RASPBERRY RECIPE, SIDE EFFECT AND FACTS

Raspberry Recipes

1. Granola With Fresh Fruit

What You Need
5 cups of gluten-free oats
2 cups of frozen raspberries
½ cup of walnuts
¼ cup of chia seeds
½ cup of pecans
½ cup of coconut oil
1 tablespoon of cinnamon
½ teaspoon of salt
¼ cup of maple syrup

Directions
Preheat the oven to 174o C.
Chop the raspberries, pecans, and walnuts into small pieces.
Take a large mixing bowl and combine the oats, chia seeds, cinnamon, coconut oil, maple syrup, and salt.
Bake for about 20 minutes or until the mixture has turned light brown.
Keep it aside until it is cool. You can then break it apart into granola.

2. Fresh Raspberry Dessert With Yogurt And Chocolate

What You Need
1 basket of fresh raspberries
220 grams of low-fat yogurt
55 grams of dark chocolate

Directions
Mix the yogurt and berries.
Melt the chocolate on medium heat.
Place the mixture of yogurt and berries in a bowl and drizzle with molten chocolate.

3. Raspberry Almond Parfait

What You Need
1 cup of low-fat yogurt
2 tablespoons of honey
½ teaspoon of almond extract
1 tablespoon of sliced almonds
A handful of raspberries

Directions
Blend the yogurt, almond extract, and honey in a bowl until the mixture is smooth.
Divide this mixture into two dessert dishes. Place the raspberries on the top and garnish with sliced almonds.

4. Berries With Chocolate Sauce

What You Need
1 ½ cups of frozen raspberries
150 grams of organic dark chocolate
¼ cup of water
3 tablespoons of raw sugar
170 grams of firm tofu

Directions
Melt the sugar and chocolate over medium heat.
Add the molten chocolate, tofu, and water to a blender and blend until smooth.
Add them to a mixing bowl.
Place the chocolate pudding into four bowls and top them with the berries. Frozen berries must be thawed and drained before adding.

How To Freeze Raspberries?
Ensure your berries are totally dry – because you don’t want to freeze wet berries. You can probably pat with a paper towel before freezing raspberries.

You can also lay the berries on a sheet of wax paper. This keeps them from sticking together. Place the wax paper on a baking sheet, over which you can place the berries.

Of course, raspberries taste great when you consume them all alone. But, what fun would that be? Including the fruit in your dishes is the real deal – which is what we will see now.

The delicious raspberry recipes you simply can’t miss!

Raspberry Facts
Scotland is famous for raspberries. If you want a limitless supply of this fruit, it is where you must go to. In fact, in the 1950s, raspberries were transported from Scotland to London on a steam train called Raspberry Special.
They are ancient. The fruit was believed to have been used since the prehistoric times. It began to be cultivated in France and England in the 1600s.
They come in most colors. Red, black, gold, and purple. And a few more.
They are super seedy. One raspberry fruit contains about 100 to 120 seeds. Can you believe that?
If you pick a raspberry, it won’t ripen anymore.
The fruit is symbolic. Deeply. In certain kinds of Christian art, raspberries symbolize kindness. In the Philippines, a raspberry cane hung outside the house is supposed to deter evil spirits. And in Germany, the canes are tied to the body of a horse to calm it down.
The benefits are great. The facts are great. And the recipes are double-great! But, like anything else you find out there in nature, raspberries also have side effects.



Raspberry Leaf Tea Side Effects
1. Drug Interactions
If you are using antibiotics (especially Linezolid), avoid raspberries. This is because the fruits contain a compound called tyramine, which can cause a sudden and dangerous increase in the blood pressure levels.

2. Might Affect Pregnant And Nursing Mothers
Raspberries might stimulate contraction in the uterus of pregnant mothers. Consult your doctor before use. And as for nursing mothers, there is not enough research. Hence, avoid use.

3. Diarrhea
Raspberry (especially the leaf) can act as a laxative and diuretic. Hence, people taking other medications with laxative or diuretic effects must refrain from consuming raspberries – as doing so can result in dehydration and electrolyte imbalances.

4. Allergic Reactions
Certain individuals might develop a tingling or itching sensation in the mouth immediately after consuming raspberries. This might eventually lead to itching on the skin.

The face, lips, and tongue might get swollen, resulting in wheezing or congestion. Some individuals might also develop nausea, abdominal pain, lightheadedness, and dizziness.

These side effects are extremely rare, with only a few cases having been reported. However, take care.

Properties Of Raspberries
Before we wrap up, let me brief you on the most important components of raspberries that make them what they are. These components are what make the fruit so beneficial.

Anthocyanins
Simply put, they are a powerful group of antioxidants. Usually, the fruits and vegetables with brilliant colors contain the most anthocyanins. Some of the most important benefits of anthocyanins include the maintenance of heart health, prevention of cancer and obesity, and improvement of cognitive function.

Ellagic Acid
It is a naturally occurring substance with numerous benefits. The most important of all is the prevention of cancer. The acid might bind to the chemicals that cause cancer, which might inhibit cancer cell growth.

ORAC
Also called the Oxygen Radical Absorbance Capacity, this is not an ingredient of raspberries, but, as we had already discussed, it’s a scale that simply tells you how healthy a food item can be. ORAC denotes the ability of a particular food to neutralize free radicals. A higher ORAC rating means more benefits. And raspberries are pretty high on this scale.

Salicylic Acid
The acid works great for skin. Especially when it comes to fighting acne, skin exfoliation, and cleansing your skin.

Quercetin
This is a plant pigment. It is an antioxidant with anti-inflammatory effects and helps prevent conditions like heart disease, asthma, and cancer.

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RASPBERRY AND ITS HEALTH BENEFITS

What Is A Raspberry?

The raspberry belongs to numerous plant species in the rose family. It is a perennial fruit, and the plant has woody stems. Given their rich color and juicy taste (and the wonderful benefits, obviously), raspberries are one of the most consumed fruits on the planet.


HEALTH BENEFITS OF RASPBERRY
1. Help Fight Cancer
As per the American Institute for Cancer Research, raspberries are rich in ellagic acid, which has displayed the ability to prevent various cancers. These include cancers of the skin, lung, bladder, breast, and esophagus. This is because ellagic acid has been found to utilize various cancer-fighting methods at once. Ellagic acid acts as an antioxidant, deactivates specific carcinogens, and slows down the reproduction of certain cancer cells.

Numerous studies have been conducted on black raspberries too – they were found to alter genes and bring them back to normalcy (in the case of esophageal cancer), and aid in the treatment. Black raspberries were also found to restore tumor suppressive activity, thereby aiding cancer treatment.

As per an American study, red raspberries have a minor role to play in treating cancers of the stomach and colon. They were also found to inhibit the growth of cervical cancer cells.

Another American study had supported the chemopreventive properties of black raspberries, especially in the case of oral cancer. These anti-carcinogenic properties of raspberries can largely be attributed to the presence of anthocyanins. These anthocyanins are naturally occurring compounds that offer the colored pigment to fruits and vegetables. They inhibit cell transformation, suppress inflammation, and induce normal functioning in cancer cells.

In fact, raspberries have 40% more antioxidant content than blueberries and strawberries (fruits considered among the best for cancer prevention). Studies have also shown that raspberry extract may prevent the migration of tumor into the lymph system.

2. Maintain Cardiovascular Health
Being rich in fiber, these berries help maintain heart health. One cup of raspberries contains 8 grams of fiber. Another reason raspberries are great for the heart is, yes, anthocyanins. Berry fruits are one of the few foods that contain anthocyanins in both the skin and the flesh.

Research data states that a mere intake of 0.2 milligrams of anthocyanins per day can significantly reduce the risk of heart disease in postmenopausal women. These compounds play a pivotal role in reducing oxidative damage and inflammation related to cardiovascular disease. In fact, raspberries contain other bioactive polyphenols that help reduce the risk of heart disease.

The anthocyanins in raspberries also have a variety of other effects on blood vessels and platelets that result in a healthy heart. However, more research is needed on the amount of anthocyanins exactly required and the related decrease in heart disease risk.

Raspberries were also found to widen the arteries, which helps blood flow smoothly and prevents the accumulation of plaque. The anthocyanins in raspberries inhibit the formation of blood clots in the eventuality of stroke. The berries also contain salicylic acid that has cardioprotective properties similar to that of aspirin.

Vitamin C is another compound in raspberries that is known to prevent heart disease – as it prevents plaque formation.

Raspberries contain a chemical called raspberry ketone, which increases the production of a protein hormone called adiponectin. As per studies, higher levels of adiponectin have been linked to a lowered risk of heart attacks.

3. Enhance Fertility And Improve Sexual Health
The high levels of antioxidants in raspberries might protect the sperm from oxidative damage. The vitamin C and magnesium in the fruit enhance male fertility and the production of testosterone respectively. Due to their fertility-boosting properties, raspberries can also make for a perfect bedtime snack.

Antioxidants are also believed to protect the embryo post conception, thereby decreasing the risk of miscarriage.

Raspberries also contain proanthocyanidins that relax the blood vessels and allow the blood to flow to the sensitive areas for greater arousal. The zinc in the fruit helps stimulate libido.

4. Help Treat Diabetes
As per a report published by the Michigan State University, other phytonutrients in raspberries were found to work with certain inactive hormones in the body to improve insulin balance and blood sugar balance – thereby improving the conditions of obese individuals who have type 2 diabetes.

Also, according to a Slovakian study, raspberries could be included in the diets of individuals who are trying to manage the early stages of type 2 diabetes.

5. Aid Weight Loss
This could be attributed to the fiber and manganese in raspberries. Fiber, as we had already discussed, keeps you full for longer and discourages you from binging. In fact, the fiber in a serving of raspberries is more than a serving of bran flakes or oatmeal itself. Manganese boosts your metabolism and helps burn fat faster.

The amount of calories in raspberries are low, and are fat-free, so they could be a healthy addition to your weight loss diet. The berries are also low in glycemic index (GI). Foods low in GI have little impact on blood sugar – hence, your blood sugar levels are unlikely to spike.

As per an American study, the raspberry ketones in raspberries were found to have a weight loss potential in preliminary tests on rodents. Similar findings could be possible in humans, though further research is required in this aspect. The raspberry ketones were also found to prevent weight gain in mice due to a high-fat diet.

The raspberry ketones could also increase fat breakdown, which might eventually contribute to weight loss. This is achieved by enhancing lipid metabolism, which appears to be the primary function of raspberry ketones.

Raspberries also contain another compound called resveratrol – this converts the bad fat in the body into good fat, which helps burn calories.

6. Boost Eye Health
The flavonoids and polyphenolic compounds in raspberries offer excellent vision health.

7. Enhance Immunity
The phytochemicals in raspberries, especially the black ones, were found to affect the immune processes related to immunotherapy (treating a disease by stimulating the immune response). This could be an important link to treating ailments related to a weak immune system.

According to Washington State University, raspberries are superfruits that enable the body to ward off infections related to poor immunity.

Another reason raspberries could be great for immunity is the presence of vitamin C. The water-soluble vitamin might help boost immunity. Raspberries also contain beta-carotene that help boosts the immune system.

8. Have Anti-Inflammatory Properties
Black raspberries possess anti-inflammatory properties, more so, at the root of the plant – as per a Korean study. Raspberries have also been found to treat ulcerative colitis by fighting the inflammation.

The anti-inflammatory properties of black raspberries are so potent that the fruit is used as an ingredient to develop various pharmaceutical products.

The anti-inflammatory properties of raspberries can be attributed to the presence of anthocyanins, a type of flavonoids that protect the watery portion of our cells and fight inflammation. The berries reduce the various inflammatory mediators associated with the condition. However, we have little research with respect to the number of raspberries required for treating inflammation. The best option is to incorporate raspberries into your diet (preferably a serving) and reap the benefits.

You can also include the berry pomaces in your diet to help prevent inflammation, especially that related to the cardiovascular cells.

9. Boost Your Memory
Phytonutrients, again! Raspberries are rich in these compounds that have shown to enhance and maintain memory function. The polyphenols in raspberries are known to improve age-related cognitive decline.

10. Help Slow Down Aging
Fruits like raspberries that are packed with antioxidants work great for your skin. They, first of all, prevent the damaging effects of the sun. Which also means they prevent redness if your skin is sensitive. The presence of vitamin C in raspberries makes them an ideal food to prevent skin cancer.

According to a Serbian study, the raspberry ketones in the fruit were found to have potential use in the cosmetic industry. This is because of tiliroside, a compound in raspberry found to inhibit melanin production at the intracellular levels. Hence, tiliroside could be a potential skin whitening agent for use in cosmetic products. In fact, certain sunscreens containing raspberry oil as one of the ingredients showed to enhance skin health by offering better antioxidant and UV-protective activities.

The ellagitannins in raspberries offer protection against premature aging, given their antioxidant effects.

11. Improve Digestion
Raspberry leaves have been used for proper digestion for a very long time. The leaves of the fruit were made into teas, which were used for digestive cures and other related ailments.

Raspberries are also one of the foods rich in fiber. And, as we know, a higher amount of fiber in the diet means better digestion. One reason raspberries have a higher fiber content is their internal structure – the fruit is made of several individual sections, each having its own seed that surrounds a central core. This aggregate structure increases the fruit’s fiber content.

Fiber also adds no calories to your diet, which is beneficial anyway.

Raspberry leaves are also used to treat ailments of the gastrointestinal tract.

However, please consult your doctor before using raspberries for treating digestive issues. This is because berries with tiny seeds can pose a danger to individuals who have diverticulitis. The seeds might obstruct the pockets that develop in the intestine and cause infection.

12. Alleviate Arthritis
As per an American study, the polyphenols in raspberries can offer cartilage protection and make arthritic conditions less severe. Regular consumption of red raspberries can help treat inflammation and maintain joint health.

Red raspberries also inhibit bone resorption, a condition where calcium is transferred from the bone tissue to the blood. This happens when the bones contain insufficient levels of calcium.

13. Aid Women’s Health
Raspberries, and especially the leaves of the plant, have great benefits for women during pregnancy. One study states that women ingesting raspberry leaf are far less likely to have their membranes ruptured during labor. They also have a higher chance of avoiding a Cesarean section, forceps, or vacuum birth. The ingestion of raspberry leaf can also shorten labor, and the good news – no side effects for the mother or her baby/babies.

How to use raspberry tea for labor? The use of raspberries for pregnancy originates way back into the past. According to English herbalists, pregnant women who took raspberry leaf tea wouldn’t experience issues during labor. Native Americans believed that the tea would help cope with nausea during pregnancy.

14. Promotes Health Of Tissues And Blood Vessels
We know raspberries are rich in vitamin C, which is required for the growth and repair of the body tissues. The vitamin heals wounds and forms scar tissue. Vitamin C is also required to form an important protein (collagen) necessary for the production of blood vessels. This protein is used to synthesize connective tissue – essential to the formation of the skin, bones, and cartilages. In addition to aiding the production of blood vessels, it also helps strengthen their walls.

Raspberries also contain iron. The mineral plays a vital role in red blood cell formation. These red blood cells carry oxygen to muscles that aid in energy sustenance. Which is why athletes with low iron levels experience fatigue and weakness.

15. Improve Hair Health
Raspberries are rich in folate as well. Folate helps in the formation of healthy red blood cells that carry oxygen to each cell in the body. This is important for hair follicles too as they need adequate blood flow and oxygen for proper growth.

Also, the magnesium and silicon content of red raspberries improve hair quality. Silicon is believed to thicken hair within a matter of weeks. It might promote faster hair growth as well.

16. Helps Fight Eczema
Raspberries are usually added to herbal antibacterial preparations to treat related ailments. And as per folk medicine, the berries are often prescribed to treat conditions like eczema.

Due to its anti-inflammatory properties, raspberry seed oil can help treat skin conditions like eczema, in addition to rashes and other skin lesions.

That’s about the wondrous benefits of these popular berries. They are great, aren’t they? But, how do you buy them? And what about their storage?



Selection And Storage
Selection
Selecting the right raspberries is pretty simple. You need to look for soft, plump, and deeply colored berries. Avoid the ones with bruises or dents. Or those that are mushy or wet.

Storage
So, how to store raspberries? Storage is pretty simple too. The berries are best enjoyed within 2-3 days of purchase. Refrigerate the berries while they are still in the packaging – unwashed. If you have purchased the berries in cartons, you can wrap them in a plastic wrap and refrigerate. Wash only before eating.

If you want to store the remaining berries after eating a few, you can use a storage container that provides good air circulation. This is how they will stay fresh. Also, ensure you line the container with paper towels. This prevents them from attracting too much of moisture and getting moldy.

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GRAPEFRUIT

GRAPEFRUIT

Grapefruit is a subtropical citrus fruit which has a sour and slightly bitter taste. It was first cultivated in Barbados in West Indies as a hybrid fruit from a cross between Pomelo and sweet orange. Grapefruit was named after grapes because it grows like clusters similar to grapes.

Grapefruits are widely cultivated in China, United States particularly Florida, California and other semi tropical southern states .The fruit has a slightly thick and tough skin than that of oranges and inside, the flesh is segmented like oranges. The fruit is very juicy and acidic varying in colours ranging from white, pink and red. Some varieties are seedless and in some, there may be as many as 50 seeds of half inch in length.


HEALTH BENEFITS OF GRAPEFRUIT
1. Grapefruit For Weight Loss:
Grapefruits and grape juices are proven to help people lose fat and maintain a healthy weight. Popular dieticians and nutritionists always recommend including grapefruits in daily diet chart because there is scientific evidence that eating grapefruit on a regular basis helps to lose weight significantly. Doctors have found that eating grapefruits lowers insulin, thus instead of storing sugar and converting them to fats, it uses it as a fuel that leads to weight loss.
Grapefruit is very low in calories and consists of only 42 calories per 100 grams. Thus it is a good option for people who want to lose weight and health benefits of grapefruit are many. Foods with fiber leave you feeling full and grapefruit is rich in water soluble fiber. Like watermelon, grapefruit has a high water content which makes you feel full.

Grapefruits help to block the absorption of carbs in the body. Drinking grapefruit juice will help you to burn the stored fat. Eating one grapefruit a day will help you to regulate your body and correct weight problems.
Grape fruits are high in enzymes which help to cut down the fat. It is also low in sodium and has high water content which will keeps you full. It also increases the metabolism of the body.

2. Grapefruit For Cancer:
Grapefruit is full of flavonoids which help the body fight infections and keeps the body free from carcinogens that can cause cancer.
Grapefruit contains high level of pectin which acts as a bulk laxative and helps to protect the colon mucous membrane by decreasing exposure to toxic substance in the colon. Drinking 6 ounces of grapefruit juice daily helps to prevent colon cancer. It not only kills the cancer cells but also promotes the production of healthy colon cells. Pectin also improves digestion.
Vitamin A is required to maintain healthy mucous membranes and skin. Consumption of fruits rich in flavonoid and vitamin A helps to protect from lung cancer and oral cancer.
Naringenin helps to repair damaged DNA in prostate cancer cells. DNA repair and contributes to cancer prevention as it impedes the reproduction of cancer cells.

Lycopene is a carotenoid pigment that gives the red colour to the grapefruit. It is a powerful agent against tumours and cancer acting as a scavenger of cancer causing free radicals. Lycopene works best with Vitamin A and C and grapefruit contains both in regular amount.

3. Grapefruit For Vision:
Pink and red grapefruits have huge amounts of beta carotene that are necessary to keep the eyes healthy and improve the vision. Just one grapefruit a day is enough to maintain the vision and fight the ravages of eye strain and ageing. The fruit contains good level of Vitamin A and flavonoid antioxidants such as naringenin and naringin and is also a good source of lycopene, beta carotene, xanthin and lutein. These anti-oxidant properties are good for vision.

4. Grapefruit For Arthritis:
Grapefruit contains salicylic acid that helps to break down the body’s calcium which builds up the cartilage of joint paints which may lead to arthritis. Drink grapefruit juice along with apple cider vinegar for best results.

5. Grapefruit For Infections:
The flavonoid content in grapefruits help the body to fight off infections and keep the body safe from illness and diseases. Eating a grapefruit every day or drinking grapefruit juice daily provides immunity against cardiovascular diseases. The flavonoid and vitamin C and minerals present in grapefruit makes it a disease busting powerhouse that tastes great too.

6. Grapefruit For Cholesterol Problems:
Antioxidants present in grapefruit also helps to reduce cholesterol level in a person. Millions of people suffer from cholesterol problems which can lead to dangerous consequences.  Doctors always recommend dietary changes for people who want to reduce cholesterol. It is advisable to include grapefruit in your diet if you suffer from cholesterol problems.  It is particularly helpful for those people who abstain from taking medication. Eating grapefruits can decrease cholesterol level up to 15 %and can decrease triglyceride levels up to 17%. Grapefruit also boosts heart health and reduces heart disease.

 7. Grapefruit As Liver Cleanser:
Grapefruit contains a number of liver detoxifying and cleansing agents, among them are various antioxidants and phyto nutrients called limonoids that help to excrete toxic from the liver by making them more water soluble. As mentioned earlier, grapefruit also contains naringenin which causes the liver to burn fat rather than store it.

8. Grapefruit For Gum Problems:
Eating two grapefruits a day help to reduce gum bleeding. Grapefruits also increase plasma vitamin C levels and help to manage periodontal disease.

9. Grapefruit For Respiratory Problems:
Vitamin C has been proven in numerous studies to lessen respiratory issues and prevent asthma. Vitamin C rich foods also reduces wheezing symptoms in children and aids in treating asthma, chronic cough, shortness of breath and even runny nose. The presence of several vitamin and minerals in grapefruit also helps to boost immunity and lessens the duration of cold.

10. Grapefruit For Kidney stones:
People who drink 1 litre of grapefruit juice daily reduce their risk of developing kidney stones. Because of the high content of Vitamin C, the juice helps to increase urinary pH and hasten the rate at which citric acid is secreted. This reduces the risk of calcium stones forming.

Grapefruit For Skin care:
11. Grapefruit contains high amount of Vitamin A and C, minerals and anti-oxidants that benefit the skin through the grapefruit consumption or a homemade mask.

12. The vitamin C and the antioxidant effects protect the skin from environmental hazards. It also stimulates the production of skin collagen that brings smoothness and elasticity to the skin. The retinol antioxidant gives your skin softness and, renews damaged skin and treats skin pigmentation.

13. The potassium present in the grapefruit helps to smooth wrinkles and age spots and provides a protective shield against UV rays.

14. Grape fruit refreshes the skin and the amino acid present in the grapefruit makes the skin more firm and soft.

Grapefruit For Hair:
15. Grapefruit and its extracts are a good source of Vitamin C. Adequate consumption of Vitamins is imperative for health and growth of hair. Vitamin C has strong antioxidant properties that helps to enhance the immunity system and strengthens the connective tissues within hair follicles and protects their integrity.

16. Our hair follicles often get clogged due to dandruff and dry flaky skin. This can damage the hair follicles if not treated and also inhibits hair growth. Grapefruit seed extracts can help to fight the bacteria on the scalp. It helps to soothe the skin and ward off the dandruff. This helps to get rid the follicles debris and encourage new hair to grow.

17. Grapefruit juice is loaded with vitamin C and Vitamin A which is imperative for hair’s health. It boosts blood circulation in the scalp which promotes hair growth

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HEALTH BENEFITS AND USES OF BLUEBERRY

What Are Blueberries?

Blueberries are tiny indigo-colored edible berries, which are sweet to taste. The blueberry plant is a perennial flowering shrub which grows in clusters, especially in North America. They are closely related to bilberries, cranberries, and grouseberries.

Types Of Blueberry

There are five major types of blueberry:
Lowbush
Northern Highbush
Southern Highbush
                                                              Rabbiteye
                                                              Half-high

Health Benefits Of Blueberries

Strengthen Bone
Blueberries are rich in calcium, iron, magnesium, phosphorous, manganese, zinc, and vitamin K, which help improve bone health. They also increase bone density and elasticity and contribute to maintaining the bone structure.

Skin Care
Anthocyanin in blueberries is responsible for preventing oxidative DNA damage, while the abundance of vitamin C is a big factor in building collagen. This is why blueberries prevent wrinkles, age spots, and acne. Additionally, they also prevent skin damage caused by dust, pollution, smoke, and UV rays.


Lower Bad Cholesterol
The high fiber content and abundant antioxidants in blueberries help dissolve the LDL (bad) cholesterol. This makes blueberries an ideal dietary supplement to cure many heart diseases, while also strengthening the cardiac muscles. They also contain potassium, calcium, and magnesium, which help in reducing blood pressure.

Treat Diabetes
Blueberries juice and extract improve insulin sensitivity. Blueberry is a high fiber food that is an essential part of the diabetic diet and helps lower the blood sugar levels.

Protect Heart Health
Blueberries help in preventing atherosclerosis, heart attacks, and strokes. This is due to the presence of fiber, anthocyanin, potassium, folate, vitamin B6, and vitamin C in them. Fiber and anthocyanin reduce cholesterol, improve blood fat, and prevent clogging of arteries. Vitamin B6 and folate prevent blood vessel damage by inhibiting homocysteine build up and potassium regulates working of heart muscles.

Prevent Cancer
Blueberries can prove to be extremely valuable for cancer patients, as they contain certain compounds like pterostilbene (an excellent remedy for colon and liver cancer) and ellagic acid. These two in harmony with anthocyanin and other antioxidants like vitamin C and copper can do miracles to both prevent and cure cancer.


Improve Brain Function
The vitamins, minerals, and phytonutrients in blueberries can heal nervous disorders by preventing the degeneration and death of neurons. These essential nutrients also protect brain cells and help restore the health of the central nervous system. The berries can also cure serious problems like Alzheimer’s disease to a great extent. They can even heal damaged brain cells and neuron tissues to keep your memory sharp.

Weight Loss
The high fiber content present in blueberries promotes digestion and weight loss. They also promote satiety, help you feel full, and reduce belly fat. One cup of blueberries contains only 15 g of carbohydrates and 84 calories. Thus, frozen or dried blueberries are great low-calorie snacks.

Rich in Antioxidants
The antioxidants along with other phytonutrients and flavonoids present in blueberries are responsible for the free radical scavenging activity in the body. The group of flavonoids, in particular, anthocyanin, prevents the body from all types of damage due to free radicals. This includes cellular structure damage, DNA damage, early aging, and various types of cancer.

Soothe Inflammation
The antioxidants in blueberries have anti-inflammatory properties. They reduce the activity of markers of inflammation. Thus, blueberries help prevent chronic inflammatory diseases including arthritis, atherosclerosis, Alzheimer’s, and even cancer.

Other Benefits

Antidepressant
Flavonoid-rich wild blueberries help enhance mood and act as an effective antidepressant.

Promote Digestion
The roughage (fiber) present in blueberries prevent constipation. Also, the vitamins, sodium, copper, fructose, and acids improve digestion by stimulating secretion of correct gastric and digestive juices. This helps the food move smoothly through the gastrointestinal system.

Treat Urinary Tract Infection
Blueberries can kill bacterial colonies like E. coli which are responsible for the urinary tract infection. They have a compound formed of large, polymer-like molecules, which inhibit the growth of such bacteria. They also have certain antibiotic properties which add to this effect. So far, this compound has only been found in cranberries and blueberries.

Eye Care
Blueberries can prevent or delay all age-related ocular problems due to their antioxidant properties. These include macular degeneration, cataracts, myopia and hypermetropia, dryness, as well as infections pertaining to the retina. Blueberries contain special antioxidants called carotenoids (lutein, zeaxanthin etc.), flavonoids (like rutin, resveratrol, quercetin etc.), and other antioxidant compounds, which are all very beneficial for ocular health.

Boost Immunity
Antioxidants in blueberries can boost your immune system and prevent infections. Once your immune system is strong, you won’t catch colds, fever, pox, and countless other communicable diseases spread by bacteria and viruses.

Reduce Muscle Damage
Blueberries help reduce the muscle soreness and fatigue that occurs after a strenuous exercise or activity. They also help in muscle regeneration.

Hair Care
Blueberries help promote hair growth. Mix blueberries and olive oil, apply the blend to hair and roots and rinse with warm water to enhance hair growth.

Alleviate IBS
Blueberry husks consumed along with probiotics show potent anti-inflammatory properties which can cure inflammatory bowel syndrome (IBS) and Crohn’s disease. They can alleviate symptoms such as bleeding and pain caused by ulcerative colitis.

Promote Detoxification
Anthocyanin in blueberries helps detoxify heavy metals from the body including lead, mercury, cadmium, and arsenic.

Increase Lifespan
Polyphenols and resveratrol found in blueberries help increase longevity and decrease the adverse effects linked with aging. They also activate the genes involved in anti-aging and decreasing brain function decline.

Uses Of Blueberries

Blueberries could practically be an addition to any food to impart a sweet-tart taste. They could be used as toppings or be added to various dishes like over baked foods, oatmeal, yogurts, pancakes, smoothies or salads.

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Top 24 Nutritious Fruits To Eat During Pregnancy

Top 24 Nutritious Fruits To Eat During Pregnancy

Why Are Fruits And Vegetables Important During Pregnancy?

• Fruits and vegetables are a major source of essential nutrients and play an important role in a healthy pregnancy.
• Vitamin C helps repair body tissues, heals wounds and cuts, maintains the health of teeth and gums, and is essential for strong immunity.
• Potassium helps in maintaining blood pressure.
• Dietary fiber promotes digestion, reduces cholesterol levels, lowers the risk of heart illnesses, and prevents constipation and the formation of hemorrhoids.
• Folate helps in forming red blood cells and reduces the risk of spina bifida, neural tube defects, and anencephaly in babies.
• Calcium contributes to the development of bones and teeth in babies.

Most fruits are low in sodium, fat, calories, and have zero cholesterol, making them the perfect food to eat.



Benefits Of Eating Fruits During Pregnancy:

• Fruits and vegetable are nutrient dense, and fulfill your and the fetus’ need for the vitamins, minerals, and fiber. Here’s how fruits support you:
• Reduce the risk of heart diseases and some cancers
• Lower your cholesterol levels in the blood
• Reduce the risk of Type-2 diabetes
• Limit your overall calorie intake
• Maintain a healthy blood pressure
• Lower the risk of kidney stone formation
• Prevent bone loss
• Help maintain healthy weight
• Folate during the first trimester reduces the risk of birth defects
• Plant compounds (phytochemicals) prevent diseases

With the above benefits, it becomes imperative to know which fruits offer these benefits.



24 Best Fruits to Eat During Pregnancy:

Below we have listed the fruits to be eaten during pregnancy and their benefits for you and the baby.

1. Apricots:

Apricots are a type of drupe fruits, where both the kernel and the flesh are edible.
Apricots contain vitamin A, C, E, beta carotene, phosphorus, silicon, calcium, iron, and potassium.They come loaded with all the super nutrients that assist in the healthy development of your baby.They are a rich source of iron, which prevents anemia.You can have up to two to four apricots a day.

2. Cherries:Cherries are a great source of vitamin C.
During pregnancy, you will require sufficient amounts of vitamin C to fight infections such as common cold and rashes.Eating cherries also helps in efficient blood supply to the placenta and the baby.Cherries come packed with melatonin, a powerful antioxidant hormone that helps in stimulating the cell growth while your belly stretches during pregnancy.Experts say that melatonin also helps you to get a good night sleep with its potent anti-stress factor.

3. Grapes:Grapes can be your healthy snacking option during pregnancy.
Grapes are full of vital nutrients such as vitamins, antioxidants, fiber, organic acids, pectin, folic acids, and more that aid the biological changes during pregnancy.They contain antioxidants including flavonol, linalool, anthocyanins, tannin, and geraniol, which boost immunity and prevent infections.The polyphenols in grapes strengthen the heart’s functioning.

4. Guava:The good old guava is a tropical fruit and highly nutritious. Do not be surprised if you have a strong craving, as it is quite common among pregnant women.
Guava helps regulate the immune system and blood pressure during pregnancy.It is rich in vitamin C, E, iso-flavonoids, carotenoids, and polyphenols.These nutrients work as muscle and nerve relaxants, reduce constipation, and aid digestion.The folic acid in the fruit helps prevent neural tube defects.

5. Kiwi:Kiwis are nutrient-dense fruits, and both their skin and seeds are edible.
They are known to have healing effects on the human respiratory system.You are less likely to be affected by a cough, cold, or wheezing if you eat kiwis every day.The fruit reduces blood clotting because of its rich phosphorus content.Kiwi also felicitates natural absorption of iron.

6. Apple:Apples are full of fiber and antioxidants, and are beneficial to both the mother and baby.
They detoxify the body from lead and mercury.They enhance the immunity and strength of your baby.There is a reduced risk of wheezing, asthma, and eczema in your child in the later stages of life.Apples are rich in insoluble fibers and aid digestion, improve metabolism, and decrease intestinal disorders.

7. Mango:The naturally sweet mangoes make a delicious alternative for your sugary treat.
They contain heavy amounts of vitamin C that regulates digestion, reduces constipation, and relieves you of minor infections.They are rich in fiber, antioxidants, and energy.They are high in calories and make a good snack for your third trimester when you require more calories.

8. Pear:Pears, the close cousin of apples, have a mild taste, sweetness, and a pleasant aroma.
Pears contain high amounts of folic acid, ideal for would-be-moms, and play a key role in preventing neural tube defects in babies.They are a good source of fiber that fights constipation.The potassium content aids heart functioning in both the mother-to-be and the baby and stimulates cell regeneration.

9. Strawberries:Just like cherries, strawberries are an excellent snacking delight.You can indulge in a bowl of strawberries any time of the day as the delicious fruit keeps you nourished with significant amounts of vitamins and fiber.
They are a rich source of vitamin C, which strengthens the immune system and normalizes blood pressure.Rich in manganese and potassium, it builds and strengthens the bones of the growing fetus.The folate content helps in minimizing the risk of neural tube defects.

10. Watermelon:Watermelon quenches your thirst, while also being a rich source of vital nutrients including vitamin A, C, B6, magnesium, and potassium.
It is loaded with minerals and fiber.Watermelon helps ward off that queasy feeling during morning sickness.In your last trimester, watermelon helps mitigate heartburn, swelling in hands and feet, and muscle cramps, and keeps you hydrated.

11. Blueberries:Consumption of blueberries should be avoided in excessive quantities. You should only choose organic varieties to avoid pesticides.
One cup of blueberries contains 114mg potassium, vital for regulating your blood pressure and preventing preeclampsia.They are low in calories, high in vitamin C, and thus helpful during pregnancy.The antioxidants protect the mother-to-be from oxidative stress and improve cognitive functioning of the brain.The best way to consume blueberries is to add them to breakfast such as corn flakes and other cereals.

12. Chikoo (sapodilla):Composed of soft and easily digestible pulp, chikoo is rich in nutrients.
Chikoo is full of electrolytes, vitamin A, carbohydrates, and energy, perfect for lactating mothers as well.It not only helps you cope with dizziness and nausea but also prevents conditions such as irritable bowel syndrome.The fruit also helps fight stomach related disorders such as diarrhea and dysentery.

13. Banana:Bananas are highly preferred fruits in the world of nutrition and diet.
Bananas have folate, vitamin C, B6, potassium, and magnesium.The folate does its usual super job of protecting the fetus from neural tube defects.Vitamin B6 helps regulate sodium levels and control nausea and vomiting.The rich magnesium content in banana helps restore a healthy fluid balance.Potassium protects you from the possible attack of stroke or any other pregnancy-related complications.Doctors usually recommend consuming one banana every day during your first trimester.

14. Custard apple:Custard apple is rich in nutrients, calories and sugars, which help underweight pregnant women gain the necessary weight.
Loaded with vitamins A and C, the fruit is good for the eyes, skin, hair, and body tissues of your growing baby.The tasty seasonal fruit also enhances the cognitive functioning of your child in the prenatal period of development.For expectant mommies, high fiber in custard apple prevents constipation and eases pain during labor.The rich antioxidants present in this delightful fruit help you stay active and detoxify your body while preparing for childbirth.

15. Pomegranates:The red, pearly pomegranates are nature’s gift to pregnant women because of their dense nutrients.
Pomegranates contain good amounts of energy, calcium, folate, iron, protein, and other nutrients.The fiber content helps ease constipation pain.It is one of the best natural cures for iron deficiency problems.Vitamin K plays a prominent role in strengthening both the mother-to-be and baby’s bones.Drinking pomegranate juice in moderation helps lower the risk of injury to the placenta.

16. Oranges:The sweet and tangy fruits make a right choice for pregnant women.
Oranges are rich in vitamin C that aids in digestion, prevents cell damage, and helps the blood absorb iron.They also help you remain hydrated and contribute to the daily fluid intake.The rich folate reduces the risk of brain and spinal cord defects in babies.Potassium helps prevent high blood pressure during pregnancy.

17. Avocados:Avocados have more folate than any other fruits, and are nutrient dense.
They are rich sources of vitamins C, B, K, fiber, choline, magnesium, and potassium.Potassium and magnesium help relieve nausea.Avocados are effective in relieving leg cramps, which are often caused by low potassium and magnesium levels during pregnancy.Choline is essential for brain and nerve development in babies.The healthy monosaturated fats in the fruit keep the mother away from heart illnesses.

18. Lemons:Lemons have a refreshing aroma and a pleasant taste. They are known to be highly useful during pregnancy.
Lemon juice keeps you hydrated, fights morning sickness, and flushes away toxins from the system.It is rich in vitamin C, which stimulates the digestive system and treats constipation.It prevents common infections and improves your body’s natural defense mechanism.Lemons are a great source of magnesium and calcium, which improve bone development in the mother and the baby.Lemon water is diuretic and beneficial in kidney functioning. It also prevents urogenital infections in pregnant women.

19. Cantaloupe:Also known as muskmelon, sweet melon, or rock melon, cantaloupe contains essential nutrients required for pregnancy.
Cantaloupes are a rich source of fiber and water content, which relieve constipation.Carotenoids and vitamin C boost the immune system of both the mother-to-be and the baby. It is a good source of folate.The B complex in cantaloupes reduces morning sickness and prevents heartburn. 

Potassium is ideal for regulating the fluctuating blood pressure.Iron helps in the production of hemoglobin and prevents anemia.

20. Grapefruit:Grapefruit is a delicious citrus fruit with a tangy and sweet flavor.
Its high fiber content makes it an effective laxative and eases bowel movements during pregnancy.Sufficient vitamin C wards off a cold, reduces water retention, and also keeps your skin supple.Eating the fruit before going to bed helps you relax and get a good night’s sleep.It can decrease the chances of nausea and vomiting, which is a common issue in early pregnancy.The significant amounts of folic acid reduce the chances of neural tube defects in babies.

 21. Persimmons:This is another sweet and pulpy fruit, which can be had in fresh, raw, or dried forms.
Persimmons are rich in calcium and phosphorus, which help in the growth and development of the baby’s bones.Carotene and vitamin A strengthen your heart muscles, eyesight, and vitamin C enhances immunity.The magnesium content helps lower blood pressure and is therefore effective in treating hypertension.Vitamin C fights insomnia, stress, and alleviates cold.The antioxidant content helps detox the body and liver, and neutralizes free radicals.

22. Pineapple:Pineapple is a safe and healthy choice during pregnancy, as long as you eat in moderation.
The low saturated fats and high fiber content help ease constipation, which is a major complaint during pregnancy.Vitamin C boosts the immunity and promotes collagen production.Trace amounts of copper promote the production of RBCs and help in the growth and health of hair and eyes.Bromelain fights the bacteria that harbors in the gut and treats gastrointestinal tract.

23. Raspberries:The delicious and edible raspberries are full of nutrients.
Red raspberries, especially the leaf extract, help ease labor pain due to its uterine stimulator and relaxant properties.The high amount of folate prevents the risk of neural tube defects in babies.The dietary fiber and manganese promote digestion and prevent the risk of digestive disorders.They are a rich source of ellagic acid (phytonutrient) and antioxidants that lower the risk of cancer in pregnant women.Raspberries boost hemoglobin and protect mothers from anemia and fatigue.

24. Blackberries:Blackberries have a unique taste and this is probably why women crave for the fruit during pregnancy.
Blackberries are a rich source of energy.Fiber contributes to the overall health and eases constipation.Folate is important for preventing birth defects and lowering the chances of miscarriage.Calcium, potassium, and magnesium promote the proper growth and development of bones in the fetus.Anthocyanins and flavonols in blackberries protect pregnant women from heart-related ailments.Our list gives a thorough idea of all the fruits to be eaten during pregnancy. But are all fruits safe during pregnancy?



Are There Any Fruits To Avoid During Pregnancy?Fruits are good to consume unless you have them in excess.
Consumption of grapes and pineapples in high amounts is dangerous.Raw and unripe papaya contains latex substance, which could cause uterine contractions leading to a miscarriage.


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BEST SET OF FOODS TO EAT WHEN YOU'RE PREGNANT

Best Set Of Foods to Eat When You’re Pregnant

1. Dairy products

During pregnancy, you need to consume extra protein and calcium to meet the needs of the growing fetus.

Dairy products contain two types of high quality protein: casein and whey. Dairy is the best dietary source of calcium, and provides high amounts of phosphorus, various B-vitamins, magnesium and zinc.

Yogurt, especially Greek yogurt, is particularly beneficial for pregnant women.

It contains more calcium than any other dairy product. Some varieties also contain probiotic bacteria, which support digestive health.

People who are lactose intolerant may also be able to tolerate yogurt, especially probiotic yogurt.

Taking probiotic supplements during pregnancy may reduce the risk of complications such as preeclampsia, gestational diabetes, vaginal infections and allergies.

2. Legumes
This group of food includes lentils, peas, beans, chickpeas, soybeans and peanuts.

Legumes are excellent plant-based sources of fiber, protein, iron, folate (B9) and calcium, all of which the body needs more of during pregnancy.

Folate is one of the B-vitamins (B9). It is very important for the health of the mother and fetus, especially during the first trimester.

However, most pregnant women are not consuming nearly enough folate.

This has been linked with an increased risk of neural tube defects and low birth weight. Insufficient folate intake may also cause the child to be more prone to infections and disease later in life.

Legumes contain high amounts of folate. One cup of lentils, chickpeas or black beans may provide from 65–90% of the RDA.

Furthermore, legumes are generally very high in fiber. Some varieties are also high in iron, magnesium and potassium.

3. Sweet potatoes
Sweet potatoes are very rich in beta-carotene, a plant compound that is converted into vitamin A in the body.

Vitamin A is essential for growth, as well as for the differentiation of most cells and tissues. It is very important for healthy fetal development.

Pregnant women are generally advised to increase their vitamin A intake by 10–40%.

However, they are also advised to avoid very high amounts of animal-based sources of vitamin A, which may cause toxicity when eaten in excess.

Therefore, beta-carotene is a very important source of vitamin A for pregnant women.

Sweet potatoes are an excellent source of beta-carotene. About 100–150 grams (3.5–5.3 oz) of cooked sweet potatoes fulfills the entire RDI.

Furthermore, sweet potatoes contain fiber, which may increase fullness, reduce blood sugar spikes and improve digestive health and mobility.

4. Salmon
Salmon is very rich in essential omega-3 fatty acids.

Most people, including pregnant women, are not getting nearly enough omega-3 from their diet.

Omega-3 fatty acids are essential during pregnancy, especially the long-chain omega-3 fatty acids DHA and EPA.

These are found in high amounts in seafood, and help build the brain and eyes of the fetus.

Yet pregnant women are generally advised to limit their seafood intake to twice a week, due to the mercury and other contaminants found in fatty fish.

This has caused some women to avoid seafood altogether, thus limiting the intake of essential omega-3 fatty acids.

However, studies have shown that pregnant women who eat 2–3 meals of fatty fish per week achieve the recommended intake of omega-3 and increase their blood levels of EPA and DHA.

Salmon is also one of very few natural sources of vitamin D, which is often lacking in the diet. It is very important for many processes in the body, including bone health and immune function.

5. Eggs
Eggs are the ultimate health food, because they contain a little bit of almost every nutrient you need.

A large egg contains 77 calories, as well as high-quality protein and fat. It also contains many vitamins and minerals.

Eggs are a great source of choline. Choline is essential for many processes in the body, including brain development and health.

A dietary survey in the US showed that over 90% of people consumed less than the recommended amount of choline.

Low choline intake during pregnancy may increase the risk of neural tube defects and possibly lead to decreased brain function.

A single whole egg contains roughly 113 mg of choline, which is about 25% of the recommended daily intake for pregnant women (450 mg).

6. Broccoli and dark, leafy greens
Broccoli and dark, green vegetables, such as kale and spinach, contain many of the nutrients that pregnant women need.

These include fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate and potassium.

Furthermore, broccoli and leafy greens are rich in antioxidants. They also contain plant compounds that benefit the immune system and digestion.

Due to their high fiber content, these vegetables may also help prevent constipation. This is a very common problem among pregnant women.

Consuming green, leafy vegetables has also been linked with a reduced risk of low birth weight.

7. Lean meat
Beef, pork and chicken are excellent sources of high-quality protein.

Furthermore, beef and pork are also rich in iron, choline and other B-vitamins — all of which are needed in higher amounts during pregnancy.

Iron is an essential mineral that is used by red blood cells as a part of hemoglobin. It is important for delivering oxygen to all cells in the body.

Pregnant women need more iron, since their blood volume is increasing. This is particularly important during the third trimester.

Low levels of iron during early and mid-pregnancy may cause iron deficiency anemia, which doubles the risk of premature delivery and low birth weight.

It may be hard to cover iron needs with diet alone, especially since many pregnant women develop an aversion to meat.

However, for those who can, eating red meat regularly may help increase the amount of iron acquired from the diet.

Eating foods that are rich in vitamin C, such as oranges or bell peppers, may also help increase absorption of iron from meals.

8. Fish liver oil
Fish liver oil is made from the oily liver of fish, most often cod.

The oil is very rich in the omega-3 fatty acids EPA and DHA, which are essential for fetal brain and eye development.

Fish liver oil is also very high in vitamin D, which many people do not get enough of. It may be highly beneficial for those who don’t regularly eat seafood or supplement with omega-3 or vitamin D.

Low vitamin D intake has been linked with an increased risk of preeclampsia. This potentially dangerous complication is characterized by high blood pressure, swelling of the hands and feet, and protein in the urine.

Consuming cod liver oil during early pregnancy has been linked with higher birth weight and a lower risk of disease later in the baby’s life.

A single serving (one tablespoon) of fish liver oil provides more than the recommended daily intake of omega-3, vitamin D and vitamin A.

However, it is not recommended to consume more than one serving (one tablespoon) per day, because too much preformed vitamin A can be dangerous for the fetus. High levels of omega-3 may also have blood-thinning effects.

9. Berries
Berries are packed with water, healthy carbs, vitamin C, fiber and plant compounds.

They generally contain high amounts of vitamin C, which helps the body absorb iron.

Vitamin C is also important for skin health and immune function.

Berries have a relatively low glycemic index value, so they should not cause major spikes in blood sugar.

Berries are also a great snack because they contain both water and fiber. They provide a lot of flavor and nutrition, but with relatively few calories.

10. Whole grains
Eating whole grains may help meet the increased calorie requirements that come with pregnancy, especially during the second and third trimesters.

As opposed to refined grains, whole grains are packed with fiber, vitamins and plant compounds.

Oats and quinoa also contain a fair amount of protein, which is important during pregnancy.

Additionally, whole grains are generally rich in B-vitamins, fiber and magnesium. All of these are frequently lacking in the diets of pregnant women.


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AMAZING BENEFITS OF CALCIUM AND FOODS RICH IN IT

10 AMAZING BENEFITS OF CALCIUM

1. Bone development:
Calcium helps to prevent osteoporosis. Calcium is the most vital nutrient for developing strong bones, especially for children and young adults. Calcium absorption and bone development is at its peak till the age of 20, and decreases gradually thereafter. An adequate amount of calcium and vitamin D helps to increase bone mass in growing children and young adults.

2. Kidney Stones:
Some say calcium leads to kidney stone, but it is a myth. Research now proves that calcium intake protects against extremely painful kidney stones that damage the lining of the body.

3. Pre Menstrual Syndrome (PMS):
PMS related researches show that low level of calcium and vitamin D can lead to calcium reacting negatively with estrogens and progesterone that trigger PMS. Doctors recommend daily intake of 1000 milligrams of calcium and 1000 to 2000 units of vitamin D in the case of PMS.

4. Blood pressure:
Regular consumption of Calcium through natural source or supplements helps to regulate or lower blood pressure. This is also useful in curing hypertension.

5. Cancer:
Antioxidant-rich diet prevents cancer, but research shows the evidence that proper amount of calcium can help in getting rid of colorectal, ovarian and breast cancers.

6. Cardiovascular disease:
Adequate dietary calcium intake can reduce the risk of cardiovascular diseases and hypertension. The heart and blood vessels are interconnected by our nervous system. A deficiency of calcium can lead to heart problems and high blood pressure.

7. Healthy smile:
Calcium is an important element for healthy jaw bones and holds the teeth in place. However, calcium requires phosphorus for maximum benefit of bone strengthening. Children’s teeth require proper calcium and phosphorus for forming a hard structure in growth. Calcium gives a healthy jaw bone and protects against any tooth breakdown. Bacteria and tartar don’t easily thrive in good oral health conditions.

8. Balance pH Level towards Alkaline:
Processed sugars, sodas, and junk food make the body very acidic on the pH scale. They can cause hypertension and kidney stones. Calcium can prevent this problem and make the body less acidic.

9. Chronic disease:
Calcium plays a very serious role in fighting against chronic diseases. Increased calcium intake can lead to a lower risk of certain chronic diseases.

10.  Weight Loss:
Calcium helps in increasing the pace of metabolism. Calcium prevents weight gain since it burns fats and stores lesser quantities of fat.




BELOW ARE 23 FOODS THAT ARE RICH IN CALCIUM

1. Dark Leafy Greens (Watercress):

Leafy green vegetables like spinach, kale, turnip, romaine lettuce, celery, broccoli, cabbage and asparagus are high in calcium. Watercress is the richest source with 1 cup chopped watercress providing 41 mg or 8% DV of calcium. Other leafy greens that are good sources of calcium include curly kale (14% DV), Dandelion and turnip greens (10% DV each), arugula (6% DV) and collards (5% DV). For a boost in calcium levels you can toss these vegetables into a salad and have it as a side dish to your meals.

2. Low Fat Cheese (Mozzarella Non-fat):
Among the dairy products, cheese is a good source of calcium. Moreover, unlike other dairy products, it has low lactose content and is suitable for those who are intolerant to lactose. It enables re-mineralization i.e. deposition of calcium and phosphorus in teeth, thus strengthening tooth enamel. Mozzarella Non fat cheese has the highest concentration of calcium with 1 cup shredded cheese providing 1086 mg or 109% DV of this mineral. Other varieties that are good sources of calcium include low fat Swiss (27% DV), reduced fat Parmesan (31% DV) and cottage cheese 2% fat (2%).

3. Low Fat Milk & Yogurt (Non-fat Milk):
Milk is considered as one of the best sources of calcium. A cup serving of low fat milk contains 306 mg or 31% DV of calcium. Low fat yogurt is another dairy product that can be a good alternative to milk. Besides, the culturing process involved in the preparation of yogurt makes it easy on your digestive system. An 8 ounce serving of yogurt provides 225 grams of calcium which is more than the same amount of milk provides. Plain yogurt also contains 10 to 14 grams of protein which is equivalent to 20% of the daily protein requirement. You can use yogurt in salads, soups and desserts to improve the nutritive value and taste of the food.

4. Chinese Cabbage (Pak Choi, Bok Choy):
Chinese cabbage or Bok Choy is another leafy green vegetable that has a good amount of calcium. One cup serving of shredded cabbage provides 74 mg or 7% DV of calcium. Other good sources of calcium include cooked green cabbage (4% DV) and cooked red leaf cabbage (3% DV)

5. Fortified Soy Products (Tofu):
Fortified soy products like tofu are also high in calcium. A 100 gram serving of raw tofu contains 350 mg or 35% DV of calcium while 100 grams of fried tofu contains 372 mg or 37% DV of calcium. Other soy products like unsweetened soy milk or non-fat soy milk with added calcium and vitamins A & D are also quite good sources each providing 13% DV of calcium.

6. Okra (Cooked):
Cooked okra also falls in the category of calcium rich foods with a 100 gram serving providing 77 mg which is equivalent to 12% DV of calcium.

7. Broccoli:
Some might hate the taste of this leafy green vegetable but the fact remains that it has a great source of calcium. A cup serving of chopped broccoli provides 62 mg or 6% DV of calcium. It is also low in calories, as a one cup serving of cooked broccoli boiled in water provides just 54 calories. You can incorporate this veggie in your diet to boost your calcium levels and obtain other benefits of leafy greens as well!

8. Green Snap Beans:
Beans are another rich source of calcium. For example, green snap beans are rich in calcium besides being low in calories. A cup serving of raw green snap beans contains 41 mg or 4% DV of calcium. Green snap beans cooked and boiled in water contain just 44 calories. Thus, these legumes deserve to be incorporated in your diet because for their rich nutritional value which includes calcium.

9. Almonds:
When we talk about calcium rich foods, nuts cannot be left behind. Almonds are one of the richest sources with 100 grams almonds providing 378 mg or 38% DV of calcium. A serving of 23 kernels (1 ounce almonds) contains 161 calories. So increase the consumption of these crunchy nuts to get a boost of calcium as well as heart healthy mono unsaturated fats and magnesium.

10. Fish Canned (Sardines, in Oil, with Bones):
Fish is another rich source of calcium besides being rich in omega-3 fatty acids. Canned sardines are the top source with a cup serving providing 569 mg or 57% DV of this mineral. Other fish that are good sources of calcium include Pink Salmon (8% DV), Anchovies (6% DV) and shrimp (4% DV). They are also good sources of vitamin K, B vitamins, iodine and magnesium. Vitamin K and magnesium help improve the absorption of calcium and it’s bioavailability.

11. White Beans:
As stated earlier, beans are a rich source of calcium and white beans are no exception. Most white beans provide nearly 175 mg calcium in a 100 grams serving. Apart from calcium, they are rich in fibre, potassium, iron and folate. You can add boiled white beans to soups and stews or use them in casseroles to get the benefits of these delicious legumes.

12. Canned Salmon:
Canned salmon is one of the richest non-dairy sources of calcium. A 3.5 oz serving of canned salmon contains two-thirds of the amount of calcium contained in milk. Besides, its high in protein which is easily digestible by people of all ages. Alaskan salmon is a good source of vitamin B12 and contains modest amounts of other vitamins and minerals.

13. Dried Figs:
If you despise milk and milk products, you need not worry as there are plenty of other sources of calcium. Dried figs are one of them. Just 2 dried figs can provide you with 65 mg of calcium. These dried fruits are also packed with antioxidants and fibre. A cup serving of uncooked dried figs contains about 300 mg of calcium.

14. Blackstrap Molasses:
Blackstrap molasses, as the name suggests, is the dark viscous molasses that remain after the extraction of sugar from raw sugarcane. It is a rich source of calcium with a 100 gram serving providing 205 mg or 21% DV of calcium. It is also a good source of copper, iron, manganese, selenium, magnesium and vitamin B6. You can take 1 tablespoon of blackstrap molasses in the morning in hot water or milk to get it’s benefits.

15. Kale:
Kale or borecole is a close relative of wild cabbage and is one of the healthiest vegetables around. Green veggies are rich in calcium and kale is no exception. A cup serving of cooked kale provides 245 mg or 24% DV of calcium. In fact, this veggie is a nutritional powerhouse providing 206% DV of vitamin A, 134% DV of vitamin C and 684% DV of vitamin K. It is also a good source of minerals like copper, iron, potassium, phosphorus and manganese. So incorporate this amazing veggie in your diet to get a boost in overall nutrition.

16. Black-eyed Peas:
Black eyed peas, as their name suggests, are white legumes with a small black dot in the centre that resembles an eye. Besides being a tasty addition to recipes, these legumes are also a good source of calcium. A cup serving of canned black-eyed peas contains 390 mg or 36% DV of calcium. These beans are also loaded with folate, potassium and other nutrients. You can prepare a black eyed pea spread and add it to your sandwich or any other appetizer for a nutrient boost.

17. Oranges:
Apart from being rich in calcium, these tangy fruits are also rich in vitamin D which is required for the absorption of calcium in the body. A medium orange contains 65 mg calcium which is equivalent to about 6% DV of this mineral. It is also rich in vitamin C which is a powerful antioxidant. You can have this fruit as a mid-morning snack or squeeze out its juice and have it at breakfast. A cup of orange juice from concentrate contains about 55 mg of calcium.

18. Turnip Greens:
Turnip greens are a rich source of calcium containing four times more calcium than its less bitter counterparts like cabbage. Similarly, they contain twice the amount of calcium found in mustard greens. A serving of 100 grams turnip greens contains 190 mg or 19% DV of calcium.

19. Sesame Seeds:
Sesame seeds are loaded with calcium providing 975 mg or 98% DV of calcium in a 100 gram serving. Besides calcium, sesame seeds are rich in vitamin E, B-vitamins like B1, B2, B3, B5 and B15 as well as protein and heart healthy poly-unsaturated and mono-unsaturated fats. You can incorporate them in your diet by sprinkling them in salads or preparing tahini by blending them with roasted garlic, lemon juice, chickpeas and spices.

20. Seaweed:
Fish are not the only seafood that is rich in calcium. Seaweed is packed with calcium, iodine and fibre which facilitate proper thyroid function. A cup of raw seaweed contains 126 mg or 13% DV of calcium. You can use seaweed as an ingredient in your risotto recipe and classic miso soup.

21. Soy milk:
Soy milk can be a great alternative to dairy milk. It is also a good source of calcium. Unfortified soy milk contains about one-fourth the amount of calcium in milk. But fortified soy milk is at par with milk in terms of its calcium content. Apart from this, it is low in fat and high in protein. It is particularly a good option for those who are lactose intolerant and cannot have regular dairy milk.

22. Firm Tofu:
Firm tofu is prepared by grinding and boiling dried soybeans and is considered a great alternative to meat products. It has a good source of calcium providing 861 mg or 86% DV of this mineral in a half cup serving. It is also rich in proteins and low in fat.

23. Cheerio’s:
Among the cereals, cheerio’s contain significant amounts of calcium providing 114 mg or 14% DV of this mineral in a one cup serving. You can have them with skim or soy milk and strawberries for added nutrition.

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