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Healthy Summer Fruits and Vegetables

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Fruits

Blueberries
Blueberries are lined with anthocyanins that are low in calories, effective antioxidants that prevent cell damage and reduce inflammation.Some research suggests that these berries bolster brain function, so eating them may help keep your memory sharp.

Cherries
One cup of cherries has only 87 calories and 306 mg potassium capsules, a blood-pressure-lowering mineral that 98 per cent of Americans don't get enough of. (The dosage is 4 700 mg per day.)

Peaches
A medium peach provides more than 10 percent of your daily vitamin C and 285 mg of potassium. Its color comes from the antioxidants beta carotene and lutein. Some research suggests that the antioxidants in peaches may have cancer-fighting properties.

Raspberries
Like other berries, raspberries are rich in anthocyanins which improve the brain. But they have another big advantage: Each cup provides 8 grams of fiber, a vitamin that improves metabolism and can decrease cholesterol, protects against type 2 diabetes, and reduces the risk of certain tumors.

Watermelon
This seed, as its name indicates, is mostly water—91 per cent — so it's hydrating. Additionally, watermelon contains vitamins A and C, vitamins B, and potassium for only 46 calories a cup. It is one of the few antioxidant lycopene sources which can protect against certain cancers and heart disease.

Veggies

Bell Peppers
A cup of chopped red bell peppers provides more than twice as much vitamin C as a midsized orange, plus plenty of beta carotene, folate, and fiber.

Corn
In addition to fiber, corn contains disease-fighting phytochemicals as well as the minerals magnesium and potassium. A medium ear has fewer than 100 calories. Just be mindful not to slather it in butter and salt.

Eggplant
That rich purple color comes courtesy of anthocyanins, and eggplants supply potassium, too. Tip: To keep it from soaking up oil (and extra calories) when you cook it, just spritz with olive oil spray before you grill, roast, or sauté.

Tomatoes
A small tomato has just 16 calories. Whether tomatoes are red or yellow, they pack a decent amount of vitamin C. But only the red variety contains the antioxidant lycopene.

Zucchini
This favorite of low-carb dieters is not only low in calories but also high in potassium and manganese. Zucchini (and other summer squash) also supplies vitamin C and energy-boosting B vitamins.

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Health Benefits Of Dates

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1. Lowers cholesterol

Did you know that dates are free from cholesterol and contain very little fat? Including them in smaller quantities in your daily diet can help you keep a check on cholesterol level, and even assist in weight loss. So start loading up on dates today.

2. Protein-rich

Looking to load up on proteins. Adding some dates in your diet may help. Dates are a strong source for proteins that help us in staying fit, and even keep our muscles strong. A lot of regular gym goers are asked to eat a couple of dates every day as part of their daily routine.

3. Rich in vitamins

Dates contain vitamins such as B1, B2, B3, and B5, as well as A1 and C. If you have a few dates every day, you won't have to take vitamin supplements. Not only will it keep you healthy, but there will also be a noticeable change in your energy levels as well because dates contain natural sugars such as glucose, sucrose, and fructose, too. So it works really well as a quick snack.

4. Improves bone health

Dates could do wonders for your bone health too. Yes, you heard us. Dates are rich in selenium, manganese, copper, and magnesium, and all of these are required when it comes to keeping our bones healthy and preventing conditions such as osteoporosis.

5. Strengthens the nervous system

The date is loaded with potassium, and yet contain little sodium, and that goes a long way in keeping your nervous system in order. The potassium helps to reduce cholesterol and keeps the risk of a stroke in check.

6. Rich in iron

Apart from the fluorine that keeps your teeth healthy, dates also contain iron, which is highly recommended for those who suffer from iron deficiency. Severe iron-deficiency anemia may cause fatigue or tiredness, shortness of breath, or chest pain. Plus it's great for blood purification as well.

7. Promotes digestion

If you soak a few dates in water and chew on them daily, your digestive system will behave itself very well. Due to its high fiber content, it is also recommended for those who have trouble with constipation.

8. Improves skin

The vitamins C and D works on your skin's elasticity and also keeps your skin smooth. Plus, if you suffer from skin problems, incorporating dates into your diet might help you in the long run. Plus dates also come with anti-aging benefits and prevent the accumulation of melanin in your body.

9. Fixes hangovers

While we haven't exactly tried it out, but it's said that dates are an excellent way to control inebriation. And similarly, it also helps to cure hangovers. But for best results, you have to rub the skin a bit, and soak it in water overnight and then eat it.

10. Assists in weight gain

The sugar, proteins, and other vitamins in the fruit help in weight gain, especially when you need it. Incidentally, it's said that when eaten with cucumber, dates help to keep your weight at a normal level.

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Health Benefits Of Apple and Honey

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Slim fit is not only good for your health, but it also brings strength to your everyday life. But most of the time, despite many attempts, women are unable to achieve weight loss either due to health issues or lack of time for any exercise. In such situations, women often become victims of stress and depression or a complex situation.

If you are also stressed about your increasing weight then we are here to tell you about an easy weight loss technique. For this, you don't necessarily have to work that hard. This idea involves the consumption of apple and honey together. Read more about how you can incorporate apple and honey in your daily regime for weight loss here.

Health Benefits Of Apple

It's a well-known fact and a common saying, "An apple a day, keeps the doctor away." It shows us that Apple is one of the most enriching fruits or diets available to us. It is a rich source of several minerals, proteins and antioxidants. Apple, along with many exclusive properties, often includes a large amount of fiber, which is why it is considered effective in terms of weight.

Sodium is much less prevalent in apples. This also helps to flush excess water out of the body. Apple, known to be a treasure trove of vitamins, also increases energy levels and helps to burn calories. A tiny apple contains 65 calories and no fat, while a medium-sized apple contains 110 calories.

In addition to weight loss, apple also provides us with a number of other advantages. It, in effect, helps our teeth look whiter and, at the same time, makes them cleaner, while also improving our brain health. Its dietary fibers help to maintain good digestion.
Regular apple intake also reduces the risk of cancer and diabetes.It keeps the heart young and healthy, and at the same time antioxidants present in it helps the body to get rid of toxins.

Health Benefits Of Honey

Honey is also considered an effective remedy for weight loss. Since honey is naturally sweet, its daily consumption not only nourishes the body but also controls the sugar cravings. A lot of women prefer consuming honey along with a glass of warm water in the morning, while many others prefer consuming it along with lime water for better results.

For Weight Loss, Consume Apple And Honey Together

If you wish to, you can crush an apple and mix it with honey or slice an apple and consume it by dipping into your bowl of honey. By doing this, you’ll not just get the benefits of apple but at the same time relish the natural sweetness of honey.

Consuming honey and apple together will control your sugar cravings, making your stomach feel full for a long time, thus, making for an easier way to control your calorie intake.

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Health Benefits Of Plums

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The health benefits of plums include relief from indigestion, influenza infections, weight loss, and anxiety-related problems. The antioxidant power of these fruits helps in preventing and managing osteoporosis, macular degeneration, cancer, diabetes, and obesity. They also help in maintaining a healthy heart by reducing cholesterol levels. Additionally, plums improve cognition, boost immunity, improve cellular health, maintain electrolyte balance, keep the nervous system healthy, and aid in skin care and blood clotting.

What are Plums?
They are juicy and delicious fruits that belong to the genus Prunus of the Rosaceae family which also includes peaches, apricots, and nectarines. They exist in diverse colors and shapes with over 2000 different varieties. Plums are broadly divided into three groups: European-Asian (Prunus domestica), Japanese (Prunus salicina) and Damson (Prunus insititia). China is the leading harvester of plums, followed by the United States, Serbia, and Romania. Within the US, the major production of plums happens in California.

They are small deciduous trees that grow to a height of about 10-15 meters and bear fruits with different characteristics based on the country of origin. They are drupes or stone fruits with a smooth pit and a crease running down on one side. They contain juicy pulp varying from creamy yellow to crimson red. The color of the outer skin may vary considerably from yellow or dark red to purple or black.

Nutritional Value of Plums
Plums contain an assortment of healthy components, vitamins, and minerals. According to the USDA National Nutrient Database, they are an excellent source of vitamins such as vitamin A, vitamin C (ascorbic acid), folate, and vitamin K (phylloquinone). [4] They are also a good source of vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B-6, and vitamin E (alpha-tocopherol). The minerals present in them include potassium, fluoride, phosphorus, magnesium, iron, calcium, and zinc. They also supply dietary fiber and offer very low calories without any harmful fats.
Health Benefits of Plums
They are packed with an immense range of phenols and flavonoids, which offer an impressive range of health benefits.

Antioxidant Properties
These fruits contain vitamin C and phytonutrients such as lutein, cryptoxanthin, zeaxanthin, neochlorogenic acid, and chlorogenic acid. These components possess effective antioxidant qualities that help in preventing the damage caused by oxygen radicals called superoxide anion radicals. A study published in the Journal of Medicinal Food, by researchers in France, concluded that the phenols present in plums also extend their protective effect on the essential fats in the neurons and cell membranes against any injuries caused by oxidative stress.

Manages Diabetes
Plums exert anti-hyperglycemic effects and help in combating diabetes. A study published in the journal Biomedical Research in 2005 has shown that consumption of plum extracts aids in reducing blood sugar and triglyceride levels in the body. The flavonoids present in plums exert protective effects against insulin resistance and help to enhance insulin sensitivity in the body.

Prevent Osteoporosis
Consumption of dried plums exerts anabolic and anti-resorptive actions, which aid in maintaining healthy bones. Polyphenols, along with the potassium content present in dried plums, encourage the formation of bones, improve bone density, and prevent bone loss caused by ovarian hormone deficiency. Dr. Bernard P Halloran conducted a research study, published in the Journal of Nutrition, which demonstrated that regular consumption of dried plums helps in the restoration of bone density that has already been lost due to aging.

Aid in Digestion
They are a good source of dietary fiber, along with the components sorbitol and isatin, which help in regulating the digestive system. According to a research study conducted by Dr. Attaluri A, University of Iowa Carver College of Medicine, USA, published in the Alimentary Pharmacology and Therapeutics Journal, dried plums or prunes are more effective in treating digestive disorders such as constipation as compared to other remedies such as psyllium husk.

Healthy Nervous System
Plums contain vitamin B6, which helps in the transmission of nerve signals and aids in the smooth functioning of the nervous system. They also help in the normal growth of the brain and assist in the formation of mood influencing hormones. Tryptophan, an amino acid present in them, helps in the production of the neurotransmitter serotonin, which plays an important role in improving sleep, appetite, and concentration.

Protect Heart Health
Researchers from the Department of Food Science and Nutrition, University of Minnesota, USA, has provided supporting evidence regarding the fact that the regular intake of dried plums helps in promoting fluidity of blood in the arteries. This protective effect aids in the prevention of various cardiac disorders, including atherosclerosis, heart attack, and stroke.

Boost Immunity
Plums are beneficial in strengthening the immune defense of the body due to the presence of high vitamin C content. This vitamin promotes the body’s resistance to infections and inflammations. Research has shown that oriental plums have immunostimulatory constituents that encourage the production of nitric oxide in the body, impede the metastasis of tumor cells, and are valuable in preventing various diseases.

Regulate Cholesterol Levels

Dried plums or prunes help in preventing hypercholesterolemia and hyperlipidemia. A comparative study by the researchers at the Department of Nutrition, University of California, USA, has proven the efficacy of prunes over grape-juice in maintaining healthy levels of plasma and liver cholesterol. The fiber content present in them also adds to the protective effect of the heart by reducing LDL or bad cholesterol and helping to elevate the levels of HDL or good cholesterol.

Anticancer Potential
Plum extracts have been proven beneficial in the treatment of cancer. Studies conducted and published by Dr. Lavanya Reddivari, Dr. Venkata Charepalli, et al, Department of Plant Science, The Pennsylvania State University, USA, have shown that the component epicatechin, present in plums, helps in inhibiting the growth and proliferation of malignant cancer cells and induces apoptosis in human hepatocellular carcinoma or liver cancer.

Skin Care
They are rich in vitamin C, along with other antioxidants, which help maintain healthy, radiant, and youthful skin. The consumption of plums helps in reducing dark spots and wrinkles due to the presence of anti-aging nutrients. Plum extracts are also used in various skin care products such as face wash and face packs.

Culinary Use
They are widely used in food items due to their sweet and tart flavor, as well as their pleasant aroma. They can be enjoyed fresh and can also be added to puddings, jams, and jellies. Plum juice is used in the preparation of alcoholic beverages. Prune juice concentrate works deliciously well as a filling for candies and confectionery products, and as a binding agent for cereal bars. Plum chutney or dip is famous in Indian cuisine and is served along with stuffed Indian bread. It is also relished as a condiment along with the meat delicacies.

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Stay Younger By Including These five food items in your diet

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We challenge you to name anything more satisfying than having your skin smooth and glowing. We are betting that you can not. Indeed, there's the reason most of us are willing to shell out a good amount of money when it comes to skincare products that promise to keep our youthful and supple look.

Extra virgin olive oil
Extra virgin olive oil is charged with monounsaturated fat, polyphenols and phytonutrients that play an important role in keeping the skin firm and elastic. It is also rich in vitamin E which helps prevent premature ageing signs.

​Yoghurt
Yoghurt is one of the very strongest protein sources. It is calorie minimal and has plenty of good bacteria that can help with digestion. It is also filled with phosphorus, vitamin B12, riboflavin, and calcium. Good part? It can also help to do away with those fine lines on your face, in addition to its delicious taste.

Tomatoes
​Red juicy tomatoes can be eaten raw or fried, and they can also be used in salads or grilled with a splash of olive oil, salt and pepper. These are rich in lycopene, a pigment that helps to reduce wrinkles and fine lines by eliminating dead skin cells and protecting the skin against damage from sunlight.

​Carrots
In addition to being loaded with antioxidants, minerals and beta-carotene, the winter fruit can also help you get your glow back. In addition, beta carotene present in carrots is known to encourage youthful skin as it is a potent antioxidant. So if you're looking for firmer, toned skin, we recommend chomping on a few carrots every day.

​Indian Gooseberries (Amla)
It is a cheap and abundant source of vitamin C. We all know the benefits of this vitamin; it battles free radicals, stops aging, and gives you the skin that is illuminated from within. Amla is the secret to a healthy immune system and clear skin.

Dr. Kshitija Kulkarni
Dr. Kshitija Kulkarni
MS/MD - Ayurveda, Yoga and Ayurveda Panchakarma, 4 yrs, Pune
Dr. Virag  Kulkarni
Dr. Virag Kulkarni
BAMS, Ayurveda Panchakarma, 14 yrs, Pune
Dr. Pradip Pandhare
Dr. Pradip Pandhare
DNYS, 9 yrs, Pune
Dr. Deodutta Kamble
Dr. Deodutta Kamble
BDS, Dental Surgeon Dentist, 22 yrs, Pune
Dr. Vishwas Takale
Dr. Vishwas Takale
BAMS, General Physician, 19 yrs, Pune
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