Health Benefits of Walnuts and Almonds.

19 Dec 2020 one comment paathey_user

If you are a huge fan of Walnuts and Almonds, this blog highlights why YOU are an amazing person and continue eating them in future.

Whenever you peruse through snack options in a store, looking for a fulfilling yet healthy option often turns out to be really challenging. This is where you might consider nuts, such as almonds or walnuts. They are healthy snacking options with rich reserves of protein, fibre, and energy.

 

I like almonds as a snack – keeps your energy up but doesn’t fill you up.

 

However, even in the choice between almonds and walnuts, there are certain things which need to be kept in mind.

 

1. Energy content: Almonds contain 14 grams worth of fat, and 164 calories whereas walnuts contain approximately 18 grams of fat but give 185 calories. Thus, we find that walnuts contain a slightly higher amount of fat than almonds, but provide more energy in the form of calories.

 

2. Protein content: Almonds and walnuts are both protein powerhouses – containing 13% and 9% of protein content respectively. Thus, both these nuts are great sources of protein.

 

3. Mineral content: Both almonds and walnuts are rich in various kinds of minerals. When it comes to Iron, which is essential for muscle health and blood formation, both nuts contain very similar amounts (approx. 5%). Almonds pack 19% magnesium – essential for strong bones, compared to the 11% in walnuts. Walnuts, however, have very high amounts of copper (50%) and manganese (54%) which prove to be useful in reducing symptoms of PMS as compared to almonds.

4. Fibre content: Fiber, which plays a vital role in completing the process of digestion, is another component that these nuts pack healthy amounts of. Almonds contain 16% fiber whereas walnuts have 8%.

 

5. Vitamin content: While walnuts contain 12% Vitamin B6, compared to the 3% in almonds, the real point of difference between these two highly healthy nuts is in their content of Vitamin E – essential for healthy skin and eyes. Almonds contain almost 48% of it, whereas walnuts contain only about 2% of the same.

 

Thus, we get a fair idea about the high nutritional content for both these nuts. They are both essential, especially if they can be incorporated into our diets in the correct proportions.

Myth and Facts For Diabetes:

19 Dec 2020 one comment paathey_user

A special blog for the ever-growing global disease that restrains many people from enjoying what they love to eat.

Eat Smart for Sports

19 Dec 2020 one comment paathey_user

Learn the secrets behind eating the right food for your body’s need during sports activities.

A person, in order to be a successful sportsman or sportswoman needs to take a good care of his or her diet plans on a daily basis. They need more energy, proteins, vitamins, calories, minerals, carbohydrates and fats than other people, who are not involved in sports. Also, the requirement of energy varies in different sportsperson.

 

“Today more than 95% of all chronic disease is caused by food choice, toxic food ingredients, nutritional deficiencies, and lack of physical exercise.” – Mike Adams

 

Gym goer, fitness enthusiast, fitness model, choreographer, Elite athletes, Marathon runners all fall in this category. Based on their sports Nutrition requirement is different.

 

The different requirements in the diets of a sportsman are explained as follows:

 

1.    Carbohydrates: It is found in whole grains and fruits. Also the diet should comprise of foods rich in fiber.

 

2. Proteins: Proteins are the building blocks of the body which is why a sportsperson need it the most. It builds their immunity and increases the ability of the body to handle physical stress and strain. It is found in chicken, fish egg whites, milk, yoghurts, beans etc.

 

3. Fats: They are required for the proper lubrication of the bones. They also help in the absorption and transportation of fat soluble vitamins. Have foods with saturated fats like nuts, olive oil, fatty fish, low fat milk and low fat dairy products.

4.    Vitamins & Minerals: Adequate amount of vitamins maintain the health and integrity of the cell bodies in the body. It also fights against the stress by destroying few unnecessary substances in the body and increasing antioxidants.

 

5. Hydration: Proper hydration of the body is essential for a sportsperson in addition to other necessary nutrient requirements since it increases the functionality of the person. This is because proteins might result in constipation in the body the effect of which is nullified by the supply of adequate amount of water.

 

6. Fiber: Apart from these, foods rich in fiber are also required since presence of adequate amount fiber in the body helps in having regular bowel movement in a person.

 

7. Salt intake: Salt is an important ingredient in the diet of the sportsperson since salt is the key source of sodium which has contribution towards keeping one healthy.

Water, Essential Part of Life : An Athletic Perspective.

19 Dec 2020 no comments paathey_user

The poet, W.H. Auden once said, “Thousands have lived without love, not one without water.” These words are scientifically true since the average person can only live for three days without water.

Essential bodily fluids are lost continuously through breathing, perspiration, and frequent urination. According to Mayo Clinic, an adult body consists of approximately 60% water. Depending on the fat content, body’s water content can vary from about 45% (obese individuals) to 70% (lean individuals).

“Water is the driving force of all nature.”

 

Water is so critical for health, growth and development that even minor fluctuations in its balance (just 1% of total body water loss) can adversely affect the body’s physical and mental coordination. Thirst sensations begin once the body has lost 2-3% of water.

 

Role of Water in Nutrition.

 

Sally Barclay, clinician in food science and human nutrition, says “Mild-to-moderate symptoms of dehydration include increased thirst, dry mouth, fatigue, decreased urination, dark-coloured urine, headache, dry skin and dizziness. In severe dehydration, you can see extreme forms of these symptoms and also confusion, sunken eyes, almost no urine output, low blood pressure, rapid heartbeat and fever.”

Barclay further explained that proper hydration can prevent these problems, and also prevent cavities and overheating of the body, promote cardiovascular health, detoxify the body and keep the skin supple.

Do not rely on you thirst Mechanisms to tell you to drink. If you feel thirsty, it is too late. Your body has begun to feel the effects from dehydration and your performance will suffer along with your body. Do not wait that long.

“Pure water is the world’s first and foremost medicine”