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How Many Calories Does an Orange Have? + Health Benefits & Nutrition Facts

Orange is a refreshing and delicious citrus fruit packed with a number of nutrients and vitamins, yet it is low in calories. It can be consumed in various forms, including raw and liquid and is a great source of vitamin C. Orange juice, which is consumed by many as part of breakfast, contains less dietary fiber than the whole fruit, but provides more vitamin C. Besides vitamin C, the fruit is also rich in vitamin A and B, and minerals like calcium, iron, magnesium, potassium, copper, phosphorus, and sulfur. Even the rind of the orange is nutritious, as its whitish part is rich in Vitamin C and Pectin.orange nutrition

Calories & Nutritional Facts

Calories

Calorie is referred to as a unit of energy, which measures the amount of energy derived from consuming the food you eat. A majority of fruits has high quantities of water and the calorie content comes from the presence of fructose (fruit sugar). Oranges have around 85% of water and low levels of calories. One medium sized raw orange contains 62 calories, as per the USDA Dietary Guidelines.

A cup of freshly squeezed orange juice comprises of 112 calories, while a cup of unsweetened canned juice has 105 calories. A cup of orange juice made from unsweetened, frozen concentrate with three parts of water, contains around 112 calories. Nevertheless, speaking generally, the amount of calories will depend on the size, its ripeness level and skin thickness. Let’s take a look at the common types of oranges and their associated calorie.

  • Navel, 154 grams, medium sized- 80 calories. Navel oranges get their name from their navel like protrusion on the bottom of the fruit.
  • Red Navel, 140 grams, medium sized– 70 calories. A red navel is a great source of vitamin A, calcium, vitamin B-6, magnesium, thiamin and riboflavin.
  • Valencia, 121 grams, small sized- Valencia is the world’s most common orange variety with more than half of its production utilized for juice.
  • Tangelo, 131 grams, small sized- Tangelos are a crossbreed of grapefruits and Tangerines, and are rich in dietary fiber and vitamin C.
  • Bergamot, 180 grams, medium sized– 85 calories. This is an Italian orange, with a slightly bitter taste and great aroma. It makes a great additive for tea flavoring, and has also been used for malaria treatment in Calabria, Italy.

Nutritional Facts

Orange is a great source of dietary fiber and vitamin C, is fat and cholesterol free, and provides approximately 75% of the daily-recommended intake of vitamin C. Since it comprises of high water content, it can contribute to the body’s need for hydration. The combinations of these qualities make oranges an excellent food for weight loss, and thus the fruit shows up in almost every diet plan. Not only are they delicious and refreshing, but also energizing and nutritious.

A Quick Glance at Nutritional Values for 100 Grams

  • Saturated fat – 0 grams
  • Monounsaturated Fat 0 grams
  • Polyunsaturated fat– 0 grams
  • Sodium– 0 milligrams
  • Cholesterol– 0 milligrams
  • Potassium– 181 milligrams
  • Protein– 0.9 grams
  • Total Carbohydrates– 12 grams
  • Sugar– 9 grams
  • Dietary Fiber– 2.4 grams
  • Vitamin A– 4%
  • Vitamin C– 88%
  • Vitamin D– 0%
  • Iron– 0%
  • Vitamin B12- 0%
  • Vitamin B6- 5%
  • Magnesium- 2%
  • Calcium- 4%

Vitamin C

100 grams of orange contains 88% of vitamin C. The high content of vitamin C plays an important role in strengthening the immune system and reducing the risk of heart disease, cancer, gout, cataracts and stroke as per the Linus Pauling Institute. Vitamin C is also effective in lowering hypertension, treating vasodilation and healing wounds.

Beta Carotene

Beta Carotene, which is responsible for the pigmentation in the orange’s skin, is also helpful when it comes to combating illnesses and protecting the cells. It is considered an antioxidant and is also a precursor to vitamin A, and greatly contributes to the health of skin and eyes.

Calcium

Oranges also contain calcium, which helps in keeping the teeth and bones healthy. Moreover, it ensures your muscles, heart and nerves are functioning properly. Research suggests that when combined with vitamin D, the benefits of calcium can go way beyond maintaining optimal bone health, perhaps safeguarding the body against diabetes, cancer, and high blood pressure.

Potassium

Potassium helps reduce the risk of high blood pressure, stroke, kidney and heart disorders, stress and anxiety, along with strengthening the muscles, improving metabolism and maintaining water balance, nervous system and electrolytic functions.

Potassium is the third most plentiful mineral found in the human body and is a powerful component in enhancing overall health. It comprises of essential minerals that are needed for retaining a well-maintained health and a better lifestyle. Besides acting as an electrolyte, potassium is necessary for keeping the brain, heart, muscle tissue, kidney, and other essential organ systems of the human body in optimum condition.

Thiamine

Also known as vitamin B1, thiamine is a vital human nutrient that plays an important part in keeping the nervous system healthy and improving the cardiovascular functioning of the body. Moreover, it is also involved in energy production. The sugar in our bodies is oxidized to produce a usable form of energy owing to the presence of Vitamin B1, along with better digestion, preventing Alzheimer’s disease and improving memory.

Magnesium

Magnesium also plays a key role in the production of energy, which is then utilized by cells and muscles. Lack of magnesium can result in various health issues, including decreased bone strength and volume, and poor bone development, all of which are responsible for osteoporosis. Besides that, studies show a majority of people who are depressed exhibit a shortage of magnesium. People who take the recommended daily intake of magnesium have a lower risk of diabetes, hypertension, migraine headaches, asthma, preeclampsia, anxiety and poor heart health.

Pectin

Pectin is a type of soluble fiber most commonly found in citrus fruits and apples, and offers a range of health benefits. Fiber is primarily categorized into two types: soluble and insoluble. Pectin is a soluble fiber, which takes water from your digestive tract and creates it into a gel, which helps slow down digestion. This fiber is a great way of naturally lowering cholesterol levels as concluded by the findings of “European Journal of Clinical Nutrition” in the issue of May 2012.

The study was focused on a group of 15 participants who were fed citrus pectin daily for a month in combination with other foods. The results showed lower levels of LDL, also known as “bad cholesterol”, by about 7 to 10%. Besides improving your cardiovascular health, sufficient intake of pectin is also believed to prevent colon cancer by hampering intestinal tumors. This was researched in 2003 and a report was published in the journal “Anti-Cancer Research” where scientists concluded that pectin was responsible for inhibiting the growth of cancer cells in the human colon.

If you have diabetes, you would know the importance of regulating your blood sugar. Eating foods that are high in soluble fiber like pectin can help balance your blood glucose level. This is because when you eat a meal that is rich in pectin, the fiber slows down digestion and delays the time until the stomach is empty again. This in turn slows down the rate at which your body absorbs carbohydrates from the food, which stabilizes glucose levels.

orange health benefits

Health Benefits of Orange

An orange is a powerhouse fruit packed with antioxidants, phytonutrients and flavonoids. With this combination of minerals and nutrients, the orange becomes one of the best fruits in encouraging optimal health since it has various anti-tumors, anti-inflammatory and blood clot inhibiting properties.

Storing Oranges

Since oranges are citrus fruits, do not ever freeze them. To retain the juiciness of the fruit, keep it in a basket at room temperature to allow air circulation. If you are planning to store them for a week or two, wrap individual oranges in a wrapping paper and store the wrapped fruits in a cardboard box in a dark, cool, and dry place, away from the sunlight and at an approximate temperature of 60o.

The wrapping paper will act as a moisture resistor and keep the oranges from coming into contact with other potentially rotten oranges, hence keeping them intact. However, if you are planning to store the oranges for longer than two to three weeks, all you have to do is follow the same procedure, but this time keeping the temperature to a maximum of 38o.

Yummy Orange Smoothie Recipe for Weight Loss

Best Picks: Valencia, Mandarin and Navel

Ingredients:

  • 1 medium sized orange, unseeded and peeled
  • ½ cup of plain, fat-free yogurt
  • ½ cup of skimmed milk

Directions:

Blend the oranges, yogurt and skimmed milk together until smooth. You can add a small quantity of sweetener like honey or maple syrup for added taste.

Also See:

Top 10 Carrot Juice Benefits Explained + Recipes That You Can Try

Refreshing and bursting with flavor, carrots are delectable root vegetables that are popularly used for making salads, appetizers, cakes and juices. Drinking a glass of carrot juice is a convenient way to gulp down nutrients and minerals offered by the healthy vegetable. Carrot juice is loaded with vitamins and minerals. A single glass of carrot juice contains around 80 calories and several macro-nutrients. However, unlike raw carrots, carrot juice lack dietary fiber since it has been filtered out in the juicing process. That being said, there are many carrot juice benefits that you can enjoy.

benefits of carrot juice

Nutritional Facts

A single cup of carrot juice contains 4 percent of your daily caloric intake and is an excellent alternative to simply sipping water or other juices.

Vitamins and Minerals

A single cup of carrot juice contains a great deal minerals and vitamins that are necessary for your body. This includes:

  • Vitamin A: A single cup of carrot juice contains about 340 percent of your daily recommended dosage of vitamin A.
  • Potassium: Aside from vitamins, carrot juice is also loaded with potassium and contains about 18 percent of your daily recommended dose of potassium.
  • Vitamin C: Each 100g of carrot juice contains 3 milligrams of Vitamin C. Vitamin C is vital for maintaining a healthy immune system.
  • Vitamin E: Each 100g of carrot juice contains 0.3 milligrams of Vitamin E. Vitamin is vital for maintaining healthy cells and for the synthesis of hormones.
  • B Vitamin: Carrot juice is a superior source of several B vitamins. Each 100g of carrot juice contains 0.02 milligrams of B2 vitamins, which is responsible for boosting metabolism and maintaining a healthy vision. Additionally, each 100g of carrot juice contains 0.01 milligrams of B1 vitamins, which is integral for proper brain function.

Brief Summary

100g of Carrot Juice contains:

  • 1 mg of carotene
  • 3 mg of vitamin C
  • 2 mg of vitamin PP
  • 350 micro grams of vitamin A
  • 01mg of vitamin B1
  • 02mg of vitamin B2
  • 3 mg of vitamin E

Top 10 Carrot Juice Benefits

Here are a few reasons why you should make drinking carrot juice a part of your daily routine:

Boosts Immunity

Aside from helping the body recover against free radical damage, carrot juice works wonders for the immune system. The nutritious juice also protects the body against inflammation and harmful bacteria and viruses.

Lowers Risk of Heart Diseases

Drinking a glass of carrot juice is known to decrease the chances of cardiovascular diseases, especially among adult women.  The vegetable improves heart health by lowering oxidative stress and improving the body’s defense system against heat diseases.  This may be because of the high anti-oxidant content in carrots.  Carrot juice also boosts good cholesterol levels in the body that plays an active role in protecting your heart.

Beautiful Glowing Skin

The high mineral content and the presence of anti-oxidants reduce the process of cell degradation, allowing your skin to appear radiant and healthy. In turn, these nutrients protect your skin against signs of aging, dryness, reduces the occurrence of scars and blemishes. This is why carrots are now being popularly used for natural home remedies for beauty. If you suffer from cuts, infections and other wounds then you will surely benefit from carrot juice.

Helps Protect Against Cancer

Evidence suggests that consuming fruits and vegetables with high levels of carotenoids reduces the risk of cancer. Various studies have proven how anti-oxidants present in carrots help fight leukemia cells and play a vital role in reducing the chances of reducing the risk of some of the most prevalent cancers including ovarian cancer. This is one of the major carrot juice benefits.

Protects Cognitive Function

Carrot juice promotes better brain health and helps reduce the risks of Alzheimer’s disease, boosting memory and protecting the brain against cognitive decline. Carrot juice has the ability to lower oxidative stress that would otherwise lower the nerve signaling capacity.

Cleanses the Liver

Drinking carrot juice in the evening and early in the morning is an excellent way to detoxify the liver. Carrot juice causes the toxins in the liver to move out of the body. Carrot juice also ensures harmful bile is released from the system.

Strengthens Bones

Vitamin K present in carrot juice promotes the protein building process in the system. The vitamin also plays a crucial role in the binding of calcium. This not only strengthens the bones but also results in faster healing if you have broken bones.

Lightens Scars

The potassium present in carrot juice lightens scars and blemishes. Apart from consuming carrot juice, you can also apply it on the affected are for better results.

Prevents Acne

Carrot juice is rich in essential oils that play an active role in detoxifying the body. This prevents acne breakouts.

Fights Allergies

Drinking carrot juice detoxifies the blood and cleanses the intestinal tract. This helps fight allergies and balance the pH level of the body. This is one of the carrot juice benefits for skin that come in handy during the winter season.

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Side Effects of Drinking Too Much Carrot Juice

There are many carrot juice benefits but excessive consumption can cause adverse reactions. Here are some side effects of consuming too much juice:

  • Yellowing Skin: Consuming too much carrot juice could result in yellow skin! This is because carrots are rich in a pigment named carotenoids that gives carrots their bright orange color. In some cases, people might mistake your yellow skin for a serious medical condition called jaundice. Drinking too much carrot juice can turn the whites in your eyes yellow. Consult a doctor if your skin is yellowing too much.
  • Less Dietary Fiber: Carrots are naturally rich in fiber but juicing the vegetable removes most of the fiber content. This makes carrot juice less nutritious than munching on a raw carrot. To increase your fiber intake, consider eating whole carrots instead.
  • Diarrhea: Carrots have a mild laxative effect and can thus promote diarrhea.
  • Pesticides: Studies have proven that carrots contain approximately 26 pesticides. Among these, three may cause nervous problems, eight can potentially cause cancer, and seven can trigger developmental or reproductive problems while 16 can interfere with the body’s hormone.

How to Drink Carrot Juice

Follow these guidelines to reap maximum benefits from carrot juice:

  • Always consume carrot juice with a fat containing substance. Fat encourages the absorption of carotene in the liver. You can add avocado to make a healthy smoothie,
  • Pure carrot juice is difficult to absorb can create a heavy load on the pancreas and liver. Do not consumer pure carrot juice in large amounts or consider adding your favorite fruits and veggies to the juice.
  • Drink carrot juice on an empty stomach or half an hour before a meal.
  • The daily recommended amount of carrot juice is 250 ml for both men and women. If you are suffering from yellow skin, it’s a sign to reduce your carrot juice intake.
  • Children must only drink carrot juice when they are older than 6 months. The juice must be diluted in equal parts of water.

Who Shouldn’t Drink

Avoid drinking carrot juice if you suffer from the following:

  • Diabetic: Drinking carrot juice is not suitable for people who are diabetic. Carrots have a glycemic index of 97. This means the body converts sugar into glucose, which causes the blood sugar to rise. Diabetics ought to consume steamed carrots instead of drinking carrot juice.
  • Nursing Mothers: Sure, carrot juice is rich in plenty of vitamins and minerals that are important for the body. However, studies have shown that carrot juice may alter the flavor of breast milk.
  • Low Sugar Levels and Hormone Problems: Individuals who suffer from hormonal problems or low sugar levels must contact a health professional before including carrot juice in their diet. The nutrients found in carrot juice can interact with such existing diseases and can trigger symptoms, making the condition worse.
  • Intestinal Problems: Carrots are loaded with carbohydrates, which can become fermented in the colon if not digested properly. This may result in the formation of gas, bloating and stomach cramps among other intestinal problems.

Don’t let these side effects cause you to completely shy away from carrot juice. Only consume it in moderate amounts and do not binge on carrot juice. Limit its intake and stay healthy.

Recipe #1

Carrot Apple Ginger Juice

Enjoy this refreshing carrot juice recipe that provides a boost of healthy anti-oxidants and electrolytes.

Serves: Makes 2 servings

Preparation time: 10 minutes

Ingredients:

  • 6 carrots
  • 2 pieces of ginger (2.5cm)
  • 4 apples

Directions:

Wash all the ingredients under the sink to get rid of dirt and debris. Next, chop all the ingredients and toss them in juicer. If you don’t have a juicer, simply pulverize all the ingredients in a blender and remove the pulp. Enjoy!

Recipe #2

Pineapple Carrot Juice

This recipe combines the sweetness of carrots and the tanginess of pineapples. The refreshing juice is tasty yet also rich in minerals, dietary fibers and vitamins that you won’t be able to find in store bought juices.

Serves: Makes 2 servings

Preparation time: 10 minutes

Ingredients:

  • 3 medium size carrots
  • ¾ cup water
  • 1 ½ ripe pineapple slices
  • ¼ lime or lemon juice

Directions:

Thoroughly wash all the ingredients. Next, peel the carrots. You don’t have to peel it if you are using organic ones. Chop the carrots and pineapples into chunks and run it through the juicer. Now, mix the lemon/lime juice in the prepared mixture and prepare the juice in a serving glass.

So, there you have it, the top 10 carrot juice benefits and the recipes you can follow for effective preparation.

Hangnails: Causes, Remedies, Preventive Tips, Treatment & FAQs Answered

Also known as stepmother’s blessing and agnail, a hangnail is a small, torn piece of skin at the root of a fingernail or toenail. Although the name implies the nail’s involvement, a hangnail is not part of the nail itself. Typically, hangnails will mean dry skin at the nail’s side or cuticle. Occasionally, however, a thin strip of nail can break apart, remaining attached only at the base and proving extremely painful. Although they emerge as pretty harmless, hangnails can eventually become extra problematic once they start catching in your hair or clothes or you start picking them.

What Causes Hangnails?

Hangnails are more noticeable during the winter months when your skin tends to dry out really fast. There you have it, the first reason. When our skin loses its natural oils, either naturally or due to the harsh surroundings, it begins to peel off and can at times also bleed. This is especially true for women who work with dry paper or have their hands in water at most times.

Another reason why hangnails develop is nail biting. Besides it being harmful for your teeth, nail biting can also damage your nail bed, the skin beneath the actual fingernail. A weak nail bed will often cause the skin to flake away. Other reasons may include a manicure gone wrong, frequent or careless cutting of the cuticles with nail clippers or recurrent contact with harsh chemicals.

Remedies

Besides marring the beauty of your nails, hangnails can be a big nuisance, painful and can even result in bacterial or fungal infections, causing redness and swelling, and further complicating matters. Following are the top 10 remedies to help you treat hangnails:

1. Vitamin E Oil

One of the most reliable and efficient remedies for hangnails is Vitamin E oil since it moisturizes the nail beds and heals damaged skin. Simply apply the oil on the affected area and let it sit for some time until it is fully absorbed. Reapply the oil 3 to four times a day until the hangnails are fully treated. You can also combine the oil with other types of oils, like olive, castor, and jojoba oil.

2. Honey

Since honey is a natural humectant, it attracts and traps moisture. Plus, it also has a number of anti-bacterial and anti-inflammatory properties which assist in fighting off infection while reducing redness and inflammation. Use raw honey on the problematic area and leave it on for a couple of hours.

3. Avocado

Avocado is packed with vitamin E, healthy fats and other various minerals that are useful in keeping the skin healthy and nourished. Like honey, avocado also acts as a humectant for the skin. Scoop out the pulp of half an avocado and thoroughly mash it. In the paste, add 2 tablespoons of coconut oil and apply it on to your nails. Leave it on for the night and rinse in the morning. Repeat the procedure everyday or 4 to 5 times in a week.

4. White Clay

White clay is a great source of essential minerals for treating the skin in order to prevent hangnails. Add a teaspoon of olive oil and a few drops of lavender oil with white clay to produce a soft paste. Rub this paste on your nail beds and let it sit for around 15 to 20 minutes and then rinse it off. Do this at least 4 times a week.

5.  Yogurt

Yogurt is an easily available cure for painful hangnails. It is an effective moisturizer and also loaded with probiotics that contain various anti-inflammatory qualities. Apply plain yogurt on the nail beds and leave it on for a few hours. Repeat this process every day until you finally start seeing results.

6. Almond Hand Mask

Besides their rich content of vitamin E oil, almonds also contain fatty acids that reduce swelling and inflammation. Soak a few almonds in water overnight. Peel off the almond skin the next day and grind it. Add to it a dash of honey and one whisked egg yolk. Apply the mixture on the affected area before going to sleep and make sure you cover your nails with cotton gloves. Let it sit overnight and rinse off the next day. Repeat a few times on a weekly basis.

7.  Anti-Bacterial Ointment

Applying anti-bacterial ointment will help you get rid of any bacteria sitting in the hangnail area while also speeding up the healing process. If you have a deep hangnail, apply the ointment and cover it with a bandage to prevent the infection from spreading.

8.  Petroleum Jelly

This intense skin moisturizer is greatly beneficial for curing hangnail condition since it contains useful fats that are absorbed into the dermis and thoroughly keep the nail bed and the surrounding skin moisturized. You can also add a teaspoon of sesame oil mixed with a spoonful of petroleum jelly and apply it on the affected area every night before going to sleep. To prevent the oil from spoiling your sheets and causing wastage, you can wear cotton gloves.

9. Aloe Vera

This wonder of nature has a myriad of healing, soothing and moisturizing properties that assist in healing hangnails. Combine aloe Vera gel with turmeric powder and leave it on the affected area for as long as possible.

10. Salt Water

Fill up a bowl with 1 tablespoon of salt and one cup of filtered water. Soak your fingernails in the solution at an interval of every two hours to avoid any infection.

Hangnails: How to Prevent Them In The First Place

Why go through all the hassle of hangnail treatment when you can prevent them before they become a big nuisance? Check out the best 5 preventative tips below that are extremely easy to follow and are highly effective:

1. Keep Your Hands Moisturized

As we learned earlier, hangnails are often the result of dryness. So, if you do not use a hand cream already, right now is the time to start. Invest in a good moisturizer and keep it handy at all times for easy application. Applying at night is a must to allow the cream to work undisturbed.

2. Use Cuticle Oil

If you have ever had a professional manicure, you will know what this product is. Cuticle oil increases blood circulation in the nail bed and also stimulates nail growth while getting rid of any surrounding dry and chapped areas. It moisturizes the area deeply and provides quick protection and repair. You only need to apply a small quantity of the oil and let it work wonders for your nails.

3. Protect Your Hands

When doing simple household chores, such as washing dishes or bleaching the counters, make it a point to wear gloves. Not only will this prevent your nails from becoming brittle and dry but also your hands from losing their charm.

4. Use a Gentle Soap

Your regular hand-washing soap could be causing a lot of damage to your hands in a day. Choose a soap that is moisturizing and free of drying chemicals.

5. Avoid Acetone Nail Polish Remover

Although highly effective, acetone nail polish remover can seriously dehydrate your nails and hands, causing the dried out skin to become flaky and peel off. Instead, go for less drying nail polish strippers, such as propylene carbonate, isopropyl alcohol, and ethyl acetate, or ones that have added conditioners, like soy and glycerin.

hangnail treatment

Hangnail Treatment: Your Questions Answered

Many people who have or are experiencing hangnails will have plenty of questions regarding its treatment. Read below for some FAQs as answered by experts.

Is It Safe To Clip Hangnails?

Yes, as long as you are using sharp and clean clippers to cut off the skin. Try going as close to the base of the hangnail as possible to avoid chances of it getting stuck in clothing and hair, which can cause bleeding. Do not go overboard with this as you can cut your skin, and cause it to become infected.

What Can You Use Instead Of Creams For Hangnail Treatment?

Typically, hangnails respond well to creams and antibiotics. However, these treatments do not always work or are not available. In that case, fortunately, you can easily treat them in the comfort of your home. The best thing you can try is soaking the affected areas in hot water (not too much) mixed with one tablespoon of white vinegar and a cup of Epson salt for about 20 to 30 minutes.

What to Do If Neosporin Is Ineffective In Treating a Hangnail?

In such an instance, an antibiotic or a visit to the doctor is a must. As for home-based treatments, remember to keep the area clean either with the help of hydrogen peroxide or alcohol and then try any of the above-mentioned remedies.

So, there you have it, a complete guide to treating and preventing the much annoying skin condition using ingredients and products that you probably already have in your home.

Also See:

Essential Oils for Hemorrhoids + Recipes & Application Tips

Hemorrhoids are a common anorectal condition where the veins of the anus and rectum become enlarged or dilated. Depending on where they are located, hemorrhoids are either considered “internal” or “external”. Internal hemorrhoids are located on top of the pectinate line and covered with the same cells as those that line the rest of the intestines. On the other hand, external hemorrhoids erupt below the line and are covered with skin resembling cells.

What Causes Hemorrhoids?

Although experts haven’t had real success in determining what causes hemorrhoids to develop, possible reasons include:

  • Strained bowel movements are most commonly caused by diarrhea or constipation. Straining disrupts the flow of blood in and out of the area, resulting in pooling of blood and swelling of the vessels in that area.
  • Demanding physical labor which can cause sudden increase of blood flow in the vessels.
  • Prolonged standing or sitting. This causes the blood to collect in the anal area and increases strain on the veins.
  • Pregnancy and labor complications. As the fetus develops during the last six months of pregnancy, blood pressure and volume on blood vessels in the pelvic area increase. The pressure of labor can also result in hemorrhoids or cause them to worsen.
  • Heart disease, liver disease, or a combination of both, these health conditions may cause blood to retain in the abdomen and pelvis.
  • Family history of hemorrhoids. The condition may just be hereditary.
  • Being overweight
  • Old age. People aged 50 or above are the ones who commonly seek hemorrhoid treatment.

What Are The Symptoms?

Know it is time to take remedial action or visit a doctor as soon as you start noticing the following symptoms:

  • Tarry or black stool
  • Blood in stool
  • Development of a lump at the opening of anal cavity that is not tender and won’t go away
  • Painless bleeding
  • Pain and itching in the anal area

Getting Rid of Hemorrhoids

Fortunately, hemorrhoid treatment can occur both in the doctor’s office and in the comfort of your home. Mentioned below are 5 top ways you can seek effective relief from hemorrhoid pain and also prevent it from striking again:

Warm Water Soak

For minimizing hemorrhoid pain, soak your anus in warm water every day or sit on a warm bottle for external hemorrhoids. You can apply an ointment, medical suppository or cream to relieve intense itching and burning.

Increase Fiber Intake

One of the main causes of hemorrhoids is constipation, and fiber is the right way to avoid that. A good dose of fiber (30 to 35 grams daily) helps speed up bowel movement and softens your stool. You can either take fiber supplements for an easy fix or snack on lots of fiber-rich foods, such as berries, avocados, beans, nuts, lentils, Brussels sprouts, figs, quinoa, flaxseeds, acorn squash and chia seeds. Clinical studies have proven high-fiber diets significantly reduce the risk of bleeding by approximately 50%.

Hydrate Your Body

Dehydration can cause constipation since fluids are necessary for the fiber to travel smoothly around the digestive tract. Lack of body fluid can greatly increase the risk of constipation, which can cause the symptoms to worsen. The ideal way is to drink one tall glass of water with every snack and meal of the day.

Practice Better Toilet Habits

You can do this in one of three primary ways. The first is to avoid straining during a bowel movement and let the stool come out in the most unforced way possible. Pay close attention to your body’s signals and if you need to use the bathroom, do not delay or the stool will harden and automatically require more effort on your part. The next step is to prevent constipation which will most certainly force you to strain when using the bathroom. Drink plenty of water and eat lots of fruits and vegetables to encourage softer stool.

The third option is to avoid to spending too much time on the toilet as it increase the time spent straining. Also, make sure you are thoroughly wiping or washing yourself once done. Lack of cleaning will leave behind stool which can worsen your hemorrhoids. Don’t go overboard with scrubbing or when using soap as that too can result in bleeding.

Use Essential Oils for Hemorrhoids

Essential oils can work wonders for hemorrhoid treatment primarily because:

  • They minimize swelling
  • They offer quick relief from itching and agitation
  • They rejuvenate ruptures and lesions
  • They enhance blood circulation
  • They are a safe option

Now that you are aware of its benefits, let’s dive into the 10 best essential oils for hemorrhoids.

1.      Tea Tree

Also known as “first aid in a bottle”, tea tree oil works great for safely getting rid of hemorrhoids fast due to its anti-fungal, antiviral and anti-bacterial properties.

2.      Cypress

Cypress is well known for its medicinal benefits. Besides being one of the effective essential oils out there, it is also the gentlest. It can be applied directly on bleeding hemorrhoids or diluted with other oils (such as jojoba, avocado, coconut or sweet almond oil). What the oil does is it contracts and heals the blood vessels and tones the tissues.

3.      Lavender

Not only is lavender oil the most loved and most used oil in the current era, but it is also one of the most effective remedies for healing hemorrhoids. It is balancing, calming, analgesic and anti-inflammatory and also speeds up the functions of essential glands and fortifies bodily functions.

4.      Patchouli

Patchouli oil kills bacteria, reduces inflammation and destroys or prevents fungal infections. It is highly effective for all kinds of wounds, and is also a cell generator providing astringent qualities that tighten up loose skin.

5.      Juniper

Juniper oil is a great external remedy for hemorrhoids. It is a detoxifier and a tonic which encourages blood flow and warmth. It also reduces muscular pain and tension and promotes stress reduction to the applied area.

6.      Roman Chamomile

Chamomile is gentle and soothing and greatly reduces inflammation while encouraging new tissue growth. Additionally, it reduces pain by calming agitation and numbing nerves and is an overall a safe and effective option.

7.      Sandalwood

Sandalwood oil works great for all body types and helps relieve just about any skin ailment. It has cleansing, warming, soothing, and antiseptic properties.

8.      Geranium

A well-known treatment for wounds and hemorrhoids, geranium oil puts an instant stop to bleeding and encourages quick healing and reduces pain by limiting inflammation and numbing nerves.

9.      Helichrysum

Helichrysum oil is antiallergenic and anti-inflammatory and promotes healthy cell growth. Wounds from hemorrhoids can be sensitive to allergens, so antiallergenic remedies like this can prove helpful. It is also widely used for muscular aches, rheumatism, wounds and pains.

10.  Frankincense

Frankincense is a soothing herb that calms the nervous system and functions as a powerful cleanser, and anti-bacterial agent. It also tones and contracts tissues that helps with a speedy recovery.

Easy DIY Hemorrhoid Treatment Recipes (with Application Tips)

Now that the benefits of certain essential oils are out of the way, let’s move on to making some interesting recipes and application tips for effective hemorrhoid treatment.[1]

For Calming the Itch

You will need:

  • 4 drops of lavender oil
  • 40 drops of coconut oil
  • 5 drops of geranium oil
  • 3 drops of bergamot

Mix all the ingredients together and store in a cool dry bottle. Apply 3 to 4 drops on the affected area.

Sitz Bath for Quick Pain Relief

You will need:

  • A teaspoon of milk
  • 2 drops of chamomile oil
  • 2 drops of juniper oil
  • 2 drops of sandalwood or cedarwood oil

Blend all the ingredients in a bowl and add the mixture to your basin or tub. Now add enough water to properly soak your bottom and sit around in the solution for about 15 to 20 minutes.

For Internal Bleeding

You will need:

  • 2 drops of geranium
  • 1 teaspoon of coconut oil
  • 2 drops of lavender

Blend the ingredients and apply the mixture internally with the help of a rectum enema three times a day.

For Extreme Cases with Bleeding

You will need:

  • 10 drops of cypress
  • 10 drops of geranium
  • 5 drops of sandalwood
  • 2 tablespoons of coconut oil
  • 10 drops of frankincense
  • 10 drops of helichrysum
  • 10 drops of lavender

Use a clean class bottle to store the mixture and apply about 5 to 7 drops to the affected area thrice a day.

Relaxing Hemorrhoid Cleaning Pads

You will need:

  • 75 milliliters (1/3 cup) of alcohol free witch hazel distillate
  • 10 drops of chamomile tea
  • 5 drops of niaouli oil

Combine all the ingredients in a jar and mix well. Next, empty the contents of the mixture on a cotton cosmetic pad until it is thoroughly soaked. Use these cleaning pads to wipe the area after using the toilet.

Make sure you are using these essential oils in combination with a good diet and hygiene habits to achieve maximum benefit.

How Many Calories in an Egg? +Nutrition, Health Benefits & Side Effects

Eggs are a delicious, all-natural source of high quality protein, all nine essential amino acids and various other nutrients required by the body. Versatile and cost-effective, this superfood brings along a number of proven health benefits.

Calories in an Egg

One goodness-loaded egg has 70 calories but the number may vary depending on the method of cooking. Let’s take a detailed look at nutritional facts for different forms of cooked eggs.

Nutritional Facts

One A Grade (53 G) Whole, Raw, Fresh Egg

  • Calories 70
  • 5 grams of fat
  • 195 milligrams of 195
  • 65 milligrams of sodium
  • 1 gram of carbohydrate
  • 6 grams of protein
  • 5% of Vitamin A
  • 3% of calcium
  • 5% of iron
  • 0% carbohydrates
  • 0 grams of sugar

Fried Egg (100 Grams)

  • Approximately 196 calories
  • 15 grams of fat
  • 401 milligrams of cholesterol
  • 207 milligrams of sodium
  • 152 milligrams of potassium
  • 7% Vitamin A
  • 3% Calcium
  • 5% Iron
  • 8 grams of carbohydrates
  • 4 grams of sugar
  • 15% Vitamin A
  • 6% Calcium
  • 16% vitamin B-12
  • 10% iron
  • 10% vitamin B-6
  • 3% Magnesium
  • 22% Vitamin D

Hard boiled Egg (100 Grams)

  • Total calories 155 (130 from fat)
  • 11 grams of fat
  • 373 milligrams of cholesterol
  • 124 milligrams of sodium
  • 1 grams of carbohydrates (2 grams)
  • 13 grams of protein
  • 0 grams of dietary fiber
  • 1 grams of sugar
  • 10% Vitamin A
  • 5% Calcium
  • 18% vitamin B-12
  • 6% iron
  • 5% vitamin B-6
  • 2% Magnesium
  • 21% Vitamin D

Cooked, Omelet Egg (100 Grams)

  • Calories 154
  • 12 grams of fat
  • 313 milligrams of cholesterol
  • 155 milligrams of sodium
  • 117 milligrams of potassium
  • 3 grams of sugar
  • 6 grams of carbohydrates
  • 11 grams of protein
  • 12% Vitamin A
  • 4% Calcium
  • 13% vitamin B-12
  • 8% iron
  • 5% vitamin B-6
  • 2% Magnesium
  • 17% Vitamin D

Scrambled Egg (100 Grams)

  • 148 calories
  • 11 grams of fat
  • 277 milligrams of cholesterol
  • 145 milligrams of sodium
  • 6 grams of carbohydrates
  • 4 grams of sugar
  • 10 grams of protein
  • 11% Vitamin A
  • 6% Calcium
  • 13% vitamin B-12
  • 7% iron
  • 5% vitamin B-6
  • 2% Magnesium
  • 18% Vitamin D

Poached Egg (100 Grams)

  • 143 calories
  • 9 grams of fat
  • 370 milligrams of cholesterol
  • 297 milligrams of sodium
  • 138 milligrams of potassium
  • 7 grams of carbohydrates
  • 4 of sugar
  • 13grams of protein
  • 10% Vitamin A
  • 5% Calcium
  • 11% vitamin B-12
  • 9% iron
  • 5% vitamin B-6
  • 3% Magnesium
  • 20% Vitamin D

Baked Egg (One Cooked Egg)

  • Calories 90
  • 6 grams of fat
  • 210 milligrams of cholesterol
  • 7 grams of protein
  • 1 gram of carbohydrates
  • 0 grams of sugar
  • 75 milligrams of sodium
  • 10% vitamin A
  • 2% calcium
  • 6% iron

calories in egg

Health Benefits of Eggs

Eggs come under the heading of ‘most nutritious foods’. If you have ever wondered about the nutritional properties and health benefits of one of the staple items of your breakfast, keep reading to find out.

Better Brain Health

Eggs help boost the brain’s function and thereby its health. One of the ingredients of egg is Choline, a substance that is a component in some molecules in our brain. Since our body does not produce an adequate amount of choline on its own, it needs to be supplemented through external sources… and eggs are an excellent source for that.

Rich Supply of Essential Nutrients

Eggs are packed with a number of essential vitamins and minerals that our body requires for proper functioning. These vitamins include A (great for the eyesight), D (helps absorb phosphorus and calcium and also protects the body against various health conditions and diseases), E (fights free radicals which can harm the cells and tissues and even result in cancer), B2 (helps the body break down food into energy), B5 (helps protect against many heart and respiratory problems, and other health conditions), and B12 (important for forming red blood cells), all of which you essential to for the maintenance of your health.

Great Source of Antioxidants

Eggs are a good source of antioxidants, which help protect our cells against the harmful effects of free radicals. Antioxidants help delay the aging process and also effectively ward off many kinds of diseases.

Improved Eye Health

Eggs contain large quantities of Lutein, a naturally occurring carotenoid  known for contributing to better eye health including the prevention of cataracts and a disorder called Age-related Macular Degeneration (AMD) which is the primary cause of blindness in people of over 50 years of age.

Helps with iron Deficiency

Many people who experience iron deficiency go through symptoms of headaches, irritability and tiredness. Iron is an oxygen transporter in the blood cells and plays a vital role in strengthening immunity, boosting metabolism and improving many other bodily functions. The iron present in eggs is in the form of heme iron which is most easily absorbed and usable form of iron found in most supplements.

Strengthens the Bones

Eggs are one of the great sources of vitamin D, which helps with calcium absorption for optimal bone health. Therefore, eggs play a key role in preventing osteoporosis when combined with other dairy products, your main source of calcium.

Provides High Quality Protein

Protein remains one of the most essential components of our daily diet as it helps build new tissues and repair the old ones. You can get your dose of best quality protein from eggs. Amino acids are the key element of protein, nine of which cannot be produced by the body and thus need to be supplemented through external sources. Eggs consist all these nine important amino acids to encourage and maintain the growth of body tissue.

Weight Loss

Thanks to the substantial amounts of protein present, eggs can actually help you in losing weight. The protein helps curb your appetite and keeps you feeling full for a long time which in turn prevents overeating. The protein also helps develop more muscle tissue, which can in turn boost your metabolism and burns more calories.

In the findings of a particular study carried out in 2008 and published in the International Journal of Obesity, 50% of the participants were given a breakfast comprising of two eggs, while the remaining half were provided with a breakfast with no eggs. The study concluded the results that people who consumed eggs daily lost about 65% more weight as compared to the group who didn’t. It was therefore suggested from the result of the research that eggs indeed help suppress hunger throughout the day, stopping a person from consuming unhealthy junk.

Reduces Risk of Cancer

Preliminary research suggests that consuming eggs, dietary fiber and vegetable oils just might be a great way to protect the body against breast cancer in women. A study published in the March issue of the Journal Breast Cancer surveyed 121,000+ women were surveyed and a conclusion was made that eating around three eggs on a weekly basis during adolescence minimized the risk of breast cancer by 18%.

Better Heart Health

Eggs are loaded with essential nutrients, such as choline and betaine, which encourage a healthy heart. During the periods of pregnancy and breast-feeding, a sufficient dose of choline is especially critical since it is important for normal development of the brain.

The Egg Controversy

Although full of nutrients, eggs have come under great scrutiny. The controversy narrows down to the amount of cholesterol present in eggs, about which the research is mixed. The recommended daily cholesterol intake for adults is 300 mg whereas one small egg contains 141 milligrams of cholesterol while a large one has 186 milligrams, as per the USDA. However, in recent years, nutritionists and scientists are pondering over whether cholesterol present in eggs is as harmful as it was once perceived.

Current research suggests eggs raise the “good” cholesterol (HDL) and so people with higher levels of HDL typically benefit from a lower risk of stroke, heart disease and other various health conditions. A study conducted showed that 2 eggs consumed on a daily basis for 6 weeks raised HDL levels by around 10%. Furthermore, eggs turn “bad” cholesterol (LDL) to less “bad” cholesterol by changing the particles from small, dense to large LDL. Research suggests people who have a higher risk of developing a heart disease have mainly small, dense LDL particles while others with low risk have large LDL particles.

17 studies involving 263,938 participants set out with the aim of finding out whether eggs contribute to an increased risk of heart disease. However, no such link was found. Many other studies followed up and found similar results. Nevertheless, a few studies have concluded that diabetics who consume eggs can become more vulnerable to the risk of developing heart diseases.

Frequently Asked Questions about Eggs

How Long Do Eggs Remain Good?

Eggs can last for 3 to 5 weeks after they are purchased, provided you refrigerate them. However, it is recommended you consume them within the first two weeks after purchasing to achieve refreshed taste and highest quality. Make sure to check out the “sell-by” date on the carton to avoid the risk of consuming expired eggs.

Is It Ok To Throw Out The Yolk?

Most of the minerals and vitamins are present in the yolk and hence lost if it is discarded. 40% of the total egg’s protein is found in the yolk. In addition, cholesterol and fat in the egg yolk contains fat-soluble nutrients like vitamins A, D, E, carotenoids  zeaxanthin/ lutein and choline, which may assist in the absorption of the essential components of egg.

How to Store Eggs?

Eggs comprise of around 17,000 pores, through which they can absorb odors and flavors. To prevent this, store your eggs in the original carton and in the refrigerator.

How Are White-Shelled Eggs Different From Brown-Shelled Eggs?

While there are no significant differences between the two, some people claim that brown eggs taste better. These brown-shelled eggs are quite expensive to produce since they come from large brown chickens which require more food and hence increase the cost.

How to Tell If an Egg Is Fresh?

Besides the “Best Before” date on the egg carton, you can check the freshness of an egg with the water float test:

  • Place the egg in a bowl full of water
  • If the egg lies on the bottom and on its side, it is still fresh
  • If it stands up straight at the bottom, it can still be eaten but should be eaten fast
  • If the egg starts floating to the top, it is way past its prime, and not fit for consumption.

What Does A Green Or Gray Ring Around An Egg Yolk Represent?

These rings are the result of overcooking. Cover the egg with cool water just so it goes an inch above the egg, with the heat high enough to just boil, and then remove from the heat and cover. Let the egg stand for about 10 to 12 minutes then drain the water and quickly cool the eggs into a bowl of cold water for a couple of minutes.

Which Came First, The Egg Or The Chicken?

According to the Bible, the chicken came first. British researchers further confirmed the creation of eggs is only possible due to the presence of a protein only found in chicken ovaries. The only mystery remains is where the chicken came from, but let’s keep speculating.

Also Read:

Celery Juice Benefits + Calories, Recipes & Side Effects

Crispy and pale green, celery is low in calories yet loaded with essential nutrients. 4 cups of diced raw celery produce a single cup serving of fresh celery juice, which contains about 65 calories, 2.8 g of protein and 0.7 g of fat. What is so great about celery juice is that it helps you consume 4 to 5 cups of vegetables on a weekly basis, which is the recommended amount for men and women by ChooseMyPlate.gov.

Celery Juice benefits

Nutritional Facts

Celery is quite popular among numerous raw food advocates who believe the vegetable is great for nourishing the body and offering a myriad of health benefits. Not only does celery juice provide a plentiful dose of minerals and vitamins, but also has a rather different texture and taste than other vegetables.

Calories

Half a cup of celery juice contains about 40 calories, which is at par with the same quantity of carrot juice. Drinking a cup of celery juice everyday helps you meet your daily recommended intake of vegetables as per the Department of Agriculture’s Food Pyramid.

Macronutrients

In terms of micronutrients, celery, both in its solid and liquid forms, contains little in the way of fat. A 1-cup serving of the vegetable’s juice consists of zero fat and 1 gram of protein. Your daily protein intake should be around 45 to 56 grams, so it is best to combine celery juice with lean protein sources, like tilapia or chicken breast. The same 1-cup serving also provides 5 grams of carbohydrates, which is 3.8% of the daily recommended carbohydrate intake (130 grams). A big chunk of calories in a cup of celery juice comes from carbohydrates.

Minerals and Vitamins:

A single serving of celery juice provides your body with 16% of the daily recommended of Vitamin C. Vitamin C is a great immune system booster and helps the body heal faster. Plus, you will also get small amounts of calcium (1% of recommended daily intake) and iron (6% of recommended daily intake), making this vegetable juice a great choice of contributing to your bone health and oxygenation.

Quick Nutritional Value Chart (for one cup of chopped celery)

  • 0% fat
  • 16 calories
  • 5 g of fiber
  • 1 g of protein
  • 5 mg of vitamin K
  • 22 mg of vitamin A
  • 36 mg of folate
  • 1 mg of vitamin C
  • 263 mg of potassium
  • 08 mg of vitamin B6
  • 40 mg of calcium

Celery Juice calories

Benefits of Celery Juice

Celery, scientifically known as Apium graveolens, comes from a plant family called Apiaceae. Not only is this vegetable a great source of beneficial enzymes and antioxidants, but also minerals and vitamins, such as vitamin C, vitamin K, Vitamin B6 and folate. The vegetable also continues to provide various health benefits, and is especially known as an anti-hypersensitive agent used in traditional medicine for over hundreds of years. Let’s look at some of the many health benefits that celery offers.

Lowers High Cholesterol

Celery is popular for improving cardiovascular health by lowering cholesterol. It contains a special element known as 3-n-butylphthalide which has earlier been claimed to have lipid-reducing properties, though current studies suggests that celery has other multiple beneficial elements that are emerging with continued research. A study conducted at the University of Singapore by the Department of Pharmacology fed rats a diet high in fat for 2 months.

Rats that were fed celery extract showed comparatively lower lipid levels in their blood unlike those rats that were not given any celery extract. It was concluded that the celery extract helped reduce triglyceride, serum total cholesterol and low density lipoprotein cholesterol concentrations.

Reduces Body Inflammation

Inflammatory diseases, like osteoporosis, arthritis, asthma and gout, respond quite well to regular consumption of celery juice. This is due to the presence of polyacetylenes and luteolin, both of which are present in plentiful quantity in celery. Luteolin is a powerful antioxidant flavonoid with anti-inflammatory properties which inhibit the genes and enzymes responsible for the body’s inflammation. Polyacetylenes also curb inflammation by reducing your body’s inflammatory prostaglandin levels. Especially for arthritis patients, celery juice is a great source to relieve the pain.

Fights Cancer

Loaded with anti-cancer and powerful antioxidants compounds, such as phenolic acids, flavonals and furanocoumarins, celery juice is a highly potent cancer fighter. Two compounds found in celery that are especially credited for fighting cancer are luteolin and flavonoids aapigenin. Another substance that is known to prevent tumor cells from causing radical damage is acetylenics.

Detoxifies, Cleanses and Refreshes the Body

Celery juice is highly hydrating and alkalizing, qualities that make it a great detoxifier and cleanser, especially for the kidneys. It also normalizes the body temperature, which means whenever you are having a hot and frustrating day, a tall glass of celery juice is all you need.

Promotes Healthy Kidneys

Celery juice enhances the function of the kidneys by helping in removing toxins from the body. During the process of toxin elimination, it also prevents kidney stones.

Helps the Body Recover after an Intense Workout

As mentioned earlier, celery juice is super detoxifying and refreshing, making it a great drink to chug after a stressful day. Not only does it hydrates and replenishes the body, but also rejuvenates you by maintaining the smooth functioning of the energy connections in your cells through high levels of potassium and sodium electrolytes.

Enhances Sleep

Celery juice lowers high blood pressure levels, reduces hypertension and minimizes stress hormones. Its high levels of electrolytes also contribute to better sleep and relaxation. Celery juice comprises of magnesium, which is known as a relaxing mineral. Lack of this mineral can result in various health issues, including difficulty in relaxing and going to sleep. So, if you experience spells of insomnia, be sure to incorporate this vegetable juice in your daily diet.

Regulates Body Fluids

Sodium and potassium present in celery juice help normalize body fluid and speed up urine production, making it a great way to rid the body of any extra fluid.

Regulates the Body’s pH level

This juice contains essential minerals which effectively neutralize acid levels in the body, thereby balancing the body’s blood pH.

Quickens Weight Loss

Because a serving of celery juice is so fulfilling, it can prevent overeating and cravings for heavy and sweet food in general.

Improves Digestion and Minimizes Bloating

Celery seeds consist of an oily odorless element called NBP which has a diuretic effect and aids the body in flushing out toxins. Since the vegetable helps improve blood flow in the intestines, it also greatly improves digestion by reducing puffiness and bloating due to water retention.

Increases Sexual Performance

Celery juice helps improve your libido, yet does not result in a uncontrollable desire as in case of some pharmaceutical drugs. More than increasing it, celery juice helps balance the system.

Hydrates Skin

Since the juice extracted from celery is 95% water, drinking it on a regular basis can not only fulfill your daily water requirements but also keep the skin cells hydrated and in good shape.

Keeps the Skin Looking Young and Glowing

Not only does celery juice hydrate the skin but also benefit it other various ways. The juice is loaded with niacin, vitamins A, B, C, K, and folate, all of which are crucial for repairing damaged skin cells and also keeping it alive and healthy. These vitamins also aid the production of collagen which ultimately nourishes the skin. Furthermore, other minerals present in the juice, such as potassium, selenium, calcium, magnesium, and more make the skin appear younger and healthier

Improves Hair Health

The high quantities of vitamin A and water in celery juice are great for your hair health. While water hydrates the scalp and gets rid of dandruff, vitamin A provides nutrients to the roots to keep the hair strands healthy. The juice is also known to accelerate hair growth and enhance the texture. Therefore, if a voluminous mane and luscious locks are what you are looking for, be sure to add this miracle drink in your diet.

Possible Side Effects of Celery Juice That You Need To Be Aware Of

Although widely used in the field of herbal medicine and diets, celery can cause some minor health concerns that you should be aware of.

Allergic Reactions

Celery is an allergen and its effects can be life-threatening. If you are allergic to mugwort or birch pollen, you are likely to be sensitive to celery. If you experience symptoms like rashes, itching, swelling of the mouth, face, throat and tongue, an upset stomach and dizziness, you need to see a doctor immediately.

A more serious reaction is anaphylactic shock which is marked by low blood pressure, lightheadedness, fast pulse and breathing problems. Anaphylactic shock is a grave medical condition which can also prove fatal. Remember that cooking the vegetable does not reduce the risk of allergy.

Kidney Issues

Celery is a diuretic and has high water content. Thus, people with any type of kidney trouble should watch their celery intake, as extra consumption can strain the kidneys. It is better to get a doctor’s recommendation regarding the matter first.

Concerns for Pregnant Women

Pregnant ladies should steer clear of excess celery consumption as it can cause uterine contractions.

Photosensitivity

Celery consists of various compounds called furanocoumarins, chemicals that can make the skin sensitive to bright light, particularly sunlight.

Celery Juice Recipes

Celery Juice  recipe

Celery juice is loaded with fiber, vitamins and minerals, and is rejuvenating and refreshingly tasty. Add this low-calorie drink to your diet by experimenting with the following quick and easy recipes.

Recipe #1

Serves: 1 person

Preparation time: 10 minutes

Ingredients:

  • 1 pear or apple
  • 2 celery sticks
  • ¼ lemon or lime
  • ¼ ginger (optional)

Directions:

Thoroughly wash the ingredients to get rid of any impurities. Next, chop the celery into big pieces, and cut the apple into slices. Mix all the ingredients (except the lemon/lime) and process them in a blender. Throw the pulp away, take the juice out and finally squirt the lemon into your prepared drink.

Recipe #2

Serves: 1 person

Preparation Time: 5 to 7 minutes

Ingredients:

  • 2 celery sticks
  • 3 carrots
  • 1 apple
  • ½ cucumber

Directions:

After having washed and cut the fruits and vegetables, simply juice them in a blender or juicer. Drink immediately after you prepare the juice for maximum nutritional value. Add lemon juice, mint leaves or honey for better taste.

Recipe #3

Serves: 1 to 2 persons

Preparation Time: 15 minutes

Ingredients:

  • 2 cups of frozen pineapple pieces
  • 1 cup of chopped celery
  • 2 cups of peeled cucumber chunks
  • 2 teaspoons of lime or lemon juice
  • 2 tablespoons of basil
  • A pinch of salt
  • A cup of water
  • Half a cup of ice cubes
  • Basil sprig or celery stalk for decoration

Directions:

Puree the celery chunks, cucumber chunks and pineapple chunks with lemon juice, fresh basil, salt, water and ice until the drink becomes smooth. Garnish with the sprig or celery stalk and serve.

Also See: Cucumbers 101: Calories, Nutritional Value and Health Benefits

Recipe #4

Serves: 1 person

Preparation time: 10 minutes

Ingredients:

  • 2 medium sized celery sticks, chopped
  • 1 cup of frozen red grapes
  • 1 small sized bok choy
  • 1 small banana, peeled and cut
  • Water as per requirements

Directions:

Wash and cut the ingredients, mix them together and blend until a thick smooth consistency is achieved. Add ice.

Recipe #5

Serves: 1 to 2 persons

Preparation Time: 10 minutes

Ingredients:

  • A small peeled banana
  • A medium sized celery stick
  • ½ cup of frozen pineapple
  • 2 cups of fresh spinach

Directions:

Wash and cut the ingredients, mix them together and blend until a thick smooth consistency is achieved.

Choosing Celery

Celery is inexpensive and can be practically found anywhere. When shopping for celery, go for the ones that are crispy and snap easily when pulled apart.

A Complete Guide to Losing Face Fat Fast – All the Tips and Exercises You Need

If we talk about physical appearance, the face is without doubt the central feature and something people notice first. Taking care of your face is not limited to pampering your skin externally. High cheekbones and a chiseled jaw line are the current trends that accentuate the facial features and give it a sharp frame.

Excess consumption of alcohol, genetics, ageing, dehydration, obesity, medical conditions and soft facial muscles are just some of the factors that may cause your face to appear chubby and swollen. If you look at yourself in the mirror and feel that your face is fat, you will have to work on your whole body to reduce puffiness and tone it up the face.

Following is a comprehensive guide on losing weight in your face that combines proven exercises, tips and other lifestyle habits that you need to incorporate in order to achieve well-defined, chiseled and sharp facial features in no time.

loose face fat

Eat Right

Wholesome foods are packed with all the essential nutrients that not only contribute to reducing face fat but also help the entire body shed pounds. Switch to fresh fruits instead of relying on preserved or canned fruits since they contain sodium, sugar or other additives that can lead to further weight gain and bloating. Snack more on vegetables because they are rich in fiber, vitamins and minerals that help the body get rid of toxins and also improve digestion.

Pay Attention to Proportions

To lose face fat, primary attention should be paid towards your daily diet. You will need to consume a little less than what your body actually needs in order to burn fat for energy generation. Remember that crash diets are no good and only result in you consuming more than your body actually needs.

They are also insufficient in nutrients, and leave you feeling hungry and cranky. Losing weight rather fast is also bad since it doesn’t allow the skin to adapt, making it sag and appear even worse than before. It is therefore better to keep a track of calories you intake on a daily basis, and for you can rely on fitness apps. You will find plenty of them on the app store.

Hydrate

A lot of the time, our face appears swollen and puffy due to water retention as a result of dehydration. When your body doesn’t get enough water, it stores all its existing fluid which often turns up in the face. To tell if your body is in need of water, check your urine color. If it is of a darker shade, you need to increase your daily water intake.

Aim to drink a minimum of 8 glasses of water every day, and if you can, also add veggies and fruits with high fluid content, like watermelons, cucumbers and other citrus fruits, in your diet. Another important point to remember is to stay away from alcohol, coffee, and black tea since these beverages dehydrate the body and cancel out the positive effect of water.

Steer Clear of Salt

Salt is a big culprit in water retention in your body. This is because your body tries to dilute all the salt consumed with larger quantities of water, which not only swells your face but can also cause serious health hazards. Excessive salt consumption pressurizes the heart and may even result in heart attack or stroke. To cut back on salt, the first thing you need to do is say no to fast and processed foods as they are loaded with sodium, MSG and other harmful additives. Another thing you can do is avoid sprinkling salt on your food.

If you must, use less salt than usual or squeeze a lemon for added taste. If you cannot avoid salty foods for any reason, be sure to drink plenty of water to wash away all the excessive sodium stored in your body. Lastly, eat more potassium-rich foods since they remove water and sodium content from the body by flushing them out. Carrots, bananas, avocados, raisins, coconut water, yogurt, white beans, acorn squash and spinach are some of the foods that contain high amounts of potassium, and are therefore great for you.

Also See:

Facial Exercises/Yoga

If you do not have time for full-body exercises, or have a chubby face on a lean body, facial exercises are your quick way out. Facial exercises work your face muscles and give them more a more defined structure, or fill out any loose skin. They are a safer option as compared to diet pills, and can be done anywhere without the need for equipment. Following are top 8 exercises which you can try with minimal effort and notice a significant difference.

1.     Fish Face

Simply suck in your cheeks to make a fish face, and retain that position for about 15 to 30 seconds. Release and repeat for five more times.

2.     Lips Pull

This is one of the most effective facial exercises, which produces amazing results if you practice it with regularity. The lips pull aims to lift facial muscles and takes away years off your face, providing a more youthful look with a defined jaw line and high cheekbones. Start with a sitting or standing position and raise your lower lip as high as possible by pushing out the lower jaw. You will surely feel the strain and stretch build up in the muscles of your jaw line and chin. Maintain this position for 15 to 20 seconds and let go. Repeat 10 times.

3.     Jaw Release

For higher cheekbones and reduced double chin, jaw release is the perfect exercise. Begin with a straight posture and move your jaw as if you were chewing a gum, all the while keeping your mouth closed. Hum while inhaling and exhaling. Next, open your mouth widely with your tongue pressed against the bottom teeth. Retain the position for about 5 seconds and then inhale and exhale.

4.     Blowing Air

This facial exercise targets all sthe facial and neck muscles and works toward getting rid of chubby cheeks and double chin. It focuses on the jaws, neck and cheeks and tones them to provide a more defined face lift and a thinner appearance. Start by sitting on a chair with your spine erect, bring your head backward to any extent you like and make sure you are looking up at the ceiling. Next, pull out your lips while blowing air from your mouth, as if you were blowing a balloon. Hold the position for 10 to 15 seconds and repeat the exercise 10 times.

5.     Eyes Shut Exercise

This is yet another simple exercise where you shut your eyes tightly using your cheek muscles. Make sure you feel your cheeks contract. When you do feel the contraction, retain the posture for about 10 to 15 seconds and then slowly relax your face. Repeat about 5 to 10 times a day.

6.     Full Cheeks Exercise

This exercise is effective for losing cheek fat. Fill your mouth with air and then close your mouth while pressing your lips together. Next, move the air trapped inside from side to side. Continue doing this for five to 10 minutes.

7.     Smile

Although it may not seem much, but smiling works a minimum of 26 of your facial muscles and hence is a great workout for your cheeks. It does this by stretching your cheek muscles which in turn helps reduce fat. Try smiling without parting your lips and with your mouth closed. Hold the position for 10 seconds, and repeat for about 10 times.

8.     The Whistle Exercise

Simply make an ‘O’ shape with your lips and slowly release air out of it, as if you were whistling.

Chew Gum

Chewing works your facial muscles and gives them a good workout. But remember to not go overboard since it may either overwork your teeth or result in a sharp jaw line that that will probably not look as attractive as you expect. Also, make sure you eat sugar-free gum to avoid the risk of cavities and dental decay.

Facial Massage

Like facial exercises, regular facial massages enhance blood and oxygen circulation which leads to tighter skin.

Clay Mask

A clay mask is a natural and organic mask that helps tighten your skin to stop it from sagging. As we grow old, our skin tends to be more inelastic and droopier. Using a natural skin-tightening mask on a weekly basis, you can tone it, making it appear much thinner.

Makeup

While this is a temporary method and does not actually help you lose weight, makeup does act like a last resort and helps trim down weight from your face quickly and acts as a quick fix for any deadline. Experiment with different contouring shades (a shade or two darker than your original skin) and tricks to make your face appear thinner, particularly around the cheeks.

Happy face slimming!

Bananas 101: Calories, 6 Health Benefits and their Nutritional Value

Overview

According to the U.S Department of Agriculture, bananas are Americas’ favorite flesh fruit and the most widely consumed fruits in the world. These curvy yellow flesh fruits pack loads of pectin and potassium. They are also a good option to source vitamin B6, vitamin C, and magnesium.

Bananas are rich in antioxidants that are vital in warding off free radicals which we come into contact with day-in-day-out from the lotions we apply on our skins or even from sunlight. Bananas avail an array of health benefits when one incorporates the fruit in their daily diet. They help reduce swelling, support weight loss, strengthen the nervous system, enhance the production of white blood cells, and reduce exposure to type-2 diabetes.

calories in banana

Calories & In-depth Nutritional Profile

For an in-depth analysis of the beets’ nutrients, consider the table below;

Amount:  100grams

Calories:    89

 % Daily Value *
Total Fat (0.3g)

Saturated fat (0g)

Polyunsaturated fat (0.1g)

Monounsaturated fat (0g)

0%

0%

Cholesterol (0mg)0%
Sodium (1mg)0%
Potassium (358mg)10%
Total Carbohydrate (23g)

           Dietary fiber (2.6g)

Sugar (12g)

7%

10%

 

Protein (1.1g)2%
Vitamin A1%
Vitamin C14%
Calcium0%
Iron1%
Vitamin D0%
Vitamin B-620%
Vitamin B-120%
Magnesium6%

Facts and Description of Bananas

  • To date, bananas are the world’s most cultivated fruit with the archaeologists dating the initial cultivation about 8000 B.C in New Guinea
  • Mainly, bananas are produced in the subtropical | tropical climate areas in Asia, Africa, America, Australia, and Canary Islands.
  • Surprisingly, bananas do not grow on trees – banana plants are classified as arborescent perennial herb with the bananas themselves classified as berries.
  • A bunch of bananas is referred to as a ‘hand’ and a single banana is referred to as a ‘finger’.
  • Almost all of the bananas at the local marts are cloned from just one variety (Cavendish banana plant) that originated from Southeast Asia.
  • The Cavendish banana plant varieties came about to replace the Gros Michel banana plant varieties that were eradicated by a fungi infestation. The Gros Michel varieties were reportedly bigger in size, sweeter in taste, and had prolonged shelf life as compared to the Cavendish varieties.
  • According to botanists, the Cavendish banana plant varieties may suffer a similar fate as that of the Gros Michel varieties in the next few decades.
  • Bananas are also referred to as ‘plantains’. Generally, the term ‘banana’ refers to the sweeter fruits – which are often eaten uncooked. On the other hand, the term ‘plantains’ refers to the starchier fruits, that are cooked before eating.
  • There are about 50 recognized banana species.
  • Wild bananas are more prevalent in Southeast Asia though most of them are inedible for humans – they stud hard seeds.
  • Today, most of the cultivated bananas serve consumption purposes for the farmers themselves as well as the local community. Only 15% of the world’s production of the fruits is grown for export purposes.
  • India is the leading producer of bananas in the world equating to about 23% of the entire banana production. Nonetheless, most of India’s plantains are cultivated for domestic purposes.

banana health benefits

Health Benefits

  • Prevention of cancer

Recent studies show that the moderate consumption of bananas has significant positive aspects in the prevention of kidney cancer. Back in 2005, a study carried out on Swedish women shows that women who had 75 servings of vegetables and fruits had their exposure to kidney cancer cut by over 40%.

Bananas showed pretty beneficial aspects with the women who ate 4-6 bananas a week had their exposure to kidney cancer cut by over 50%. Bananas are a rich source of antioxidant, phenolic, compounds which help ward off kidney cancer.

  • Improved sight

Carrots get to scoop all of the hail and glory for they help ward off any problems with one’s vision, but bananas have their equal share of the slice too. According to the National Institutes of Health, fruits contain a significant amount of vitamin A essential for upholding one’s vision, as well as boosting one’s vision at night.

Vitamin A is essential to the eyes because it contains compounds necessary for preserving the eye’s membranes and also has a protein element that avails light to the corneas. Just like other fruits, bananas are capable of warding off macular degeneration which is an incurable condition that can result in blurs in one’s central vision.

  • Weight loss and digestion aspects

Bananas pack a lot of fiber, vital for keeping you regular. A single banana can avail nearly 10% of the required daily intake of fiber. Vitamin B6 is vital in helping ward off type 2 Diabetes and also has significant aspects in weight loss management. Bananas have a tasty and filling appeal to them which is essential in curbing cravings. Also, bananas help sustain the blood sugar levels necessary during intense workout.

  • Improves bone health

Though bananas don’t pack overflowing calcium content, the little calcium they pack has significant aspects in the maintenance of bone health. In 2009, an article published in the Journal of Physiology and Biochemistry shows that bananas are a rich source of fructooligosaccharides; which are non-digestive carbohydrates that trigger the functions of digestive-friendly probiotics as well as boost the body’s ability to absorb calcium.

  • Help to overcome depression and elevate one’s mood

Bananas have high tryptophan levels which help to overcome depression that the body readily converts into serotonin which is a mood elevating neurotransmitter that resides in the brain. Also, bananas are rich in vitamin B6 which helps one sleep better, as well as magnesium that helps in muscle relaxation. .

  • Improves heart health

Bananas are a good option to uphold your heart health. They pack a rich supply of potassium—a vital mineral electrolyte that is responsible in ensuring that electricity flows throughout the body to ensure that a consistent heartbeat is upheld.

According to FDA, bananas constitute low sodium content and high potassium content to help guard your cardiovascular system against exposure to high blood pressure.

Nutritional Profile of Bananas

A medium-sized banana constitutes 105 calories most of which are derived from carbohydrates. Though bananas have high carbohydrate content, they have low fat and protein content.

Carbohydrates

Bananas constitute high carbohydrate levels sourced from the unripe banana’s starch as well as the sugars of the ripe bananas. Nonetheless, the bananas’ carbohydrate composition drastically changes as they ripen. On a dry weight basis, unripe bananas comprise 70 to 80% starch.

The most common sugars present in bananas include sucrose, glucose, and fructose. Ripe bananas can constitute a total sugar content of 16%. Additionally, depending on the ripeness of the bananas, they comprise a glycemic index of 42 to 58; this is a measure of how quick the carbohydrates get absorbed into the bloodstream.

Bananas have a low glycemic index because their high levels of fiber and starch that mitigate any rise in blood sugar levels after a meal.

Fiber

Unripe bananas constitute a high proportion of starch (resistant to digestion) that pass down to the large intestines to undergo fermentation. During the fermentation process, bacteria help to form butyrate (a fatty acid that seemingly has beneficial aspects on intestinal health).

Also, bananas are a good source of other types of fiber such as pectin. Some of the pectin in the bananas is water-soluble and as the bananas ripen, the proportion of the water-soluble pectin increases making the bananas softer. Starch and pectin help to keep the blood levels in check after a meal.

Vitamins and Minerals

Bananas pack loads of significant minerals such as;

  • Potassium

Diets rich in potassium help to lower blood pressure and have positive aspects on cardiovascular health.

  • Vitamin B6

Bananas are a good source of vitamin B6 with a medium-sized banana constituting packing over 33% of the required daily intake of vitamin B6.

  • Vitamin C

Like most fruits, bananas pack a lot of vitamin C.

Other Plant Compounds:

Most fruits and veggies constitute various types of bioactive plant compounds and bananas are no exceptions. These bioactive plant compounds present in bananas include:

  • Catechin

Bananas contain several antioxidant flavonoids most of which are catechins. Research conducted link catechins to several health aspects including the reduced risk of cardiovascular disease.

  • Dopamine

Even though dopamine is a vital neurotransmitter in the brain, the dopamine present in bananas does not seep past the blood-brain barrier and only gets to act as a potent antioxidant.

How to Select and Store Bananas

Bananas are pretty fragile once they ripen and it only takes them a short span of time to start decaying. In the US farm fields, bananas are harvested when they still are firm and green for easier handling and transportation. In order for the bananas to ripen, they are stored in close proximity to other ripe fruits or subjected to ethylene spray.

In the storage room, opt for the bananas that are ripe and leave out the greener ones because they can last for more days. Eat the yellow and brown-spotted bananas within a few days. Ready to eat bananas should be bright yellow and emanate a fruity-rich aroma. Ripe bananas should peel off easy, sweeter in taste as compared to the unripe mangoes are really nutritionally enriched.

Avoid the unappealing, mushy, or damaged bananas.

Quick Tips to Select Bananas

  • Opt for bananas that are firm and free of bruises
  • Ensure that the bananas tips and stems are instant
  • Typically, bananas move from one ripening stage to the next in a day—keep this in mind whilst making your selection at the grocery stores.
  • Like all grown fruits, bananas will vary in size. Opt for those that best suit your appetite and lifestyle.

Tips to Store Bananas

  • Store bananas at room temperature
  • Place the bananas in a brown bag with an avocado, apple, and a tomato so as to speed up the ripening process
  • To slow down the ripening process of bananas, place the bananas in a brown bag and store them at cool temperatures of about 50-67F
  • To freeze bananas, simply peel the bananas, seal them in a plastic bag and store them in the refrigerator. In the case that you place unpeeled bananas in the brown bag before you have them placed in the refrigerator–the peels may discolor due to the low temperatures though the fruit will not be affected. For optimum results, make use of the frozen bananas within a 2-months period.

Tips Prepare and Serve Bananas

Bananas are guarded by a natural outer layer skin and are less likely to be exposed to be contamination by dust and germs.

  • Peel bananas to enjoy as they are
  • Add banana slices to fruit salads
  • Add bananas to fruit jams
  • Add mashed ripe bananas to casseroles, cakes, bread-pudding, and muffins.
  • Chop up raw unripe bananas to incorporate into veggie recipes
  • Banana chips are tasty snacks
  • Grill bananas to serve on cake or ice cream

Safety Profile on Bananas

  • Bananas may trigger Sleepiness and Headaches

When bananas are eaten in moderation, there are no significant side effects that shadow their consumption. However, when eaten in plenty, they may trigger headaches and sleepiness. The amino acids present in bananas dilate the blood vessels resulting in headaches. As compared to unripe bananas, ripe bananas pack a lot of these amino acids.

Bananas have high tryptophan content and these also contribute to the feel of sleepiness. Additionally, bananas are a rich source of magnesium which gets to relax the muscles; which can be beneficial at times and risky as well.

  • High Vitamin and Minerals concerns

Excessive consumption of bananas can be significantly risky. The United States Dietetic Association recommends that adults should indulge in a daily banana intake of 2 bananas a day. Consuming plenty of bananas in a day may lead to overly-elevated levels of minerals and vitamins.

A study conducted by the University of Maryland Medical Center shows that the over-consumption of potassium can lead to hyperkalemia. Hyperkalemia is characterized by muscle weakness, irregular heartbeats, and temporary paralysis. Though hyperkalemia can have drastic consequences, you would have to eat about 43 bananas in a short span of time for the hyperkalemia symptoms to surface.

According to a study conducted by the NIH, a daily consumption of 500mg of vitamin B6 can possibly lead to the health-deterioration of the nerves that reside in the arms and legs. Nonetheless, you’d have to eat thousands of bananas to hit the risky vitamin B6 levels.

  • Are Banana Peels Edible or Poisonous?

Surprisingly, turns out that the greatest risk that bananas’ peels can expose you to is slipping on them. The peels are not poisonous. In fact, they are edible and nutritious! The peels contain high vitamin B6 and B12 content, potassium, and magnesium too.

According to an article published in the journal of Applied Biochemistry and Biotechnology, banana peels are rich in bioactive compounds such as carotenoids and polyphenols. Ensure that you have the banana peels washed before eating them because of the pesticides sprayed in banana groves.

Banana peels may be served boiled, cooked, or fried to enjoy as they are, or to blend with other fruits. Though the peels aren’t as sweet as the banana’s flesh, the peels from ripe bananas are sweeter as compared to those from unripe ones.

  • Bananas on Diabetics

Over the years, mixed opinions brewed on whether bananas are a good option for diabetics or not. It is true that bananas are rich in sugar and starch content and thus the assumed rise in blood sugar levels. However, moderate consumption of bananas should not spark a spike in the blood sugar levels due to the bananas’ low glycemic index.

Nonetheless, diabetics should avoid overly-consuming the well-ripened bananas. Remember, diabetics should always keep their blood sugar levels carefully monitored after eating meals rich in carbohydrates and sugars.

  • Bananas and Dental Hygiene

Bananas are sugary fruits and thus proper dental hygiene should be upheld failure to which tooth decay may creep in. Also, bananas do not contain enough fats or proteins to be used as an effective snack after a workout because they don’t comprise a healthy meal.

Chicken Salad Calories, Nutritional Facts (Including an Yummy Recipe)

Chicken salad is any type of salad that has chicken as its main ingredient. Other common ingredients may include hard-boiled eggs, mayonnaise, pepper, onion, celery, pickles and an array of different mustards. Like egg salad and tuna salad, chicken salad may also be served with tomato, lettuce, avocado, or a mixture. It may also be consumed as a sandwich filling, and is made with canned or leftover chicken. It may also be known as garden salad when coupled with roasted, grilled or fried chicken (usually diced or cut up) on top.

In Asia and Europe, a chicken salad may be complemented by various dressings, or zero dressings, and the salad ingredients may differ from traditional vegetables and leaves, to couscous, pasta, rice or noodles.

chicken salad calories

History of Chicken Salad

The first American version of chicken salad was served by Town Meats, in Wakefield, Rohde Island, in 1863. The original owner and founder of Town Meats, Liam Gray, combined mayonnaise, grapes and tarragon with his leftover chicken only to discover chicken salad soon became a big hit. The demand was so high that the meat market had to be converted to a delicatessen.

Chicken Salad: A Healthy Choice

For about 80% of people, the first thought that comes to mind when thinking about delicious foods has to do with chicken. Without a doubt, chicken is not only appetizing but also healthy. However, when combined with the goodness of other vegetables and sauces, the outcome is even healthier, lighter, and tastier. By now, you will have a good idea of what we are getting at: a chicken salad, of course.

In a chicken salad, there are three basic ingredients: the delicious chicken, a healthy array of vegetables and the add-ons including oil, vinegar and other condiments. The options are endless. Some recipes also include curry with chicken while others go with the traditional salt and pepper. The dressing may be olive oil or something less ostentatious. Some choose lemon juice instead of vinegar since it is much healthier and less acidic. If you are going with vinegar anyway, remember to not use in large quantities.

The vegetable preference used in the salad will vary too, especially in terms of ingredients like cucumbers, tomatoes or corn. Regardless of the vegetables or legumes you use, they are the ones that provide solid good substances, especially fiber, minerals and vitamins. Even if you are not a big vegetables fan, you can still enjoy it thanks to the chicken and other add-ons.

For a kid who runs from the sight of vegetables, a chicken salad is a good option for school lunches and snacks, an option that he will surely enjoy eating. There is really nothing better than chicken salads that perfectly combine both health and taste.

Chicken Salad: Nutritional Facts and Calories

Is chicken salad bad for you? The answer to this lies in the ingredients being used. If your chicken salad is laden with mayonnaise, sodium, countless sauces and minimal amounts of vegetables, not surprisingly you will be at a higher risk of cholesterol and artery-clogging. However, when made with the right ingredients and servings, these delicious salads can be extremely nutritious and healthy.

The key here is to pay close attention to your recipe. A better alternative to getting ready-made salads is to prepare one at home, so you will know exactly what goes into your body and you can rest assured the salad will be beneficial, not detrimental, to your well-being and health.

Chicken Nutritional Facts

Although rich in protein, chicken is also high in cholesterol. It is also low in sodium and a good source of vitamin B6 for blood-building, phosphorus for bone-strengthening and selenium for cell protection. A cup of roasted, cubed chicken meat contains around 231 calories, 45 of which come from fat. This sized serving provides 96% of the day’s niacin, or vitamin B3 dose, an energy generator that assists the nervous and digestive systems.

Onions and Celery

Chopped onions and celery add various health benefits to a chicken salad, including dietary fiber, a healthy mix of minerals and vitamins like vitamin B6, vitamin C, potassium, manganese and folate.

Mayonnaise

The main culprit in a chicken salad is mayonnaise, which is primarily made of oil and egg yolks. Diet, or reduced calorie mayonnaise is a slightly healthier option, 769 calories in a cup. Diet mayonnaise is high in fat but low in cholesterol. A serving size of 8 ounces, which is sufficient for a bowl of chicken salad, contributes to about 70% of the daily recommended intake of vitamin K, a blooding-clotting agent and vitamin E, a strong antioxidant.

Nuts and Fruits

Many chicken salad recipes include grapes, walnuts, apples and almonds. Fruits add extra calories (through sugar), vitamin C and dietary fiber. Nuts have zero cholesterol and consist of vitamin E and omega-3 fatty acids.

Other Healthy Options

There are numerous other ways through which you can enhance the dietary benefits of chicken salad. You can cut back on the amount of chicken to reduce cholesterol and add extra vegetables and fruits. Replace mayonnaise with yogurt to avoid fat and calories. Add crunchy cucumbers, chopped lettuce, shredded alfalfa, carrots, or sprouts as additional health boosters. Spice it up with a dash of heart-friendly cayenne pepper.

Calories in a Serving of Chicken Salad

Chicken salad can be low-calorie and healthy when consumed with a base of lettuce. Chicken consists of protein that your body needs on a regular basis.

The Facts

A single serving of chicken salad has 234 calories where the ¼ cup diced celery adds 4 calories and 3 tablespoons of diet mayonnaise contributes to 108 calories.

Other Considerations

There are multiple ways to prepare chicken salad. One interesting ingredient is slivered almonds that, like any other additional ingredient, will add extra calories to the salad. Half an ounce of almonds contains about 41 calories.

Keeping Your Chicken Salad Healthy

As mentioned above, most chicken salad recipes include mayonnaise, a fattening agent. However, this doesn’t mean you have to let go of the entire dish just because of the presence of certain ingredients. You can make your own full-flavored yet healthier version. The first way is to substitute salad dressing or mayonnaise with other low-fat types. How about switching to herbs and lemon juice in place of sauces and yogurt instead of mayonnaise? These options are just as tasty and will help you keep calories in check.

If you still wish to use mayonnaise, mix little amounts of mayo with balsamic vinegar, mustard or salsa to not only enhance the taste but also reduce the fat. Add just enough dressing to keep the salad moist. Don’t go overboard. Garnish the chicken with fresh herbs and instead of frying, grilling or baking to avoid any unnecessary fat consumption.

Tasty Ingredient Options

Try an Asian style salad where oriental ingredients like green onions, Chinese mushrooms, bean sprouts, and water chestnuts are used. For the dressing, you can use ginger, wasabi or chili flavors.

Serving a Chicken Salad

You can either present your chicken salad on a bed of whole wheat bread or lettuce. You can also make a sandwich recipe out of the salad by putting it in between two slices of your favorite bun or bread. Instead of pairing the dish with buttery garlic bread or cornbread, both of which are loaded with fat and calories, why not serve Melba toast or crisp bread on the side? This will allow you to enjoy the crunch without the fat.

Smoking the Chicken for a Chicken Salad

First off, you will need two chickens weighing about three pounds each. Choose organic or free range poultry for the best results. Next, brine them for approximately four hours in a mixture of one gallon of water, one cup of sugar and one cup of salt. You can also add spices, fruit juice, or wine to add more flavor to the meat. Now, wash the brine solution off the chicken and coat them with Cajun seasoning and lemon pepper. Put them breast side down on the smoker, at 225oF. Oak is a preferred option as base wood since it enhances the flavor.

The next step is to add apple wood, hickory or any other kind of wood, in accordance with your desired flavor. Smoke the chickens for an hour and a half and then turn them over. It is not necessary to add any fat to the chickens while they cook, but you can add a little olive oil or butter if you want to make it extra juicy. If you are using butter, let it melt or soften before applying it.

It is important not to overcook the meat, so use a meat thermometer to check the temperature. When the temperature is 165oF in the thickest part of the breast, they are done. Let the smoked birds cool down and use them to make a delicious salad recipe or anything else you fancy. The smoked meat also works nicely in sandwiches.

Chicken Salad Recipe with Grapes and Feta

This recipe is a simple one and makes for a wonderful appetizer. You can substitute blue cheese for the feta if you prefer the flavor. Smoked chicken has a strong taste so rich cheeses go nicely with it. The nuts, celery leaves, grapes, and prosciutto give chicken salad a gourmet feel.

Ingredients Required

  • 2 shredded, smoked, skinless chicken breasts
  • 1 tablespoon red wine vinegar
  • 3 slices prosciutto
  • 1 ½ tablespoons extra virgin olive oil
  • ½ cup celery leaves from the center of the bunch
  • 2 oz crumbled feta cheese
  • ½ cup chopped walnut halves
  • 1 lb seedless grapes
  • 2/3 cup fresh basil leaves

Directions

Lay the prosciutto on a baking tray in one layer and broil it for a few minutes, until it is crisp around the edges. Whisk the oil with the vinegar. Tear any big basil leaves and sprinkle over the cooled prosciutto. Next add the smoked meat, celery leaves, grapes, cheese, prosciutto, walnuts, and basil to a big salad bowl and add three quarters of the dressing. Toss well to combine, and then add salt and black pepper to taste. Drizzle the rest of the dressing over the salad and serve immediately. This recipe serves four people.

Reasons to Eat Chicken Salad

Chicken salads can be a combination of various vegetables, chicken, nuts and fruits, making them a nutrient-rich meal. With the consumption of chicken salad, if made with the right ingredients in the right proportions, you can expect the following benefits:

Fiber

Vegetables are a good source of fiber and helps reduce the risk of heart disease. Fiber is also great for regulating bowel movements and improving the digestive system.

Protein

Chicken is a lean protein, which means you can use it for making nutritious, low fat recipes besides getting your daily nutritional dose. If you like to use cheese in your chicken salad, go for low-fat cheese to keep the fat content low. Leafy greens, like lettuce, are also a great protein source and when combined with chicken and other vegetables, perk up your protein intake significantly.

Antioxidants

Majority of chicken salads contain vitamins A and C which come in the form of antioxidant carotenoids. Besides a good supply of vitamin C, a cup of spinach can provide you 93% of the daily recommended intake of vitamin A. Similarly, lettuce provides 88% while half of a medium sized carrot in addition to the lettuce will provide you 100% of the daily recommended vitamin A intake. Other vegetables that are rich in antioxidants include tomatoes, broccoli, corn, sweet red peppers and Brussels sprouts.

Coconut Oil 101: 13 Studies on Coconut Oil and its Health Benefits

Overview

In the recent years, coconut oil (previously shunned by the health and wellness community for its high saturation in fat content) has had a feel of the massive increase in sales and taken the media platforms by storm. Not only can coconut oil be sourced from specialty health food stores, but you can also make your purchase from the local grocers.

Formerly, it was unheard of for most of the households to use coconut oil as staple cooking oil. Of late, manufacturers are using coconut oil in place of other oils in packaged products because it is believed to have beneficial aspects from supporting weight loss to slowing Alzheimer’s disease’s progression. Nonetheless, most organizations such as American Heart Association continually caution consumers of the risks that shadow the use of tropical oils.

Read on to find out more on the controversies that shadow coconut oil and whether it is a worthy inclusion to your recipes or diets!

coconut oil benefits

New and beneficial Coconut Oil Aspects

  • Improves skin health

Coconut oil is powerful massage oil that plays the role of an effective moisturizer for all kinds of skins. Unlike mineral oil that may present adverse effects when applied to the skin, coconut puts you in no exposure to side effects.  Therefore, coconut oil is a safe option for preventing the flaking and dryness of the skin. Also, it helps to reduce age-related sagging of the skin and wrinkles.

Coconut oil is a powerful antioxidant that helps ward off degenerative diseases and premature aging. The various skin problems that coconut oil helps to prevent are dermatitis, eczema, psoriasis, as well as other skin infections. For this exact reason, coconut oil is used worldwide as the base ingredient for most of the body care products such as soaps, creams, and lotions.

  • Hair care aspects

Coconut oil supports the healthy growth of hair and ensures that the hair upholds a shiny appeal to it. It also plays a vital role in the reduction of protein loss in the body which leads to the growth of unappealing and unhealthy hair.

Coconut oil is widely used in hair care products (dandruff relief creams and conditioners) and can be applied topically to support hair care. Coconut oil is used extensively in the Indian sub-continent for this purpose. It is a great conditioner which promotes the re-growth of damaged hair, as well as overseeing the provision of the essential proteins necessary for the damaged hair’s nourishment and healing. Studies conducted show that coconut oil protects hair best against damage which hails from hygral fatigue.

  • Improves heart health

There is the misconception that coconut oil is not good for heart health because it constitutes a lot of saturated fats. Coconut oil has 50% lauric acid necessary for preventing high cholesterol levels, and blood pressure.

In a randomized clinical study, 30 participants were either subjected to 2 tablespoons of coconut oil or 2 tablespoons of soybean oil daily for 14 weeks. The results showed that the soybean oil group had their good cholesterol levels (HDL) go down, and their bad cholesterol levels (LDL) spike. As for the coconut oil group, there were no notable changes in their cholesterol levels but seemingly had higher HDL levels.

Coconut oil does not result in an increase in the LDL levels, and it helps reduce the exposure to atherosclerosis through preventing the incidences of injury | damage to the arteries. Premenopausal women should incorporate coconut oil into their diets and recipes so as to uphold healthy lipid profiles.

  • Supports weight loss

Coconut oil contains short and medium-chain fatty acids necessary for shedding off excessive weight. Research conducted showed that coconut oil helps to reduce abdominal fats in obese women. Also, it is easily digestible and promotes the healthy and effective functioning of the thyroid and endocrine system.

Coconut oil increases the body’s metabolic rate through easing the pancreatic operations thereby burning more energy in an attempt to shed off excessive weight. Therefore, people who live in the tropical coastal climates, and use coconut oil in their diets and recipes are far less likely to be obese.

  • Immunity aspects

Coconut oil helps to strengthen the body’s immune system because it contains antimicrobial lipids, caprylic acid, lauric acid, and capric acid which all have antiviral |antibacterial | antifungal, aspects.

Lauric acid converts into monolaurin in the human body. Research shows that monolaurin is an effective tool to prevent bacterial and viral infections such as herpes and cytomegalovirus.

  • Helps in digestion

Primarily, the internal functions of coconut oil come about from its uses as cooking oil. It helps improve the digestive system and therefore curbs stomach and digestion-related problems, and irritable bowel syndrome.

Coconut oil has saturated fats which have antimicrobial aspects that help to ward off various bacterial, fungal, and parasitic infections which result in indigestion.  Also, it helps in the absorption of various minerals, amino acids, and vitamins.

  • Prevents Candida

Systematic Candidiasis, Candida, is a tragic disease which results from the excessive and uncontrolled yeast, Candida Albicans, growth in the stomach. Candida may cause internal and external inflammation, and coconut oil helps to provide relief to these effects.

Coconut oil upholds the skin’s high moisture content to prevent cracking and peeling off. Coconut oil helps to eliminate Candida Albicans through capric acid, caprylic acid, myristic acid, caproic acid, and lauric acid. Unlike other pharmaceutical candida treatments, coconut oil has gradual effects which give the patient ample time to adjust to the withdrawal symptoms. In treating this condition, you should gradually incorporate coconut oil into your diet or recipes rather than just kicking it off with a large quantity.

  • Healing aspects

When applied to the infected areas, research shows that coconut oil forms a chemical layer that protects the infected area from bacteria, fungi, viruses, and external dust. Coconut oil is very effective when applied on bruises as it speeds up the damaged tissues’ healing process.

According to research conducted by the Coconut Research Center, coconut oil helps to kill viruses that cause hepatitis, SARS, herpes, influenza, measles, as well as other health complications.

Coconut oil helps to kill bacteria that cause ulcers, infections of the urinary tract, pneumonia, throat infections, and gonorrhea. Finally, coconut oil efficiently kills fungi and yeast which cause ringworms, diaper rash, thrush, and athlete’s foot.

  • Coconut oil on diabetes

Coconut oil helps in the management of blood sugar levels and improves insulin secretion. Also, it promotes the utilization of blood glucose and consequently helps to prevent as well as treat diabetes.

  • Coconut oil on Alzheimer’s disease

In a study conducted by Dr. Newport, coconut oil showed beneficial aspects in the treatment of Alzheimer’s disease; though there is no scientific evidence or traditional knowledge, to attest this claim.

  • Coconut Oil on HIV and Cancer

Belief holds that coconut oil plays a vital role in helping the HIV and cancer patients to reduce their viral susceptibility. In a preliminary study conducted, results showed that coconut oil helps reduce the HIV patients’ viral load.

  • Supports dental care

Calcium is an essential constituent of our teeth and coconut oil facilitates calcium absorption by the body. Thus, it boosts the development of strong and healthy teeth as well as warding off tooth decay. In a recent research, coconut oil showed beneficial aspects in reducing plaque-induced gingivitis as well as plaque formation.

  • Use as carrier oil

Carrier oils refer to those oils that easily absorb into the skin to facilitate the absorption of other oils and herbal extracts by the skin. Coconut oil seeps through the skin pores fast and apart from being one of the most stable oils, it doesn’t go rancid. Apparently, nor does it let other oils and herbal extracts, mixed into it, go rancid; it upholds their properties and protects them from fungal and microbial interference.

Nutritional Profile of Coconut Oil

Over 90% of coconut oil is composed of saturated fats as well as traces of unsaturated (monounsaturated and polyunsaturated) fatty acids.

  • Saturated fatty acids

Mostly, they are composed of medium chain triglycerides which assimilate in the body system with ease.

  • Lauric acid

It represents more than 40% of the total composition and is the main contributor followed by capric acid, myristic acid, caprylic acid, and palmitic. Lauric acid fights viruses and diseases, and it converts into monolaurin in the human body.

  • Unsaturated fatty acids

Constitutes;

  • Polyunsaturated fatty acids: – linoleic acid
  • Monounsaturated fatty acids: – Oleic acid
  • Poly-phenols

Phenolic acid (Gallic acid) is present in coconut oil. In essence, polyphenols are solely responsible for the taste and fragrance of the coconut oil. Virgin coconut oil is rich in these polyphenols.

  • Derivatives of fatty acids

They include; Monoglycerides, fatty polysorbates, ethoxylates, betaines, ethanolamide, polyol esters and fatty esters.

  • Derivatives of fatty alcohols

They include; fatty alcohol sulfate, fatty alcohol ether sulfate, and fatty chlorides.

  • Capric acid

It combines with certain enzymes that are secreted by bacteria to convert it subsequently into monocaprin, a powerful antimicrobial agent

  • Caprylic acid, myristic acid, and caproic acid

These are rich in antimicrobial and antifungal aspects.

  • Vitamins and Minerals

Coconut oil has traces of vitamin E. Vitamin K, and of minerals such as iron.

In-depth Nutritional Profile on Coconut Oil

Amount:          100grams

Calories:          862

 % Daily Value *
Total Fat (100g)

Saturated fat (87g)

Polyunsaturated fat (1.8g)

Monounsaturated fat (6g)

153%

435%

Cholesterol (0 mg)0%
Sodium (0 mg) 
Total Carbohydrate (0 g)

           Dietary fiber (0 g)

Sugar (0 g)

0%

0%

 

Protein (0 g)0%
Vitamin A0%
Vitamin C0%
Calcium0%
Iron0%
Vitamin D0%
Vitamin B-60%
Vitamin B-120%
Magnesium0%

Purchasing Coconut Oil

Primarily, there are six varieties of coconut oil; they include refined, pure, virgin, organic, fractionated, and extra virgin (the most debated form of coconut oil because of no standards on virginity and it is pretty difficult to determine what qualifies as extra virgin oil).

Before you make your coconut oil purchase;

  • Be sure of why you need the coconut oil.

The choice you settle for should be concurrent to your need. For example, do you want it for edible purposes? Or is it for use as a carrier oil in aromatherapy? Or could it be for massage purposes? Or weight loss and medicinal purposes?

The table below references the type of coconut oil to buy for the intended purpose:

 

PurposePreferable Coconut Oil to Buy
CookingRefined
Weight lossVirgin
MassagingRefined, Pure
Medicinal usesVirgin Organic, Virgin
For use as carrier oilFractionated, Virgin
Good healthOrganic, Virgin

 

  • Be mindful of the edible and therapeutic uses of coconut oil.

In this case, refined coconut oil is the best for edible and therapeutic purposes because it is hygienic and clean. On the other hand, the unrefined oil is best for skin care and hair care purposes.

How to Use and Store Coconut Oil

As compared to other oils, coconut oil has a high boiling point of about 24-25degrees (76-78 Fahrenheit). Therefore, coconut oil retains a solid state at room temperature and only melts with a considerable rise in the temperature. Often, it retains the solid state, and it obviously should be stored in the refrigerator.

If you intend to put your coconut oil to topical use, especially hairs’ care;

  • Melt the oil (if solidified) by placing the oil bottle out in the sun or immersing it in warm water. Also, you can have some of the oil in a small bowl and have it heated over a flame (don’t use the microwave!).
  • Scoop some oil in your palm and spread it on your hair.

If your intent for the coconut oil is for internal consumption purposes, merely replace the vegetable and butter oils you use in your recipes with coconut oil. Note, you don’t have to switch completely to coconut use. Why? You will lose the other benefits that you reap from the traditional oils as well as dairy products.

In the case that you hail from one of the colder countries, your coconut oil is in good and broad containers. However, if the coconut oil is delivered in packs (plastic pouches or tetra-packs), ensure that you store the oil in broad-mouthed and tight-lidded containers, for easier scooping, after you have the pack(s) open. Keep the container lidded, or sealed, to keep the coconut oil out of reach of ants, rodents, and cockroaches.

Possible Coconut Oil Concerns

  • Where do I buy my coconut oil?

Most grocery stores, especially in the tropical countries, have pure and refined coconut oils.  For the other coconut oil varieties, you may have to rummage through the larger department stores, or even in the drug stores. For countries that do not indulge in coconut oil production such as Canada, US, as well as most of the European Countries, consumers have to visit huge grocery stores | big grocers in localities populated by people from Sri-Lanka, Thailand, Philippines, India, and coastal Africa. Obviously, you can always make your purchase online and have it delivered to your doorstep or locality.

  • I don’t like the taste of coconut oil. What do I do?

Well, you always can try out a variety of recipes. However, in the case that you get nauseated after incorporating coconut oil into your diet or recipe, do not force yourself to have it incorporated into your diet. Just like any other food item, your body may be allergic to coconut oil, and it is best not to have it consumed under such conditions.

  • Which is the best brand to buy?

Always seek out the reputable and reliable brands when making purchases of coconut oil in packs. Carefully read through all of the contents descriptions, and though coconut oil has a long shelf life, ensure that you double check the manufacturing date.

  • How much will I pay for the coconut oil?

The cost of coconut oil is dependent on some factors;

  • Availability: – In the tropical countries which produce coconut oil, it is seemingly cheaper as compared to countries that do not major in its production. Also, it becomes costlier when orders are made over the phone, or even online.
  • Demand: – coconut oil is cheaper in localities where the demand is high as compared to low-demand regions.
  • Brand: – Different coconut oil brands will have differing quotes for their products.
  • Quantity: – It costs a little less to buy in bulk.
  • Variety: – Refined coconut oil is the cheapest among the available varieties, followed by the fractioned coconut oil, the virgin coconut oil, then the organic coconut oil, and ultimately the most expensive being the organic virgin coconut oils.
  • How much coconut oil do I need to buy?

You only have to buy as much as you can have consumed in few months. Even though coconut oil does not go rancid over a long period, it is not wise to have it unnecessarily stored.  You reap better results with fresh coconut oil as compared to coconut oil stored for a lengthy period.