Amazing Benefits of Black Pepper for Skin, Hair, and Health

1. Skin Radiance

Black pepper can help rejuvenate your skin by improving blood circulation, which can lead to a healthy, glowing complexion.

2. Acne Control

Its antimicrobial properties can fight acne-causing bacteria, reducing the occurrence of breakouts.

3. Skin Exfoliation

Black pepper can be used as an exfoliant to remove dead skin cells, leaving your skin smooth and refreshed.

4. Anti-Aging Effects

Rich in antioxidants, black pepper helps combat free radicals and reduces the signs of premature aging.

5. Skin Pigmentation

It may assist in lightening dark spots and hyperpigmentation, resulting in more even-toned skin.

6. Hair Growth

The piperine in black pepper can stimulate hair follicles, promoting hair growth and thickness.

7. Dandruff Control

Black pepper’s antibacterial properties can help keep dandruff at bay and maintain a healthy scalp.

8. Hair Shine

A black pepper-infused hair mask can add shine and luster to your locks.

9. Digestive Aid

Consuming black pepper can improve digestion by increasing the production of digestive enzymes.

10. Weight Management

It may aid in weight loss by enhancing metabolism and reducing appetite.

11. Immune Boost

Black pepper’s immune-boosting properties can help your body fend off illnesses.

12. Respiratory Health

Inhaling steam with black pepper can relieve congestion and ease respiratory discomfort.

13. Anti-Inflammatory

It has potent anti-inflammatory properties that can alleviate various ailments.

14. Pain Relief

Black pepper can act as a natural pain reliever, particularly for arthritis and muscle pain. 

15. Blood Pressure Regulation

It may help regulate blood pressure levels when used in moderation.

16. Cholesterol Management

Studies suggest that black pepper can help lower bad cholesterol levels.

17. Cognitive Health

Black pepper may support brain health by enhancing cognitive function and memory.

Incorporating black pepper into your daily routine is easy. You can use it in your cooking, skincare routine, or even in herbal remedies. However, remember that moderation is key, especially when consuming black pepper for its health benefits. Always consult with a healthcare professional before making significant dietary or lifestyle changes. 

In conclusion, black pepper is not just a spice; it’s a natural wonder that can work wonders for your skin, hair, and health. So, go ahead and embrace the power of black pepper for a happier, healthier you.

Sources:

1. Scientific Journals: Look for peer-reviewed scientific articles on the benefits of black pepper for skin, hair, and health. PubMed, Google Scholar, and academic databases are good places to start.

2. Health and Wellness Websites: Websites like WebMD, Healthline, Mayo Clinic, and the National Institutes of Health (NIH) often have articles and studies related to natural remedies and health benefits.

3. Books: Consult books on herbal medicine, nutrition, and wellness. Authors like Dr. Andrew Weil, Dr. Michael Greger, and others often provide evidence-based information.

4. Nutrition and Wellness Experts: Reach out to nutritionists, dietitians, and wellness experts for their insights and recommendations based on their professional experience and knowledge.

5. Skin and Hair Care Experts: Skincare and haircare professionals can provide valuable information on the use of black pepper in beauty routines.

6. Historical and Culinary Sources: To highlight the historical uses of black pepper, you can consult culinary books, historical documents, or food history sources.

The post Unlocking the Spice of Life: 17 Amazing Benefits of Black Pepper for Skin, Hair, and Health appeared first on Home Health Beauty Tips.

Unlocking Calcium Power: Discover the Top 15 Calcium-Rich Foods Beyond Dairy

1. Leafy Greens:

Leafy greens such as kale, collard greens, and bok choy are excellent plant-based sources of calcium. Incorporating these nutrient-packed greens into your diet can provide a significant boost to your calcium intake.

Leafy Greens

2. Sardines:

Sardines are not only rich in omega-3 fatty acids but also a great source of calcium. Consuming canned sardines with bones is an easy and tasty way to add this nutrient to your meals.

3. Almonds:

Almonds are a delicious and convenient snack that packs a calcium punch. Whether eaten on their own or added to dishes, almonds contribute to your daily calcium requirements.

Almonds

4. Oranges:

Beyond being a vitamin C powerhouse, oranges also contain calcium. Enjoying a refreshing glass of freshly squeezed orange juice or snacking on this citrus fruit can be a delightful way to boost your calcium intake.

5. Tofu:

Tofu, a versatile soy product, is not only a great source of plant-based protein but also a rich reservoir of calcium. Incorporate tofu into your meals for a nutritious and dairy-free calcium option.

The Vegetarian’s Meat Tofu With Its Immense Health Benefits

6. Fortified Plant Milk:

With the rise of plant-based diets, fortified plant milk options like almond milk, soy milk, and oat milk are becoming increasingly popular sources of calcium for those who are lactose intolerant or choose to avoid dairy.

7. Broccoli:

Broccoli is not only a nutrient-dense vegetable but also a surprising source of calcium. Adding broccoli to your salads, stir-fries, or enjoying it as a side dish can contribute to your calcium intake.

Broccoli

8. Salmon:

Alongside its omega-3 fatty acids, salmon is a fish that provides a significant amount of calcium. Grilled or baked, salmon can be a tasty addition to your diet.

Salmon

9. Edamame:

Edamame, or young soybeans, are a delicious and nutritious snack that offers both protein and calcium. Boiled or steamed, edamame can be enjoyed on its own or added to various dishes.

10. Figs:

Figs are a sweet and satisfying fruit that also happens to be rich in calcium. Whether fresh or dried, incorporating figs into your diet can contribute to your daily calcium needs.

Figs

11. Canned Fish with Bones:

Canned fish like sardines and salmon with bones are not only convenient but also provide an extra calcium boost. Including these in your diet can be a flavorful way to enhance your calcium intake.

12. Chia Seeds:

Chia seeds are a superfood packed with various nutrients, including calcium. Sprinkle chia seeds on yogurt, add them to smoothies, or make a chia pudding for a calcium-rich treat.

Chia seeds Foods for Weight Loss

13. Seeds (Sesame, Poppy, and Sunflower):

Seeds such as sesame, poppy, and sunflower seeds are not only tasty additions to salads and dishes but also rich sources of calcium. Including these seeds in your diet can be a simple yet effective way to increase your calcium intake.

14. Canned Beans:

Various canned beans, including white beans, black beans, and kidney beans, are excellent sources of calcium. Incorporating these beans into soups, stews, and salads can add both flavor and nutrition to your meals. 

15. Quinoa:

Quinoa

Quinoa is a versatile whole grain that contains a significant amount of calcium. Use quinoa as a base for salads, bowls, or as a side dish to enhance your overall calcium intake.

In conclusion, maintaining optimal calcium levels is essential for overall health, and incorporating these diverse and delicious nondairy sources into your diet can help you achieve this goal. Whether you follow a plant-based diet or simply want to explore alternative options, these calcium-rich foods offer a range of choices for a stronger and healthier you.

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In the pursuit of a healthier lifestyle, adopting simple yet impactful habits can make a significant difference. One such practice that holds remarkable benefits is drinking water on an empty stomach. Beyond the common understanding of hydration, this routine has been proven to positively impact various aspects of physical and mental well-being.

8 Important Benefits Of Drinking Water On An Empty Stomach

1. Kickstarts Metabolism:

Drinking water on an empty stomach jumpstarts your metabolism, aiding in the efficient breakdown of nutrients and promoting better digestion throughout the day. This boost in metabolic activity contributes to weight management and overall energy levels.

2. Flushes Out Toxins:

Early morning hydration serves as a natural detox, flushing out accumulated toxins from the body. Water helps in eliminating waste and supports the kidneys in their crucial role of filtering and excreting harmful substances.

3. Enhances Skin Health:

Proper hydration contributes to radiant and clear skin. Drinking water on an empty stomach helps maintain skin elasticity, reduces the appearance of wrinkles, and promotes a healthy complexion by eliminating toxins that may contribute to skin issues.

4. Supports Weight Loss:

For those on a weight loss journey, incorporating this habit can be particularly beneficial. Water consumption before meals can create a feeling of fullness, leading to reduced calorie intake and supporting weight loss efforts.

5. Boosts Cognitive Function:

Dehydration has been linked to cognitive impairment and decreased concentration. By hydrating the brain early in the day, you enhance cognitive function, improving focus, alertness, and overall mental performance.

6. Alleviates Digestive Issues:

Drinking water on an empty stomach aids in the production of stomach acids and digestive enzymes, facilitating smoother digestion. This can help prevent common digestive issues such as indigestion and bloating.

7. Enhances Immune Function:

A well-hydrated body is better equipped to defend against infections and illnesses. Water supports the immune system by ensuring the efficient transportation of nutrients and the elimination of waste products that may compromise immune function.

8. Promotes Overall Well-Being:

Ultimately, the benefits of starting your day with water extend beyond individual aspects of health. This simple practice contributes to an overall sense of well-being, fostering a positive mindset and setting a healthy tone for the rest of the day.

In Conclusion

The ritual of drinking water on an empty stomach is a small yet potent step towards holistic health. Incorporating this habit into your daily routine can yield profound benefits, transforming the way you feel physically, mentally, and emotionally. Embrace this simple act as a cornerstone of your well-being journey.

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Embrace Timelessness with the Top 35 Anti-Aging Foods for Vibrant Skin

Discover the power of nature’s bounty with our comprehensive guide to the top 35 anti-aging foods that nurture youthful skin. From antioxidants to essential nutrients, unlock the secrets to maintaining a radiant, age-defying complexion.

1. Berries:

Rich in antioxidants, berries like blueberries, strawberries, and raspberries combat free radicals, preventing premature aging and promoting collagen production for firm and supple skin.

2. Avocado:

Packed with healthy fats and vitamins, avocados nourish the skin, reducing the appearance of fine lines and wrinkles. They also contain antioxidants that protect the skin from environmental damage.

3. Fatty Fish:

Omega-3 fatty acids in fish like salmon and mackerel promote skin elasticity, hydration, and a natural glow. These healthy fats also reduce inflammation, preventing premature aging.

4. Nuts and Seeds:

Almonds, walnuts, and flaxseeds provide essential nutrients, such as vitamin E and omega-3 fatty acids, supporting skin health and combating the aging process.

5. Dark Chocolate:

The flavonoids in dark chocolate contribute to smoother skin by enhancing blood flow and protecting against sun damage. Choose high-quality dark chocolate with at least 70% cocoa content.

6. Green Tea:

Packed with polyphenols, green tea helps fight inflammation and protects the skin from UV damage, contributing to a youthful complexion.

7. Spinach:

Rich in vitamins A and C, spinach promotes collagen production and protects the skin from sun damage, reducing the appearance of fine lines and wrinkles.

8. Tomatoes:

Lycopene in tomatoes boosts collagen production and protects against sun damage, making them a powerful ally in the fight against aging.

9. Sweet Potatoes:

Beta-carotene in sweet potatoes converts to vitamin A, promoting cell turnover and preventing dry, flaky skin associated with aging.

10. Broccoli:

Loaded with antioxidants and vitamins, broccoli supports collagen production and helps maintain skin elasticity, reducing the signs of aging.

11. Red Grapes:

Resveratrol in red grapes has anti-aging properties, promoting healthy skin and protecting against environmental damage.

12. Olive Oil:

Packed with monounsaturated fats and antioxidants, olive oil nourishes the skin and protects against oxidative stress.

13. Pomegranates:

High in antioxidants, pomegranates combat free radicals, promoting a healthy complexion and slowing down the aging process.

14. Watermelon:

Hydrating and rich in vitamins A and C, watermelon supports skin health, keeping it plump and youthful.

15. Carrots:

Beta-carotene in carrots promotes skin health and protects against sun damage, contributing to a youthful appearance.

16. Kiwi:

Vitamin C in kiwi stimulates collagen synthesis, improving skin elasticity and preventing sagging.

17. Papaya:

Enzymes in papaya exfoliate the skin, promoting cell turnover and reducing the appearance of wrinkles.

18. Oranges:

Loaded with vitamin C, oranges boost collagen production, maintaining skin elasticity and reducing signs of aging.

19. Turmeric:

Curcumin in turmeric has anti-inflammatory and antioxidant properties, supporting healthy and youthful skin.

20. Cucumber:

Hydrating and cooling, cucumbers reduce puffiness and inflammation, promoting a youthful and refreshed complexion.

21. Eggs:

Rich in biotin and protein, eggs contribute to healthy skin, hair, and nails, supporting an overall youthful appearance.

22. Greek Yogurt:

Protein and probiotics in Greek yogurt promote skin health, contributing to a smooth and youthful complexion.

23. Bell Peppers:

High in vitamin C, bell peppers support collagen production and protect the skin from oxidative stress.

24. Garlic:

Antioxidants in garlic combat free radicals, promoting healthy skin and preventing premature aging.

25. Beets:

Rich in antioxidants and vitamins, beets support blood circulation, contributing to a healthy and radiant complexion.

26. Quinoa:

Protein and amino acids in quinoa support collagen production, promoting skin elasticity and firmness.

27. Oats:

Beta-glucans in oats soothe the skin, reducing inflammation and promoting a healthy complexion.

28. Seaweed:

Rich in vitamins and minerals, seaweed supports collagen production and protects the skin from environmental damage.

29. Lean Poultry:

Protein in lean poultry supports skin health, promoting firmness and reducing the appearance of wrinkles.

30. Lean Beef:

Zinc in lean beef supports collagen production, contributing to healthy and youthful skin.

31. Lentils:

High in protein and iron, lentils support cell renewal and prevent the signs of aging.

32. Mango:

Vitamin A and C in mangoes promote collagen production and protect the skin from UV damage.

33. Asparagus:

Rich in antioxidants and vitamins, asparagus supports collagen synthesis and protects against environmental damage.

34. Brussels Sprouts:

High in antioxidants, Brussels sprouts combat free radicals, promoting healthy and youthful skin.

35. Coconut Oil:

With its moisturizing properties and antioxidants, coconut oil nourishes the skin, reducing the appearance of fine lines and wrinkles.

Conclusion:

Embrace the power of these top 35 anti-aging foods to achieve radiant and youthful skin. A holistic approach to skincare involves not only external treatments but also nourishing your body from within. Incorporate these nutrient-rich foods into your diet, and witness the transformative effects on your skin, helping you defy the hands of time.

The post Unlocking Timelessness: The Ultimate Guide to Top 35 Anti-Aging Foods for Youthful Skin appeared first on Home Health Beauty Tips.

Constipation is a common digestive woe that can leave you feeling uncomfortable and sluggish. While it’s often a temporary issue, it’s no less bothersome. The good news is that dietary choices play a significant role in relieving constipation. Incorporating the right foods into your daily diet can make a noticeable difference in promoting regularity and overall digestive health. In this article, we’ll explore the top 10 good foods to help relieve constipation naturally.

Top 10 Good Foods to Relieve Constipation Naturally

1. Prunes:

Prunes, or dried plums, are renowned for their constipation-relieving properties. They are rich in dietary fiber and sorbitol, a natural laxative.

2. Fiber-rich Fruits :

Fruits like apples, pears, and prunes are excellent sources of dietary fiber, which adds bulk to your stool and helps move it through your digestive tract. An apple a day can keep constipation at bay! Apples are high in fiber, particularly pectin, which can soften stool and promote regular bowel movements.

3. Legumes:

Lentils, chickpeas, and beans are excellent sources of fiber and protein. They can help regulate your digestive system and prevent constipation.

4. Whole Grains:

Foods like whole wheat bread, brown rice, and oatmeal are high in fiber, making them ideal for promoting regular bowel movements.

5. Berries:

Blueberries, raspberries, and strawberries are not only delicious but also packed with fiber and antioxidants that can aid digestion.

6. Leafy Greens:

Spinach, kale, and other leafy greens are fiber powerhouses. They can help soften stool and make it easier to pass.

7. Yogurt:

Probiotic-rich yogurt can help maintain a healthy balance of gut bacteria, which is essential for proper digestion and regular bowel movements.

8. Chia Seeds:

Chia seeds are loaded with fiber and can absorb water, forming a gel-like substance in your intestines that promotes regularity.

9. Flaxseeds:

These tiny seeds are a great source of both soluble and insoluble fiber, making them effective at relieving constipation.

10. Water:

Although not a food, staying hydrated is crucial for preventing constipation. Drinking plenty of water softens stool and aids in its passage through the digestive tract.

Incorporating these foods into your diet can help relieve constipation and promote better digestive health. However, it’s essential to make dietary changes gradually, as sudden increases in fiber intake can lead to gas and bloating. If constipation persists or worsens, consult a healthcare professional for guidance and evaluation.

Remember that a balanced diet, regular physical activity, and adequate hydration are key to maintaining a healthy digestive system. By making smart food choices and adopting a holistic approach to your well-being, you can enjoy regular and comfortable bowel movements. Say goodbye to constipation and hello to a happier, healthier you!

The post Top 10 Nutrient-Rich Foods That Can Naturally Relieve Constipation appeared first on Home Health Beauty Tips.

24 Amazing Benefits of Cardamom

1. Enhanced Digestion

Cardamom aids digestion by stimulating the production of digestive enzymes, helping to alleviate digestive issues like bloating and indigestion.

Improves Digestion

2. Alleviates Respiratory Problems

Its aromatic and anti-inflammatory properties make cardamom a natural remedy for respiratory conditions, such as asthma and bronchitis.

3. Supports Heart Health

Cardamom can help lower blood pressure and reduce the risk of heart disease by improving cholesterol levels and reducing inflammation.

Improves Heart Health

4. Antioxidant Powerhouse

Rich in antioxidants, cardamom helps combat free radicals, reducing oxidative stress and protecting cells from damage. 

5. Weight Management

Cardamom’s thermogenic properties may boost metabolism and aid in weight management when incorporated into a balanced diet.

Helps in Weight Loss

6. Oral Health

Chewing on cardamom seeds can help maintain oral hygiene by freshening breath and preventing dental issues.

Good for Oral Health

7. Anti-Inflammatory

Its anti-inflammatory compounds may reduce inflammation throughout the body, offering relief from various inflammatory conditions.

8. Blood Sugar Control

Cardamom may help regulate blood sugar levels, making it beneficial for individuals with diabetes.

Noni juice helps in controlling blood sugar level in the body

9. Stress Reduction

The soothing aroma of cardamom can have a calming effect, reducing stress and anxiety.

10. Immune Support

Cardamom contains vitamins and minerals that can boost the immune system, helping the body fight off infections. 

11. Gastrointestinal Relief

It can provide relief from nausea and vomiting and is often used to soothe upset stomachs. 

12. Improved Circulation

Cardamom can aid in better blood circulation, contributing to overall cardiovascular health.

Blood Circulation Naturally

13. Skin Health

Cardamom’s antioxidants may help improve skin health by reducing signs of aging and promoting a radiant complexion.

Improves skin health

14. Detoxification

It supports the body’s natural detoxification processes, helping to remove waste and toxins. 

15. Anti-Cancer Properties

Some studies suggest that cardamom may have anti-cancer properties, though more research is needed in this area.

Powerful Anti-Cancer

16. Pain Relief

Cardamom’s anti-inflammatory properties can provide relief from various types of pain, including headaches and muscle aches.

17. Menstrual Pain Relief

It may help alleviate menstrual pain and discomfort when consumed regularly.

18. Respiratory Congestion Relief

Inhaling cardamom steam can help relieve nasal congestion and promote easier breathing. 

19. Mood Enhancer

Cardamom’s aroma has mood-enhancing properties that can lift spirits and reduce symptoms of depression. 

20. Cognitive Function

Some studies suggest that cardamom may improve cognitive function and memory. 

21. Antispasmodic

It can help relax muscles and alleviate spasms and cramps.

22. Anti-Bacterial

Cardamom’s natural compounds may have antibacterial properties that can combat harmful pathogens. 

23. Anti-Fungal

It may help treat fungal infections when applied topically or consumed. 

24. Culinary Delight

Last but not least, cardamom is a versatile spice that adds depth and flavor to a wide range of dishes, making it a kitchen essential. 

In conclusion, cardamom isn’t just a flavorful spice; it’s a powerhouse of health benefits. Whether you use it in your cooking or enjoy it in tea or as a supplement, harness the incredible advantages of cardamom for a healthier, happier life.

The post Unlocking the Secrets: 24 Amazing Benefits of Cardamom appeared first on Home Health Beauty Tips.

Food Combos to Lose Weight

Greens and Lean Meat-

One of the best food combos for weight loss is greens and lean meat. Greens are an excellent available source of fiber. They promote digestion and steadies the level of blood sugar. Greens are rich in vitamin C, vitamin E, and vitamin A. Also greens are rich in minerals such as iron, copper, zinc, and magnesium. Lean meat is an excellent source of protein.

Greens and Lean Meat

It gives a feeling of fullness and also starts your metabolism. As not much of your body energy is required to digest greens, so body focuses on utilizing its energy in the digestion of proteins, burning fat and building muscles. As starchy food such as potato, white bread, pasta, rice or cereal products is not included body starts burning fat.
Proteins based foods as we know are acidic. But greens are alkaline Alkalinity encounters acidity. Alkaline pH promotes weight loss. Example of this combination is grilled chicken with green salad or salmon with beans or asparagus (5 ½ ounces of lean meat with one ¼ cup of cooked green or beans for one serving).

Spinach and Banana-

When bananas are slightly green, they are rich in resistant starch that boosts the satiety. On another hand, somewhat green bananas resist digestion and body have to work hard to digest them. Fat oxidation is thus promoted, and abdominal fat is burned. Banana is a rich source of potassium. Spinach, on the other hand, is a low-calorie veggie rich in vitamins and minerals that boost satiety. Blend a small banana and two handfuls of spinach in carrageenan free almond milk and drink it.

Spinach and Banana

Pistachios and Almonds-

These nuts come in the lie of foods based on carbs, and they can promote weight loss. Almonds are rich in L-arginine that have the potential to burn carbs and fat during workouts. So if you are doubling your exercise, make sure you also increase the benefits of almond by combining it with pistachios instead of starchy carbs. Munch a hand full of pistachios and almond combined as your pre-workout meal or evening snack.

Pistachios and Almonds

Apple with Watermelon-

Nothing could be best then combining two fresh fruits rich in antioxidants. They will digest faster and prompts the body to burn carbs to liberate instant energy. Have this combo as a pre-workout meal. Apple is rich in fiber and watermelon is rich in water content. Nutrients present in both the fruit are integral to reduce visceral fat. Watermelon lowers the accumulation of fat and improves lipid profile. Make a fruit salad of 3-4 slices of watermelon and a medium sized apple. You may also combine honeydew and red grapes.

Apple with watermelon

Beans and Corns-

On combining corns and beans slimming effect of the food is increased. Corn is rich in resistant starch that does the process of digestion, and the body is not able to absorb much of its glucose. Boil a half bowl corn and an equal quantity of beans, season it with cilantro and pepper and eat it.

Beans and Corns

Eggs and Bell Peppers-

One of the fat-frying duos that will help you to again fit into your old skinny jeans is bell pepper and egg. Choline is a nutrient present in the egg that boosts metabolism. Bell peppers are rich in vitamin C. Both the nutrients fight off cortisol which is a hormone that aids accumulation of fat. Now let us learn how to eat the combo. Take two slices of bell pepper and fry it in a pan with a half teaspoon olive oil. Add two eggs to it and scramble. Eat it and stay slim.

Eggs and Bell Peppers

Ginger and tuna-

To help your waistline pair tuna with ginger. Ginger has the property to accelerate the emptying of the stomach and diminishes the bloated look fast. Also, ginger is known to block enzymes and genes that cause inflammation. Tuna is rich in a type of omega3 fatty acid known as docosahexaenoic acid. Docosahexaenoic acid by warding off wards of stress chemical that is responsible for promoting storage of flab. It down-regulates the fat genes and stops the growth of belly fat cells. Spice up tuna ( One-fourth cup as appropriate single serving) with a teaspoon of crushed ginger while cooking.

Ginger and tuna

Coffee sprinkled with cinnamon-

Even a cup of coffee can help lose weight if it is sprinkled with cinnamon powder. This fat burning tip has helped people to lose up to sixteen pounds in just two weeks. Cinnamon is calorie free and adds flavor to your coffee. The antioxidants present in cinnamon minimizes the belly flab accumulation. Caffeine, as we know, suppresses hunger. So pair both of them for weight loss benefit. Sprinkle a half teaspoon of cinnamon powder to a cup of coffee.

Coffee sprinkled with cinnamon

Dark chocolates and apple-

Surprising but true. Even dark chocolates, when eaten along with its right pair, will check your waistline. If you are a chocolate lover and looking forward to some weight loss, you need not restrict its consumption but just combine it with apple. Antioxidants present in cocoa prevents weight gain. The probiotics present in our stomach ferments dark chocolate into anti-inflammatory compounds that keep heart healthy and also shutdowns the genes that are linked to insulin resistance. When the apple is added, it speeds up the process of fermentation. Eat a medium-sized apple with 30-60 grams of dark chocolate as you mid-meal or evening snack.

Dark chocolates and apple

Yogurt with nuts or seeds-

Yogurt with nuts or seeds (flaxseeds or sesame seeds) is a perfect combination of protein and fat. This pairing maintains your blood sugar level steady. Starts metabolism and also provides the required nutrients. You may also add green to this combination. Add a handful of nuts and seeds combined to a bowl of yogurt and have it.

Yogurt with nuts or seeds

Do not complicate and just follow the general guidelines. Soon the food combos will become your habit promoting digestion and weight loss.

The post Effective Food Combos for Weight Loss: Unlock the Power of Fat Burning appeared first on Home Health Beauty Tips.

Tamarind is a popular ingredient in most of the Indian dishes that we cook. The mere smell and taste of tamarind makes it a popular choice as an ingredient added in food. Not only does tamarind taste well, but it also has a myriad of health benefits too. However, have you heard like the seeds and pulp; tamarind leaves also have several health benefits that you should not miss? If you are wondering how to extract the health benefits of these wonderous tamarind leaves, read on to know more.

Benefits of Tamarind Leaves

Nutritional Value of Tamarind Leaves

Before getting into the health benefits of tamarind leaves, it is important to know the nutritional value to make most of it. Tamarind leaves are known to be rich in Vitamin A and Vitamin C. About 100gms of tamarind leaves contain:
Calories: 239
Total Fat: 1g
Sodium: 26mg
Total carbohydrates: 63g
Protein: 3g
Vitamin A: 1%
Calcium: 0.07
Vitamin C: 6%
Iron: 16%

Nutritional Value of Tamarind Leaves

Health Benefits of Tamarind Leaves

Tamarind leaves are longitudinal in shape and green in color. Like the pulp, the leaves are also used in various ayurvedic medicinal formulations. In dishes, tamarind leaves are used both in fresh and dried form. Tamarind leaves have a myriad of health benefits and are versatile in its medicinal properties. Some of the main tamarind leaves benefits include:

Health Benefits of Tamarind Leaves

1} Treats Malaria

One of the most popular health benefits of tamarind leaves is that it helps provide relief from malaria. Tamarind leaves contain anti-malarial properties that helps inhibit the growth of malaria causing bacteria Plasmodium Falciparum.

2} Helps treat scurvy

Tamarind leaves being rich in Vitamin C is known to help treat the Vitamin C deficiency related disease known as scurvy. Tamarind leaves are rich in ascorbic acid which help relieve scurvy symptoms such as fatigue, bleeding gums, and nails.

3} Provides relief from menstrual cramps

Menstrual cramps can be a nightmare in many women. However, tamarind leaves can be used to rescue women from this pain. Tamarind leaves have analgesic properties that makes the pain more manageable. Tamarind leaves are boiled in water with a pinch of salt and this mixture can be taken orally to provide relief from menstrual cramps.

4} Prevents the risk of cancer

Some of the other tamarind leaves benefits also include its ability to prevent cancer. Tamarind leaves boasts of high antioxidants which are required to eliminate free radicals. Tamarind leaves help get rid of free radicals that can cause cancer and its related symptoms.

5} Promotes wound healing

Tamarind leaves are extensively used in ayurvedic medicine due to its properties to heal wounds quickly. Tamarind leaves are known to possess antiseptic properties which speeds up the process of wound healing. The juice from the tamarind leaves is also known to reduce secondary infections that can be caused due to these wounds. Tamarind leaves also increase the production of white and red blood cells in the body.

Conclusion

The pulp and leaves of tamarind have its own benefits and can be used extensively to improve the body’s immunity and treat several underlying diseases. Tamarind is widely grown in Africa and Asia including India. It is commonly available and frequently grown in several parts of India as it’s a popular addition in many dishes.

Most people use more of tamarind pulp and little do they know about the tamarind leaves. The health benefits of tamarind leaves mentioned above will help you easily incorporate tamarind leaves in your diet and lifestyle.

References:

https://www.healthline.com/nutrition/tamarind
https://www.lybrate.com/topic/tamarind-leaves-benefits

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Almond butter benefits have been associated long term with its improvement in cognitive function, metabolism, and memory. Also, as almonds are rich in the necessary fiber and protein, they help in improving gut function. Almond butter is prepared from roasted and ground almonds and is a popular nutty spread used in many recipes.

Health Benefits of Almond Butter

Nutrition Facts of Almond Butter

• Sodium: 1 mg
• Magnesium: 44mg
• Iron: 8mcg
• Fiber: 1.6g
• Calcium: 55 mg
• Carbohydrates: 3g
• Protein: 3.4g
• Vitamin E: 3.6mg
• Vitamin B2: 8.5mcg
• Fat: 9g
• Calories: 98
• Phosphorous: 81mg
• Potassium: 120mg
• Copper: 0.15mg
• Zinc: 0.52mg

Best Health Benefits of Almond Butter

Almond butter is made from raw almonds and is an excellent replacement for milk butter if you are looking out for only plant-based foods. It is rich in monounsaturated fatty acids, carbohydrates, and several other nutrient

1} Reduces the risk of cardiovascular diseases

The monounsaturated fatty acids present in almond butter help in promoting the production of HDL-good cholesterol thereby reducing the LDL-bad cholesterol in the body. Undoubtedly, this characteristic makes almond butter one of the best choices to reduce the risk of cardiovascular diseases. The Vitamin E present in almonds also act as a vasodilator and prevents clogging of blood vessels.

2} Aids in weight loss

One of the main health benefits of almond butter is it aids in weight loss. The fiber content present in almond butter makes you feel fuller and satiated for a longer period. This reduces your frequent intake of food. Hence, almond butter helps you control your appetite and kick off a few pounds.

3} Promote brain function

Almonds are rich in folate, phenolic acids, and vitamin E making it super food for good brain health. Almond butter helps reduce signs of ageing and improve brain function. Consumption of almond butter or any form of almonds regularly is known to promote overall brain health.

4} Supports bone health

The other important health benefit of almond butter is also linked to bone health. Almonds have a good source of calcium which is essential for proper nerve and muscle function. Also, almond butter ensures normal blood clotting and promotes healthy bones. Almond butter is also rich in Magnesium which is an essential mineral for the formation of bones.

5} Controls blood sugar

The mineral Magnesium is critical for important biochemical processes in the body the most important being controlling blood pressure and sugar levels in the body. Magnesium present in almond butter improves insulin sensitivity and controls blood sugar in people suffering from diabetes.

6} Cell damage repair

Almond butter benefits also the cells which are damaged due to oxidative stress. Almond butter is rich in Vitamin E which has anti-oxidative property and reduces cell damage. Antioxidants present in Vitamin E also help reduce diseases like cancer, diabetes, and obesity. Almonds also have other antioxidant compounds such as flavonoids and polyphenols.

Conclusion

Almond butter can be easily prepared at home or purchased in the supermarket as per your convenience. It is not only healthy but delicious too making it an easy choice to replace other forms of butter. The high nutrition and energy profile make almond butter an excellent choice to be added in your favorite recipes. The buttery texture and sweet taste surely make it a tasty and healthy treat. Start including almond butter in your diet regularly and reap the benefits.

References:

https://www.webmd.com/diet/health-benefits-almond-butter
https://www.verywellfit.com/almond-butter-nutrition-facts-calories-and-health-benefits-4115426
https://www.healthline.com/health/food-nutrition/almond-butter-peanut-butter

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The plum health benefits are numerous and have a positive impact on overall health. Eating plums is known to improve heart function, bone health, and cognitive function in the body. Listed below are some major benefits of plums.

1. Promote Healthy Bones

One of the main health benefits of plums is that it promotes bone health and reduces the risk of osteoporosis. Plum is known to prevent and reverse bone loss. Dried plums contain a bioactive compound called “rutin” which helps increase bone density.

2. Helps In Diabetes Treatment

Plums are rich in bioactive compounds like boron, sorbitol, chlorogenic acid, copper, quinic acid, Vitamin K1, and potassium. These nutrients work together to help reduce the risk and prevent diabetes. Plums also contain a hormone called adiponectin which helps regulate blood sugar levels in the body. Plums also help increase insulin sensitivity thus aiding in diabetes treatment. Additionally, the fiber content in plums slow down the rate at which the body absorbs carbs.

3. Plums Reduce Constipation

Plum health benefits relate directly to the fiber content present in them. Owing to its rice fiber content, plums are useful in treating constipation. Plums contain phenolic compounds which have laxative properties and improve stool consistency which have an overall on gastrointestinal function.

4. Improve Cognitive Health

Owing to the polyphenol content in plums, this wonder fruit is known to reduce brain cholesterol levels and improve cognitive function. Plums are known to mitigate cognitive defects and reduce the risk of neurodegenerative diseases.

5. Promotes Heart Function

Another useful health benefit of plums is that it protects the heart. Plums are known to lower blood pressure thereby controlling hypertension. Regular intake of plums also help reduce bad cholesterol levels in the body.

Side Effects of Plums

Although not many, there are a few side effects of plums. They are:

• Stomach discomfort: The sorbitol present in plums can have a side effect of bloating. If taken in excess, the dietary fiber present in plums can cause stomach discomfort and constipation.
• Kidney stones: Plums are known to reduce Urinary pH. When consumed in excess, plums can cause kidney stones. Hence, those prone to kidney stones are strictly recommended to avoid plums.

Conclusion:

Plums when consumed in the right quantity possess numerous health benefits. Hence, it is important to exploit the benefits of this wonder fruit in the right way. Plums can be consumed in different ways- the fruit itself, in dried forms called prunes, in juices, and jams. If you have doubts in how much plums you can consume, seek medical advice. Overall, plums are delicious fruits rich in anti-oxidants, minerals, vitamins, and dietary fiber.

References

https://pharmeasy.in/blog/ayurveda-uses-benefits-side-effects-of-plums/#Side_Effects_of_Plum

https://www.healthline.com/nutrition/benefits-of-plums-prunes

https://www.medicalnewstoday.com/articles/plum-nutrition-facts

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Nutrition To Fight Alcohol And Substance Abuse

Food plays a major role in the way the brain functions. It is essential to note down the various vitamins and minerals your body needs at the time of recovery. Some of the diet tips to help manage alcohol and substance abuse are

#1. Diet Rich in Vitamin B Complex

Excess alcohol and drug consumption increases the loss of essential vitamins and minerals from the body. Deficiencies in Vitamin B complex is a common phenomenon in those addicted to alcohol and drugs. Consuming a diet rich in B complex vitamins and minerals like calcium, magnesium, and zinc will help the body recover while fighting alcohol and substance abuse.

#2. Eat a Balanced Diet

Eating a balanced diet is one of the most important diet tips to help manage alcohol and substance abuse. A balanced diet involving carbohydrates, proteins, root vegetables, legumes, and breads will balance the levels of serotonin- the relaxation hormone in the body.

Eat a balanced and healthy diet

#3. Introduce Meals Gradually

While nutrition is the key element to fight and manage alcohol abuse, it is also important to know that the body cannot digest it at one go. In the initial stages of detoxification, the body is generally slow in digestion. It is advised to start with small meals in the day and gradually increase it over the weeks to come.

#4. Increase Dairy Product Consumption

Dairy products are rich in probiotics which help the body naturally build immunity. Increasing dairy products like yoghurt, kale and tofu 2-3 times a day will enhance immunity and give the body strength to fight alcohol and substance abuse.

The Vegetarian’s Meat Tofu With Its Immense Health Benefits

#5. Avoid Caffeine and Sugary Substances

Some of the diet tips to help manage alcohol and substance abuse is to avoid sugary substances and caffeine. Although sugar and caffeine can produce good moods, consuming these low nutrient foods will stop you from eating healthy foods. Sugar and caffeine usually reduces appetite which in turn leads to poor nutrient absorption in the body.

#6. Eat Sunflower Seeds

Sunflower seeds are very nutritious and can help to increase dopamine levels in the body. Dopamine levels in the body generally drop due to excessive drug and alcohol abuse.

Saffron And Sunflower Seeds Pack

#7. High Fiber Diet

Whole grain foods contain a lot of fiber and also take a longer time to digest. This reduces hunger and cravings for alcohol and drugs.

Conclusion

Apart from the above mentioned diet tips to help manage alcohol and substance abuse, you can also increase physical activity and water intake. Taking regular multivitamins, eating a balanced diet, and leading a stress-free live will help you cope with alcohol and substance abuse.

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Below are 8 detox drinks to help you lose weight fast.

8 Detox Drinks To Lose Weight

#1. Lemon And Cucumber Detox Drink –

Lemon is rich in vitamin C that is an antioxidant and fights free radical damage. Cucumber is a low calorie vegetable rich in water content.

Take a cucumber and slice it in pieces. Also, take a lemon and cut it into wedges. Toss the pieces of cucumber and lemon into a jar and fill the jar with water. Add a few mint leaves. Drink it throughout the day.

#2. Lemon In The Green Tea –

Green tea is a good source of dietary phenolic Catechins that has anti adiposity effects. 

Steep a bag of green tea in a cup of steaming water for about 10 minutes. Remove the green tea bag and add one-fourth lemon juice. Drink the tea warm.

#3. Pineapple lemonade –

Pineapple contains bromelain that has anticancer effect. A study done on the rats show that pineapple juice upregulates the oxidation of fatty acid by molecular gene regulation. Thus, it has the potential to reduce obesity and weight gain.

Blend a cup of chopped pineapple. Extract its juice. Add to it fresh juice of a lemon. Add a half-teaspoon cayenne pepper and a pinch of salt. You may also add a teaspoon maple syrup to it. Your pineapple lemon detox drink is ready to be consumed.

#4. Carrot And Orange Juice –

Carrot is rich in beta-carotene and is rich in fibre. Foods rich in fibre makes you feel full and decreases hunger pangs thus reduces the food intake and helps in weight loss. Orange on the other hand is rich in vitamin C. Vitamin C is inversely proportional to the body mass and helps to lose weight.

Slice, chop and toss a few carrots. Mix it with orange juice. Also, add a tablespoon honey and a few coriander leaves to it. You may add a little water to it.

#5. Ginger Lemon and Honey –

Honey helps to reduce obesity and weight gain.

To a glass of warm water, add a tablespoon honey, a tablespoon lemon juice and a half inch grated ginger root. Drink it warm.

#6. Beetroot And Mint Detox Drink –

Beetroot is high in fibre and low in calories. Adding fibre to your daily diet controls appetite and aids weight loss. In addition, beetroot cleanses your liver.

Chop beetroot and toss it in the blender. Add a few mint leaves and a pinch of salt. Spin and drink it fresh. Make sure to drink unstrained beetroot juice.

#7. Strawberry Pinch Of Cinnamon –

Strawberries are rich in ellagic acid. Ellagic acid is a bioactive polyphenol that helps you lose weight and manage obesity related complications.

Cut strawberry into pieces and toss them into a jar. Also, add a few mint leaves and a cinnamon stick or a pinch of cinnamon powder to it. Fill the jar with water and keep it in the fridge overnight. The next day drink chilled strawberry and cinnamon detox drink.

#8. Buttermilk Detox Drink –

Buttermilk is made up of yoghurt or curd and is natural source of probiotics that improves the gut health. To make buttermilk detox drink first you need to make homemade buttermilk. Mix a glass of water with 2 tablespoons plain curd and blend it. To the homemade buttermilk, add a few chopped mint leaves and coriander leaves. Also, add sliced carrots and then blend the herbs and carrots in the buttermilk. Add a pinch of salt to it and drink it.

Detox drinks discussed in this article has shown positive result. They not only aid weight loss but also improves the insulin resistance. For quick weight loss, include water-based concoctions in your daily diet. The best time to take detox drink is early morning to maintain the level of hydration and boost metabolism.

The detox drinks listed in our article are very healthy and have proven health benefits even in long term without any side effects.

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Vitamin D is essential for all over health and well-being. Vitamin D is of two type vitamin D2 and Vitamin D3. Vitamin D3 is is known as cholecalciferol. Vitamin D3 is vitamin D in its natural form and is produced in the body by absorption of sunlight by the skin.

Food Sources For Vitamin D3

Vitamin D3 is not only a vitamin but also a pro hormone. Absorbing the sunlight our body is able to produce it but also the body needs to store the healthy amount of vitamin D in order to absorb Phosphorus and maintain the normal levels of calcium.

Vitamin D3 is essential for the body functions such as maintenance of healthy teeth and bones and keeping the lungs and cardiovascular system healthy. It inhibits the development of cancer and protects us from the diseases such as multiple sclerosis and Type 1 Diabetes. In addition, vitamin D offers immunity and protect the brain and nervous system. Let us learn in detail the benefits of Vitamin D3.

Health Benefits Of Vitamin D3

Keeps Our Bones Strong –

To maintain the health of your bones and maintain the bone mineral density your body needs calcium. Vitamin D3 is very essential for the absorption of calcium in the body and bones. If you are suffering from Vitamin D3 deficiency, your bones will not get enough calcium. In fact, the body will remove the calcium deposits from your bones to get absorbed in the bloodstream and you may suffer from osteoporosis and rickets.

Management of Diabetes –

Studies have found that vitamin D deficiency makes it difficult to manage the diabetes. If you are diabetic and you get enough Vitamin D3, it helps to regulate the glucose level and manage diabetes.

Vitamin D3 Promotes Skin Growth and Repair –

Vitamin D3 is the precursor of Calcitriol. Calcitriol is active form of vitamin D that helps in growth and repair of skin. As we, age the body loses the ability to produce Vitamin D3 and this weakens the immune system and the skin.

Keeps Your Muscles –

When you get enough vitamin D3 your body loses unnecessary fat and muscles are strengthened. Research has found that people who are deficient in vitamin D experience chronic muscle pain and aches.

Prevent Autoimmune Disorders –

Potential link has been found between autoimmune diseases and vitamin D deficiency. Not getting enough Vitamin D increases the risk of autoimmune diseases such as rheumatoid arthritis, Crohn’s disease, multiple sclerosis, colorectal cancer and chronic lymphocytic leukaemia.

Depression –

However, not much scientific research has been done on this subject but it has been found that people who suffer from depression shows low level of Vitamin D. When you are exposed to the bright sunlight it stimulates the production of hormone serotonin which is a Mood altering hormone that uplift your mood.

How To Get Enough Vitamin D3

The best way to get Vitamin D3 is to expose your bare skin to the morning sunlight for at least 15 minutes everyday. However, this is not possible especially during the winters and in the other parts of the world that do not get enough sunlight. Due to this, about 50% of adults and children worldwide suffer from Vitamin D3 deficiency. In addition,people with darker skin or elderly have a trouble absorbing sunlight and therefore they may need supplements.

Food sources that provides you with vitamin D3 include fatty fish, canned tuna, fortified orange juice, fortified milk, egg yolk and fortified cereals.

Recommended doses of Vitamin D3 is 4000 IUs for people 9 or above 9 years old. You may take vitamin D3 supplements after consulting your doctor if it is too difficult for you to incorporate vitamin D3 through Natural sources.

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This bright red colour fruit is as luscious as it is healthy. Its juicy citrus-sweet fruits contain tons of antioxidants, polyphenols, vitamins, minerals and dietary fiber, which are very beneficial for health. This delicious fruit also contains salicylic acid and beta hydroxy acid enhance skin health in many ways. It can contribute to keeping skin tighten, vibrant, working as a toner to ease irritated skin.

So Let’s Have A Look About Amazing Health Benefits Of Strawberries

Amazing Health Benefits Of Strawberries

Reduce The Signs Of Ageing

Strawberries help in maintaining the glow and tightness of a face that reduce the signs of ageing. Its Vitamin C, antioxidants and lycopene properties help clean the wrinkles and fine lines of the skin.

Improve Skin Tone

There are many types of minerals and antioxidant contains in strawberries that help improve the skin tone, neutralizes damaging free radicals that cause harm to the DNA of healthy cells. Apart from this, you can use it as a scrub to removes tanning, lightens skin colour, removing excess oil from the skin and prevent acne. It is an effective way to make black lips pink.

You Can Use Strawberry Fruit In Many Ways:

Strawberry Face Pack:

Use this as a face pack by making a paste with milk. This mask is also very beneficial for improving the complexion.

Strawberry Scrub:

Make natural facial scrub by smashing some strawberry with little sugar. You can also add some coconut oil to make it a soft exfoliator. Gently rub it over your face and neck for complete natural exfoliates. 

Strawberry Juice:

Add fresh strawberries, a little sugar and some lemon or lime juice to the blender and make the juice. Get all the benefits by drinking this Juice. 

Prevents Hair Fall

Strawberries can also prove to be a boon for hair. You can stop hair loss by consuming strawberries. To keep your hair healthy, you can make a hair mask by mixing the strawberry paste with olive or coconut oil and a little honey. It will reduce the hair fall as well as give a natural glow to the hair.

Whitens Teeth

This fruit can work to whiten teeth naturally without damaging. Vitamin-C-rich strawberries remove the yellowing of your teeth and prevent the formation of enzymes that cause plaque and tooth breakdown by causing bacteria in the teeth.

Eye Health

This extremely nutritious food is also good for your eyes health. Apart from better eyesight provides a series of health benefits including better immunity, better brain function, protect cancer disease and a lower blood pressure level etc.

Maintain Healthy Eyes

Boosts The Immune System

Due to its rich vitamin C content, it significantly boosts the immune system. This juicy fruit provides about 150% of your every day recommended vitamin C that enhances immunity defences against diseases.

Lowers Blood Pressure

The benefits of eating strawberries include controlling blood pressure as well. The soluble fibre present in strawberry reduces bad cholesterol. Its potassium and magnesium contains reducing the risk of stroke by controlling blood pressure.

Enhance Brain Function

Regular consumption of strawberries useful for cognitive skills such as memory and concentration. Its vitamin C and phytochemical content neutralize the adverse effects of free radicals in the brain. And iodine present in strawberries also improving brain function.

Whether it’s about skin health or healthy hair making this fruit a part of your daily diet is a wise nutritional option for maximum health benefits.

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Do you feel hungry throughout the day? Are the regular meals not enough for you? If you have the habit to eat frequently, it might be difficult to control hunger. This would result you in munching food all the time and increasing your calorie intake. While some people feel hungry psychologically due to binge eating, while some may be suffering from eating disorders.

Types of Hunger

Hunger can lead to an increase calorie intake and cause several complications like obesity, hypertension, diabetes, and other metabolic disorders. Hunger is mainly of 2 types- Physical and mental hunger.

• Physical Hunger- It is a type of hunger you experience when there is sugar deficit in the body. This happens after 3-4 hours post every meal.
• Mental Hunger- Mental hunger is an emotional feeling where you cannot stop feeling hungry even after a full meal.

The hunger is mainly controlled by 3 hormones called Ghrelin, Insulin, and Leptin. When you have not taken food for more than 3-4 hours, the insulin levels in the blood drop. This triggers the hunger hormone Ghrelin which makes you start feeling hungry. As soon as there is an increase in the glucose levels in the body, the Leptin hormone is secreted which makes you feel full and stop eating.

Reasons for Hunger or Overeating

Excessive hunger, maybe due to Leptin resistance. This indicates that your brain has stopped responding to the signals of the Leptin hormone. As a result, you eat more and gain a lot of weight in the form of fat. The more fat the body stores, the more Leptin is produced. However, instead of stopping you from eating more, the hypothalamus gland doesn’t recognize the stop-eating signal and becomes resistant to Leptin. As a result, there is no control of hunger.

Strategies To Control Hunger And Stop Feeling Hungry

Unless you are suffering from an eating disorder, controlling hunger is not an impossible task. Eating disorders require separate medical attention. Other type of excessive hunger can be easily controlled if you make up your mind. If you are wondering how to control hunger, listed below are some strategies to control hunger and stop feeling hungry.

#1. Understand Your Body

Before reaching to any decision about your food intake, it is important to understand your body type and check for any underlying health issues. You may want to consult your doctor to check if you have any allergies or hormonal issues. Also keep a track of the triggers that make you feel hungry. Some of the factors could be PMS, smell, anxiety, etc.

#2. Never Skip Breakfast

Most people don’t develop a good habit of eating a healthy breakfast. Some skip breakfast while some binge on unhealthy food in the morning. It is important to break your fast of 7-8 hours with a healthy breakfast. Ensure that your morning meal is full of complex carbs, healthy fats, and protein. Having a good and full breakfast will keep you satiated throughout the day and control hunger.

#3. Coffee Or Green Tea

Coffee and green tea are great appetite suppressors and at the same time wonderful energizers. Have a cup of coffee or green tea with breakfast, 30 minutes before lunch, 1 hour after lunch and 30 minutes before dinner. Your appetite will reduce and the anti-oxidants will flush out all the toxins from the body.

#4. Increase Protein Intake

Consuming protein in every meal will keep you full and not cause sudden spike of blood glucose and control hunger. Protein takes longer time to digest and prevents you from feeling hungry frequently. Some of the best sources of protein rich fruit include chicken breast, legumes, eggs, tofu, fish, nuts, and seeds.

Add Protein to Your Food

#5. Increase Dietary Fiber

Dietary fibers are nothing but complex carbs that are not easily digested. Fiber forms a gel like layer in the gut , which slows down absorption thereby helping to control hunger and reduce sudden insulin spike. Some of the best sources of dietary fiber include fruits, veggies, whole wheat, and whole grains.

#6. Drink Water

Your question on how to control hunger is easily answered with increase in the intake of water. In between your meals, if you feel hungry, drink water. Drinking water dilutes the stomach acids in the stomach and decreases your hunger pangs for a while.

Conclusion

Hunger is a completely natural process and cannot be ignored. However, if hunger is occurring too frequently, you must look for ways to control hunger. Eating a well balanced diet and leading a stress free life will control hunger in the longer run. Listed above are some simple yet effective strategies to reduce hunger and control appetite. By controlling hunger you will also control your body weight and feel a good positive change both physically and mentally.

References:

1. https://www.healthline.com/nutrition/18-ways-reduce-hunger-appetite
2. https://www.webmd.com/diet/features/top-10-ways-to-deal-with-hunger#1

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