Don’t you wish to go back to the time when you weighed 10 pounds less? Are you bored of wearing loose clothes, dark jeans, and body shapers to hide your figure? The fact is, these clothes cannot protect you from obesity-related diseases such as PCOD, diabetes, cardiovascular disease, and infertility. But losing weight can.
If you are serious about getting back in shape, do more than just eating healthy and exercising. Having supplements can speed up the process, and one such natural weight loss supplement is spirulina.
This biomass of blue-green algae has been branded as “Best Food for the Future” by the UN for many reasons, weight loss is one of them. Read on to find out how spirulina aids weight loss, where to buy it, dosage, and more.
How Spirulina Aids Weight Loss
Spirulina is low in calories and high in protein. It has antioxidant and anti-inflammatory properties, suppresses appetite, boosts fat mobilization, and lowers blood sugar and blood pressure. All of these factors aid weight loss.
Spirulina is a biomass of floating microalgae found mostly in the water reservoirs of Africa, India, Mexico, and America. It is highly nutritious, a reason it was promoted by the Intergovernmental Institution for the use of Micro-algae Spirulina Against Malnutrition (IIMSAM) to fight starvation and malnutrition .
The NASA recommends spirulina as food for astronauts on a space mission . It is also consumed by soldiers during wars that last long. Here is how spirulina benefits weight loss.
1. Low In Calories
One tablespoon (7 g) of spirulina contains only 20 Calories. Consuming low-calorie foods is critical if you want to lose weight. It will help create a negative energy balance. You can add spirulina to your morning smoothie or juice without having to worry about consuming too many calories.
2. High In Protein
When it comes to weight loss, a low-carb and high-protein diet works for most dieters. Spirulina contains about 60-70% protein and contains all the essential amino acids.
Proteins take longer to digest than simple carbs. Hence, spirulina can keep you full for longer. Also, proteins help build lean muscle mass, thereby making you look toned and increasing your muscle power and endurance and preventing post-exercise muscle damage.
3. Is Highly Nutritious
Spirulina is rich in vitamins C, B1, B6, B5 and E, minerals, such as copper, zinc, and manganese, useful enzymes, and dietary fiber that makes it a perfect weight loss supplement. These minerals, vitamins, enzymes, and dietary fibers help in digestion and metabolism, eliminate toxins, and prevent fat absorption.
4. Has Antioxidant And Anti-Inflammatory Properties
Spirulina has antioxidant and anti-inflammatory properties. The antioxidants help to nullify the harmful oxygen radicals and prevent the body from producing pro-inflammatory molecules. This prevents the body from being in a state of stress and curbs inflammation. Toxic build-up and inflammation are two leading factors of weight gain, which spirulina can prevent.
5. Suppresses Appetite
Spirulina is also an appetite suppressant. It contains the amino acid phenylalanine that stimulates the secretion of cholecystokinin that helps to suppress appetite.
6. Lowers Cholesterol Levels
Many scientific studies conducted to find the benefits of spirulina have confirmed that spirulina possesses lipid-lowering properties. It helps lower bad cholesterol (LDL) and triglyceride levels and increase good cholesterol (HDL) levels in the blood. Consuming spirulina can boost fat mobilization, which is what is critical for weight loss.
7. Lowers Blood Sugar
High blood sugar can increase the risk of developing insulin resistance, obesity, PCOD, and diabetes. Spirulina helps lower the blood sugar levels in individuals with type 2 diabetes. Including spirulina in your diet can help in regulating insulin spikes, protecting you from diseases and preventing weight gain.
8. Lowers Blood Pressure
Spirulina also helps to lower systolic and diastolic blood pressure, making it a potent antihypertensive agent. High blood pressure and stress lead to weight gain. Spirulina supplementation can lower the concentration of fats in the blood, thus preventing weight gain.
These are the 8 reasons spirulina is considered one of the best weight loss supplements. Now, let’s find out how you can consume spirulina
and take a look at the spirulina dosage for weight loss in the powder and tablet forms.
Eating plenty of vegetables is one of the easiest ways for people to improve their health and well-being.
All vegetables contain healthful vitamins, minerals, and fiber. However, some stand out for their exceptional health benefits.
Some individuals benefit more from certain vegetables than others, depending on their diet, overall health, and nutritional needs.
In this article, we list 15 of the most healthful vegetables, along with some tips to help people enjoy them as part of a balanced diet.
Spinach is a leafy green vegetable. It is also a great source of calcium, vitamins, iron, and antioxidants.
Due to its iron and calcium content, spinach is a great addition to any meat- or dairy-free diet.
One cup of raw spinach is mostly made up of water and contains only 7 calories. It also provides the following nutrients:
an adult's full daily requirements for vitamin K
high amounts of vitamin A
Vitamin K is essential for a healthy body, and especially so for strong bones. It improves how well the body absorbs calcium.
Spinach also provides a good amount of iron for energy and healthy blood, and a good level of magnesium for muscle and nerve function.
It is also rich in antioxidants. Research reports that spinach leaves may lower blood pressure and benefit heart health.
How to eat spinach
People enjoy spinach raw in salads, sandwiches, and smoothies. Cooked spinach also has significant health benefits and is a great addition to pasta dishes and soups.
Kale is a very popular leafy green vegetable with several health benefits. It provides 7 calories per cup of raw leaves and good amounts of vitamins A, C, and K.
Kale may benefit people with high cholesterol. One small study reports that men with high cholesterol who drank 150 milliliters of kale juice per day for 12 weeks experienced:
a 10 percent reduction in low-density lipoprotein, or "bad," cholesterol
a 27 percent increase in high-density lipoprotein, or "good," cholesterol
Other research suggests that kale juice reduces blood pressure, blood cholesterol, and blood sugar levels.
How to eat kale
People use baby kale in pasta dishes, salads, and sandwiches. Also, try making kale chips, or juice kale for its heart-healthy benefits.
Broccoli is an incredibly healthful vegetable that belongs to the same family as cabbage, kale, and cauliflower. These are all cruciferous vegetables.
Each cup of chopped and boiled broccoli contains:
the full daily requirement for vitamin K
twice the daily recommended amount of vitamin C
Eating plenty of cruciferous vegetables may reduce the risk of cancer, which may be because these vegetables contain sulforaphane. In animal research, sulforaphane reduced the size and number of breast cancer cells and blocked tumor growth.
How to eat broccoli
Broccoli is very versatile. People roast it, steam it, or fry it. Also, some people blend it into soups or eat it warm in salads.
Peas are sweet, starchy vegetables that provide 134 calories per cooked cup. They are also high in:
fiber, at 9 grams per serving
protein, at 9 grams per serving
vitamins A, C, and K
certain B vitamins
Green peas are a good source of plant-based protein, and eating them is an effective way for vegetarian and vegan people to boost their protein intake.
Peas and other legumes contain fiber, which supports good bacteria in the gut to ensure regular bowel movements and a healthy digestive tract.
They are also rich in saponins, which are plant compounds that may provide antioxidant and anticancer benefits.
How to eat peas
It can be easy to keep a bag of peas in the freezer and eventually use it to boost the nutritional profile of pasta dishes, risottos, and vegetable curries. Or, a person can make a refreshing pea and mint soup.
5. Sweet potatoes
Sweet potatoes are root vegetables that provide 103 calories and 0.17 grams of fat per medium potato, when it is baked with its skin.
Each potato also contains:
much more than an adult's daily requirement of vitamin A
25 percent of their vitamin C and B-6 requirements
12 percent of their potassium needs
beta-carotene, which may improve eye health and fight cancer
Sweet potatoes may benefit people with diabetes. This is because they are low on the glycemic index scale and high in fiber, so they may help regulate blood sugar.
How to eat sweet potatoes
The easiest way to enjoy a sweet potato is to bake it in its skin and serve it with a source of protein, such as fish or tofu.
One cup of beets contains 58 calories, along with:
442 milligrams of potassium
148 micrograms of folate
Beets and beetroot juice are great for improving heart health.
This vegetable is high in heart-healthy nitrates. A small-scale 2012 study reports that drinking 500 grams of beetroot juice significantly lowered blood pressure in healthy people.
These vegetables may also benefit people with diabetes. Beets contain an antioxidant called alpha-lipoic acid, which might be helpful for diabetes-related nerve problems, called diabetic neuropathy.
How to eat beets
Roasting beets brings out their natural sweetness, but they also taste great in salads, sandwiches, and juices.
Each cup of chopped carrots contains 52 calories and over four times an adult's daily recommended intake of vitamin A in the form of beta-carotene.
Vitamin A is vital for healthy eyesight, and getting enough of this nutrient may help prevent vision loss.
Certain nutrients in carrots may also have cancer-fighting properties. A 2011 study reports that carrot juice extract may kill or inhibit the growth of leukemia cells.
How to eat carrots
Carrots are an extremely versatile vegetable. They work well in casseroles and soups, and they provide great health benefits when eaten raw with a dip such as hummus.
8. Fermented vegetables
Fermented, or pickled, vegetables provide all the nutrients of their unfermented counterparts, as well as a healthy dose of probiotics.
Probiotics are beneficial bacteria that are present in the body and in some foods and supplements. Some researchers believe that they can improve gut health.
According to the National Center for Complementary and Integrative Health, probiotics may help with the symptoms of irritable bowel syndrome. They can also prevent infection- and antibiotic-induced diarrhea.
Some good vegetables for fermentation include:
cabbage, to make sauerkraut
cucumbers, to make pickles
How to eat fermented vegetables
People eat fermented vegetables in salads and sandwiches, or as a side dish.
Although tomatoes are technically a fruit, most people treat them as a vegetable. Each cup of chopped raw tomatoes contains:
427 milligrams of potassium
24.7 milligrams of vitamin C
Tomatoes contain lycopene, which is a powerful antioxidant that may play a role in cancer prevention. Research suggests that lycopene can help prevent prostate cancer. The beta-carotene in tomatoes also has anticancer effects.
Other potent antioxidants in tomatoes, such as lutein and zeaxanthin, may protect vision. The Age-Related Eye Disease Study reports that people who have high dietary intakes of these substances have a 25 percent reduced risk of age-related macular degeneration.
How to eat tomatoes
People can eat tomatoes raw, but cooking them releases more lycopene.
Garlic has long been used in both cooking and medicine. Each garlic clove contains just 4 calories and is low in vitamins and minerals.
Garlic is a natural antibiotic. A compound in garlic, called diallyl sulfide, may be more effective than two popular antibiotics for fighting the Campylobacter bacterium, according to a lab-based study from 2012.
How to eat garlic
Heating garlic reduces its health benefits, so it is best to eat garlic raw in bruschetta and dips.
Each cup of chopped onions provides:
Onions and other allium vegetables, including garlic, contain sulfur compounds. These may help protect against cancer.
In other research, men with the highest intakes of allium vegetables had the lowest risk of prostate cancer. Also, regular consumption of onions and other allium vegetables may reduce esophageal and stomach cancer risks.
How to eat onions
It is easiest to include onions in meals such as soups, stews, stir-fries, and curries. For maximum antioxidant effects, eat them raw in sandwiches, salads, and dips such as guacamole.
12. Alfalfa sprouts
Each cup of alfalfa sprouts contains only 8 calories and a good amount of vitamin K.
These sprouts also boast several plant compounds that contribute to good health, including:
Traditionally, specialists use alfalfa sprouts to treat a range of health conditions, such as arthritis and kidney problems. However, researchers have conducted few studies into their effectiveness for these conditions.
Animal studies have suggested that alfalfa sprouts may have antioxidant effects and may reduceinflammation.
Eating sprouted legumes may have extra health benefits. Studies suggest that sprouting, or germinating, seeds increase their protein and amino acid content.
Germination may also improve the digestibility of alfalfa and other seeds and increase dietary fiber content.
How to eat alfalfa sprouts
Alfalfa sprouts are best enjoyed in salads and sandwiches.
13. Bell peppers
Sweet bell peppers are commonly available in red, yellow, or orange varieties. Unripe, green peppers are also popular, but these taste less sweet than other colors.
A cup of chopped red bell peppers provides:
190 milligrams of vitamin C
0.434 milligrams of vitamin B-6
beta-carotene, which the body converts into vitamin A
Antioxidants present in bell peppers include capsanthin, quercetin, and lutein (in the green variety), which protects vision.
How to eat bell peppers
Bell peppers are extremely versatile. Add them to spaghetti dishes, scrambled eggs, or sandwiches, or serve them raw with a guacamole or hummus dip.
One cup of chopped cauliflower contains:
plenty of vitamin C
Dietary fiber boosts a person's heart and gut health, preventing digestive issues and reducing obesity.
Cauliflower and other cruciferous vegetables contain an antioxidant called indole-3-carbinol (I3C). I3C may reduce cancers of the breast and reproductive systems in both men and women.
Much like broccoli, cauliflower contains another potential anticancer compound: sulforaphane.
How to eat cauliflower
Pulse raw cauliflower in a blender to make cauliflower rice or turn it into a pizza base for a low-calorie, comforting treat. Alternatively, people may enjoy cauliflower in curries, or they may bake it with olive oil and garlic.
Seaweed, also known as sea vegetables, are versatile and nutritious plants that provide several health benefits. Common types of seaweed include:
Seaweed is one of the few plant-based sources of omega-3 fatty acids docosahexaenoic acid and eicosapentaenoic acid. These fatty acids are essential for a person's health and are mostly present in meat and dairy sources.
Each type of seaweed has a slightly different nutritional profile, but it is typically rich in iodine, which is an essential nutrient for thyroid function.
Brown sea vegetables, such as kelp and wakame, contain another potent antioxidant called fucoxanthin. Research suggests that fucoxanthin has 13.5 times the antioxidant power of vitamin E.
Let's face it, ladies: Doctor visits are short. And they're getting shorter. What if your doctor had more time?Here are some points which are wants you to know.
Consider these tips your prescription for a lifetime of wellness.
1. Zap your stress.
"The biggest issue I see in most of my patients is that they have too much on their plates and want to juggle it all. Stress can have significant health consequences, from infertility to higher risks of depression, anxiety, and heart disease. Find the stress-reduction method that works for you and stick with it."
2. Stop dieting.
"Eating healthy doesn't mean you have to forgo your favorite glass of wine or a piece of chocolate cake now and then. The key is moderation. Get a mix of lean proteins, healthy fats, smart carbs, and fiber."
3. Don't “OD” on calcium.
"Too much absorbed calcium can increase the risk of kidney stones and may even increase the risk of heart disease. If you're under 50, shoot for 1,000 milligrams per day, while over-50 women should be getting 1,200 milligrams per day mainly through diet -- about three servings of calcium-rich foods such as milk, salmon, and almonds."
4. Do more than cardio.
"Women need a mix of cardio and resistance or weight-bearing exercise at least three to five times a week to help prevent osteoporosis, heart disease, cancer, and diabetes. Exercise also promotes good self-image, which is really important to a woman's mental health."
5. Think about fertility.
"While many women have no problem getting pregnant in their late 30s and even into their early 40s, a woman's fertility may start to decline as early as 32. So if you want to have kids, talk to your doctor about options, like freezing your eggs."
6. Appreciate birth control.
"Birth control gets a bad rap, but not only can it keep you from getting pregnant before you're ready, studies show it can lower the risk of uterine and ovarian cancer as well as regulate your cycle."
7. See your doctor every year.
Make sure you get a Pap test to check for cervical cancer every 3 years if you are 21 or older. If you are 30-65, you can get both a Pap test and HPV test every 5 years. Older than that, you may be able to stop testing if your doctor says you are low risk. If you are sexually active and have a higher risk for STDs, get tests for chlamydia, gonorrhea, and syphilis yearly. Take an HIV test at least once, more frequently if you’re at risk. Don't skip your yearly checkup. Your doctor needs to annually assess many other issues such as potential infection, your need for contraception, and sexual complaints."
8. Have good sex.
"Sex reduces stress and may lower the risk of chronic disease -- but only if you enjoy it. If anything prevents you from sexual fulfillment, such as dryness or pain, talk to your doctor to find a solution."
9. Get more sleep.
"Sleep needs differ, but if you have trouble getting out of bed, tire easily, or have trouble concentrating, you likely aren't getting enough. Recent studies suggest this can put you at greater risk of heart disease and psychological problems."
10. Consider genetic testing.
"Doctors can now screen people with a family history of breast cancer, ovarian cancer, and chronic diseases to assess their risk -- and then consider preventive measures. Talk to your doctor."
Zap your stress.
The biggest issue I see in most of my patients is that they have too much on their plates and want to juggle it all. Stress can have significant health consequences, from infertility to higher risks of depression, anxiety, and heart disease. Find the stress-reduction method that works for you and stick with it.
Eating healthy doesn't mean you have to forgo your favorite glass of wine or a piece of chocolate cake now and then. The key is moderation. Get a mix of lean proteins, healthy fats, smart carbs, and fiber.
Don't OD on calcium.
Too much-absorbed calcium can increase the risk of kidney stones and may even increase the risk of heart disease. If you're under 50, shoot for 1,000 milligrams per day, while over-50 women should be getting 1,200 milligrams per day mainly through diet -- about three servings of calcium-rich foods such as milk, salmon, and almonds.
Do more than cardio.
Women need a mix of cardio and resistance or weight-bearing exercise at least three to five times a week to help prevent osteoporosis, heart disease, cancer, and diabetes. Exercise also promotes good self-image, which is really important to a woman's mental health.
Think about fertility.
While many women have no problem getting pregnant in their late 30s and even into their early 40s, a woman's fertility may start to decline as early as 32. So if you want to have kids, talk to your doctor about options, like freezing your eggs.
Appreciate birth control.
Birth control gets a bad rap, but not only can it keep you from getting pregnant before you're ready, but studies also show it can lower the risk of uterine and ovarian cancer as well as regulate your cycle.
Get more sleep.
Sleep needs differ, but if you have trouble getting out of bed, tire easily, or have trouble concentrating, you likely aren't getting enough. Recent studies suggest this can put you at greater risk of heart disease and psychological problems.
Eating a variety of nutritious, colourful fruits and vegetables daily is key to preventing and lowering your risk of developing breast and other women’s cancers fuelled by obesity.
“Women should minimise the processed foods they eat from a box,”
“Natural, whole and fresh foods are always the best choices.”
One in eight women will develop breast cancer in their lifetime, but the good news is, if caught early, it can be treated effectively. Starting at age 40, go for an annual mammogram to check breast health and in between mammograms, perform monthly breast self-exams.
Colon cancer is the third largest cause of cancer death among women. “At age 50, women need to make sure they start getting their regular colonoscopy screening,” As catching any abnormal colon polyp growths early can prevent cancer from further developing or spreading.
“Cancers caused by smoking are preventable if you put the cigarettes down,”
More than 13% of women are still smoking cigarettes in the US, despite the evidence that it leads to premature death, heart disease, heart attack and stroke, and lung and other cancers.
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