15 Highly Alkaline Foods That Will Help to Heal Your Body

Unfortunately, when it comes to diet, most people are on autopilot, following a disease-making Western Diet that is high in acidic foods and low in alkaline foods.

The Western Diet increases inflammation and cholesterol. It also causes and contributes to the development of heart disease, dementia, osteoporosis, cancer, high blood pressure, obesity, diabetes and autoimmune diseases.

One way diet affects your health is through a process called “acid-alkaline balance.”

Acid base

Here is our Ultimate Guide to Acidity Cure

The human body is designed to be alkaline and it functions properly in this state.

What are Alkaline Foods

Alkaline-forming foods are considered to be ”superfoods” not just for their ability to help our body maintain a healthy pH balance, but also due to their nutrient density.

The most alkaline-forming foods are often plant-based and have been shown to have a multitude of healing properties.

What is The Alkaline diet a.k.a The Alkaline ash diet

Alkaline ash refers to eating food that supports bone and whole-body health by creating an ideal pH balance within the body. The alkalizing precursors allow the bones to fulfil their metabolic functions without depleting themselves.

In reality, the Alkaline Ash Diet is the same eating pattern that supports the prevention of heart disease, high blood pressure, diabetes, cancer, and degenerative diseases. It is a diet rich in alkalizing minerals and health-supporting plant compounds.

Green Smoothie

Here is a list of some of our favourite alkalizing foods, all of which are delicious and versatile or try our Green Smoothie That May Boost Life Expectancy that is thoughtfully crafted with alkalizing farm fresh super greens and wholesome fruits and veggies with over 12 cleansing ingredients for the healthy elimination of toxins for pH balance and detox!

1.Lemons

  • Lemons are extremely high in alkaline minerals, such as potassium, and magnesium that have alkalizing effects on the body.
  • They are excellent for healthy detox, assisting with digestion, and support the liver in eliminating toxins from the body.
  • The citric acid in them is highly acidic in a natural state, but once consumed, the citric acid gets metabolized and has a wonderful alkaline effect on the body. 
  • Lemons are a good source of calcium, iron and vitamins A, C and B-complex, as well as pectin fibre, and carbohydrates. They also contain potent antibacterial, antiviral and immune-boosting powers.
  • Apart from having a cleansing and detoxifying effect on the body, lemons help improve digestion, aid weight loss, support skin health, boost immunity, fight cancer, control high blood pressure, prevent infections and lots more.
  • Enjoying a glass of lemon water every morning is a fantastic habit to work into your routine that will help you feel great throughout the day.
  • Also, read Foods to Eat for Glowing Skin
  • 2.Cucumbers

    Cucumber
      Cucumbers are another healthy addition to an alkaline diet. They can quickly neutralize acids and aid digestion.
      The nutritional profile of cucumbers is very impressive. They are an excellent source of vitamins K, C and different B vitamins. You also get a good amount of copper, amino acids, carbohydrates, soluble and insoluble fibre, potassium, manganese, phosphorus, magnesium, biotin and silica.
      Plus, cucumbers are low in calories. They also have antioxidant and anti-inflammatory properties. Including cucumbers in your diet can help reduce your risk of cardiovascular disease, improve digestion, lower blood sugar levels and fight different types of cancer including breast, uterine, ovarian and prostate cancers. Being high in water content, they also keep the body hydrated.

    3.Celery

    Celery juice

    • Celery is another very alkaline food you should eat! It can neutralize acids and balance the pH level of your body. 
    • It is also a great diuretic, meaning it helps get rid of excess fluid in the body. Plus, being very high in water content, it helps hydrate and nourish the cells in your body. 
    • Celery also contains vitamins A, C, K and some B vitamins, as well as calcium, magnesium, phosphorus, folate, potassium and fibre. Plus, it is low in calories, carbohydrates, fat and cholesterol.
    • This simple green stalk helps lower cholesterol, inhibits several cancers, supports the immune system, fights inflammation, supports cardiovascular health, aids weight loss and lots more.
    • Aside from being alkalizing, celery has additional cleansing properties. Since it’s mostly water, celery can easily help the body flush toxins.
    • Celery is also a “negative calorie” food, which means it takes more calories to chew and digest than the total amount of calories it contains.

    4.Avocado

      Avocado is a powerhouse of both nutrients and deliciousness. Avocado contains a ton of healthy fats in addition to being alkalizing, anti-inflammatory and heart-healthy.
      Avocados are one of the foods you should eat every day. They help flush out acidic waste and promote a more alkaline environment in the body. This creamy, green fruit is packed full of nutrients.
      Avocados contain dietary fibre, folate, potassium, selenium, and a good amount of healthy fat, along with vitamins K, C, B5 and A. They also contain powerful antioxidants, such as alpha-carotene, beta-carotene, lutein, and more. 
      Adding avocados to your diet will help aid weight loss, fight inflammation, improve your heart health, boost cardiovascular health, fight cancer and provide blood sugar benefits.

    5.Spinach

    • Spinach, one of the healthiest leafy greens, is highly alkaline in nature. It is very rich in chlorophyll, which acts as an alkalizing agent and brings your body back to the optimal 7.4 range.
    • Spinach is a good source of vitamins A, B2, C, E and K.  It is also loaded with minerals that provide the body with amazing alkaline effects, such as manganese, magnesium, iron, potassium, calcium and folate. Plus, it is loaded with dietary fibre, flavonoids and carotenoids.
    • By eating spinach, you can boost muscle strength, fight anaemia, improve heart health, prevent premature ageing, reduce your risk of cancer and enjoy healthy skin.
    • Most leafy green vegetables are alkaline-forming in the body, but spinach is one of our favourites because it’s so versatile. Even those who don’t love greens will often enjoy spinach because of its mild flavour.
    • Spinach is rich in chlorophyll, vitamin K, vitamin A and so many more… it would take us all day to list them all!

    6.Garlic 

    Spices
    • A true miracle food, garlic is another alkaline food that encourages overall good health. The main compound in garlic is allicin, which has antibacterial, antiviral, antifungal and antioxidant properties.
    • Also, garlic has nutrients including vitamins B1, B6 and C, as well as manganese, calcium, copper, selenium and many others. Garlic aids detoxification by increasing production of glutathione that helps filter toxins from the digestive system.
    • This alkaline-forming food offers many other health benefits, too. It promotes cardiovascular health, boosts immune health, lowers blood pressure, supports liver functioning, cleanses the liver, reduces inflammation and fights off cancer, to name a few.
    • Garlic is an anti-inflammatory superfood that rates very high on the alkaline scale.

    Spices With Most Powerful Health Benefits

    7.Kale

    Immunity
    • Kale is another alkaline food that you should definitely include in your diet. Kale can balance the acid and alkalize the body. This leafy green vegetable is packed with rich vitamins, such as vitamins A, C and K.
    • It also has nutrients like magnesium, calcium, manganese, copper, potassium, iron, phosphorus and protein. Plus, it offers antioxidant benefits. 
    • The fibre and sulfur in kale support the body’s natural detoxification process so that your body can get rid of harmful toxins. It can even lower bad cholesterol, reduce your risk of cancer, improve heart health, aid weight loss, boost immunity and lots more.
    There’s a reason kale has been labelled as the new beef.
    • It’s high in plant iron, calcium and vitamin K, which is said to help protect against many types of cancers.
    • Kale has a mild taste that can jazz up any recipe. You can easily add kale to any smoothie recipe that calls for greens, stir-fries, salads and soups for a (delicious) alkaline boost.

    8.Broccoli 

    • Broccoli is one of the top alkaline cruciferous vegetables that you should include in your diet.
    • The phytochemicals in broccoli help alkalize the body, increase estrogen metabolism and reduce the symptoms of estrogen dominance. This tasty vegetable is also packed with a variety of vitamins, such as C, K and A.
    • It also has fibre, manganese, potassium, iron, folate and protein. Moreover, it has amazing anti-inflammatory and antioxidant properties.
    • Apart from alkalizing and detoxifying the body, broccoli helps fight cancer, improves digestion, boosts the cardiovascular system, improves immunity, supports skin health, boosts metabolism and lots more.

    9.Bell Peppers

    • Be it red, green or yellow, bell peppers are highly alkaline in nature.
    • They help transform acidic foods, raising the body’s overall alkaline level. Bell peppers also contain vitamins C, A, B6, E and K, along with potassium, manganese, copper, dietary fibre, folate, iron and several flavonoids that provide powerful antioxidant properties. 
    • When eaten regularly, bell peppers help boost immunity, lower hypertension, support eyesight, and increase the body’s metabolic rate. They also help decrease the risk of cardiovascular disease, Type 2 diabetes, cancer, inflammation and more.

    10.Wheatgrass

    • Another highly alkaline food that people are not aware of is wheatgrass. It’s a very strong source of alkalinity as well as several nutrients for the body. It is a rich source of chlorophyll, amino acids and vitamins, such as A, B-complex, C, D and E.
    • It also contains magnesium, potassium, iron, zinc, copper, selenium, thiamine and natural enzymes. Wheatgrass helps in the process of detoxification. It also revitalizes your liver and protects it from environmental pollutants.
    • In addition, it boosts energy levels, improves immunity, aids weight loss, regulates blood sugar levels, improves heart health and fights cancer, to name a few. 

    11.Tomatoes

    • Tomatoes are most alkaline when they are uncooked, but contain many nutrients, both raw and uncooked.
    • They are a great source of vitamin C, digestive enzymes, and a good source of vitamin B6, which is often difficult to find!
    • Eat sliced tomatoes as a snack with a bit of pink sea salt or mix into your favourite salad or omelette.

    12.Bananas

    Banana nutrition
    • Bananas, aka “Potassium Sticks,” are another highly alkaline food that you won’t want to leave out of your diet. Bananas are also a great source of fibre, which help promote digestive regularity and sweep toxins out of the gastrointestinal (GI) tract.
    • While most people tend to avoid bananas to prevent weight gain due to their high sugar content, eating a banana is far better for you than eating a granola bar or some other processed food that’s packed full of sugar and acidifying ingredients.
    • One of the most delicious ways to include bananas in your diet is by making banana “nice cream,” which is simply just frozen bananas blended into a creamy consistency.
    • The best part about banana nice cream is that you can jazz it up with other alkaline ingredients, such as fresh mint leaves and berries.
  • If you’re looking for some inspiration, here’s a recipe for my favourite peanut butter banana nice cream.
  • Nicecream
  • 13.Kiwi

    • Kiwi is a high-alkaline food your cells won’t want to miss out on because it also contains a plethora of antioxidants, vitamins and minerals.
    • And although oranges are famous for their vitamin C content, kiwi contains nearly five times the amount of vitamin C than an orange.
    • Kiwi is also a great source of fiber for improved digestion, as well as potassium for muscle function.

    14.Cauliflower

    • Cauliflower is an alkaline food that can also aid in hormone rebalancing when the body’s estrogen levels are too high.
    • This is because cauliflower contains a nutrient called Indole-3-Carbinol (or I3C) that helps the body regulate estrogen levels. We come into contact with estrogen on a daily basis through estrogenic foods (such as soy), chemicals in our environment (such as plastics) and pharmaceuticals drugs (such as oral contraceptives).
    • High levels of estrogen are harmful to the body and can lead to weight gain, digestive symptoms such as bloating, as well as reproductive cancers and infertility.

    15.Apples

    Apple
    • Apples have a reputation as one of the healthiest foods in the world, mostly because they’re so rich in detoxifying fiber and antioxidants such as vitamin C and flavonoids that protect against cancer.
    • All of these nutrients are also essential for promoting healthy blood pressure and cholesterol. To get even greater health benefits from apples, I recommend adding apple cider vinegar to your diet each day.
    • When fermented to make vinegar, apples contain a nutrient called acetic acid, which offers antibacterial and antiviral benefits.
    • If you don’t like the taste of apple cider vinegar on its own or diluted with water, that’s okay. There are several ways to make apple cider vinegar taste so amazing, you won’t even notice the slightly sour taste.

    Also, check out the Secret Drinks that keep all of the Celebrities Glowing

    By Priyanshi Bhatnagar

    Which Bread Is Best? How to Shop for Healthy Bread

    Do you know:

    In the Bible, bread has been referred to as the “Staff Of Life” literally and served for ages.

    Isn’t it ironic how these days, a healthier and “cleaner” bread would contain more whole grains and be darker in colour, less processed and have a desirable high-fibre content?

    There are countless loaves that claim to be “healthy” because they contain whole grains and pack fibre, but in reality, they sneak in high amounts of sodium, sugar, and refined flours.

    As a nutrition consultant, I have seen scores of patients and heard testimonies from friends and relatives that swore that they lost the most weight when they swore off the bread.

    Poor bread. So loved. So hated. So often talked about and so misunderstood. But ditching carbs like bread could result in serious consequences.

    Carbs

    Bread Nutrition Facts

    An average slice, or ounce, of bread, contains around:

    80 calories.

    • 15 grams of carbohydrates (about the same amount in a small serving of fruit).

    • 3 grams of protein.

    How to Choose a Healthy Bread

    The best bread for you depends on your own particular needs.

    The good news is that you can avoid purchasing the wrong kind of bread by simply reading the nutrition and ingredients labels. To help you make the right choice, we tapped the bread shopping tips.

    To choose a healthy bread, look for brands that have:

    1. The first ingredient should be 100% whole-grain or sprouted flours and avoid slices of bread that have “wheat flour”—this is just another code name for white flour.

    2. Seeing high fructose corn syrup, honey, sugar, and other sweeteners at the top of the ingredients list is a red flag.

    3. Ideally, they should be at the end of the list because that means they’re the least important ingredients, and therefore, there’s less of it.

    4. Stick to loaves with no more than five grams of sugar per slice.

    5. Try to avoid gluten-free bread that is made from corn or rice starch. These loaves have a low fiber content and often have fat and sugar added to boost their flavour.

    6. Seek slices of bread that have at least two to three grams of fiber and three to five grams of protein per slice.

    7. No added sweeteners

    Now that you know how to pick a healthy loaf of bread, here’s the list of popular bread varieties, so you can decide which slide is right for you.

    Nutrition facts

    Ezekiel bread

    ⁃ Ezekiel bread is an amazing choice for vegetarians because it’s made from wheat, barley, beans, lentils, millet, and spelt. When these six grains and legumes are sprouted and combined, they create a complete protein similar to that found in milk and eggs.

    ⁃ Essentially what you’re getting is bread made with grain that was allowed to sprout prior to grinding. The outcome is quite nutritious. It’s also high-quality, containing all nine essential amino acids (and 18 total).

    ⁃ The sprouting process increases the amount and bio-availability of vitamins, like vitamin C, and minerals, like folate and lysine, so Ezekiel bread is a bonafide nutritional powerhouse.

    ⁃ Sprouted grains are more easily tolerated by people with grain protein sensitivities, may help fight diabetes, protect against fatty liver disease, and reduce your risk for cardiovascular issues.

    Buying Tip: The Sprouted Grain Ezekiel bread is that it doesn’t have any added sugar, which is a rarity among many slices of bread.

    Flaxseed bread

    ⁃ Flax bread, which is made primarily from whole-grain flours and flax seeds, is one of the healthiest slices of bread you can eat.

    ⁃ This is because Flax bread contains an excellent source of alpha-linolenic acid (ALA), an omega-3 fatty acid found in plant foods that promote good heart health, as well as compounds called lignans that may help protect against certain cancers.

    ⁃ For heart-healthy Omega-3 fatty acids typically the best source. So it’s a no-brainer flaxseed bread is a great alternative to your regular loaf.

    ⁃ Research shows flax seed and flax bread can reduce your risk of heart disease, cancer, stroke, and diabetes to boot. 

    ⁃ What’s more, flax seeds boast compounds called lignans that can act as antioxidants in your body and may help protect against certain cancers,

    Also, read the Best Way To Eat Chia seeds for weight loss

    Buying Tip: Be sure to look for flax slices of bread made with minimal ingredients, such as whole-wheat and/or sprouted whole-grain flours, yeast, water, salt, and sprouted organic whole flax seeds.

    Rye bread

    ⁃ Rye closely resembles wheat but is usually darker and denser.

    ⁃ Traditional rye bread is only made from rye flour and does not contain any wheat flour, whereas most modern rye bread is made from a combination of the two. Rye loaves also typically have caraway seeds baked into them.

    ⁃ When compared to wheat, rye is often considered more nutritious. In fact, studies show that rye bread may lead to greater fullness and have less of an impact on blood sugar than wheat bread.

    ⁃ One study in 12 healthy adults found that those who ate whole-grain rye bread released significantly less insulin, a hormone that regulates blood sugar, than those who ate white-wheat bread.

    ⁃ Rye’s ability to lower your body’s insulin response is likely due to its high soluble fiber content.

    Understanding the Diabetes, the path to decrease insulin release

    Buying Tip: The healthiest rye bread are made from 100% whole-grain sprouted rye flour, in addition to other sprouted grain flours. Sprouted rye bread is high in soluble fiber, which helps slow your digestion of carbs and decrease your body’s insulin response.

    Oat bread

    ⁃ Oats have always been touted as one of the healthiest sources of good carbs. They’re slow-digesting and make you feel fuller longer.

    ⁃ Oat bread made from oats and whole-grain flour boasts the fiber beta-glucan, which may help lower cholesterol and has been linked to a number of health benefits.

    ⁃ Oats are also richer in protein than wheat (about twice the amount), which is obviously beneficial if you’re trying to build and repair muscles; they have a bevvy of vitamins, like vitamin E, and nutrients, like iron and calcium.

    ⁃ Oat bread is typically made from a combination of oats, whole-wheat flour, yeast, water, and salt.

    Know more about Types of oats & best way to eat oats

    Buying Tip: However, just because bread has “oats” or “oatmeal” on its label doesn’t mean that it’s healthy. Some oat bread only has a small number of oats and are mostly made of refined flours, added sugar and oils. To find a more nutritious oat bread, look for one that lists oats and whole-wheat flour as the first two ingredients.

    Whole wheat bread

    ⁃ White bread lovers can feel good in knowing that, similar to whole-wheat bread, white whole-wheat bread is also made with whole grains.

    ⁃ The difference between them is that white whole-wheat bread is made from white wheat, bringing it a milder flavour, fluffier texture and lighter colour. The whole wheat bread we’re used to seeing is made from red wheat, contributing a darker colour and coarser texture.

    ⁃, Unlike white whole-wheat bread, basic white bread is made from refined grains and is more highly processed, thereby stripping away some important parts of the grain and their related nutrients.

    ⁃ Whole wheat is one kind of whole grain, so all whole wheat is whole grain, but not all whole grain is whole wheat

    Buying Tip: You must choose 100% whole wheat bread. Whole wheat (in its original, non-enriched form) is a very good source of dietary fiber, manganese, and magnesium. Just know for something to be whole wheat, the product has to be made from the entire wheat kernel.

    Whole grain bread

    ⁃ A whole grain is an entire seed — the bran, the endosperm and the germ. Whole grains contain key nutrients that offer bread with benefits including B vitamins and trace minerals (iron, zinc, copper and magnesium).

    ⁃ Whole-grain foods are a healthy choice because they contain a bounty of nutrients, fiber, and healthy plant compounds naturally found in the grain.

    ⁃ The fiber content of whole-grain bread helps to keep you satiated for a longer period of time, so ditching bread at your meal could mean giving in to a mid-meal snack attack of foods that are less nutritional and higher in calories.

    Buying Tip: Be sure to flip your package over and look for whole grains as a first ingredient on the ingredient list. Look for products that list the first ingredient as “whole wheat,” “whole oats,” or a similar whole grain. And to clarify, whole grains can mean it has one of many types of healthy grains included in the product, while whole wheat labels the specific grain that’s being used.

    Multigrain bread

    ⁃ Just like whole wheat and whole grain are different, so too are multigrain and whole-grain bread.

    ⁃ The term “multi” means many – so your multigrain bread may contain many different types of grains, but it doesn’t necessarily mean that any of these are whole grains.

    ⁃ Multigrain—like 7- or 12-grain bread—means the food has more than one type of grain, although they might not all be whole grains.

    Buying Tip: You should be looking for bread wearing a label that shows a whole grain or whole wheat as a first ingredient. “Wheat flour” as a first ingredient is not the same and could be void of value.

    Gluten-free bread

    Gluten is a protein found in grains that help make the dough in bread more elastic.

    ⁃ Gluten-free bread is void of wheat, rye, and barley. Four other starches are used in their place—cornstarch, rice flour, tapioca starch, and potato flour.

    ⁃ This is obviously the go-to for men and women with Celiac disease or those with gluten allergies. But if you don’t have either, don’t buy it.

    ⁃ A gluten-free diet consists of stripped foods, meaning you’re eating products void of a lot of nutrients. Plus, on average, gluten-free products are 242% more expensive than regular products.

    Buying Tip: Gluten-free whole grains and flours that can be eaten include Amaranth, Arrowroot, Buckwheat, Corn and cornmeal, Flax, Brown and wild rice, Quinoa, Millet, Sorghum. Avoid Gluten-free flours: rice, soy, corn, potato, bean.

    Sourdough bread

    ⁃ Sourdough bread is made through a fermentation process that relies on naturally occurring yeast and bacteria to make the bread rise and boosts its digestibility, improves the availability of certain nutrients, and lowers its blood sugar effects.

    ⁃ It’s more labour-intensive to make sourdough bread. There’s longer rise time, and that increases the lactic acid and creates an ideal pH for the enzyme phytase. This enzyme breaks down phytates—which bind to minerals, like iron, zinc, and manganese, slowing their absorption) more effectively than other bread.

    ⁃ Fermentation helps reduce the number of phytates, also known as phytic acid, that binds to certain minerals and impairs their absorption.

    ⁃ Sourdough may also be easier to digest than other bread, possibly due to its prebiotics, as well as the probiotics created during the fermentation process.

    ⁃ Finally, sourdough bread is thought to have a low glycemic index (GI), a measure of the impact a food has on blood sugar.

    Importance of Probiotics & Prebiotic for good gut health

    Buying Tip: Sourdough can be made with both whole-wheat and white flours. While each provides the benefits associated with fermentation, whole-wheat sourdough has more fiber, iron, and other nutrients.

    Some bread will provide more fiber than others, and some are lighter in colour.

    Whichever you choose, remember that the calories you end up with maybe more of a reflection of what you put on your bread, like butter, mayo and thick fillings, since the company bread keeps may be more of a calorie culprit than the bread itself.

    That said, bread can be enjoyed in moderation — as part of a balanced diet that includes a variety of other nutritious foods.

    By Priyanshi Bhatnagar

    Chicken vs. Fish: Which Is Really Healthy For You

    When it comes to eating healthy food, you know the basics. Find a way to curb your sweet tooth, avoid unnecessary fats, and absolutely limit your bacon habit. But the nuances of healthy eating can be a bit trickier.
    When is it OK to splurge on non-veg? And which is really better for you — chicken or fish?

    It goes without saying that a healthy diet consists of variety. If you’re doing your best to have a healthy diet, then it’s likely that you’ll naturally have a rotation of poultry and seafood in your meals.

    Also read: The Power of Mindful Eating

    The American Heart Association attests both chicken and fish are healthy alternatives to red meat when it comes to heart health. Generally speaking, both forms of meat contain significantly less cholesterol and saturated fat, elements that can lead to heart problems if they’re eaten in excess. Both are considered “lean,” which is defined by the USDA as foods with less than 10 grams of fat, 4.5 grams of saturated fat and 95 milligrams of cholesterol in a serving.

    Too much cholesterol and saturated fat can also increase your blood pressure, contributing to preliminary symptoms of heart disease. Leaner meats, like chicken and fish, don’t contain as much of these offending compounds.

    However, one slightly edges out the other — at least in terms of paying attention to how much you eat it and keep in mind is the presentation of two types of meat.

    Related: The best cooking oil you really need to know

    Here’s the breakdown of which is healthier for you !

    Macronutrients in Chicken

    Skinless chicken is always preferable when you’re talking about heart health. Roasted or boiled chicken meat is also better than fried.

    Chicken breast

    The nutrients in chicken depend on the cut. A 3-ounce serving of roasted skinless, chicken breast weighs in at 165 calories, while skinless wings and thighs contain more – 203 and 209, respectively.

    Breast meat offers the most protein, with 31 grams in a serving and 4 grams of fat, 1 of which is saturated. The other two cuts of chicken will give you 26 and 30 grams of protein, respectively, with 8 and 11 grams of fat, 2 and 3 grams of which are saturated.

    This poultry meat contains high protein and low fat. The price is affordable so it becomes the choice of those who are dieting, muscle building, or want to break the history of heart disease in the family. Unfortunately, many chickens are commercially raised with antibiotics and growth hormones.

    Macronutrient Profile of Fish

    The greatest excess of fish is the omega-3 fatty acids that the human body can not produce, but it is needed. Omega-3 is very good for brain function and prevent inflammation and heart disease.

    Salmon

    The macronutrient content of fish varies according to the kind you purchase. The calories in a 3-ounce serving of fish fluctuate between 90 calories for a serving of whitefish like cod up to 200 for an oily fish like sockeye salmon. A serving of cod provides 20 grams of protein, with 1 gram of fat and no saturated fat, while salmon gives you 24 grams of protein, with 10 grams of fat, 2 of which are saturated.

    Most of the fat in salmon comes in the form of omega-3 fatty acids. Three ounces of a fatty fish like salmon gives you 1,500 milligrams, or three times the recommended daily amount. Cod provides less than 200 milligrams in a serving.

    Although there are so many benefits for human health, there are also things to watch out for from fish, namely mercury content, especially marine fish. Therefore it is advisable not to consume marine fish in a raw state.

    Comparing Vitamins & Minerals in Fish and Chicken

    Both fish and chicken offer generous amounts of B vitamins, which help your body turn food into energy.

    • Salmon outshines chicken and other fish in terms of vitamin B-12, associated with nerve health and the formation of red blood cells; a serving offers 179 per cent of the daily value (DV).
    • Roasted chicken breast is a winner for niacin content, supplying 74 per cent of the DV – two times more than fish. Niacin supports the health of your skin, nerves and digestive system.
    • Salmon supersedes other fish and chicken in its content of vitamin D, with almost half of the daily value in a serving. Not many foods supply this nutrient, which is necessary for bone health. In comparison, chicken wings or breasts offer essentially no vitamin D.
    • Salmon stands out for supplying 59 per cent of the daily value for selenium, an antioxidant; chicken breast offers an impressive amount, too, with 43 per cent.
    • Fish prevails again with phosphorus – cod provides 24 per cent of the DV and salmon 22 per cent, while a chicken wing offers less than half that amount. Phosphorus supports strong bones and teeth.

    Is Fish or Chicken a Better Protein?

    If you to want to get a jump on weight loss, filling up on high-protein foods can be a good strategy at least in the short-term. Chicken and fish are two convenient and easy-to-prepare protein sources that won’t bust your calorie budget.

    When deciding between fish and chicken for weight loss, you’ll find a similar range between different types of fish.

    The USDA’s data for a 100-gram serving include:

    Skinless Chicken breast: 165 calories and 31 grams of protein

    • Chicken thigh with Skin: 225 calories and 23 grams of protein

    • Salmon:188 calories and 25 grams of protein

    • Canned Tuna (in water): 86 calories and 19 grams of protein

    • Sardines: 208 calories and 25 grams of protein

    • Shrimp: 60 calories and 14 grams of protein

    The Bottom Line

    Though both chicken and fish can (and should) be part of a healthy diet, fish edges out chicken by just a hair. The main reason is the omega-3 content — something poultry just can’t provide.

    Some fish are contaminated with mercury, a neurotoxin. The FDA recommends avoiding larger varieties like shark and swordfish but advises it’s safe to eat salmon, cod and other whitefish two or three times a week.

    Purchase chicken skinless or take the skin off before cooking. The skin adds to the saturated fat content, and depending on the cut, it may even double it.

    This is the advantages and disadvantages of fish and chicken. You can eat whatever you want but you have to look for the health content based on my article above

    Make your choice!

    Here Is The Ultimate Guide for Treating Chronic Inflammation

    By Priyanshi Bhatnagar

    5 Power-packed Immune-Boosting Juices

    If you’ve got a healthy immune system, look after it and it will look after you.

    Why Strengthen Your Immune System

    With the recent coronavirus (COVID-19) outbreak, many people are concerned about staying healthy and maintaining a healthy immune system. Doing so can benefit your body and boost your defences against viruses, bacteria, and other pathogens.

    Here are 12 Low Carb Foods That Will Instantly Boost Your Immunity

    Immune

    The immune system shields a body against diseases, viruses and infections. When working properly, the immune system identifies and attacks viruses, bacteria and parasites while separating them from the body’s own defence tissue. This means if you want to remain hale and hearty, your immune system should be working properly. So your immune system needs a solid dosage of vitamins and minerals to keep its vitality up and going.

    Food is the standout amongst the most effective instruments we need to help avert sickness and maintain our immune system to the finest.

    Do you know?

    More than 70% of your immune system is in your gut and forms a foundation of your health.

    Check out the gut-brain connection

    Try these immune-boosting food juice and discover the benefits for your mind-body health.

    1.Beet Juice

    Beets are known for their health-promoting benefits and impressive nutrient profile, beets are a healing food recognized in both Ayurveda and Traditional Chinese Medicine. Not only are beets full of health-promoting antioxidants and trace minerals, but they are also loaded with dietary nitrates —naturally occurring inorganic compounds—that convert to nitric oxide in the body.

    Beetjuice

    Nitric oxide is used in the body as part of a toxin defence system, protecting you from infectious organisms. It is also an important component of many immune and inflammatory cell types.

    2.Carrot Juice 

    Carrots are a source of beta-carotene, which converts to vitamin A in the body, which strengthens the body and protects against the free radical damage that can lead to illness. Vitamin A plays a role in regulating the immune system and helping the body fight infections by keeping T-cells in circulation.

    Carrots are also chock full of many important vitamins such as vitamin A, C and E, carotenoids and polyphenols that offer a variety of health benefits, including strengthening the immune system.

    3.Watermelon

    Watermelon is an immune-boosting fruit. One 2-cup serving of watermelon has 270 mg of potassium, 30% of the daily value of vitamin A, and 25% of the value of vitamin C. Calories in watermelon aren’t much at all. One 2-cup serving of watermelon has just 80 calories. Watermelon also provides vitamin B6 and glutathione. The body needs these vitamins, nutrients, and compounds like glutathione for proper immune function.

    Watermelon juice

    Not only it helps your immune system but also releases the muscle soreness. Muscle soreness is a typical side effect of cold virus, particularly in grown-ups. The overwhelming water substance of this natural product may likewise make it one of the simple juicing recipes.

    4.Orange Juice 

    Orange juice, as well as other citrus fruits, are good sources of vitamin C. Vitamin C is an antioxidant that protects cells from substances that damage the body. Vitamin C also promotes white blood cell and antibody production, which helps defend against foreign invaders.

    Many people reach for orange juice when trying to fight off the common cold. Vitamin C has been studied extensively and may help decrease the duration and intensity of the common cold.

    5.Spinach Juice

    Spinach gets top billing as a superfood thanks to its high content of folate, vitamin A, vitamin C, fiber, magnesium, and iron. The nutrients in spinach boost immune function and provide the body with necessary nutrients for cell division and DNA repair. Reap maximum benefits from spinach by eating it raw or lightly cooked to preserve nutrients.

    Keep your immune system strong

    Juice remedy

    Making juices, smoothies, and nutritional drinks are one of the tastier ways to stay healthy. No matter which one you like, you can always add other superfoods such as Chia seeds for more health benefits.

    The Right Way to Use Chia Seeds

    By Priyanshi Bhatnagar

    3 Quick Fat-Burning Pasta Recipes to Save Your Waistline

    The Italian staple dish pasta is pretty popular around the world. It’s easy to cook and extremely delicious and is an especially good choice if you need to whip up something tasty really quickly.

    However, it has become infamous with health freaks, due to oodles of cheese and other fattening additions to the dish. The dish is back in vogue now though, and how!

    The truth is, pasta alone doesn’t make you fat.

    If you’ve ever been to Italy, you may have marvelled at how Italians maintain their slim figures when they consume carb-laden dishes on a daily basis. Here’s the deal: They use simple, wholesome, and fresh ingredients—and they keep things small.

    Check out the weight loss friendly dairy-free Pumpkin Soup

    How To Eat Pasta To Lose Weight- A Nutritionist’s View

    Recently, a study concluded that eating pasta won’t make you fat but might even help you shed a few pounds!

    First up, it is important to know that no one food can lead to weight gain. There are a variety of kinds of pasta available in the market – from spaghetti, penne, macaroni, fusilli, fettuccine and others. They are made from the dough of wheat mixed with water or eggs and are rich in carbohydrates.

    Kindsofpasta

    Understand Pasta Composition

    Pasta is made up of primary carbs and some protein. But the reason it is so infamous in the weight loss segment is because of its composition, which makes it an energy-dense food. You’d be surprised to know that one cup of pasta makes up for the carbohydrate requirement of a sedentary person for the whole day.

    Now, the thing that makes pasta high calorie is the fact that it is always prepared in cheese, high-calorie sauces, which makes it a complex food. And not to miss out on the large serving size of pasta.

    Here comes to the rescue, whole wheat pasta!

    It has fewer carbs than your regular pasta and comes with some amount of fibre, which is missing otherwise. This also makes you feel full faster, so chances are you won’t be able to finish that whole generous plate of pasta.

    Moreover, there are a whole new variety of healthy kinds of pasta available in the market – gluten-free, fibre-rich and protein-enhanced, a small serving of which will make you feel full faster. Also, there are kinds of pasta made from different grains that are healthier- like buckwheat or rice.

    The latest being the spiralled vegetable pasta – which is, without doubt, the best option.

    SPIRALIZED ZOODLES MARINARA (ZUCCHINII NOODLES WITH CHUNKY TOMATO SAUCE)

    Zoodles, or noodles made from zucchini, have taken the healthy-foodie world by storm. Once you substitute this versatile squash into your pasta dishes, you’ll be liable to ditch the carby, floury stuff. Zucchinis contain riboflavin, a B vitamin essential for red blood cell production and carb-burning.

    Zoodles

    INGREDIENTS

    • 2 Tablespoons extra virgin olive oil

    • 1/2 cup diced white onions

    • 6 garlic cloves, peeled and minced (or pressed)

    • 1 (28-ounce) diced tomatoes

    • 2 Tablespoons tomato paste

    • 1/2 cup roughly chopped fresh basil leaves, loosely packed

    • 1 1/2 teaspoons coarse salt

    • 1/4 teaspoon black pepper

    • 1/8 teaspoon crushed red pepper flakes (or a pinch of cayenne)

    • 2 large zucchini, spiralized

    • freshly-grated Parmesan cheese, for grating

    Here is a guide for healthy Cooking oils

    INSTRUCTIONS

    • Heat oil in a large saute pan over medium-high heat. Add onions and saute for 5 minutes, stirring occasionally, until the onions are soft and translucent.  Add garlic and saute for 1 minute, stirring frequently, until fragrant.

    • Add in the tomatoes, tomato paste, basil, salt, pepper, and crushed red pepper flakes, then stir to combine. Continue cooking until the sauce reaches a simmer. Then reduce heat to medium-low and continue to let the sauce simmer for about 15 minutes, or until the oil on the surface is a deep orange and the sauce is reduced and thickened. Taste, and season the sauce with additional salt and pepper if needed.

    • Add in the spiralized zucchini and toss until it is evenly coated with sauce.  Continue to cook for 2-3 minutes until the noodles are slightly softened.

    • Remove from the heat and serve immediately, garnished with Parmesan cheese.

    CREAMY WHOLE WHEAT PENNE PASTA SALAD WITH TOMATO & SPINACH

    Yogurt pasta

    INGREDIENTS

    • 9 ounces whole-wheat penne pasta

    • 1 cup Greek yoghurt

    • 1/3 cup Parmesan cheese, grated

    • 1/4 cup extra virgin olive oil

    • 1/2 teaspoon salt

    • 1/4 teaspoon pepper flakes

    • ground pepper, to taste

    • 2 cups cherry or grape tomatoes, halved or quartered depending on the size

    • 2 cups baby spinach

    • 1 small onion, finely chopped

    Also, read 10 Healthy Yogurt recipes!

    INSTRUCTIONS

    1. Over the medium-high heat, boil a pot of water. When it boils, add some salt then put the pasta. Follow the number of minutes indicated in the package for cooking.

    2. When the pasta is cooked, transfer it to a colander positioned under the faucet then run the cold water through it to stop the cooking. Drain well then transfer to a big bowl.

    3. In a small bowl, mix the yoghurt, Parmesan, extra virgin olive oil, pepper flakes, salt and ground pepper.

    4. In the big bowl of pasta, mix in the yoghurt dressing, tomatoes, spinach and onions.

    PESTO PASTA SALAD

    Pesto salad

    INGREDIENTS

    • 2 cups baby spinach (about 2 oz.)

    • 1 cup basil leaves (about 3/4 oz.)

    • 3 tablespoons (about 3/4 oz.) grated Parmesan cheese

    • 1 teaspoon finely chopped garlic (from 1 large garlic clove)

    • 3/4 teaspoon black pepper

    • 1/4 teaspoon kosher salt

    • 1/4 cup extra-virgin olive oil, divided

    • 1 (8-oz.) pkg. chickpea pasta ( can use semolina pasta)

    • 2 cups cherry tomatoes (about 11 oz.)

    • 1/2 cup chopped fresh flat-leaf parsley

    • 3 tablespoons roasted unsalted pumpkin seeds (pepitas)

    • 1/2 teaspoon flaky sea salt (such as Maldon)

    Here is a Salt Guide with their Health Benefits

    INSTRUCTIONS

    1. Combine spinach, basil, cheese, garlic, pepper, kosher salt, and 3 tablespoons of the oil in a mini food processor. Process until mostly smooth, about 10 seconds, stopping to scrape bowl as needed. Set aside.

    2. Cook pasta in a stockpot according to package directions, omitting salt and fat. Reserve 1/2 cup cooking water. Transfer pasta to a colander; drain and rinse with hot water.

    3. Return pot to medium-high heat. Add remaining 1 tablespoon oil and tomatoes; cook, stirring occasionally until tomatoes start to soften and skins split slightly 1 to 2 minutes.

    4. Add pasta; cook, stirring often until warmed through, about 1 minute. Remove from heat. Add spinach mixture and 1/4 cup of the pasta water to tomato-pasta mixture; toss gently. Add more pasta water if necessary.

    5. Sprinkle with parsley, pumpkin seeds, and flaky sea salt; toss gently. Serve immediately.

    By Priyanshi Bhatnagar

    10 Surprising Benefits of Honey we bet You Didn’t Know (It Beats Hangovers!)

    “The bees are buzzin’ in the tree, To make some honey just for me”.

    What is Honey

    Honey is a thick, sticky and sweet-tasting liquid, loaded with therapeutic properties, honey has been used for skincare and well-being since ages. Its benefits vary from lowering blood sugar levels to aiding in weight-loss. This is the reason instead of sugar, weight-watchers foods that contain raw honey.

    A few other benefits include:

    1. It may help beat hangovers

    It’s a familiar feeling… a heavy head, raging thirst, waves of nausea, over sensitivity to light and noise? Yes, it’s the dreaded hangover! Fret not, honey is here to rescue you. Just a few tablespoons of honey will help speed up your body’s metabolism and help you combat that hangover since fructose helps speed up the oxidation of alcohol by the liver.

    Honey is roughly equal parts of glucose and fructose, so it has the potential to cause this reaction. However, studies that looked at honey’s ability to increase alcohol metabolism are using about 2 ounces of honey (8 tablespoons) per 25 grams of alcohol, which would be about 480 calories worth of honey. I wouldn’t recommend consuming that many calories worth of honey in one day.

    2. It contains antioxidants

    Honey is loaded with humectant compounds (a compound that helps in retaining moisture). It helps in retaining the moisture content in the skin. It also helps in restoring the elasticity of the skin and makes it glowing and supple.

    Also read : Biggest Acne Myths Busted

    Clear skin

    Some types of honey have been found to contain antioxidants (the darker the honey the more antioxidants it typically contains), which can help fight cell damage that may increase the risk for diseases like cancer, heart disease, etc. However, in order to really pack an antioxidant punch, you’d have to consume more than a teaspoon or two of honey.

    While a teaspoon used here and there can provide a small antioxidant bonus, I’d recommend getting antioxidants from more nutritious sources, like fruits and veggies.

    3. It may help heal your cuts and burns

    Enriched with antibacterial and antimicrobial properties, using honey prevents the growth of bacteria. Hence, applying honey on wounds, cuts, abrasions and burns can help in the faster healing process.

    Apart from healing wounds and cuts, honey helps in healing pus, lessens pain and promotes speedy recovery. Since it has anti-fungal properties, it can also cure infections such as jock itch, athlete foot and fungal infection on foot.

    4. Honey Improves Your Scalp

    According to a 2001 study published in the European Journal of Medical Research, honey can bring temporary relief to the scalp by targeting dandruff. The study found that applying honey diluted with 10 per cent warm water to problem areas and leaving it on for three hours before rinsing, led to itch relief and no scaling within a week. Skin lesions healed within two weeks and patients even showed an improvement in hair loss.

    5. It’s sweeter than sugar

    Honey contains glucose, fructose and minerals such as magnesium, potassium, calcium, sodium chlorine, sulphur, iron and phosphate. Per teaspoon, honey contains 20 calories, 5 grams of sugar and no fat. Granulated sugar has 15 calories, 4 grams of sugar and no fat per teaspoon. Honey is slightly sweeter, so you can use a bit less.

    Thus, replacing it with sugar provides the number of health benefits and keep blood sugar level under control. Honey also contains vitamins B1, B2, C, B6, B5 and B3. These vitamins may vary according to the quality of nectar and pollen. Also, a small amount of copper, iodine, and zinc also exist in honey. And all these nutrients are essential for our well-being.

    Also read: Facts about Stevia

    6. It may help with weight control

    It’s almost always recommended that people buy the plain version of foods and sweeten them themselves using a natural sweetener, so they’re able to control the amount of added sugar. But be sure to consume no more than 6 teaspoons (2 tablespoons) of honey per day, and that’s if it’s the ONLY added sugar you’re eating. If you’re getting sugar from other sources, make sure your total sugar intake does not top 6 teaspoons.

    Weight loss

    According to a 2010 study published in the Journal of the American College of Nutrition, honey helps control your appetite. If you consume honey before bed, the body begins to burn more fat during those early hours of sleep. You can even take a step further and replace all refined sugar in your diet with honey in order to rebalance the brain signal that compels you to consume more sweet stuff.

    Here is the Intermittent Fasting Food List For Weight Loss

    7.Detox, Detox, Detox!

    It is believed that drinking warm water with honey and a splash of lime first thing in the morning is an effective anti-cellulite treatment, as it helps to increase body metabolism. Honey and warm water help to flush out the toxins from your body. By helping you to get regular, it helps you to regularly rid your body of toxins that can build up and cause disease.

    Adding lemon to the mix increases the benefits, as lemons help to increase urination, dispelling toxins more frequently and keeping your urinary tract healthy. Lemon contains citric acid, which helps to maximize enzyme function and in turn stimulate the liver and help with detoxification.

    8.Improves Sleep

    Do you lie awake all night staring at the ceiling, tossing and turning? Use the famous milk and honey remedy to fall asleep quickly. All you need to do is add a teaspoon of honey to a glass of hot milk.

    Importance of sleep

    Honey releases serotonin (a neurotransmitter that improves your mood), and the body converts serotonin into melatonin (a chemical compound that regulates the length and quality of sleep. You can also add a teaspoon (or two) of honey to a cup of chamomile tea if you’d prefer.

    Also read: Calming drinks to Relieve Stress and Anxiety

    9. Honey for Silky Hair

    Honey acts as a natural agent for moisturising hair and cleansing the scalp, leaving you with silk smoothly hair without stripping away any natural oils. Add a teaspoonful of honey to your usual shampoo or mix with olive oil for a deep conditioning treatment for 20 minutes, before washing your hair with shampoo.

    10.Immunity Boost

    Honey’s antioxidant and antibacterial properties help improve the digestive system and boost immunity. It is also a powerhouse of antioxidants, which are very effective for the removal of free radicals from the body.

    Here is the Low Carb Foods That Will Instantly Boost Your Immunity

    BONUS:

    5 Facts About Honey Nutrition

    Honey is quite useful in a lot of other things as well. Here are 5 amazing honey facts that you didn’t know about.

    • Honey Makes Excellent Cough “Medicine” by treating respiratory tract infections. and prevents the recurrence of infections.

    • Feeling Gassy? Honey helps to neutralize the gas

    • Honey increases polyphonic antioxidants in the blood which helps prevent heart diseases

    • Honey contains glucose, fructose, carbohydrates in these forms supply energy to the body, boost endurance and reduce muscle fatigue

    • Reduce Allergy Symptoms

    Also, read natural home remedies for constipation

    By Priyanshi Bhatnagar