Health

Whey protein is making a buzz in the bodybuilding world. It claims to be helpful to those who either want to lose weight or bulk up. Many people have been using it as supplement aside from diets and workouts to achieve the body that they desire.

But, some people are wondering if whey protein makes you gain fat. This is the reason why they are still having second thought to take whey protein.

What is Whey Protein? It is a mixture of proteins isolated from whey. Whey is the liquid part of milk that separates during cheese production.

3 Common Myths About Whey Protein

Myth #1. Does whey protein make you fat?

Whey protein can make you fat if you’ll use it a lot without working out. If you’re taking any macronutrient such as carbohydrate, protein and fat in excess, you should expect to gain weight.

Your body is using some calories per day. However, if you’re taking in more calories than what your body expend, you’ll surely gain weight.

Whey protein isn’t a magic ingredient that can sculpt your athletic, muscular body overnight. If you want to achieve the physique that can be the envy of anyone, the best thing to do is to burn fat through exercise.

Recent study revealed that taking whey protein supplement help to decrease weight in both men and women. The weight loss is noticeable in the waist circumference. Likewise, it can also reduce carbohydrate intake as it makes you fell satiated longer.

Taking a whey protein after workout won’t only make you lose weight but also make you lean.

Myth #2. Whey will make you bulky.

Taking whey protein along with training will increase muscle mass. Bulking up is possible if you’re working out with a slow tempo, yet numerous repetitions and taking in more calorie.

Thus, if you don’t want to gain weight while on a whey protein supplementation, you must train with heavier weights, but less repetitions.

Consuming whey protein shake after a high-intensity exercise will help repair your muscles faster and better. Likewise, it will also improve your performance on your next workout and achieve a lean muscles.

Myth #3. Whey protein isn’t good for long-term health

Some supplements can potentially harm your kidneys and liver when taken for a long period. But, whey protein supplement is believed to be help the brain, liver and vascular system to function properly.

A study showed that protein supplements improves bone density, thus prevents developing osteoporosis.

Whey Protein and Calorie Balance

When you add whey protein to your diet, you also need to adjust the number of calorie intake. This supplement is a good source of calories that’s why it’s important to plan the calorie intake. Take the number of calories depending on your weight goals.

Whey protein supplementation is closely associated both to gaining weight and losing weight. A study showed that whey also aids to loss body fat. It also retains muscle that is essential for managing weight for long-term.

It will make the muscle more metabolically active. Likewise, keeping your muscle tissue more lean increases the chance to burn more calorie. This will eventually boost your metabolism, thus keep off extra weight.

Serving Whey Healthfully

Before taking whey protein diet you should check first with your doctor. Anyone who is experiencing medical condition such as kidney disease should be careful in taking protein supplement as it may pose risk to health.

So, does whey protein make you gain weight or fat?

The answer is No, Whey protein itself will not make you gain weight or fat, because there is nothing in it that vigorously reasons an increase in fat storage. Whey protein is just like other simple which we are having in our daily meal such as eggs, chicken and fish.

It is also important to know the right amount of protein to take depending on your weight goals. The good thing is that you can customize the protein shake by adding fruits, vegetables and other liquids like green tea or almond milk.

The secret to obtain the best positive results when taking whey protein supplement is to count the calorie and follow a diet enough to meet the daily calorie requirement to lose or gain weight.

Mounota

Dietitian with around 3 years of experience in assessing the nutritional needs of patients, counselling individuals, communicating the appropriate nutritional information to other members of the health care team and implementing nutritional care plans by following all the standards.

The coconut water is dubbed to be the “Mother Nature’s sports drink“. It is naturally cholesterol and fat-free, low in calories, rich in potassium and super hydrating. Is Coconut Water Good for You?

Coconut water is the latest health craze, in fact, sports drinks that contain coconut water are being endorsed by celebrities and athletes.

It doesn’t only hydrate your body, but it also promises to help improve health issues from hangover to kidney stones and cancer.

But, is it really capable of providing nutritional value or is it just a hype?

What is Coconut Water?

Coconut water is found inside a green, young coconut that is harvested between 5 to 7 months. It offers a sweet, nutty taste not to mention of being naturally refreshing. It also contains carbohydrate that is easily digested in the form of electrolytes and sugar.

It has been used in tropical countries for centuries as it is deemed to treat various health-related illnesses. As we know that coconut tree is believed to be the tree of life.

Coconut water is a great help during emergency situations as it can be used as IV hydration as it contains high electrolyte.

Knowing all the health benefits of coconut water, food and drink manufacturers used it in making sports drinks.

Nutrition Facts

This liquid is rich in different vitamins and minerals that are essential for human health and phytochemicals as well. It also contains 10 grams of natural sugar and 46 calories each cup of coconut water. The good thing about it is that it is fat-free and has little protein content.

It is a high electrolyte drink because it contains about 600 mg of potassium. It also has 40 mg of sodium and it can suffice about 10% of magnesium and calcium daily needs (1).

Electrolytes play significant role in maintain the normal blood volume and it supports healthy heart. It prevents dehydration and reduce stress and fatigue. It also helps maintain muscle relaxation.

Research showed that coconut water contains cytokinin having anti-cancer properties. These are plant hormones that naturally occur and help in reducing the cancer cells’ growth.

Health Benefits of Coconut Water

Is coconut water good for you? Answer is yes! Coconut water is a healthy, safe beverage helpful for most people. Now, it’s about time to explore the benefits of this liquid supported by research.

1. Rehydrates your body

Coconut water is a perfect thirst quencher.  As it contains high electrolyte, it can rehydrate your body particularly in case of diarrhea, excessive sweating and vomiting (2).

It is suggested to drink coconut water after doing exercise instead of other sports drinks. Aside from boosting rehydration, it can soothe your stomach to improve indigestion, gastroenteritis and acid reflux.

If you’re doing casual exercises, coconut water is a great hydration choice after a workout.

2. Lowers blood pressure

Coconut water prevents high blood pressure. A study showed that drinking this beverage for two weeks will make the systolic count 71% lower and diastolic count 29% lower. It showed that coconut water is more effective in lowering blood pressure than plain water.

The researchers believed that the high potassium content of coconut water can also reduce the risks of developing cardiovascular disease. Aside from potassium, it also has arginine that helps to relax the blood vessels, thus enhance blood circulation (3, 4).

Arginine increases the nitrous oxide levels that is beneficial to cardiovascular function. But, it is best to consume this amino acid and other vitamins and minerals from natural foods and drinks.

When you drink a glass of coconut water regularly, you can expect for reduction of your blood pressure. Even if you don’t suffer from hypertension, you should drink it before bed time to improve your blood circulation.

3. Helps improve kidney functions

Most diets are low in potassium and high in sodium. Sodium promotes fluid retention that’s why it stresses the kidneys. When you eat diet that is high in sodium, it will force your kidney to work harder in order to get rid the excess water.

Drinking a glass of coconut water provides potassium enough to help your kidney eliminate water. Likewise, the diuretic effect of potassium can prevent kidney stone formation.  The arginine also improves the blood circulation in your kidneys.

Coconut water reduces the possibility of forming crystals in the urine (5).

4. Supports heart health

The coconut water is fat and cholesterol-free that’s why it supports heart health. It lowers the LDL or low density lipoprotein or bad cholesterol. By increasing the good cholesterol levels, the risk of developing heart diseases is at bay.

It also decreases the triglyceride levels and liver fat. Coconut water also contains anti-inflammatory, antioxidant and antiplatelet properties that improves circulation. With this, formation of plaque in the arteries is reduced, thus the risks of strokes and heart attacks are decreased (6, 7).

Read: 12 Ways to Increase Your “Good” HDL Cholesterol

5. It resolves upset stomach

Many people believed that indigestion can lead to upset stomach. The truth is, upset stomach may be the result of food allergies and gastrointestinal infections. This can cause symptoms like bloating, nausea, loss of appetite and uneasy feeling.

If you’re experiencing inflamed stomach lining, the best thing to do is to drink coconut water to reduce inflammation through the help of tannins.

On the other hand, if the condition is the result of mild infections, coconut water can resolve the infection through the lauric acid content. Likewise, tannins have antibacterial properties that can treat stomach flu or protozoan infections.

6. Promotes regular bowel movements

To ensure good physical health, you should have regularly. The foods you eat may contain many undesirable and indigestible elements as well as toxins.

It is necessary to eliminate those toxins to avoid obstruction in the digestive tract. Keep in mind that most diseases originated from your gut.

With this, you should drink coconut water regularly so the soluble fiber in it can regulate your bowel movement.

7. Great post-workout drink

Doing strenuous activities can use up most minerals in your body including potassium, sodium, magnesium and calcium.  To avoid electrolyte imbalance and muscle breakdown, you should drink coconut water to replace those minerals immediately.

Instead of drinking other sports drinks, you should drink coconut water as it has enough salt concentration and composition similar to the tissue fluids. That’s why your body can easily absorb it.

In case you had perspired heavily, it follows that too much sodium was eliminated. To replenish the lost sodium, you can add a pinch of sea salt to the coconut water.

During workouts you may lost a lot of water that can lead to dehydration. To keep the proper functioning of every organ and tissue in the body, you must drink coconut water. Otherwise, severe dehydration can cause irregular heartbeat and sudden drop in blood pressure.

Coconut water has the capability to restore the fluid volume in the tissues and in the blood as it contains blood plasma and interstitial fluid.

8. Promotes weight loss

Coconut water is deemed to be helpful to lose weight. This refreshing drink has different bioactive enzymes that boost fat metabolism and help in digestion.

Aside from being a thirst quencher, this low-calorie drink is highly satiating and filling. That’s why it’s a good replacement for high-sugar drinks making it a valuable tool to lose weight.

Additionally, the coconut water has diuretic properties that alleviate bloating and water retention.

9. Lowers blood sugar level

Research showed that coconut water is beneficial for diabetic patients as it can lower the blood sugar levels. The fiber and digestible carb content of this health drink is suitable for a diabetic meal plan (8).

It also contains enough amount of magnesium that is useful to decrease the blood sugar levels and boost insulin sensitivity.

10. Health enhancer

Coconut water isn’t only a healthy thirst quencher but it is also a health enhancer. It has been used as a health tonic in many countries where it is locally available.

This health drink is given to pregnant women and lactating mothers who need extra nutritional inputs. Young malnourished children, convalescents and elderly people were also given coconut water to obtain vitamins and minerals, cytokines and amino acids as well as phytochemicals.

Read : Are Energy Drinks Bad for Your Health?

Final Word

Knowing all the amazing benefits of coconut water, it makes sense adding it to your everyday routine. It’s not a replacement for plain water, but a great option to other high sugar and calorie beverages.

However, think twice before purchasing commercial coconut water. Many of them lack the nutrients present in natural coconut water.

Coconut water is indeed good for you. So, drink up!

Mounota

Dietitian with around 3 years of experience in assessing the nutritional needs of patients, counselling individuals, communicating the appropriate nutritional information to other members of the health care team and implementing nutritional care plans by following all the standards.

Cauliflower is a cruciferous vegetable from Brassica family. It is rich in fiber that makes you feel full longer, thus plays essential role to weight loss and healthy digestive tract as well.

It also contains phytonutrients and antioxidants that fight against cancer. Another nutrient that you can find in cauliflower is choline that enhances your memory, thus improved learning.

In terms of vitamin, minerals and phytonutrient content, cauliflower is included in the top 20 foods. The good thing is that this cruciferous vegetable is packed with nutrients, yet low in calorie.

A cauliflower is nothing but a cabbage with a college education.” — Mark Twain

Interesting Facts About Cauliflower

Labeled as a superfood, cauliflower has healthy attributes, but it’s not well-loved on the dinner table. It is not interesting to look at and eat that’s why it should be cooked creatively.

To enjoy the most of the nutrients of this vegetable, you should avoid prolonged cooking. In fact, cooking it for more than thirty minutes will reduce the health benefits that you can reap from it.

Eating 100 grams of cauliflower you can obtain the following daily nutrition value:

• Vitamin C – 80%
• Vitamin K – 20%
• Vitamin B6 – 10%

Other dietary requirements that you can get from 100 grams of cauliflower include 25 calories, 5g carbohydrates, 0.3g protein, 1.9 g protein, 1.9 g sugar and 2 g fiber. You can also obtain smaller amounts of manganese, potassium, magnesium, phosphorous, calcium, iron, pantothenic acid, riboflavin, niacin and thiamin.

List of Healthy Benefits Offered by Cauliflower

1. Reduces the risk of developing cancer

Cauliflower contains chemopreventive properties that reduces the risk of developing cancer on its early stage (1).

It also works as an anti-mutagen that inhibits the development of the chemically induced carcinogenesis. Likewise, consuming cauliflower helps to stop further reproduction of tumor cells.

Several studies conducted by the Medicine and Biology showed that high intake of cruciferous vegetables can indeed prevents the possibility of developing different types of cancer (2).

2. Promotes cardiovascular health

Cauliflower contains good amount of vitamin K that shows anti-inflammatory properties. This vitamin is an essential nutrient that prevents vitamin K deficiency and hemorrhages.

Vitamin K can also lessen the risk of heart disease, otherwise deficiency of this vitamin doesn’t inhibit the formation of the blood vessel calcification (3).

The presence of sulforaphane in cauliflower helps in maintaining blood vessels that is essential for healthy blood circulation. This way, you’ll be protected from experiencing hypertension, atherosclerosis, stroke and myocardial infarction.

3. Makes your bones stronger

Cauliflower is rich in vitamin C that is necessary for collagen production. Apparently, collagen shields your joints and bones from inflammatory damage.

Studies showed that collagen has therapeutical effects that can treat osteoporosis and osteoarthritis (4).

Sufficient intake of vitamin K is also needed to ensure better bone health and prevent bone loss.

4. Supports brain health

It is necessary to consume foods that are rich in choline. This B vitamin is important for brain development and cauliflower is the best option (5).

Choline and phosphorus are versatile nutrients that aid to repair cell membranes. It also improves muscle movement, learning and memory.

Aside from maintaining cellular membranes, choline also assist in the transmission of nerve impulses, thus reduces chronic inflammation.

Consuming cauliflower is beneficial for your brain health and better cognitive functioning.

5. Fights inflammation

Inflammation is one of the culprits of many chronic diseases today. Although your body has the ability to manage inflammation, but there are instances in which your inflammatory response is not functioning well.

Incorrect inflammatory response can cause damage to your body that may lead to inflammation of organs. Likewise, the anti-inflammatory compounds of cauliflower rid the free radicals out of your body and reduces the oxidative stress.

Consuming a cup of cauliflower daily can boost immunity, keep your body free from harmful bacteria and reduce inflammation.

6. Supports detoxification

The nutrients found in cruciferous vegetables like cauliflower supports detoxification of your body. This vegetable contains a phytonutrient called indole-3-carbinol that activates and regulates the detoxifying enzymes.

A recent study also suggests that indole-3-carbinol exerts anti-fibrosis, anti-tumor, antioxidant, immunomodulatory, detoxification, and anti-inflammation effects in patients with hepatitis (6).

The detoxifying properties of cauliflower are very important for the proper functioning of your liver. If your liver produces detoxifying enzymes, free radical damage is at bay.

7. Improves digestion

The water and fiber content of cauliflower is beneficial to keep your digestive tract healthy. It also lowers the risk of developing colon cancer and prevents constipation.

It’s important to obtain enough fiber regularly to stimulate discharge of toxins through stools and bile.

The dietary fiber also averts gastrointestinal diseases, gastroesophageal reflux disease, duodenal ulcer, colon cancer, obesity, diabetes and cardiovascular diseases.

A study by the Journal of Nutrition showed that eating cauliflower modifies the human gut bacterial communities that eventually improves digestion (7).

8. Helps in pregnancy

This vegetable contains folate that is beneficial for pregnancy. This nutrient prevents neural tube effects in the fetus.

Aside from folate, cauliflower has other vitamins and minerals essential for pregnancy and for overall health of both the baby and the mother (8).

9. Protects from ultraviolet radiation

Research have found out that the sulforaphane content of cauliflower can protect your skin from the damaging effect of the ultraviolet radiation (9). It also secures your body against cellular damage, skin cancer and UV-induced erythema.

10. Stimulates iron absorption

As discussed above, cauliflower has higher content of vitamin C that facilitates better iron absorption.

Vitamin C has the capability to counteract the effects of phytonutrients that averts iron absorption. This vitamin also stops the formation of unabsorbable or insoluble iron compounds (10).

Thus, to enhance the capability of your body to absorb iron, the best thing to do is to add cauliflower in your diet.

11. Helps in weight loss

Cauliflower is a low-calorie and non-fat vegetable. It has low levels of sugar and carbohydrates, but rich in fiber.

That’s why if you’re trying to shed unwanted pounds, you should consider eating cauliflower. It will make you feel full without worrying too many intake of calories, carbohydrates, sugar and fat.

Water weight is also prevented because cauliflower can keep the excess water to move out your body. Likewise, it also has indoles that fight against obesity.

The Journal of Nutritional Biochemistry published a study showed that eating this vegetable can prevent various metabolic disorders at the same time stimulate fat-burning thermogenesis that initiates weight loss (11).

12. Balance hormones

Taking diets that are rich in antioxidants like cauliflower can help in maintaining the proper balance of hormones. This is possible by keeping the normal level of estrogen.

Consuming at least a cup of cruciferous vegetables won’t only improve your health but also rebalance the estrogen levels (12).

It’s important to maintain the healthy balance of estrogen, otherwise it can lead to health problems such as autoimmune disease, hypothyroidism, ovarian cancer and chronic fatigue.

13. Supports healthy vision

Macular degeneration is closely linked to old age. To prevent blindness, it is recommended to consume foods that are rich in antioxidants and vitamin C.

A study revealed that macular degeneration can be avoided through intake of vitamin C, zinc and beta-carotene (13). Likewise, the sulforaphane present in cauliflower also protects the retinal tissues from potential damage.

14. Fights against respiratory diseases

Cauliflower has indole-3-carbinol that fights against respiratory diseases particularly recurrent respiratory papillomatosis. This condition affects the vocal cords, trachea, bronchi and the lungs (14).

This health benefit of cauliflower was supported by several researches.

15. Lowers cholesterol level

Cauliflower is beneficial to losing weight as it is rich in phytosterols. It blocks the absorption of cholesterol specifically in the intestines, thus lowers the cholesterol level.

A study revealed that the phytosterols also help to reduce the LDL or the bad cholesterol level. That’s why most weight loss supplements have been using phytosterols as one of the ingredients (15).

Likewise, this vegetable is also packed with other nutrients including vitamin C, vitamin K and manganese as well as omega-3 fatty acids. These nutrients help to lower the bad cholesterol and at the same time prevents blockage in the arteries.

16. Reduces blood pressure levels

As cauliflower reduces bad cholesterol, it can also lower the blood pressure levels through the compound sulforaphane (16).

Another study was published supporting the claims that sulforaphane can regulate the kidney function.

17. Regulates heart function

Potassium is one of the nutrients that you can find in cauliflower. It regulates the heart function and muscle as well.

Having enough potassium in your body reduces the risks of suffering from stroke and developing coronary heart disease (17).

Likewise, potassium can also normalize the electrolyte balance.

18. Prevents neurodegenerative problems

Sulforaphane and indoles are compounds that prevents neurodegenerative problems to progress.

These compounds stimulate the detoxification enzymes that increases the glutathione levels. It treats neuronal injuries that may result from inflammation and oxidative stress in both Parkinson’s and Alzheimer’s disease.

In addition, the vitamin E content of cauliflower lowers the risk of developing dementia. Cruciferous vegetables in which the cauliflower belongs are rich in antioxidants that have neuroprotective capacity (18).

19. Prevents colitis

Since cauliflower has anti-inflammatory properties, it also has the ability to prevent ulcerative colitis (19).  Likewise, phenylisothiocyanate that has protective effect can repair colon tissues damage.

20. Decreases the risk of diabetes

Consuming cauliflower regularly spares you from developing diabetes as this vegetable is rich in vitamin C and potassium.

An individual that has insufficient level of potassium is at higher risk of developing diabetes. The potassium and sodium content also helps to normalize the glucose metabolism.

The pancreas uses potassium to produce insulin hormone that counteracts the increase in blood sugar levels.

Vitamin B6 is also helpful to gestational diabetes patients as it enhances glucose tolerance (20).

21. Keeps the immune system strong

Aside from antioxidants, cauliflower is also rich in immune-strengthening nutrients. Likewise, vitamin C also fuel up the production of lymphocytes and the thymus gland that are essential to the immune system.

Most supplements contain vitamin that is known to help strengthening the immune system. Thus, protects your body against diseases like diarrhea infections, pneumonia and malaria.

In addition, cauliflower also has selenium that also boosts the immune system at the same time averts cancer (21).

The health benefits that you can reap from cauliflower are unlimited. All you have to do is to know how to integrate this cruciferous vegetable in your diet.

There are simple recipes that you can follow in case you don’t have any idea how to do it. Although cauliflower is a healthy food, it also shows some drug interactions and side effects. That’s why you should consult first your doctor before adding it into your diet especially if you’re under medications.

Janice Thompson

Janice Thompson is a nutritionist. She loves to share her healthy lifestyle and diet tips.

Colon cleansing is beneficial for various reasons. But, still many people don’t know the importance of detoxifying.

Before we proceed, let’s find out why it’s necessary to detoxify your colon.

The colon is an integral part of the digestive system that is responsible for taking out water, vitamins, salt and nutrients from the undigested food. It also works on eliminating waste products from your body.

It’s important to ensure that your colon is functioning properly otherwise it will absorb the toxins. This will cause health issues like bloating, gas, constipation, low energy, fatigue, weight gain, headache, colon cancer and chronic illnesses.

Those problems can be prevented if the toxins accumulated in your colon are flushed out of your body. This is possible through colon cleansing that eliminates harmful toxins. With this, you can expect for a healthy digestive system and your body will be able to absorb the needed vitamins and minerals.

Here are the Top 10 Colon Cleanse Home Remedy

1. Apple Juice

Apple juice is commonly used as a medication and home remedy for colon cleansing. It breaks down toxins, thus encourages regular bowel movements. Drinking a glass of apple juice promotes healthy liver and digestive system (1).

Drink unfiltered apple juice throughout the day as it is the best way to detox your colon. However, you should refrain from solid intake the day you drink apple juice. Prune juice is a good alternative to apple juice.

If you don’t want to drink apple juice, you can eat apples instead. Apples are rich in fiber that add bulks to your waste passing through your colon, thus moving your bowel is done smoothly.

2. Yogurt

Consuming yogurt is good for the digestive system.  It is rich in good bacteria and probiotics that nourish your body at the same time eliminate the bad bacteria (2).

It is good to eat a cup of yogurt every day to prevent cells from growing in the colon’s lining. Aside from the calcium content, yogurt prevents digestive issues such as indigestion and flatulence.

3. Raw vegetable juice

To ensure healthy colon, you must avoid consuming processed foods. Instead of eating processed foods, you can consider drinking fresh vegetable juice. Juicing green vegetables is recommended as they contain chlorophyll efficient in ridding toxins.

It is not recommended to drink ready-made vegetable juices. It’s because they don’t contain minerals, vitamins, enzymes and amino acids that work on breaking down waste products and flush them out of your body.

You can try fresh vegetable juice from kale, spinach, squash, corn, beets and carrots. You can use a blender or juicer.

4. Fiber-rich foods

Foods rich in fiber are effective in pushing away the harmful toxins in the colon. Fiber improves the bowel movement by keeping the stools soft. With this, it will be easier to expel the waste products from your body.

Fiber-rich foods can also make your intestine healthy. Fresh fruits like avocados, pears and raspberries are rich in fiber. Likewise, fresh vegetables such as broccoli, peas and artichokes are also good choices. You can also eat whole grains, cereals beans and seeds as they are also rich in fiber.

5. Lemon juice

Lemon is rich in vitamin C that serves as an antioxidant. To keep your colon in good shape, you must drink lemon juice as it fuels up the natural peristaltic action.

Make a mixture of lemon juice, honey and pinch of sea salt in lukewarm water.  Upon waking up, you can drink the mixture before eating your breakfast or a cup of coffee. This will facilitate thinning of the mucus in your bowel, thus detox your colon.

If you’re drinking apple juice, you add two tablespoons of lemon juice freshly squeezed and drink it at least four times a day.

6. Ginger

Another natural ingredient that cleanses your colon is ginger. It can be stingy, but it can stimulate your colon. You can slice, mash or make a ginger paste. It can effectively eliminate toxins from your body (3).

Mix water and honey with mashed ginger and you can drink it three times a day. You can also mix freshly grated ginger to herbal tea t detox your colon effectively.

7. Flax seeds

Flax seeds can naturally cleanse the colon because it contains a great amount of omega-3 fatty acids. It is also rich in fiber, thus absorb and expand your colon. With this, the mucus and toxins accumulated in the inner walls of your colon are flushed out (4).

You can make a concoction of ground flax seeds and water. Drink it before breakfast or an hour before bedtime. It is also a good addition to your salad or cup of yogurt.

Read: Using a Colon Cleanse with Garcinia Cambogia

8. Sea salt

Drinking salt water may not be good for your taste buds. But, it is an effective home remedy to detox your colon. In a warm water, you can add a teaspoon of sea salt and drink it in the morning on an empty stomach.

Drinking the mixture can stimulate bowel movement that is the key to cleanse your colon. It will also flush out bacteria, parasites and harmful toxins from your digestive system.

As you drink the solution, make sure to drink more water to prevent diarrhea.

9. Aloe vera

Aloe vera contains detoxifying properties that cleanse the colon without side effects. Aside from promoting healthy colon, aloe vera juice is a home remedy for constipation and diarrhea.

If you feel bloated, extract the aloe juice from the leaves and mix it to lemon juice. Make sure that it is well-blend. You can add honey to the juice and drink it throughout the day.

10. Water

Drinking plenty of water can stimulate the peristaltic action so that your colon will function normally. Water also lubricates your body and helps digestion.

Consuming 10 to 12 glasses of water daily won’t only make your body hydrated but it will also flush out waste and toxins from your body.

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If you think you can’t prepare these home remedies then try a colon cleanse supplement. Learn more about best colon cleanse here.

Colon cleansing is necessary to ensure proper function. But, in some cases, colon cleansing can cause some side effects like bloating, cramping, vomiting and nausea. Therefore, you must consult your doctor before starting colon cleansing at home.

Mounota

Dietitian with around 3 years of experience in assessing the nutritional needs of patients, counselling individuals, communicating the appropriate nutritional information to other members of the health care team and implementing nutritional care plans by following all the standards.

Do you believe that “an apple a day keeps the doctor away”?

Apple is known to be a super food because of the nutrients present in it. This fruit can make your body well-protected and healthy.

It is also packed with antioxidants such as flavonoids and polyphenols as well as vitamin C that protects your body from harmful viruses and bacteria.

It also contains beta-carotene that has anti-cholesterol and anti-cancer properties. Apple is the best source of B vitamins including riboflavin, thiamine and pyridoxine.

Nutritional Facts of Apples

Apples, with skin (edible parts) nutritional value per 100 grams

Note: the average size of an apple is 150 grams Source: USDA

Amazing Benefits of Apple

1. Lowers cholesterol level

Apples are fibrous fruit that works well with the fats accumulated in your intestine. Eating apple can increase the absorption of HDL or good cholesterol and at the same time reduces absorption of LDL or bad cholesterol (1).

You can either eat a fresh apple or drink apple juice. It’s not only low-fat but also helps to get rid the fat build up in the bloodstreams, thus maintain a good flow of blood.

2. Prevents cancer

Consuming apples regularly can protect your body from developing cancerous cells. Scientists agreed that this is the essential benefit of an apple.

This fruit reduces the peril of developing several types of cancer like pancreatic and skin cancer. The apple peels are also rich in compounds called triterpenoids that prevents the growth of cancer cells (2).

Anyone who suffers from colorectal cancer should eat apples religiously because the fiber content can beat the disease.  So, before throwing the apple peels in the garbage, you should first the nutritious value.

3. Enhances immunity

Red apples contain the higher amount of antioxidant called as quercetin. The antioxidants improve the immune system making the natural defenses of your body strong.

This fruit is also rich in vitamin C that provides anti-inflammatory properties. The fiber content of apples is known to be the big factor to boost the immunity (3).

4. Prevents asthma attack

Apples contain chemicals such as polyphenols and phytochemicals that have strong healing properties. They can help with breathing problems and easily recover from an asthma attack.

Research revealed that drinking apple juice regularly enhances the general function of the lungs (4). Children who drink apple juice noticed decreasing risks of wheezing problems and asthma attacks.

It can also alleviate the sensitivity of an individual to allergens.

5. Inhibits neurological disorders

Alzheimer’s nowadays is considered to affect a big percentage of aging individuals throughout the world.  If you want to grow old, yet maintain an alert and sharp mind, the best thing to do is to include apples in your diet.

Apple juice has flavonoids that have the ability to repair the damaged brain cells as what is apparent in Alzheimer’s. That’s why to avoid developing this condition and to maintain the health of your brain, you should drink an apple juice (5).

6. Prevents gallstones formation

When too much cholesterol in your bile solidifies, it will lead to gallstones formation. This is very common to obese people.

Doctors recommend following a high fiber diet to avoid gallstones formation (6). It’s because the fiber present in apples controls the cholesterol level and your weight. Likewise, the absorption of LDL or the bad cholesterol is also reduced.

7. Safe for diabetics

You may wonder why apples are safe for diabetics. Yes, apples are sweet, but its sugar content is safe for diabetics. It contains soluble fibers that stops blood sugar swings.

Pectin also helps to regulate the blood sugar levels at the slower rate while transporting throughout the bloodstream. The risk of developing type 2 diabetes is reduced by eating apple regularly. It also assists your body to fight oxygen-free radicals that are the culprits of diabetes (7).

In one study of 38,018 women, eating 1 or more apples per day was linked to a 28% lower risk of developing Type 2 diabetes.

8. Detoxify your liver

Your body can accumulate toxins found in the foods you eat or from drinks. The toxins can cause the liver to work hard in order to eliminate them from your body (8).

Apples can help to detoxify your liver as they are rich in vitamins and minerals as well as fibers.

9. Neutralize the IBS symptoms

Irritable bowel syndrome or IBS is manifested by abdominal pain, constipation, bloating and diarrhea (9).

If you’re experiencing IBS, you should avoid fatty and dairy foods. Instead, you should eat foods high in fiber such as apples.

10. Prevents developing Parkinson’s disease

When the dopamine-producing nerve cells in your brain start to break down, most likely you may experience Parkinson’s disease (10).

However, this breakdown can be prevented by eating apples as they contain antioxidants. Thus, you should not wait for this condition to happen. You should start consuming an apple to make the dopamine-producing nerve cells healthy.

11. Promotes healthy vision

Studies showed that people who consume fruits that are rich in antioxidants are less likely to suffer from vision problems like cataract (11).

An apple is one of the fruits that are rich in antioxidants. Eating apples regularly can help promote better and healthy vision.

12. Supports weight loss

Reducing your hunger pangs is the key to succeed in your weight loss efforts. Satiety can curb your hunger and this can be possible if you will eat foods like apples that are rich in fiber.

The fiber in apples can make you feel full, yet with fewer calories. It also stimulates the fat-burning process and eventually leads to weight loss (12).

In one study, women who were instructed to eat 300 grams of apples (10.6 ounces or 1.5 large apples) per day lost 2.9 lbs (1.3 kg) over a period of 12 weeks.

Therefore, if you’re problematic about your weight, try to include apples in your diet along with exercise.

13. Relieves the symptoms of hemorrhoids

Excessive pressure on the rectal and pelvic areas can cause swollen veins that may lead to hemorrhoids.

Such condition isn’t life-threatening, but it can cause discomfort and pain. With this, you should eat an apple regularly to decrease the strain and effort of eliminating wastes.

14. Promotes dental health

Studies showed that eating this superfood promotes dental health. It’s because biting and chewing an apple increases the production of saliva that eventually delays tooth decay. However, you still need to visit your dentist.

15. Increase endurance

Apples contain quercetin, a powerful antioxidant that makes oxygen available in the lungs. With this, you can expect to increase endurance, particularly when doing exercise and other physical activities.

16. Averts damage of brain cell

Drinking apple juice or eating fresh apples is beneficial for cellular health. It’s because this fruit is rich in antioxidants that eliminate free-radicals from your body.

As apples avert brain cells damage, it follows that this fruit can prevent developing Alzheimer’s disease.

17. Regulates blood circulation

One of the nutrients present in apples is iron. It aids to maintain the normal level of hemoglobin in your blood. Likewise, it also controls the red blood cell count at a normal level.

Velvet apples in particular improve blood oxygenation, accelerate healing and stimulate hair growth. Apple should be given to people suffering from anemia.

18. UV protection

Apples have defending particles called UVB that protect you from the damaging effects of the sun’s rays. It can also treat sunburns to avoid peeling of the skin.

All you have to do is to make a mixture of grated apple with a teaspoon of glycerin. Apply the mixture to your skin and set for 15 minutes. Rinse with cold water.

19. Supports bone health

Apples are also rich in calcium specifically the velvet apples. Calcium is an essential nutrient that makes your teeth and bone strength.

Likewise, the high calcium content can prevent rheumatoid arthritis and osteoporosis. With this, it’s a smart idea to include apple in your diet regardless of your age.

20. Great toner

Many skin care products available in the market use apples as one of the ingredients. This fruit is a powerful toner that stimulates proper blood circulation and tightens your skin.

Apple cider vinegar or raw apple pulp is also beneficial for skin care. They clear out the skin pores from oil and pathogens. Thus, pimples and acne are at bay.

21. Boosts vitamin C intake

Apples are rich in vitamin C that is important for collagen formation. Collagen is vital for the skin as it works as a waterproof barrier.

If your body lacks vitamin C or has collagen deficiency, it may cause skin tearing or re-opening of old wounds. You should eat apples regularly to obtain the vitamin C daily requirement of your body.

Apples are jam-packed with the essential nutrients needed by our body. So, start eating apples today and boost your health.

Mounota

Dietitian with around 3 years of experience in assessing the nutritional needs of patients, counselling individuals, communicating the appropriate nutritional information to other members of the health care team and implementing nutritional care plans by following all the standards.