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Symptoms of constipation and Side effects

Many people have been experiencing constipation. Knowing the symptoms and side effects of constipation can help to avoid the condition.

Almost everyone may experience this condition at any given time. Although it’s not a serious condition, it causes discomfort. That’s why it’s important to treat it the soonest possible time and keep your body back on track.

The frequency of bowel movement varies from one person to another. Some people eliminate their bowel once or twice a week. Others do it three times a day.

If moving your bowel takes three or more days will make the feces or stool harder. Thus, making it more difficult to pass.

Symptoms of constipation

Symptoms of constipation

Aside from the irregular bowel movement, other symptoms of constipation that you should watch for include the following:

  • Small, hard stools
  • Straining bowel movement
  • Belly pain or swollen belly
  • Throwing up
  • A feeling that defecating is not successful

If you’re experiencing more than two of the symptoms cited above for a few months, then it’s about time to seek medical intervention because the condition is considered to be chronic. Better yet, if you’re experiencing persistent and unexplained changes in your bowel movement, you should set an appointment with your healthcare provider.

Apart from knowing the symptoms of constipation, it’s also important to know what causes the condition. Here are some of the factors that cause constipation:

  • Insufficient fiber intake

If your diet lacks enough fiber, there’s great possibility that you will experience constipation. To avoid the condition, you should eat fiber-rich foods like vegetables, fruits, and whole grains. Read which foods that can help you poop.

  • Physical inactivity

Your lifestyle greatly impacts your well-being especially if you’re physically inactive. This is the reason why older adults who don’t engage in physical activity is highly at risk of experiencing constipation. This may be because the metabolism slows down as in the case of people living a sedentary life.

  • Medications

People taking drugs or medications like antidepressants, narcotics, anticonvulsants, antacids, diuretics, and calcium channel blocking drugs can also cause constipation.

  • Aging

As an individual gets older, the metabolism slows down. This results in less intestinal activity because the muscles in your digestive tract don’t work as they used to.

  • Dehydration

Inadequate intake of water or any liquid can make a person dehydrated. However, you should be careful in drinking beverages that contain caffeine as they can worsen the condition. Likewise, alcoholic beverages can make the body dehydrated that’s why they should be avoided by people prone to constipation.

Possible side effects of chronic constipation

If the condition persists and left untreated, it may become chronic and manifest side effects including the following:

  • Hemorrhoids

Straining bowel movements can make the veins around your anus to swell, thus experience hemorrhoids.

  • Anal fissure

Passing a hard and large stool can tear the skin in your anus that is also called as an anal fissure.

  • Fecal impaction

Chronic constipation can lead to fecal impaction. This happens when an individual can’t expel the accumulated stool stuck in the intestines.

  • Rectal prolapse

Rectal prolapse is one of the side effects of constipation. This is due to straining of bowel movement that causes the intestine to protrude from the anus.

Constipation is not a serious condition as it can be treated naturally by eating foods that are high in fiber. But, if the condition becomes chronic it is recommended to consult your doctor the soonest possible time.

Health Benefits and Uses of Apple Cider Vinegar

Apple cider vinegar has been used for many years as a health tonic drink. It is known to provide many health benefits and also helps for weight loss.

What is Apple Cider Vinegar

Apple Cider VinegarApple cider vinegar is very common in every home. It is a liquid that’s made from fermented, tart apples (using the whole apple, not just the flesh).

It’s because this miracle liquid can be used as first aid to many emergencies. There are many reasons why you should have ACV at home.

It can be used for various reasons such as for detoxification, improves metabolism, and boosts energy. You can also use it to whiten your teeth, conditioning your hair and for cleaning the house.-

Nutrition Facts

  • Calories 22
  • Sodium 5 mg
  • Potassium 73 mg
  • Total Carbohydrate 0.9 g
  • Sugar 0.4 g

Sources include: USDA

Top 20 Benefits of Apple Cider Vinegar (uses and benefits of apple cider vinegar)

Medical researchers revealed that apple cider vinegar can help lower blood pressure, acid reflux, and improve diabetes as well as in weight loss. The powerful healing compounds of ACV including acetic acid, magnesium, potassium, enzymes, and probiotics make it beneficial to one’s health.

The acetic acid content promotes the growth of good bacteria while killing the bad bacteria. It works as a natural antibiotic that’s why apple cider vinegar is beneficial to skin, immunity, and digestion without worrying any side effects.

Likewise, it is also packed with polyphenols that prevent the formation of osteoporosis, cancers, diabetes, cardiovascular diseases, and neurodegenerative diseases such as Alzheimer’s.

Here are some of the used and benefits of apple cider vinegar:

  1. Body detox

Taking unfiltered apple cider vinegar is a lymphatic and liver tonic that helps to cleanse your body. It also stimulates the cardiovascular system, balances the body’s pH, lymphatic drainage, and bowel motility.

  1. Natural hair conditioner

If you want to give your hair a glow, you can use apple cider vinegar as a natural hair conditioner. All you have to do is to mix 1 cup of water and 1 tablespoon of organic ACV. Use it after shampooing three times a week to achieve the best results. It will add shine and luster to your hair and makes it soft and smooth.

  1. Natural remedy for heartburn and acid reflux

Lack of probiotics and enzymes, as well as imbalanced stomach pH, are some of the factors that cause heartburn and acid reflux. The good thing is that apple cider has all of those nutrients. You can make your own tonic drink by mixing 1 tablespoon of ACV to one cup of water. To relieve acid reflux, you can drink the mixture five minutes before meals.

  1. Whitens the teeth

If you’re embarrassed about your yellowish teeth, worry no more because you can rub the apple cider vinegar on your teeth. The pH content of the ACV removes the stains making your teeth naturally white. Rinse your mouth after a minute to avoid damage to the teeth enamel (1).

  1. Balances body’s pH

ACV contains acetic acid that is acidic in nature. But, there’s nothing to worry because it gives a more alkaline effect that is beneficial to your body. It balances the pH balance of your body, thus reduces the risks of developing chronic illnesses like cancer (2, 3, 4, 5).

  1. Boost probiotics and kill Candida

Many people were affected by yeast and candida. This health condition manifests side effects like lack of energy, digestive issues, bad breath, and UTI. ACV can help relieve the condition as it contains probiotics and a certain type of acid that kill off candida while promoting the growth of probiotics. You can take 1 tablespoon of ACV three times a day to remedy candida, but you should refrain from sugar.

  1. Boosts metabolism and supports weight loss

According to a study, consuming ACV helps to achieve positive results for your weight loss efforts. Apple cider vinegar reduces sugar cravings and facilitates detoxification and eventually stimulates fat loss. Weight loss experts recommend consuming a tablespoon of ACV with a glass of water with empty stomach in the morning. To achieve the best results, do it for forty days.

  1. Soothe sunburn

To alleviate the discomfort of sunburn, you can use apple cider vinegar. Mix a cup of ACV in a lukewarm bath. Add lavender essential oil and ¼ cup of coconut oil to treat the sunburn. You can also apply directly the ACV on the affected areas. Apply the ACV at night to ensure that you won’t be exposed to the sun after application.

  1. Natural household cleaner

The pH content and antibacterial properties of apple cider vinegar are ideal natural household cleaner. All you have to do is to mix 50% of ACV with 50% of water. You can spray the mixture in windows and counters.

If the drainage is blocked, you can pour ACV on the drainage after sprinkling baking soda. Grease in the kitchen can be removed easily by wiping a cloth with apple cider vinegar and baking soda. Adding a tablespoon of ACV to the mop will eliminate the odor from your house, thus leave a refreshing smell.

  1. Regulates the blood sugar levels

Apple cider vinegar contains acetic acid that has the ability to regulate the blood sugar levels. You can add the ACV to salads and pasta so that you can enjoy its benefits. Medical research had proved that ACV can improve both the insulin responses and sensitivity (6, 7, 8, 9).

  1. Skin toner

Acne breakout is very common to most teenage girls due to hormonal changes and environmental factors (10, 11). The pH content of the apple cider vinegar can cleanse the pores and make them shrink. Thus, bacteria and dust particles won’t enter the pores and prevent infections. It can also heal eczema and other skin issues. All you have to do is to put ACV on a cotton swab and apply it on the affected areas. Wash it with cold water after 10 minutes. Read more how to use Apple Cider Vinegar for Acne.

  1. Keep allergies away

The acetic acid or ascorbic acid is also known as Vitamin C. Apple cider vinegar contains acetic acid that keeps you away from allergies. It breaks the mucous in your body and clears up the lymphatic drainage. You can add 2 tablespoons of ACV in a large glass of water and drink the mixture three times a day to alleviate allergies. The acetic acid and probiotics will treat the allergy in a day or two.

  1. Reduces the blood pressure

Anyone who is experiencing hypertension should always keep ACV at hand. A study showed that consuming ACV can lower the triglycerides, thus reduces blood pressure. All you have to do is to take apple cider vinegar either in a glass of water or in your recipe. See how it will lower the cholesterol level and blood pressure.

  1. Heals skin allergies

Skin allergies like psoriasis and eczema can be cured by ACV. Make a mixture of water and apple cider vinegar and apply it on the area affected by the skin allergy three times daily. The anti-fungal and antibacterial compounds present in apple cider vinegar can help to remedy skin allergies. You can also mix oil or oregano or coconut oil with ACV.

  1. Repels fleas and ticks from your pets

If you notice that your pets have fleas and ticks, you can make a solution by mixing equal amount of water and ACV. Put the mixture in a spray bottle and spray it on your pet’s hair, but make sure to avoid the eyes. You can also soak your pet in an apple cider vinegar solution to solve flea infestation the soonest possible time.

  1. Natural remedy for varicose veins

If you notice that your varicose veins are bulging, you should consider using apple cider vinegar. All you have to do is to mix ACV with witch hazel and rub the mixture on your bulging veins. The inflammation of the veins will reduce and eventually improves the circulation of blood in the vein walls. You can see improvement within two weeks of applying the mixture on the varicose veins.

  1. Removes Warts

Warts give a strange and nasty feeling that’s why it’s important to get rid of it. Apple cider vinegar can help you to remove warts (12, 13). Apply ACV on warts and wrap it bandage for about four hours. You will notice that the size of warts had reduced. After two hours, you can repeat the procedure and double the time. Remove the bandage and you will see that wart is removed.

  1. Natural deodorant

The yeast and bad bacteria can cause body odor. If you sweat a lot, most likely your armpit stay damp making it a favorable breeding place for bad bacteria. To avoid the bad smell, you can mix a little baking soda with apple cider vinegar. Apply the mixture to your armpits and other areas of your body that sweat a lot.

  1. Weight reduction

Many weight loss experts recommend apple cider vinegar to assist in losing weight. You can mix a tablespoon of ACV in a glass of water and drink it before breakfast on an empty stomach.

  1. Reduces inflammation and swelling

The potassium content of raw or organic apple cider vinegar reduces inflammation and swelling. That’s why if you suffer from poison ivy you should take ACV to flush out the poison out from your skin and heal poison ivy quickly.

How to Take Apple Cider Vinegar?

Apple Cider vinegar is known to provide various health benefits, but do you how to take ACV the right way?

One option is to make a mixture of ACV and fruit juice and drink the tonic before each meal. Mix 2 tbsp. of ACV with 1 cup of grapefruit juice in a glass, stir well. You can use other juice, but avoid using juice cocktails that contain more sugar and those that have a higher content of vitamin C.

Another way to take ACV is adding it to salad dressing. If you can’t tolerate the taste of ACV, you can add it to salad dressing. Add 2 tbsp. of ACV in the dressing along with organic oils. Eating snacks with apple cider vinegar can curb cravings.

You can also take ACV with garcinia cambogia to boost your weight loss effort.

How to Make ACV Taste Better?

In spite of the fact that ACV is loaded with health benefits, it tastes extremely unpleasant. The good thing is that there are some ways to enhance the taste of apple cider vinegar.

  • Sweetened: Combining three tsp. of apple cider vinegar and one tbsp. of raw and mix it with two cups of water can make the taste sweet.
  • Juiced: Mix the apple cider vinegar with water and grape or apple juice. You can add Stevia and some cinnamon to make a delicious tonic drink.
  • Tea: Combine apple cider vinegar, water, honey, and cinnamon. Bring it to boil and drink it as a tea.
  • Green smoothie: You won’t identify the taste of ACV if you will mix it when making a green smoothie. You can use whole apple, baby spinach, zucchini, and walnuts in making a green smoothie.

Where To Buy

It’s very easy to find apple cider vinegar as it is available in most groceries and supermarkets. You can also buy ACV from online stores, but make sure to buy from reputable online sellers. We recommend you to buy Braggs apple cider vinegar.

Is Tilapia Good For You?

Tilapia is a white fish, easily available at an affordable cost. According to www.ers.usda.gov data, Americans ate 475 million pounds of tilapia last year.

Depending on your taste buds, If you don’t like fishy seafood, tilapia is very mild, and it usually assumes the flavor of the sauce you cook it in.

Tilapia is an excellent source of protein, in 100 gm it has 26 gm protein & only 128 calories. It has other nutrients like vitamin& minerals like B vitamins, phosphorus, potassium, selenium.

Tilapia does not have omega 3 fatty acids as compared to other fish like salmon. The comparison goes in such a way in 100gm of tilapia about 200 milligrams of omega 3 is present as in salmon it has 2000 milligrams.

Is Tilapia good for you? Too much eating Tilapia could be bad for you. Here are some reasons why you should not consume Tilapia.

Is Tilapia Good For You

1. Tilapia is Farmed Raised

Most tilapia comes from the farm. Tilapia is one of the hardest types of fish. They can eat almost anything.. Farmers feed tilapia things like pig and chicken poop (1). The diet consists of corn & soy. Which helps to put on weight easily.

Humans should not eat much corn & soy. When we eat farmed tilapia, there is inflammation and other health problems.

2. Omega-6 to Omega-3 Ratio

Tilapia contains more omega 6 fatty acids than it does omega 3. Omega-6 fatty acids are highly controversial can be harmful and increase inflammation if eaten in excess.

Health issues which are dangerous for people who have heart disease, arthritis, asthma, allergy and immune disease (2).

3. Tilapia can increase the risk of cancer

Tilapias are often farmed, they may have up to 10 times more carcinogens than other types of fish. This is directly linked to what the farmers feed tilapia.

Dioxin is one of the dangerous compounds found in tilapia. It takes the body several years to flush out this toxin. This means that dioxin has a long time to do damage to your body (3).

Bottom Line

Frozen tilapia is available in U.S supermarket and is imported from Asia. It is the cheapest way to buy tilapia.

Buying fresh tilapia means you will get higher quality & less damage.

There is no completion to eat tilapia, eating seafood like salmon is a much better option. It helps in boosting your brain, fighting inflammation, you also get the required nutrients, protein, and omega 3 in your balanced diet.

Eating tilapia for better health, it’s better to choose high-quality fish or a cod liver oil supplement.

Eating tilapia won’t kill you, but will not give you a better health.

How Long Does it Take to Lower Cholesterol

Have you check your cholesterol level regularly?

The cholesterol level of an individual is closely associated to the heart health. That’s why health professionals recommend to maintain a healthy range of cholesterol level.

There are two types of cholesterol such as the low-density lipoprotein or the “bad” cholesterol and the high-density lipoprotein or the “good” cholesterol.

In the United States, almost 73.5 million of adults are experiencing high level of LDL that put them at a double risk of developing heart disease.

What is cholesterol?

Cholesterol is a fatty, waxy substance present in our body and flows through the bloodstream. A certain amount of cholesterol is needed by your body to function properly. Cholesterol along with lipoproteins flow throughout your body. However, the lipoproteins are soluble proteins that are responsible in transporting fats in your body.

The function of LDL or the bad cholesterol is to carry the cholesterol into your blood vessels and body tissues. If too much LDL is deposited in your body, there’s great possibility that the excess amount of cholesterol is deposited along the walls of the blood vessels. This condition can lead to stroke or heart attack.

On the other hand, the good cholesterol or the HDL works on transporting the cholesterol from the blood vessels and body tissues back to the liver where it is eliminated from your body. Thus, the main function of HDL is to protect you from the risk of developing heart disease.

What is the ideal level of cholesterol?

The ideal or healthy amount of total cholesterol is about 199 mg/dL or lower than that. If the level of your cholesterol is 240 mg/dL or more, then you should be careful because it is higher than the recommended amount and may cause adverse effect to your health. If the range is between 200 to 239 mg/dL, it is within the borderline.

For the LDL, it is recommended to maintain 100 mg/dL or lower than that and the higher level is 160 mg/dL or beyond. 130 to 159 mg/dL is within the borderline level that is tolerable.

It is recommended to have regular checkup of your cholesterol every 4 to 6 years when you reach the age of 20.

How high is too high

Best Ways to Lower Cholesterol

Once you are diagnosed of high cholesterol level, you should ensure to act immediately on how to reduce it. Your doctor may prescribe medication, but there are simple and natural ways to lower the cholesterol level.

 – Lifestyle changes

Practicing a healthy lifestyle is the key to prevent the risk of developing health conditions. Lifestyle changes can help to lower the cholesterol level. Dr. Eugenia Gianos said that lifestyle and dietary changes can lower the cholesterol level by 20 percent, but may also vary on how the person practices it.

Usually, it takes about 3 to 6 months to lower the cholesterol level by doing regular exercise and healthy diet. But, the changes are noticeable shortly in men than women.

 – Diet

Included in the lifestyle changes is improving your diet as it plays significant role to lower the cholesterol level. This is possible by reducing intake of saturated fat and increasing the dietary fiber.

You should avoid consuming hyper processed foods that are harmful to your heart. Likewise, fatty foods can clog your artery that may lead to stroke and other heart problems.

With this you should avoid if not reduce intake of saturated fats and trans fats that that easily raise bad cholesterol and heart-damaging. Instead, you should increase intake of omega-3 fatty acids that can protect you from heart disease.

It does not necessarily mean to become a complete vegetarian to maintain the healthy range of cholesterol level. Consuming more fruits and vegetables as well as fiber rich foods. Plant foods are high in soluble fiber that is beneficial in lowering the bad cholesterol or LDL levels.

Plant proteins also help to lower the cholesterol level. That’s why you should include plant proteins and other products like soybeans, soymilk, and tofu. It is also recommended to eat whole grains to reduce both the LDL and total cholesterol level as well as support healthy heart.

Read More:  21 DIY Natural Home Remedies For High Blood Pressure (Hypertension)

 – Exercise

Regular exercise is another natural way to lower the cholesterol level. Aside from weight loss benefits, you can also expect cardiovascular benefits through exercise. Aerobic exercise enhances the HDL level, thus protect you from heart disease.

Exercise along with healthy eating can help in lowering the cholesterol level. This means that to maintain the healthy level of cholesterol, an individual should avoid poor eating habits and sedentary lifestyle.

Mean Changes in Plasma HDL Cholesterol and LDL Cholesterol Levels in the Study Groups at One Year.

The vertical lines represent 95 percent confidence intervals. Significance levels, after Bonferroni’s adjustment for the six pairwise comparisons, are indicated as follows: the asterisk denotes P<0.05 for the comparison with the control group, the dagger P<0.001 for the comparison with the control group, and the double dagger P<0.001 for the comparison with the exercise group. Source: nejm.org

Does lowering your cholesterol protect you from ever having a heart attack?

Cholesterol plays important part in our body to make hormones, digestive fluids, and Vitamin D. That’s why cholesterol itself is not bad because it helps the organs to function properly.

However, if the LDL is more than the normal level, then it can be a problem. This issue increases the risk of developing heart disease and stroke, as well as can cause severe damage to the arteries.

Lowering the cholesterol level in a way can protect you from the risk of heart attack. If there’s too much bad cholesterol in your body, most likely it will clog the arteries.

When the arteries hardened, you may experience atherosclerosis that prevents the blood to flow throughout the arteries. This puts pressure to your heart to push blood. Likewise, the plaque accumulated in the arteries can lead to heart disease.

When the coronary arteries are blocked by plaque, the flow of oxygen-rich blood towards the heart muscle is disrupted. This problem may cause angina that is a warning that you’re at risk of experiencing heart attack.

Therefore, to avoid heart attack you should ensure that your arteries are not blocked and the blood can flow freely throughout them.

What role does genetics play in determining cholesterol levels?

Studies showed that there are several factors that affects the cholesterol level and genetics is one of those. Most likely, if a close relative or member of the family experience high cholesterol level, there’s great possibility that you may also experience such health condition.

When high cholesterol level runs on your family, it is called as familial hypercholesterolemia. This is possible as the genes of the parents were passed to the children, thus the level of cholesterol in the blood also increases.

People having familial hypercholesterolemia are unable to regulate or control the cholesterol level in spite of lifestyle choices, diet, and exercise. Instead, they need to take medications.

To know if familial hypercholesterolemia runs in your family, a genetic testing can be done. This will identify the faulty genes. If the result of the test is positive, your doctor will recommend frequent lipid panels screenings. This is the best way to create a monitoring plan and rule out the best treatment.

Final Words

Regardless of the factor that cause high cholesterol level, it’s important to manage it properly. You should consult your doctor immediately to avoid developing health complications.

To lower the cholesterol level, you should practice healthy lifestyle, good eating habits, perform regular exercise, avoid using substance, and take the medications prescribed by your healthcare provider.

Foods That Help You Poop

Knowing the foods that can help you poop is a great help to relieve constipation.

Constipation can affect anyone both children and adults. It is a problem of the digestive system manifested by difficulty in expelling feces. This condition happens when the colon absorbs too much water from the food taken.

Foods That Help You Poop

What is constipation?

If the colon absorbs more water and the food moves slower in the digestive tract, the feces become hard and dry. Thus, defecation becomes very painful.

There are several factors that cause constipation such as the age, medications and physical inactivity. Constipation can be resolve by changing lifestyle and eating habit. Some foods that are the culprits why you suffer from constipation.

According to the Institute of Medicine, the recommended fiber intake of men below 50 years of age is 38 grams a day. While women below 50 years old should consume 25 grams of fiber everyday. The fiber requirements of adults 50 years old and above is lower, 21 grams for women and 30 grams for men, as the food consumption in this age group decreases.

Aside from drinking more water, there are several foods that can help to soften the feces, thus makes defecation a lot easier and effortless.

Fiber Rich Foods that Relieve Constipation

  • Aloe vera juice

Aloe vera juice is a bottled beverage that you can find in many stores. The juice was extracted from the aloe vera plant that is commonly used as a laxative. In fact, many laxative products contain aloe. You can start drinking 2 ounces of the juice and increase to 8 ounces as you progress.

  • Broccoli

Research revealed that if you don’t eat more fruits and vegetables, most likely you will experience constipation. Broccoli is one of the vegetables that is high in insoluble fiber. That’s why it’s important to include this green vegetable in your diet.

  • Cereal

If you will eat cereal makes sure that it is high fiber. The fiber content in the cereal makes the feces to soften in the colon, thus makes defecation easier. Choose a cereal that contains more than 5 grams of fiber each serving.

  • Coffee

Perhaps, you will wonder how coffee can aid constipation. Coffee offers many health benefits such as improving your memory and circulation. The antioxidant content of coffee also stimulates the movement in your colon. It makes the muscle in your colon to contract, thus prevent constipation.  That’s why having a cup of coffee in the morning can be a great idea for those people who frequently suffer from constipation.

  • Dried fruit

Experts recommend consuming dried fruits if you are experiencing constipation. Although the water content of the fruit is extracted, the nutrients are still intact. Most of the dried fruits contain antioxidants and high in fiber that plays a great role in improving your bowel movement and other health benefits.

  • Fresh fruits

Fresh fruits like pears, plums, oranges, berries, strawberries and apples help to relieve constipation. These fruits are high in fiber that doesn’t only soften the feces, but also push the bowels out. Likewise, some of these fruits contain naringenin, a flavonol that has laxative effect that treats constipation.

  • Green beans

If your stomach can’t tolerate traditional beans, give a try with green beans. The good thing about green beans is that they are high in fiber, but lower in carbs and protein. Thus, they can fight constipation better. Other variants of beans have gassy side effects, but the green beans don’t have because it contains a little amount of fermentable sugars.

  • Kiwi

Fruits that contain more fruit sugar or fructose can cause gas that can make your tummy to bloat. Kiwi is different because it contains lower sugar, but high in fiber. Eating a cup of kiwi, you can obtain 5 grams of fiber and other nutrients like vitamin C needed by your body.

  • Nuts and seeds

Nuts and seeds can relieve constipation. Consuming flaxseeds is a good idea because it can load you up with fiber. However, you should not eat flaxseeds alone because it is difficult to digest. Instead, you can add a scoop of flaxseeds to oatmeal, salad or smoothies. Choose the ground flaxseeds to get the health benefit from it. Likewise, flaxseeds are high in omega 3 that is good for the heart.

Another is almonds that are full of attributes such as heart-healthy fats and soluble fiber. Almonds are great for snacks.

  • Oatmeal

Oatmeal contains oat grains that are high in both soluble fiber and insoluble fiber that promotes healthy heart and help with digestive problems. The insoluble fiber assists the food to pass quickly in your stomach and intestines. The soluble fiber easily dissolves in water that forms like a gel inside your stomach.

Thus, these two types of fiber bulk up and soften the stool, thus makes it easier to eliminate.

  • Popcorn

Popcorn is indeed a favorite snack of many people. Eating a plain popcorn loads up your day with fiber. Three cups of popcorn contain 3 grams of fiber, but you don’t have to worry about the calorie intake because it only has 93 calories.

  • Spinach

A cup of spinach isn’t only high in fiber, but also a great source of magnesium. The mineral content along with fiber makes the colon muscles to contract and helps to draw more water into your tummy making it easier to flush the stool out. Consuming spinach and other magnesium-rich foods is a good idea to prevent constipation.

  • Sweet potato and Baked Potatoes

Sweet potatoes are packed with powerful nutritional benefits. This root crop has higher content of fiber that prevents constipation. Thus, promote healthy digestive tract and regular bowel movement. In the same manner, baked potatoes are also nutritious not to mention the fact that it does not contain fat.

  • Whole-Grain Bread

Whole grain bread provides superior nutrition including vitamins, minerals, protein, phytochemicals and fibers. Consuming whole grain bread doesn’t only improve the bowel movement, but also reduces the risks of developing other diseases like type 2 diabetes, hypertension and colorectal cancer.

  • Yogurt

If you’re suffering from constipation frequently, health experts would recommend to stay away from dairy products. But, yogurt is an exemption to the rule because it contains lactobacillus bacteria that stimulates regular bowel movement. Likewise, the probiotic content supports healthy tummy.

Fiber Rich Foods list
Image source: doctoroz.com

Final words

Constipation may happen if you’re eating foods that are low in fiber and high in fats. Keep in mind that fat is difficult to digest, thus fatty foods pass through the small intestine and colon slower.

Aside from drinking adequate amount of water, you should eat those foods listed above that relieves constipation. However, if the condition persists, you should call your doctor to treat the problem and rule out the right solution for it.

21 Health Benefits of Potatoes

Potatoes are considered as comfort food and it can be consumed either baked, mashed or roasted. They’re one of the staple food throughout the world as they are harvested year-round.

This crop belongs to Solanaceae or nightshade family including eggplants, tomatoes and peppers. They offer high level of satiety that’s why they’re often included in many recipes and diet.

As per the laboratory tests conducted, traditional potatoes have 12 other chemicals that can cause hormone problems, 7 reproductive toxins, 6 cancer causing substances and 7 neurotoxis. To avoid those noxious effects, it is recommended to use organic potatoes.

Potatoes that are grown organically contains the most nutrients that they supposed to have.  They can be good addition to your diet, but make sure to choose the right and safe way of cooking them.

To know whether potatoes are healthy or not, it makes sense determining the health benefits that you can enjoy from them.

Potatoes

Health Benefits of Potatoes

  1. Lowers blood pressure

Potatoes contain compounds called as kukoamines that initiate lowering blood pressure. There are different factors that trigger high blood pressure such as stress, poor digestion, diabetes and food content (1, 2).

This root crop has higher content of vitamin C and fiber that can lower blood pressure and help treat indigestion. Likewise, potatoes are packed with fiber that also reduces the cholesterol levels and improves your body’s insulin function.

Thus, potatoes are indeed beneficial for those people who want to drop high blood pressure.

  1. Alleviate inflammation

As there are many nutritional values present in potatoes, we can say that they are also capable of treating other health conditions.

A potato can relieve inflammation in the intestines or digestive system. Anyone who has mouth ulcers should consider adding potatoes to the diet (3).

However, some people believed that potatoes can spike the symptoms of arthritis. The good thing is that the Arthritis Foundation claimed that there’s no scientific evidence regarding such hypothesis.

  1. Promotes healthy skin

Aside from vitamin C, potatoes contain other nutrients that promotes healthy skin such as zinc, potassium, pyridoxine, phosphorus and magnesium.

These nutrients protect your skin from harmful elements caused by environmental conditions like smoke, sun and pollution. Thus, prevents acne and psoriasis.

Likewise, vitamin C enhances collagen that is helpful to smoothen wrinkles and boosts skin texture. It can also cure blemishes and pimples (4).

Applying the pulp on burns gives relief and healing. Smashed potatoes work best to soften and clean the skin particularly at the back of your hands and around elbows.

Consuming a potato regularly gives you the benefit to obtain all the nutrients that can make your skin smooth and supple.

  1. Improves athletic performance

Potatoes have the ability to restore electrolyte balance making it helpful for those who work out or who engage in physical activities.

When an individual sweat out, most of the electrolytes are depleted. With this, it’s important to add potatoes in your diet so that the potassium and sodium depleted from your body will be replaced.

It’s essential to replenish the lost electrolytes as they are vital to different functions of your body.  Otherwise, you may experience muscle cramps.

  1. Relieves diarrhea

Diarrhea is a health condition that would make you dehydrated and powerless. This makes sense consuming food that contain modest amount of carbohydrate such as a potato.

It also has high content of fiber that’s why it’s easy to digest. Although potatoes can relieve diarrhea but you should eat them in moderation. Otherwise, it may give a mild laxative effect.

  1. Build your cells

Potatoes have high content of vitamin B6. It makes this crop as a health-promoting food. This B vitamin is involved in hundreds of enzymatic reactions.

Enzymes initiate chemical reaction, thus they are active in your body. Vitamin B6 plays a big role for the synthesis of amino acids and protein.

Consuming potatoes can build new cells through the nucleic and amino acids present in vitamin B6. Likewise, the production of heme and phospholipids also depends on the presence of vitamin B6.

  1. Enhances nervous system activity

Vitamin B6 is essential in most activities of the nervous system. It is required for the creation of amines, a neurotransmitter that transmit the messages from one nerve to another.

This neurotransmitter is necessary for the production of serotonin and lack of this neurotransmitter may lead to depression.

Other hormones that require the help of vitamin B6 are melatonin, norepinephrine and epinephrine.  They are dependent to this vitamin for their production.

Thus, to increase the production of these hormones, you should add potatoes in your diet.

  1. Supports cardiovascular health

Again, vitamin B6 is essential to a chemical process called as methylation. This process is important to ensure cardiovascular health. It changes a dangerous molecule into benign substance.

Eating foods that have higher content of vitamin B6 can reduce the homocysteine level. With this, you can integrate potatoes in your diet to prevent developing cardiovascular issues like heart disease.

  1. Helps gain weight

Apparently, most vegetables are linked to weight loss. But, potatoes work in contrast because it helps you gain weight in a healthy way.

Potatoes have higher content of carbohydrates but low in protein. People who want to gain weight should add potatoes in their diet.

Unlike other foods that have higher amount of carbohydrates, potatoes contain B-complex and vitamin C that work in regulated absorption of carbohydrates.

In fact, many athletes include potatoes in their diet so that they have large reserve of energy needed during competition.

  1. Improves digestion

Foods that contain carbohydrates aid in digestion. However, you should not overeat potatoes as they may cause acidity.

Consuming raw and cold potatoes provides high content of fiber. It increases production of gastric acid and stimulates peristaltic motion, thus improves digestion.

As they promote healthy digestive tract, your body will be protected against various health conditions such as colorectal cancer.

  1. Prevents scurvy

A scurvy is a health condition caused by deficiency in vitamin C. It is manifested by bleeding and swollen gums as well as reopening of healed wounds.

This condition is very common especially to poorly nourished individuals. Eating potatoes, this disease can be prevented through the vitamin C content.

  1. Alleviates symptoms of rheumatism

Potatoes are good for rheumatism because they are high in magnesium and calcium. A study revealed that a potato can suppress the symptoms of type II collagen-induced arthritis or CIA.

You can also use the water utilized from boiling potatoes to relieve the inflammation and the pain associated to rheumatism.

However, rheumatic people should follow a balance intake of potato to avoid increase of body weight.

  1. Averts cancer

Some varieties of potato have higher amount of vitamin A and flavonoid antioxidants that averts development of cancer.

The antioxidant effect of potato is higher than onions, bell peppers and carrots as per the study of the Journal of Food Science due to the presence of patatin and quercetin. This means that potato has anti-tumor and anti-cancer properties.

The presence of folate in potatoes is a great help in DNA synthesis and repair. Thus, they prevent mutations of cancer cells in the DNA.

  1. Prevents heart disease

Other compounds present in potatoes are carotenoids including zeaxanthin and lutein. Carotenoids play big role to promote healthy heart and help the internal organs to function properly.

But, you should consume the right and recommended amount of potatoes to avoid increase in blood sugar levels that may trigger obesity and heart problem.

The amount of cholesterol present in the blood is also controlled due to the fiber content in potatoes, thus reducing the risk of developing heart disease (5, 6, 7).

  1. Boosts brain function

The oxygen supply, certain hormones, glucose level, amino acids, fatty acids and vitamin B complex are essential for proper brain function.

All those compounds are present in potatoes that positively impacts the brain function along with phosphorus and zinc.

In addition, vitamin B6 is important to maintain neurological health. It also stimulates production of useful brain chemicals like serotonin, norepinephrine and dopamine.

Thus, eating potato reduces experiencing depression, stress and ADHD. It’s also important to maintain healthy level of blood sugar to ensure proper brain function.

Slight increase in the blood glucose levels will spare your brain from becoming tired, therefore boosts cognitive functions.

Other nutrients present in potatoes include iron and potassium that are linked to optimal brain function. Likewise, the vasodilating properties of potassium allows your brain to get enough blood.

  1. Relieves depressive and premenstrual symptoms

Vitamin B6 is known to be an effective treatment for premenstrual syndrome. This condition can cause depression to an individual. Thus, consuming potato can prevent experiencing PMS and depression.

  1. Averts kidney stone formation

If the level of uric acid in your blood is high, there’s great possibility to experience kidney stone formation.

Foods high in protein can cause this condition specifically animal protein including eggs, milk, shrimp, fish, turkey and meat.

You should also avoid foods that can increase uric acid level like raw plantains and spinach.

Iron and calcium can prevent kidney stones formation and potatoes are the best option. Magnesium also prevents accumulation of calcium in the kidney.

  1. Boosts immunity

Having enough vitamin C in your body protects you from acquiring illnesses like common cold. It’s because vitamin C boosts immunity that is very important for overall health.

  1. Supports better sleep

A research showed that foods having high glycemic index like potatoes, pasta, bread and white rice are helpful to promote better sleep.  But, they should be eaten an hour before going to bed.

  1. Stimulates production of red blood cells

Potatoes contain vitamin B6 that plays significant role in the production of red blood cells. It reduces the chemical homocysteine present in your body that is linked to developing degenerative diseases.

Make sure to have adequate amount of vitamin B6 to avoid developing cardiovascular disease.

  1. Rich in choline

Choline is a versatile yet important nutrient present in potatoes. Your body can produce choline but it’s not enough that’s why you should get some choline from the food you eat.

This nutrient reduces chronic inflammation, aids in fat absorption and transmission of nerve impulses. It also improves muscle movement, memory, sleep and learning.

Potatoes Nutritional Value

Amount Per 1 Potato medium (2-1/4″ to 3-1/4″ dia) (213 g)

Calories 163
% Daily Value*
Total Fat 0.2 g 0%
Saturated fat 0.1 g 0%
Polyunsaturated fat 0.1 g
Monounsaturated fat 0 g
Cholesterol 0 mg 0%
Sodium 13 mg 0%
Potassium 897 mg 25%
Total Carbohydrate 37 g 12%
Dietary fiber 4.7 g 18%
Sugar 1.7 g
Protein 4.3 g 8%
Vitamin A 0% Vitamin C 70%
Calcium 2% Iron 9%
Vitamin D 0% Vitamin B-6 30%
Vitamin B-12 0% Magnesium 12%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Sources include: USDA

It’s necessary to integrate potato in your diet to ensure that you can get all the nutrients present in it. Potatoes are cholesterol-free, sodium-free and fat-free, and they’re also packed with vitamins and minerals.

However, you should know the correct way of preparing potatoes to reap all the health benefits discussed above.