight is a matter that needs to be resolved. How many Banana provides calories and fiber that makes you feel satiety for a longer time. In this instance, an overweight person should avoid eating other foods with more calories and fiber. It will have a better result if your diet includes bananas. Otherwise, you can opt to have different foods with enough calories and fiber.

How many calories in banana nutrition fact? There are about 90 calories in 100 mg of bananas. If you are underweight, then eating a banana is best to normalize your weight. You can add peanut butter or dairy with your banana. You can also increase your banana consumption as long as it is not beyond the maximum allowable intake or in contradiction to your medications. It is also vital that you do not overlook some health problems in your digestive system.

Better eyesight to see the beauty of life

Antioxidants and carotenoids can contribute to dealing with macular degeneration. These nutrients are both provided by a banana. Alongside the other nutrients from bananas, it can lower the possibility of early signs of blindness, cataracts and glaucoma. Therefore, it is significant to make eating bananas a daily habit. With bananas, you have the luxury of enjoying the scenery of your surroundings.

Banana nutrition fact from banana flowers and peel

The good news is, you can still get more nutrients beyond the regular fleshy fruit of the banana. You can also get it from its flowers and peels. Of course, you cannot consume it raw or uncooked. For example, banana flowers need to be cooked to have health benefits.

Banana flowers can improve your pain tolerance during menstruation period. It also enables the smooth flow of blood discharge from your body.

You can also have banana peels to prevent skin diseases. Common skin conditions are acne and psoriasis. With this treatment, you need not cook the banana peel. You have to rub the raw peel in the affected areas. The banana peels will prevent skin breakage, and will surely give your skin the relief and moisture it deserves.

Relieves stress and increase positive moods through serotonin

Serotonin is a compound found in bananas. It is a by-product of the amino acid tryptophan. Aside from promoting good sleep, serotonin also relieves our body from stress and increase positive moods.

So you might again ask—is banana good for you? One of the answers will be Serotonin. This is actually one of the many reasons why people choose to eat bananas when they are feeling down—the lack of serotonin. It also helps fight stress after a long day from work.

Recovering from alcoholic stimulants

Other than caffeine to address hangover symptoms, you can have a banana to reduce alcohol influence in your body. You need to prepare a smoothie with some bananas and coconut milk. Added with berries, it can give you the required rehydration in no time. It will also provide you with higher energy levels while countering some of the effects of alcoholic stimulants.

How to choose banana nutrition fact good for you

Banana nutrition fact has impressive health benefits. We also uncover the harmful effects of banana if you consume more than the daily-recommended serving. That is why you need to know the right selection for banana.

In choosing the right banana, you can select either between Cavendish or Plantain. Cavendish banana is commonly offered as dessert. It comes with sweet yellow flesh. The skin can vary from green when unripe and yellow when ready to eat. When buying, you need to avoid bruises on the surface of the banana. It indicates that there some mishandling of the product from harvesting to packaging. Likewise, it may show unsafe cultivation.

Plantains, on the other hand, are green bananas. The green banana benefits provide carbohydrates when cooked. There is a need to cook plantains when it is not yet ripe. Once you have it matured, you need not cook it and enjoy eating it in its raw form. Just remember that unripe banana should not be placed inside refrigerators. It will disrupt the process of maturity.

For ripe bananas, you should let the banana be a little exposed to avoid rotting when sealed in a bag or box. The lifespan of ripe bananas under room temperature is about 4 days. If you store it in the refrigerator, it can last a couple of weeks. Yes, you can store ripe bananas inside your fridge. The skin will become dark, but the flesh inside can still be eaten.

Some facts about banana nutrients

Aside from the banana eating benefits, other parts of the fruit are edible. Banana flowers and peels of the fruit, banana leaves are also beneficial in the packaging of meats and other vegetables. It is an alternative to avoid using plastic.

We are familiar with the benefits as well as the banana nutritional fact. But are we familiar where do bananas come from? Historians have dated the cultivation of bananas as far as 8000 to 5000 BC. The history identified that banana originated in Southeast Asia and South Pacific. These are the regions where bananas’ were first enjoyed.

Banana comes from the Arabic word ‘banan,’ which means finger. It has been tagged as ‘fruit of the wise men.’ There have been artifacts discovered that are related to banana in Sanskrit 500 BC years ago. This staple food of Asians has saved many lives from starvation.

Bananas don’t come in yellow only. Essentially, the color of banana skin has many variations. Other than yellow, you can actually buy bananas that are brown, purple, or just light yellow or light green. These colors depend on the variety of bananas. From 500 types of bananas, you can enjoy each and every one of them. You might even discover more banana uses. But for its nutritional value, it is safe to assume that there will be only a few differences from each other.

Maintaining food safety for banana

Growing banana needs tedious cultivation. With the recent incidents of fungal diseases in most of the banana plantation, careful observation on the farming methods has been applied. The Panama disease is a threat in our banana plantation until now.

Panama disease is caused by Fusarium soil fungus. It can attack the banana plant by entering in its roots through the water stream. Then it goes up to the trunks and leaves, with nothing left to survive. From then on, banana plantation operators and managers are securing the parameters of their farm. The contamination can spread quickly. But sadly, it cannot be treated easily.

To grow banana, you will need to locate a farm with warm tropical temperature. You need to inspect the soil to test its fertility. It should be a dark soil to achieve the computed yield after harvest. You will need almost a year to make the full harvest of the fruit. Therefore, you need to consider what needs to be done correctly and avoided immediately.

The leading countries in banana production are India, China and the Philippines. These three countries have significant contributions to satisfy the demand of the growing global market. Yearly, they need to increase their production to meet the needs of the market. Also, other countries have already contributed to some factors in the banana industry.

Our insights

Banana is an essential fruit. You can digest it quickly and have all the nutrients you need. But you need to remember that unripe bananas can lead to indigestion. Therefore, make sure to eat the ripe ones to enjoy banana digestion.

Bananas have many nutrients you can enjoy. But you can have other side effects like migraine and dental problems. Migraine can be triggered by banana because of its Tyramine properties. Also, you need to avoid bananas if you have present dental conditions. The starch content of banana can increase the underlying dental problems.

Another thing, you need to know before consuming banana is your allergic reaction with the compounds found in a banana. Try to test it to your skin. If you encounter the symptoms like itching and swelling, you need to consult a doctor for antihistamine. You can have other options the same as with banana nutritional facts.

Bananas can be made into some of the healthiest recipes; You can have fruit salads, smoothies and shakes. You can also add a banana for oatmeals, cereals, and pancake. It will add flavor to your cooking. Also, there are other processed products using banana. You will find banana wine and fiber. Decorations made from banana are appreciated. It is also a source of livelihood for some people.

Whole Grain Benefits for a Healthy and Fit Body

Whole Grain Benefits

Whole grain benefits our body to lose weight and become healthy. There are lots of diet plans to be healthy and fit. Also, cutting down on sugar and carbohydrates will help us to keep our body in shape.

For some diet meals, wheat and gluten should be excluded as well, but this is entirely false.

According to the USDA, it is good for our health to consume enough amounts of grain, but it should include whole grain. Excessive intake of processed grain can cause serious illness like obesity, inflammatory and heart diseases.

Nevertheless, the whole grain can be beneficial to our health. It can lower our risk of diabetes, high blood pressure, and heart diseases.

What are the components of the whole grain?

Since we consider that eating whole grain is healthy for us, we might want to look at what makes it for us to be healthy and fit?

We get whole grain from kernel parts—bran, endosperm, and germ. Each element plays a role in the active components of the whole grain.

Given this, the hard and outer shell of a kernel, which is bran, contains fiber, minerals, and anti-oxidants. You can have carbohydrates from the endosperm, the middle layer of a kernel. For the inner layer, Germ has vitamins, minerals, proteins, and plant compounds.

However, our methods in the processing of grain can affect its components to be considered as whole grain. If grain will be rolled, crushed and cracked with the germ, bran, and endosperm included, it will be still regarded as whole grain. If the germ and bran will be removed and the endosperm will be retained, you can deem it as refined grain.

Refined grains have vitamins and minerals, but mostly it consists of carbohydrates because of the endosperm. The nutrition from it is not the same as with whole grain.

How can we tell if certain foods have whole grain properties?

There are various choices of foods with whole grain properties. You can consider the quinoa, whole rye, wild rice, wheat berry, buckwheat, barley, and sorghum. Although, oats and black rice are the most common whole grain foods. Also, you can consider some products like bread, pasta and cereals as whole grain as well.

We always encounter differently with the processed products with whole grain in the supermarkets and grocery stores. However, these products are not entirely honest with us. If you look closely to the list of ingredients of the product, it indicates that it is not 100% whole grain. It usually has a mixture of whole and refined grain. Also, you need to look at the sugar content. Remember that sugar and carbohydrates defeat the benefits of whole grain in our body.

Being cautious about your food intake has significance to your health. Labels with ‘no sugar added,’ ‘0% fat’ or ‘100% whole grain’ has been one of the market strategies of food companies. For some, it may be true but let us be sure and look for our self what is the real deal with the labels.

The following discussions of the health benefits of whole grain can be your guide to be fit and healthy. Just a reminder, anything more than the amount may lead your health in a terrible situation.

Fiber-rich Foods include Whole Grain

To keep yourself healthy and fit, see the benefits of whole grain. Your food intake must be the key.

Our body needs fiber daily. We can get fiber from whole grain as one of its health benefits. The fiber can be soluble and insoluble, which are both beneficial to us.

Whole grain, especially with oats and black rice, are rich in fiber. You can get the right amount of fiber by eating them daily. Eating fiber-rich food like whole grain can help you feel full for a more extended period compared to refined grain.

Fiber can reduce blood sugar, bad cholesterol and trim down the risk of colon cancer. Therefore, we can get the right amount of fiber as one of whole grain healthy benefits.

Confirmed whole grain benefits:

Whole grain foods can make our body reduce blood sugar. Whole grain like oats and black rice are one of the best weight loss foods that will keep us healthy and fit.

Good Digestion Means Healthy Body

Being healthy and fit can be attainable with the help of eating nutritious foods. Healthy foods can lead our body to have proper digestion.

Surely, whole grain will make your digestion in good shape. The fiber-rich foods like oats and black rice make our bowel movements regular. It keeps us from having constipation. Furthermore, you can avoid other irregularities like diarrhea, inflammation, and pain through eating fiber-rich foods.

Whole grain especially oats and black rice have nutrients that contain lactic acid to promote good bacteria in the large intestine. It gives aid to our digestion.  Whole grain provides better nutrition absorption. If we can get the nutrition that our body needs, our immune system will keep us from getting sick and having diseases.

Confirmed whole grain benefits:

Whole grain foods have a significant role in digestion for better absorption of other nutrients. When our body can digest food properly, it will help us to keep our body in good shape.

Maintain Good Cholesterol for Longer Life

Not all cholesterols have harmful effects on our body. There are good cholesterols that we need to be healthy and fit.

Whole grains do not provide oils in our body. What it does is control the absorption of bad cholesterol in our body.

Lowering bad cholesterol contributes to less risk of having heart disease. Based on a study, women with 2-3 servings of whole grain products in their meal daily have 30% less likely to experience a heart attack or any sign of heart diseases.

Healthy benefits of whole grain affect the lowering of blood pressure. If you have normal blood pressure, you will have no risk for heart diseases. According to a study, men who have 7 servings of whole grain for their breakfast have a 19% lower risk of hypertension.

Oats and black rice are good examples of whole grain. Just make sure that when eating oats, it should be steel-cut, and black rice should be organic.

Confirmed whole grain benefits:

Whole grain foods promote good cholesterol in the body. When we include whole grain in our diet, it will be beneficial for our body to be fit and healthy.

Healthy Foods Fights Obesity Disorder and Gaining Weight

Gaining weight is one of the problems that each of us is dealing with. Fact check, we are cautious with our body however we have less care with our food intakes.

Consuming the right healthy foods has a high impact on our metabolism. Planning our daily meal can guide us on what to eat and avoid.

Whole grain can keep us full for a longer time than eating refined grain. Too much sugar and carbohydrates in our meal can make our metabolism to function irregular. Irregular metabolism will make you gain weight faster and later on; you will be in a state of obesity.

According to the study, eating oats, black rice, dark bread, and other whole grain can contribute 49% lower risk of becoming obese. For about 12 years, middle-aged people who include high fiber in their meal daily lose 3.35 pounds compares with those who prefer refined products.

The process of losing weight takes some time. Therefore, you need to make it a habit to eat more of whole grain foods and avoid doughnuts, white, and other refined products. Remember that refined products have more carbohydrates and sugar contents.

Confirmed whole grain benefits:

Whole grain foods make us feel full which is good if we are trying to lose some weight. It keeps our metabolism to function normally.

Lose that belly fat with Whole Grain

Who would be happy if they see a bulge of fats around their belly? Other than losing all the confidence, belly fats show that you have “central adiposity,” increase the risk of diabetes and other health diseases.

Whole grain’ health benefits include losing those belly fats. It cuts down the absorption of fats around your stomach and helps your body to make use of it. You can feel over time the effects of losing fats around your tummy. It will decrease your risk of diabetes.

You really need to cut down on eating unhealthy foods. Try to replace it with a whole grain like oats and black rice all the foods you are taking with a high content of sugar, carbohydrates, and preservatives.

Confirmed whole grain benefits:

Without belly fats, you can be physically fit. Moreover, we are far at risk of having chronic diseases like diabetes and heart attack.

Regulation of Blood Sugar

Normal blood sugar level reduces your body to be exposed in the radar of type 2 diabetes. One of the common diseases among us is diabetes which can lead to more severe health issues.

Keeping our self from consuming refined grain and other foods with high content of sugar, we can avoid the risk of diabetes. Instead, whole grain should be eaten with your meal daily.

Aside from fiber, a whole grain like oats and black rice help regulate your blood sugar. Oats in steel cut are a good choice than instant oats. Instant foods, not only oats, contain preservatives and artificial sweets which can lead to a high risk of diabetes. On the other hand, black rice can be a healthier replacement for white rice in your meals. According to the study, white rice contains sugar that leads to type-2 diabetes.

Indeed, whole grains influence the regulation of blood sugar. As the saying goes that prevention is better than a cure, we should be cautious about what we eat and what we consider as part of our diet. Not properly balanced diet can further lead to other health problems.

Confirmed whole grain benefits:

Proper intake of whole grain foods can be a huge help to regulate our blood sugar. Whole grain foods like oats and black rice are gluten-free; therefore, it is one of the best weight loss foods.

Some Vitamins and Minerals from Whole Grain

Who would have thought that whole grain consists of vitamins and minerals, and can get more nutrients from whole grain?

To be precise, we can get Vitamins B and C from eating whole grain. Moreover, you can have minerals like protein, iron, zinc, magnesium, and calcium as well.

Whole grain can be a source of Vitamins B and C. On the other hand; you can find the vitamins in the bran part of the kernel. Both vitamins play a role in proper metabolism function of our body. Vitamin C boosts the immune system that keeps us from getting sick. Vitamin B helps the body to form red blood cells and prevent congenital disabilities in babies.

The minerals in whole grain involved in the transportation of oxygen throughout the body. It prevents anemia, keeps the bones in good condition and protects against oxidation. Like vitamins, minerals keep our immune system in fighting shape, as well.

Confirmed whole grain benefits:

Other than fiber and carbohydrates, whole grain foods contain minerals and vitamins. Your body will be fit and healthy because of these nutrients.

Less Risk of Asthma

The first sign of asthma can be observed among children. One way to prevent and decrease the chances of getting asthma is the eating of foods with whole grain.

Whole grain’s health benefits include reducing the risk of having asthma. According to a study, children who eat oats as infants have a high chance to avoid getting the asthmatic condition. Whole grain with fruits and vegetables will fight the high risk of chances of asthma. We need to avoid meat and refined foods in the early years of the child for prevention of asthma conditions.

Furthermore, healthy foods intake with whole grain while at a young age make way to healthier and disease-free years ahead. Over time, you will see the difference between eating whole grain than eating more refined foods and meat in your meal daily.

Confirmed whole grain benefits:

Aside from the regulation of blood sugar and weight loss, whole grain foods can lessen our risk of having asthma. Early age who are consuming whole grain foods is less likely to have asthma over time.

Natural Anti-inflammatory Solutions

You can find anti-inflammatory components in many foods. Whole grains have anti-inflammatory properties that help our body fight related-diseases in natural ways.

According to a study, whole grains like oats and black rice have nutrients that can reduce the symptoms of inflammation in the gut. It has no direct cure for inflammation, but it prevents the occurrence of inflammation in your body. Again, prevention is better than cure.

Another natural prevention that we can get from whole grain is the reduction of C-reactive protein in our body. Inflammation symptoms are linked to heart diseases, type-2 diabetes, and problems in pregnancy. You can avoid all these dilemmas by eating healthy foods with whole grain.

Confirmed whole grain benefits:

The health benefits of whole grain foods include the anti-inflammation properties that it can provide to our body. Adequate amounts of anti-inflammations can prevent the occurrence of diseases.

Lower Risk of Cancer

It is given that what we consume can result in the condition of our health.

You should be seen fit and healthy, inside and outside of our body. Whole grain consumption defeats cancer cells that damage our internal organs.

Nutrients like minerals and vitamins in whole grain help our body to be fit from head to toe, inside and out. However, our body still needs to eat plenty of fruits and vegetables and the right amount of white meat and lesser processed foods.

Confirmed whole grain benefits:

Prevention of damage cells in our body is very important. Consumption of whole grain will significantly impact our metabolism and overall function in our body

Our Insights

Whole grain health benefits prove that daily eating adequate amount of it can provide the nutrients that we need. However, if you are not into eating whole grain foods, you can try to eat other healthy foods with the same benefit.

To remind you that prevention at a young age and to eat nutritious foods over time lead us to be fit and healthy. We can avoid serious health problems and learning some ways to improve our eating lifestyle.

On losing weight, there are other options like fruits and vegetables. You can have vegetables as one of the sources for fiber-rich foods. Fruits, on the other hand, provide plenty of minerals and vitamins that our body needs.

But the most essential about whole grain foods are gluten-free carbohydrates. Carbohydrates that are gluten can promote the high risk of type-2 diabetes. Likewise, when too much consumption of whole grain foods, it can develop deficient effects in our health. Therefore, we should take in moderation every meal we are to consume. By following the right daily serving of each food, we can achieve our goal to be fit and elegant.

Every diet plan that we need to do; eating healthy foods are just one of the factors. We need to do it with exercises and adequate amount of sleep to recharge.