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Category: Food and Nutrition (Page 1 of 2)

Spinach & Carrot-Soup Recipe for healthy eyesight and skin.

Recipe Type: Soup

Spinach & Carrot soup recipe is enriched with wheat germ to make up for the necessary Vitamin A and E.

Use:- Glowing, clear skin, for better skin tone, healing and protection.

Category: Suitable For Vegetarians

Preparation time: 5 min

cooking required: Yes

 Servings for: 4

Ingredients:

Spinach, Onions, Carrots, Cornflour, Milk, Wheat Germ, Butter, Salt & Pepper.

Quantity:

  • 2 cups chopped spinach
  • 1/4 cup chopped onions
  • 1/2 cups chopped carrot
  • 1 tsp cornflour
  • 2 cups of milk
  • 2 tbsp wheat germ
  • 1 tsp butter
  • salt and pepper to taste
Spinach & Carrot-Soup Recipe for healthy eyesight and skin.
spinach

Recipe:

  1. Heat the butter in a non-stick pan, add the onions and sauté for 2 minutes till the onions turn translucent.
  2. Add the carrots and cook over low flame for another 2 minutes
  3. Add the spinach, one cup of water and cornflour and bring the mixture to the boil.
  4. Add the milk and wheat germ and simmer for 5 minutes.
  5. Blend in a liquidizer to get a smooth purée. Serve immediately.

Handy Tip: Wheat germ is readily available at supermarkets, provision stores, and also at chemist shops.

Nutritive values per serving

  • Energy: 172 calories
  • Protein: 7.2 gm
  • Carbohydrate: 7 gm
  • Fat: 7.9 gm
  • Vitamin A: 1515.9 mcg
  • Vitamin E: 1.4 mg
  • Zinc: 0.2 mg
Spinach & Carrot-Soup Recipe for healthy eyesight and skin.
carrots

Benefits for healthy eyesight and skin:

  1. Health Benefits of Spinach: Promote healthy hair and skin
  • Spinach has large quantities of vitamin A, which controls the production of oil in the skin pores and hair follicles to moisturize the skin and hair.
  • Vitamin A is also important for the growth of all bodily tissues, including skin and hair.
  • Spinach and other leafy greens high in vitamin C are crucial for the building and preservation of collagen, which provides structure to skin and hair.
  • The common cause of hair loss is iron deficiency, which may be prevented by an adequate intake of iron-rich foods, such as spinach.
  • This vitamin helps improve skin cell generation and produce mucous to protect against infections.

Strengthens your eyesight and immune system.

  • Spinach contains beta carotene, zeaxanthin, and lutein all of these are responsible for improving your eyesight and boosting your immune system.
  • Spinach is a great source of vitamin A, with nearly 63% of the DV in 1 cup (240 mL).
  • Lutein and zeaxanthin help lower the risk of macular degeneration (macula is a part of the retina that acts as a natural sunscreen, shielding your eye from harmful light).
  • One cup (240 ml) of spinach contains about 38% of the DV for vitamin C, which is an essential water-soluble vitamin that acts as an antioxidant.

Risks:
If someone is taking blood-thinners, such as warfarin, it is important that they do check the type and amount of food they take that contains vitamin K, as it plays a large role in blood clotting, thus reducing the effects of medication.
Consuming too much potassium can be harmful to those whose kidneys are not fully functional.
Spinach is best when consumed as part of a well-rounded, nutritious diet.

2. Health Benefits of Carrots: Strong and healthy hair and skin

  • Improved skin health
    Carrots contain vitamin C, which has healing properties. It helps in skin healing from external wounds. Beta-carotene in carrots also reduces skin inflammation, which speeds the healing process. So, adding a carrot to your diet may improve the appearance of your skin.
  • Boost immune system
    Carrots contain antioxidants, which help your body fight free radicals, That causes cell damage and inflammation. Vitamin C in carrot also provides an immunity boost and helps you to protect/recover from cold and flu.
  • Healthy eyes: Carrot is a good source of beta-carotene a type of vitamin A, which is one of the most powerful antioxidants, it helps protect the surface of the eye, and provides a strong vision. Carrots also contain lutein, which is an antioxidant and protects the eye from harmful light.

Risk:
While carrot has nutritional and health benefits, it’s important to take in moderation. Excessive intake of beta-carotene can potentially change the coloring of your skin may temporarily develop a yellowish or orange tint.

Health benefits:

Health Benefits of Spinach:

Spinach is a superfood. It is loaded with nutrients in a low-calorie set. These leafy greens are important for your skin, hair, and bone health. They also provide macronutrients like protein, iron, vitamins, and minerals.

Diabetes control
Spinach contains alpha-lipoic acid, which may reduce glucose levels, improve insulin sensitivity, and prevent oxidative, stress-induced alterations in patients with diabetes.

Promotes heart health
Spinach has Vitamin C which is known to have the ability to prevent prenatal health problems and cardiovascular diseases. It also contains lutein that prevents the thickening of walls of arteries, thus reducing the risk of heart attacks.

Lowering blood pressure
Spinach has high potassium content, which is recommended for people with high blood pressure.
Potassium can help reduce the effects of sodium in the body. Low potassium is a potent risk factor for developing high blood pressure similar to the risks with hypertensive patients with high sodium content in the body.

Strengthens your bones
Spinach is a rich source of Calcium and Vitamin K which helps in boosting the production of a protein called Osteocalcin responsible for sustaining calcium in the bones. Also, spinach is also a great source of vitamin D, dietary fiber, potassium, magnesium, and vitamin C, all of which are important nutrients that are good for bone health.
Vitamin K increases calcium absorption and may lessen the amount of calcium that leaves the body in urine.

Promotes digestive regularity
Spinach is high in fiber and water, both of which help to prevent constipation and promotes healthy digestion.

Keeps you energized
Spinach provides you with the required levels of magnesium in your body which helps you to generate energy for your day to day routines.

Health Benefits of Carrots:

Reduced cell damage
Cancer develops when abnormal cells form and multiply uncontrollably. Since antioxidants help to stop cell damage of normal cells, carrot may offer protection against various types of cancers.

Lowered cholesterol
As an excellent source of potassium, carrot can help you maintain a healthy cholesterol level. Lower cholesterol levels reduce your risk of heart disease and stroke.

Strengthened brain function
Beta-carotene in carrot may also promote better cognitive functions and reduce the risk of age-related memory problems and dementia. Beta-carotene in carrots may strengthen brain function and improve memory.

Enjoy and Stay Healthy… 🙂

Low calories foods for weight loss: what to avoid & what to include?

Introduction: Low calories foods for weight loss: What to avoid & what to include? For the ones seeking to shed some extra pounds by eating fewer calories, a healthy diet is an important step and a tough one to follow too.

Low calories diet for weight loss– Dietary guidelines for a low-calorie diet.

This article is here to provide you with a list of low-calorie foods that can help you maintain your eating regimen. Those who are looking for weight loss through improved eating habits should lessen the intake of added sugars, fats, and salt, especially coming from processed food.

Those on a weight-loss weight-reduction plan should goal to consume among 1500-1800 calories per day, as per their energy requirements.

Things to remember: Diet plan for weight loss

  1. Have a breakfast loaded with fiber and carbohydrates. It keeps you full for longer after a meal, and reduces fluctuations in blood sugar levels, and helps regularity. Although some high-fiber foods are high-carbohydrate, always choose from lower-carb sources. These are some high-fiber, low-carb foods items that are rich in nutrients too.
  2. Make a meal that is loaded with veggies and the right dressing try to avoid using peanut coconut and other nuts in the salad.
  3. At a restaurant avoid soup with the word cream of in the name as they are sure to be loaded with cream and fat.
  4. Always eat a well-balanced lunch that includes a salad, whole-grain foods, and vegetables with rice and dal (pulses).
  5. Try to avoid fries snacks instead, munch on baked or steamed alternatives.
  6. Eat a light dinner as it is the last meal of the day before you retire to bed.
  7. Last but not the least dessert try to have a jelly based or product based dessert in case you are tempted to indulge in something that’s high on calories try not to eat the entire serving remember sharing is caring 🙂
  8. Increase your fluid intake drink at least 6 to 8 glasses of water. You can include fluids in the form of milkshakes, coconut water, etc.
  9. Enjoy great health with egg recipes that are lower in Calories.

What to avoid: Foods to avoid for weight loss

bread, loaf, white bread, Low calories foods for weight loss: what to avoid & what to include?
white bread

Here are some foods you should avoid when you’re trying to lose weight:

  1. White Bread: Having glycemic index, White bread is highly refined( made of very fine flour) and can spike your blood sugar levels, creates a greater risk of weight gain and obesity.
  2. Pizza: Although a very popular Fast Food, most commercially made pizzas are also very unhealthy. They’re extremely high in calories, often made from unhealthy ingredients like highly refined flour.
  3. Sweet Drinks( sugary drinks): Most unhealthy, These are literally liquid sugar calories that don’t make you feel full, and you won’t eat less food to compensate. Instead, you end up adding these calories on top of your normal eating.
  4. Candy Bars: They are a pack of added sugar, extremely unhealthy basically are high in calories and low in nutrients.
  5. Fruit Juices (marketed): Commercial fruit juices are highly processed and loaded with sugar, prefer to eat whole fruit instead.
  6. Pastries and Cakes: High-calorie, low-nutrient foods. Often contain large amounts of added sugar, refined flour, and also trans fat sometimes.
  7. Beer: Beer can cause weight gain. As heavy drinking increases weight gain, alcohol provides more calories than carbs and protein.
  8. Potato Chips and Fries:  They are very high in calories can cause weight gain.
  9. Ice Cream: Ice cream is incredibly delicious, but is loaded with sugar. It is high in calories and is under an unhealthy category.
  10. Foods High in Added Sugar: Commercial foods marketed as “low-fat” or “fat-free” foods are added with lots of sugar to make up for the flavor that’s lost when the fat is removed. Added sugar usually provide tons of empty calories and are very unhealthy.

What to include: Low-calorie foods for weight loss

Some high-fiber low-calorie foods to include in your diet are:

pulses, lentils, beans, Low calories foods for weight loss: what to avoid & what to include?
Lentils
  1. Avocado: Avocados are very nutritious and contain a variety of nutrients, vitamins, and minerals. Like; Vitamin K, C, B5, B6, E, Folate, Potassium. etc.
  2. Shredded Coconut Meat: Coconut meat is high in fat and calories and low in carbs and protein.
  3. Lentils (Cooked): Lentils are a good source of iron, protein, vitamin B1, B6, copper, folate, and other macro and micronutrients.
  4. Soybean Sprouts: Soybean contains several useful nutrients including protein, carbohydrate, vitamins, and minerals.
  5. Flaxseed: Flax seeds are a great source of plant-based protein,  Flaxseed protein is rich in the amino acids(AA) such as arginine, aspartic acid, and glutamic acid. etc.
  6. Chia Seeds: Chia seeds are one of the most nutritious foods on the planet. They’re loaded with fiber, protein, omega-3 fatty acids and many more
  7. Blackberries: Blackberries are also packed with essential nutrients and antioxidants.
  8. Asparagus: Asparagus is a great source of nutrients, including fiber, folate, and vitamins A, C and K
  9. Pistachio Nuts: Pistachio contains healthy fats and is a good source of protein, fiber, and antioxidants. 
  10. Almonds: Almonds contain vitamins, minerals, protein, and fiber. These are the most nutritious and versatile nuts.
  11. Cauliflower: This food is very low in Saturated Fats and Cholesterol. It is a good source of Protein, Thiamin, Riboflavin, Niacin, Magnesium, and Phosphorus. etc.
  12. Broccoli: Broccoli contains nutrients, including fiber, vitamin C, vitamin K, B6, vitamin A, iron, and potassium,
  13. Cooked Spinach: It is a good source of iron, and a very good source of Dietary Fiber, Protein, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Thiamin and Niacin.
Fiber Comparison-low-calorie foods

Fiber per Avocado = 13g (54% DV)
Shredded Coconut Meat 1 cup, shredded =17% DV 4.2g
Lentils (Cooked) 1 cup =63% DV 15.6g
Soybean Sprouts 1 cup =3% DV 0.8g
Flaxseed 3 tbsp =32% DV 8g
Chia Seeds 1 oz =39% DV 9.8g
Blackberries 1 cup =31% DV7 .6g
Asparagus 1 cup =11% DV 2.8g
Pistachio Nuts 1 oz (49 kernels) =12% DV 3g
Almonds 1 oz (23 whole kernels) =14% DV 3.6g
Cauliflower 1 cup chopped (1/2 inch pieces) =9% DV 2.1g
Broccoli 1 cup chopped =9% DV 2.4g
Cooked Spinach 1 cup =17% DV 4.3g

Calorie Comparison(per 2000 calories)- low-calorie foods

Shredded Coconut Meat: [1 cup, shredded] =23% DV 466 calories
Lentils (Cooked) [1 cup] =11% DV 230 calories
Soybean Sprouts [1 cup] =4% DV 85 calories
Flaxseed 3 tbsp =8% DV 170 calories
Chia Seeds 1 oz =7% DV 138 calories
Blackberries 1 cup =3% DV 62 calories
Asparagus 1 cup =1% DV 27 calories
Pistachio Nuts 1 oz (49 kernels) =8% DV 159 calories
Almonds 1 oz (23 whole kernels) =8% DV 164 calories
Cauliflower 1 cup chopped (1/2 inch pieces) =1% DV 27 calories
Broccoli 1 cup chopped =2% DV 31 calories
Cooked Spinach 1 cup =2% DV 41 calories

The % Daily Value (%DV) is the percentage of the Daily Value for each nutrient in a serving of the food. The Daily Values are reference amounts (expressed in grams, milligrams, or micrograms) of nutrients to consume or not to exceed each day.

 Most fruits and vegetables are high in fiber, another good reason to incorporate more in your daily diet 🙂

Here are some simple strategies which will help:

  • Add fruits to your breakfast. Berries are high in fiber, so try adding fresh blueberries, raspberries, strawberries, or blackberries to your morning cereal or yogurt
  • Keep fruit and vegetables at your fingertips. Wash and cut fruit and veggies and put them in your refrigerator for quick and healthy snacks. Choose recipes that feature these high-fiber ingredients, like veggie stir-fries or salad.
  • Replace dessert with fruit. Eat a bit of fruit, like a banana, apple, or pear, at the top of a meal rather than dessert. Top with cream or yogurt for a delicious treat.
  • Eat whole fruits rather than drinking fruit crush. You’ll get more fiber and consume fewer calories. An 8oz. a glass of fruit juice, for instance, contains almost no fiber and about 110 calories, while one medium fresh orange contains about 3g of fiber and only 60 calories.
  • Eat the peel. Peeling can reduce the quantity of fiber in fruits and vegetables, so eat fruits like apples and pears.
  • Incorporate veggies into your cooking. Add fresh vegetables to soups and sauces.
  • Bulk up soups and salads. Enliven a dull salad by adding nuts, seeds, kidney beans, peas, or black beans. Artichokes also are very high in fiber and may be added to salads or eaten as a snack. Beans, lentils, peas, and rice make tasty high-fiber accessories to soups and stews.
  • Don’t skip the legumes. Add kidney beans, peas, or lentils to soups or black beans to a tossed salad.
  • Make snacks count. Fresh and edible fruit, raw vegetables, and whole-grain crackers are all good ways to feature fiber at snack time.A couple of nuts also can make a healthy, high-fiber snack.
Few quick breakfast recipes for Low-calorie diet:
  1. Buckwheat Oats veggies Pancake
  2. High Fiber High protein Breakfast Bars
  3. Others
References:
  1. https://www.fda.gov/
  2. https://tools.myfooddata.com/
  3. https://www.healthline.com/

Cucumber Soup Recipe For Glowing Skin

Recipe Type: Soup

This bowl of delicious soup is rich in calcium and vitamin A to treat your skin with an extra glow.

Use:- Glowing skin, Refreshing, cooling effects.

Category: Suitable For Vegetarians 

Preparation time: 10 min

No cooking required

 Servings for: 4

Ingredients:

Cucumber, Curd, Mint, Salt.

Quantity:

  • 2 cups roughly chopped cucumber
  • 3 to 4 tbsp mint leaves 
  • 2 and 1/2 cups thick fresh curds (yogurt).
  • Salt to taste.

Recipe:

Blend all the ingredients in a blender, add a little cold water if the mixture is too thick, refrigerate and serve chilled.

Cucumber soup for glowing skin
Cucumber soup for glowing skin

Nutritive values per serving

  • Energy: 158 calories 
  • Protein: 5.8gm
  • Carbohydrates. 8.4gm
  • Fat: 8.2gm
  • Calcium: 276.3mg
  • Vitamin A: 248.6 mcg

Skin Benefits:

1. Curd for skin: Yogurt moisturizes your skin and naturally heals dry skin. The lactic acid in the yogurt acts as an exfoliator helps in shedding dead skin cells and fights against early signs of aging. It is also a great ingredient for face packs.

2. Cucumber for skin: hydrating properties help in rejuvenating dull and dry skinCucumber contains B vitamins like niacin and riboflavin along with vitamin C and zinc which are key to maintaining perfect glowing skin. It also keeps your skin cool and refreshed.

3. Mint: The mint leaves contain vitamin A and salicylic acid that maintain the secretions of sebum oil in the skin. Oily skin is prone to acne. Mint is a strong anti-bacterial and anti-fungal, mint leaves prevent inflammation and cure acne.

  • Brightens Your Complexion. 
  • Mint has an extremely refreshing and cooling effect on your skin.
  • Hydrates Your Skin.
  • Tones Your Skin.
  • Rejuvenates Your Skin.
  • Slows Aging.

Health benefits:

Curd is packed with several essential nutrients like calcium, vitamin B-2, vitamin B-12, potassium, and magnesium.

Healthy Digestion

Curd acts as a great probiotic. The good bacteria present in curd helps to clear the digestive system. It improves our gut activity and is good for treating an upset stomach. An advantage of curd is that it is light on the stomach and easy to digest.

Improves immunity:

Curd helps in boosting your overall health and to create a strong immunity against cold/flu and other common airborne diseases.

Stronger bones and teeth

Curd is rich in calcium and phosphorus, thus it helps in the development of strong bones and teeth.

Helps in weight loss

Curd prevents the accumulation of cortisol (a stress hormone) in our body, which leads to obesity and hypertension. adding curd in your diet can reduce your weight by decreasing stress eating habits and promoting healthy gut activities. It also works as a great mood-lifter.

Enjoy and Keep Glowing… 🙂

Amazing Avocado: All about Health Benefits & Nutrition Facts

avocado
Avocado

Nutritional facts and health benefits of Avocado:

Introduction

Avocado is one of the most popular superfoods trending right now, and it’s easy to see why? Everyone is so enamored with this fruit. It is rich creamy and delicious but did you know it is also crammed with 20 different nutrients and good fats! You can even use it topically as a moisturizer for your skin and hair.

Let’s learn about the amazing avocado and its health benefits of:
  1. These are highly nutritious. The Amazing avocado fruit is popular for its high nutrient value and can be easily added to different dishes to add rich texture and good flavor. Avocado is often referred to as a superfood due to its high health properties.

Some of the nutrients found in avocado include vitamin K, folate, vitamin C, potassium, and vitamins b5 and b6 & E. It also contains small traces of manganese, magnesium, iron, copper, zinc, vitamin A, phosphorus and vitamin b1 b2 and b3.

  1. Avocados are loaded with fiber. Fiber is another nutrient that avocados are relatively rich in it. Its indigestible plant matter that can contribute to weight loss, reduced sugar spikes, and is strongly linked to a lower risk of many diseases.
  2. Eating avocados may help you lose weight. There is some evidence that avocados are a great weight loss friendly food. In one study people eating avocados with a meal are 23% more satisfied and had a 28 % lower desire to eat over the next 5 hours compared to people who did not consume this fruit.

Thus including avocado in your diet may help you naturally eat fewer calories and make it easier for you to stick to a healthy eating habit. Amazing Avocado is also high in fiber and very low in carbs these two attributes should help promote weight loss and to maintain a healthy real food-based diet.

  1. They’re great for vision. Avocado contains lutein and zeaxanthin (carotenoids) these photo chemicals are especially concentrated in the tissues in the eyes where they can provide antioxidant protection to help minimize damage from any harmful radiation including ultraviolet light.

As the mono-unsaturated fatty acids in avocado also support the absorption of other beneficial fat-soluble antioxidants, such as beta carotene. Adding avocado to your diet may help to reduce the risk of developing age-related macular degeneration.

  1. They’re great for health during pregnancy, one cup of avocado provides almost 25% of your recommended dose of folate which is crucial during pregnancy and also helps lower your risk of a heart attack.
  2. It can lower blood pressure. 1 cup of sliced avocado provides 20% of your daily potassium, double of what you can get in a banana and 10% of your daily dose of magnesium. Both of which are crucial in controlling blood pressure potassium helps control blood pressure by relaxing your arteries and ridding the body of excess sodium.

Too much sodium increase your risk of fluid retention which makes you bloated magnesium is required for nerve and muscle function as well as bone growth and maintenance.

  1. They can reduce cholesterol. Avocados are full of good fat a cup of sliced avocados provides 32% of your daily fat recommendation but it’s mono and saturated fat which helps lower cholesterol this in turn helps lower your risk of heart disease and stroke.
  2. They can improve your digestion despite its creamy texture and avocado is high in fiber with approximately 6 to 7 grams per half fruit. Eating foods with natural fiber that can help prevent constipation maintain a good healthy digestive tract and lower the risk of colon cancer.
  3. This amazing avocado fruit is filled with monounsaturated fatty acids and avocado is one of the fattiest plant foods in the world with a total of 77 % of the calories due to fat; however the majority of the fat in the fruit is oleic acid.

This is a type of monounsaturated fatty acid which is also found in olive oil it’s highly beneficial for many health reasons; it is useful for reducing inflammation and has also shown signs to be beneficial on genes linked to cancer.

  1. Avocado is delicious and easy to add to your diet. These are not only healthy but they’re also incredibly delicious and go with many types of food. Like you can add them to salads and various make different recipes or eat them plain.
  2. For osteoporosis prevention, vitamin K is essential for bone health. Half of an avocado provides approximately 25% of the daily recommended intake of vitamin K. This nutrient is often overlooked but it’s essential for bone health. Vitamin K is often overshadowed by calcium and vitamin D when thinking of nutrients important for maintaining healthy bones.
  3. Folate helps to prevent the build-up of homocysteine, a substance that can impair circulation and the delivery of nutrients to the brain. Excess homocysteine can also interfere with the production of serotonin and dopamine which regulate mood sleep and appetite thus folate may help to decrease the risk of depression by preventing from effects of excess homocysteine.

Side effects and safety of avocados:

  1. Avocados are generally safe for most people when the fruit is eaten in normal amounts and it’s normally always safe when applying to the skin as long as it’s not applied for more than three months.
  2. It generally has very few side effects on the skin although some people do report mild itching; keep in mind that avocado has a lot of calories because of the fat content.

Precautions:

  1. If you’re pregnant and breastfeeding there is not enough reliable information about the safety of taking avocado.
  2. If you’re pregnant or breastfeeding stays on the safe side and stick to recommended diet food.
  3. Also if you have a latex allergy, people who are sensitive to latex can have an allergic reaction to avocado.

Tofu: for a plant-based diet, Why tofu is good for you?

Tofu
Tofu: for a plant based diet

Introduction:

If you follow a vegan or vegetarian diet it can easily become a task to fulfill all of your daily nutritional needs of essential proteins if you are not aware of Why tofu is good for you? and healthy food choices for a plant-based diet this article is for you.

A plant-based food lifestyle is becoming the new trend and people are more and more turning towards a healthy plant-based approach.

Sometimes people can find themselves stuck in choosing a well-balanced diet to fulfill daily requirements of all the nutrients, especially for proteins.

Protein is an essential nutrient that plays a key role in the growth and maintenance of our body, we need protein for proper development and working of our muscles, bones, and organ functioning. Other then this protein is also important for skin, hair, blood, and various cellular functions.

Protein is a macromolecule that breaks down into smaller molecules called Amino Acids. There are a total of 29 Amino Acid (AA) that our body requires for proper functioning.

Out of these 29AA, 9 amino acids cannot be synthesized within the body; they have to be consumed in the form of food (external sources). These are called “essential Amino Acids”. Not all protein contains all amino acids so we need to include various sources of proteins in combination to balance our diet.

Tofu:

It is a food prepared by soymilk; by coagulating soymilk and making it into curd, this curd is pressed into solid white blocks to make tofu.

checkout this video: How to make tofu at home?

Nutrition:

100 gm of tofu contains: 144 Total Calories with

Tofu: Basic Contents by % per 100 gm and Other Nutrients.
Healthybix.com
Tofu: Basic Contents by % per 100 gm and Other Nutrients
How to cook:

Tofu can be cooked with the most common methods like pan-frying, stir-frying, baking, grilling, and scrambling it. (For only Extra-firm and firm tofu)

Contents:

  1. Tofu contains Isoflavanoid it is a secondary metabolite of plant and acts as an estrogen supplement.
  2. Thus help reduce the probability of health problems in women due to decreased estrogen production.
  3. Soy also contains polyunsaturated fats (Like omega-3 and alpha-linolenic acid).

Health Benefits:

Some of the major health benefits of Tofu are:

  1. Tofu is an important source of protein.
  2. It may help lower LDL “bad cholesterol”.
  3. Reduced wrinkles and improved skin elasticity.
  4. It can help with weight loss when added to a proper diet.
  5. It may offer relief for certain symptoms of menopause.
  6. These may help protect against some cancers, and heart disease.
  7. Help reduce symptoms of PMS and osteoporosis.
  8. May reduce Your Risk of Diabetes, and prevent migraine headaches.
  9. Tofu is high in fiber content, and high-fiber diets keep your colon healthy.

Risks and Warnings:

Avoid tofu if you take medicines called MAOIs (mono amine oxidase inhibitors).

Note: over consumption may also present some risks.

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