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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. 

The Infamous Miracle Fruit – Pears, and the Amazing Health Benefits

The Infamous Miracle Fruit - Pears, and the Amazing Health Benefits

The health benefits of pears are unknown to few. But around the world, pears have been widely used and savored delicious flavor years ago.

Health benefits of pears can be seen in many ways that it has significant effects on our body. While eating pears, we can lose some weight, improve digestion and heart health. Also, it regulates our body fluids that will reduce blood pressure.

For pregnant women and newborn children, the health benefits of pears can prevent congenital disabilities and health problems during pregnancy.

But to know the health benefits of pears, we can look back why many years ago ancient Chinese choose this fruit over others. The health benefits of pears that we can get, we take it for granted.

Why chose eating pears?

As I mentioned, the health benefits of pears are unimaginable. Pears are one of the right sources of fiber and antioxidants. And this is why many prefer to eat pears rather than other fruits.

Because of antioxidants

With the antioxidants in pears, it can save us from free radicals. Antioxidants in pears consist of vitamins and copper, which are useful in fighting damages to our body cells. Aside from fighting free radicals, pears also boost our immune system. It will help us to get better and protected from various diseases.

Since antioxidants came from vitamins, pears can be used to prevent some coronary diseases. It starts with the presence of fiber in our blood that reduces the cholesterol in the body. The daily intake of fiber can reduce factors related to heart diseases. One of which is to lower blood pressure.

According to the study, the health benefits of pear can be seen by including it in your daily meal. It will prevent breast cancer from women primarily after menopause.

The antioxidants found in pears can provide cooling effects which can cure fever quickly. Also, combined with anti-inflammation, pears can reduce the risk of having arthritis, muscle and joint pains.

Including as one of the health benefits of pears, it can reduce the causes of allergic reactions. It can also be given to children to prevent the occurrence of allergies in their bodies.

Good Source of Fiber

In our body, an adequate amount of fiber can get from eating pears. With enough fiber, it can regulate blood sugar levels in our body. Though you might find some sweet taste in pears, this is still healthy, and you should not worry about it. The slightly sweet taste of pears will not spike your blood sugar level.

While we have enough fiber in our body, it means that our digestion will work properly. Because of the insoluble fiber content, it helps our body to clean the passage of our colon. It will prevent us from getting digestion problems and colon cancer over time.

And it is like a domino effect. When we have proper digestion, our body can get enough energy from the food we eat. It is suitable for pregnant women.

Folic Acid in Pears

Yes, pears are versatile fruit when it comes to nutrients. It offers vitamins and minerals, including folic acid. It is the nutrient that can be found in pears, which will help you during pregnancy.

Why pears for skin?

Aside from the health benefits of pears to our body, the effect can be seen to our skin. With the fantastic nutrients we can get from pears, there are many ways on how to make use of pears to our bodies.

If you think you need lotion to make your skin softer and rich in collagen, you might need to consider eating fruits. Primarily, when eating pears, it controls our sugar into the bloodstream, which affects the collagen in our skin. It means low sugar means smooth skin and a plumper look.

Aside from getting dry, one of the many enemies our aging wrinkles. Wrinkled skin can be prevented. But you don’t need to use lotion and anti-aging cream. From anti-oxidants to vitamins, these will keep your skin younger and more toned up. Especially around your eyes and lip areas, skin aging can be seen in these areas more often.

When you have oily skin, you can turn yourself to pears. The health benefits of pears include treating oily skin. You may need to have a pear and smashed it. Get some fresh cream and honey. Then, mix them until paste in texture before applying to your face thrice a week. This home-made face mask can prevent your skin from excreting too much oil.

And it is no joke to maintain your skin smooth over time. Even you use creams, sometimes it failed. But if you have pears at home, you can use it as a scrubbing agent. The natural enzymes present in the fruit will make your dead skin cells wash off. The fruit extract can also be used as a gentle peel to accelerate cell turnover.

Health Benefits of Pears to your Hair

Hair, like our skin, needs to be nourished. Using conditioners and shampoo is not enough sometimes. And to ensure that all the nourishments our hair needs should contain natural sugar alcohol. Luckily, pears have this component called as sorbitol or glucitol. These nutrients from ripen pears provide our hair from roots to tips, including our scalp, to keep moist and healthy.

During summer, your hair gets frizzy and dry. You may wonder why this is happening? Because we lack moisture to our hair and reduce dryness to our hair, pears can act as a natural source of antioxidant to keep our hair conditioned. Imagine your hair with no tangles and no freeze at all. Manageable hair is a good feeling.

Having the hair that shines naturally is the most attractive part of an individual. If you want to try the health benefits of pears to your hair, you can do it easily at home. Get two pieces of pear, fresh and ripe, to prepare. Extract the juice from it and mixed with 2 tablespoons of apple cider vinegar and water. Then you can have a solution to revitalize your hair and restore the lost shine.

If you want to maintain your curly hair and colored locks, you can use pears as one of its health benefits. To prepare, you will need pears. Peel and smash it while adding soybean oil. Spread the paste all over your hair and evenly. Leave it for an hour and wash it with a mild shampoo.

What can we say?

The health benefits of pears are the most amazing thing that fruit can do. From hair to skin and our vital organs, pears can do more than it shows.

Also, we would like to share some recommendations for the pears. For instance, when you are suffering from shortness of breath, you can eat pears. During summer, pears can be your trusted ally to catch up with your breath. Also, it can help you to prevent throat problems when summer strikes. The humid temperature around you can cause dehydration and throat problems.

Indeed, eating pears can provide your body with the benefits you need. And with it, for sure, you can enjoy every moment of eating pears.

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.

Abundant Natural Health Benefits of Walnuts

Walnuts Benefits

Walnuts benefits prove that size does not matter but what matters the most is the nutrients it can offer. It has protein, healthy fats, carbohydrates, and fiber.

One of walnuts benefits promotes weight loss. It can be a beautiful mix in your salad if you need to have another source of protein and fats. It is one of the healthiest nuts.

According to a scientific study, eating 1.5 ounces per day of walnuts may reduce the risk of coronary heart disease. It is when you include walnuts in a low cholesterol diet.

It will also decrease your calorie intake as 100-grams calories of walnut measure about 654 kcal. Other nutrients like walnuts magnesium and other vitamins can be found in walnuts.

Walnut benefits to your Body

What are the walnut benefits of consuming it? Here are the top 6 genuine walnut benefits and nutrients when eaten it daily.

Reduce Risk of Heart Diseases with High Omega-3

Walnuts are heart-healthy foods that considered being one of the omega 3 sources.

The health benefits of walnuts can reduce your risk of having heart diseases over time. It can be included in your diet to have an adequate amount of omega 3 fatty acids in your body.

Omega 3 fatty acids are healthy fats that you need for your diet. A single serving of walnuts can suffice.

Prevent the Occurrence of Chronic Diseases (Heart Attack, Diabetes, Cancers)

Walnuts nutrients have preventive measures to slow down inflammation in our body which can start the progression of heart attack, diabetes, and cancers.

One of walnuts best nutrients is magnesium. Walnut Magnesium is about 158 mg per 100 grams. Walnut magnesium has a multitude of functions in our body, which includes the healthy maintenance of our bones, heart, nervous system, muscle tissue, cells, and hormone regulation.

How can walnuts prevent the symptoms of cancer?

The polyphenols in walnuts help fight the stress causing inflammation in our body; it reduces the risk of certain cancers such as breast, prostate and colorectal cancers. It enables the blockage of hormone receptors in our body. This blockage can help reduce the risk of hormone-related cancers like in breast and prostate.

In what way do walnuts slow down diabetes?

Another benefit of walnuts in our body has something to do in the risk reduction of type-2 diabetes. Being overweight increases your risk of high blood sugar and diabetes. Therefore, if we want to have low blood sugar, we should look first at our weight. Is it proportional to our height?

Is this applicable also with heart diseases?

It goes the same with our heart. When your blood pressure is not at normal levels, it means that you have a high-risk chance of getting heart disease and stroke.

Having walnuts as supplements for high blood pressure should be monitored. It is very risky if you just east walnuts without hesitations.

Another factor for getting a high risk of heart disease is having a high level of bad cholesterol. Not all cholesterols are bad, but it is not good if we exceed the baseline of cholesterol level in the chart.

For example, if you are experiencing high blood pressure, you should be careful about consuming walnuts. It is the same with people who have elevated blood sugar.

Walnuts health benefits decrease inflammation that can lead to serious chronic diseases. The best way to have prevention from inflammation is to include walnuts in our diet meal.

Promotes Healthy Gut with Good Bacteria

The nutrients found in walnuts promote a healthy gut.

If you have an unhealthy composition of the microbiota, it can contribute to inflammation and diseases in your gut. This condition increases your risk of obesity, heart disease, and cancer.

Eating walnuts may support the health of your microbiota and your gut. It includes an increase in bacteria that produce butyrate, a fat that nourishes your stomach and promotes gut health.

The walnuts benefits can influence the makeup of your microbiota. Enough intake of walnuts nourishes your body and can be beneficial in the bacteria that live in your gut.

Walnuts for weight loss

Eating walnuts can suppress your appetite.

In a study, after consuming walnuts for five days, the participants have high resistance on tempting foods like cake and potato fries. The suppression of appetite has a massive impact on diet plans. It helps us to avoid foods that high in calories and sugar contents.

The walnuts benefit to our body can be beneficial in losing weight. Though walnuts are calorie-dense, only a few amounts of calories were absorbed into our body. Walnuts help you control appetite and hunger without causing digestive health problems.

Improves Brain Activities

Our brain is functioning for 24 hours a day even when we are sleeping. It is crucial that we need to infuse our mind with nutrients to keep sharp and alert all the time.

Indeed, walnuts are good for our brain. It has nutrients like vitamin E, protein, and fats that improve our learning skills, memory and anxiety reduction.

One of the common diseases due to the lack of nut nutrients is Alzheimer. It is a disease due to brain cell damage as we lack the absorption of nutrients good for the brain.

Given this, it is essential that we consider eating walnuts for better brain activities. Over time, walnuts will help us process things around us accurately. Our reflexes will stay sharp, and we will not experience short memory term lose.

The walnuts health benefits also include protection of our brains from inflammation, as we have the right nutrients when we are using it in our day-to-day activities.

Natural Ways to Increase Fertility Health among Men

Daily consumption of walnuts will increase the chances of improving sperm health.

Our lifestyle nowadays begins to have harmful effects on our health, especially in sperm health. Processed food, refined grains, sugar intake, too much coffee, alcohol, and other less ideal eating habits have contributed to reducing sperm function.

Adequate eating of walnuts can have effects on the fertility health among men. It may improve sperm shape, vitality, and mobility. Also, it has the property to protect the damaged membrane of the sperm.

Other Walnuts Benefits

For Radiant and Healthy Skin

Consumption of walnuts promotes radiant and healthy skin. With walnuts vitamins, you will have adequate nutrients for your skin. The role of vitamins B and E from walnuts can reduce stress to our body.

High-stress levels in our body can result in various diseases and can have visible effects on our skin. For example, when we have so much stress from our work, it can formulate wrinkles, and the process of ageing is advancing.

To have glowing skin, using walnuts as a home remedy is another excellent option to test the walnuts benefits in your skin. Walnuts have hydrating components that will keep our skin to look young and fresh.

As preparation, you need to blend 4 pieces of walnuts with two tablespoons of oats, one teaspoon of honey and cream and four drops of olive oil. If successful, you will come up with a walnut paste or walnut face mask with natural ingredients.

Apply the mask on your face and neck areas and let it dry to make sure that your face and neck absorb the nutrients from the mask. Afterward, you need to wash the areas with warm water.

Walnut Oils

Other than walnuts intake, we can have walnut nutrition through its oil. During the cold-pressed process, the walnuts nutrients are still intact in oil.

Walnut oils are best for skin moisturizers, getting rid of dark circles, and promotes glowing skin. As for moisturizers, walnut oil is effective when applied in lukewarm temperature.

The walnuts oil will penetrate your inner skin and prevent the occurrence of dry skin. It is essential that our skin is moisturized as healthy skin can protect us from skin diseases.

Using walnut oil in your scalp daily will keep you from experiencing dermatitis. Walnuts oil has anti-fungal properties that prevent your scalp from having infections. It will also keep your scalp hydrated with 100% organic ingredients. Note that, having dandruff means that your scalp is dry and lack of nutrients.

Dark circles under your eyes are noticeable especially when you are working late daily. Not enough sleep is one of the reasons for dark circles under your eyes. Lukewarm walnuts oil is said to help get rid of the dark circles. With its properties to calm the nerves under our eyes, walnuts oil prevents the puffiness and recovers the usual form of your eyes. It can lighten the portion of your skin under your eyes.

Natural Care for Hair and Scalp

Other than skin, we are conscious of our hair and scalp. One of the things that people often look after is their hair. Salons and other beauty-product boutiques offer regimens like hair masks, ointment for a healthy scalp, shampoo and conditioner for daily maintenance. They also claim that these products are 100% safe to use and have no side effects over time.

We need to provide care and treatment in our hair and scalp that will reduce the adverse effect on some of our unhealthy daily routine and lifestyles. Best results for hair and scalp treatment are noticeable if we have adequate nutrients from walnuts.

Generally, it recommends applying walnut oil thrice a week will produce the benefits to our hair and scalp. It can be mixed with virgin coconut oil or olive oil for more impressive results.

Our scalp and hair need nutrients from insides; therefore, we need to prefer healthy foods that will provide and strengthen our hair follicles. Aside from being good omega-3 sources, walnuts have also potassium.

Walnuts potassium contributes to a healthy scalp and hair. The benefits of having a healthy scalp are an excellent prevention of getting bald and keeping our scalp hydrated to prevent the onset of dandruff.

Given this, if you have proper treatment and care to your scalp and hair, you can make your hair longer without split ends and breakage. You can apply walnuts oil daily in your hair for stronger and shinier hair.

Other than oil, walnuts can be used as natural coloring components. The walnuts husk can be used to have a better hair color. Walnut oil is very reliable for skin and hair treatment because of the protein contents. Walnuts protein promotes the glowing and vibrant color of our hair.

Recipes of Walnuts with Benefits

Salad Dressing/ Toppings

Walnuts oil can be used in salad dressings. This oil is cold-pressed to preserve the nutrients of walnuts while extracting it. Other than this, there are proper ways to prepare recipes while maintaining walnuts nutrition.

The most common use of walnuts in our meal is to make it as topping to your favorite meal. When you are avoiding fats and salty taste in your cooking, you add semi-crushed walnuts on top of your meat dishes.

By adding walnuts toppings, it will increase the taste of your meal without frying or adding sauces. In this way, you can achieve a healthy recipe without worrying that you ruin your weight loss program.

Moreover, you can make your dressings at home. With natural fruit puree and apple cider vinegar, you can create combinations with crushed walnuts. Ready-made salad dressings in the supermarket have preservatives and artificial ingredients like sugar. You can also bake cookies and muffins with walnuts bits.

Replacement for Gluten Food

Walnuts nutrition comes with more fiber nutrients. The number of calories that we can get from daily consumption of walnuts can replace food with gluten and carbohydrates. Refined grains can contribute weight gain and increase blood sugar which results in type-2 diabetes over time.

As a replacement, include some walnuts to your recipe. Walnuts can replace carbohydrate intake with fibers. Fibers are essentials for a weight loss program because it cuts off your consumption of carbohydrates and other unhealthy foods.

Walnuts as Snacks

Other quick recipes are making walnuts as snacks by combining with fruits, measuring ¼ cup unsalted. It is essential that you should choose unflavored walnuts to avoid preservatives that can alter the natural walnuts health benefits.

Walnuts can be blend together with your favorite classic yogurt. You can also add walnuts as toppings to your side dishes to have some flavorful taste.

Walnuts have a natural flavor that will make your side dishes more exciting and addictive to eat. It can also add a twist to your smoothies and can replace other nuts if you have allergic reaction except for walnuts.

Our Insights

The health benefits of walnuts can have a direct effect on our body. Not only for weight loss but as well as heart attack, diabetes, cancers, Alzheimer’s disease, brain functions, and sperm health.

Indeed, walnuts play a significant role in our health. From hair and scalp to the skin, you can see the walnuts benefits. If following the recommendations of consumption, you can feel the improvement to your health.

Walnuts are available in most supermarkets and grocery stores. Before deciding what to buy and choose from different varieties of walnuts, make sure the walnuts have a mild nutty and sweet smell. Given this, you will be assured that the nuts you will buy are fresh.

How to store properly and to determine if walnuts are fresh?

Walnuts with foul-like paint thinner smell should be excluded from your choices. These characteristics show that nuts are not fresh and already exposed for a long time.

To ensure that your walnuts will not lose its freshness, you need to prepare proper storage. Walnuts and other nuts need to be stored in an airtight container fit to be placed in the refrigerator, crisper drawer or a cold temperature container. When putting inside the fridge, walnuts should be isolated from other perishable goods with a strong aroma like spices, fish and seafood. Proper storage of walnuts will ensure the freshness and nutrients after some time.

If you are following a meal plan for your weight loss program, you have to avoid the flavored walnuts. You need to have the plain ones to get the best walnut calorie to maintain your weight goals.

Side effects of Walnuts

Considering walnuts in our diet and as beauty products, there are side effects that we should be aware of.

First, if you believe that you have allergy with nuts, it is crucial that you seek advice to your doctors. There are components in walnuts that can trigger your allergy. For that reason, you should look for other healthy foods that can provide an adequate amount of nutrients which are likely to have an equivalent of what walnuts benefit provide.

Second, when you consume more than the daily recommended serving, it can result in stomach bloating and diarrhea. Also, over consumption of walnuts can lead to an increase of uric acid and blood pressure.

Lastly, black walnuts variety contains irritants that make your skin red and swollen. Therefore, before applying beauty products with walnuts ingredients, double check the labels and have a small number of tests on your skin to prevent rashes. Also, make sure that walnuts beauty products are safe to use daily.

Walnut benefits should not be taken for granted because of its size. It comes in small size but the nutrients we can find in it make a difference in our body.

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.