15 low carb fruits you should know for better health | youknowhealth

15 low carb fruits you should know for better health | youknowhealth
15 low carb fruits you should know for better health | youknowhealth


Introduction

We all think fruits are huge source of sugar. But all the fruits do not contain the same amount of sugar. So if you want to leave them just because of high sugar, you should read this article before taking any decision.

Some of the fruits contain low sugar which you can consider in your diet because they are beneficial and incredibly nutritious for our health. These low carb fruits contain phytonutrients and antioxidants.

So let's have a detailed look at these fruits one by one.

List of top 15 low carb fruits


1. Watermelon


This giant fruit contains a very low amount of carbohydrate which is 7.55 gm per 100 gm of fruit. It contains a low amount of fiber and a rich source of vitamin A. The water in it is a little bit high and it has few calories.

Here are some health benefits :
  • An extract called L- Citrulline from watermelon can reduce blood pressure and arterial stiffness.
  • According to the scientists, it has anticancer anti-inflammatory properties. The reason behind this- it has a rich amount of antioxidant lycopene.

2. Strawberry


We all love this juicy, tasty fruit. It has worldwide popularity for its strong and pleasant aroma. Despite these properties, strawberry has some incredible health benefits and it is one of the lowest carb fruits.

So here are the health benefits :
  • It contains a huge source of bioactive and polyphenol compounds that provide protection to our health.
  • Strawberry has the ability to reduce oxidative stress.
  • It has a significant amount of contribution to lower risk of arterial risk factors.

3. Salmonberry


Salmonberry is low carb and tasty fruit that is very rare to find. It is a North American native fruit. It has great health benefits. 

Some helpful properties are :

  • Salmonberries have very rich amount of phytochemicals that prevent our body from various chronic diseases.
  • It has a rich source of manganese which helps in metabolism and bone formation.

4. Raspberry


It is a creamy and delicious fruit which is low in carbohydrates.

Some health benefits of raspberry :

  • Raspberries have the ability to reduce the increase of cancer cells.
  • Ellagic acid, a polyphenol compound found in raspberry, is very helpful in preventing from oxidative damage. It can also repair damaged DNA genes and reduce inflammatory responses.
  • It has a rich source of antioxidants.


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5. Olive

Olives are the small trees found in the Mediterranean basin from Portugal to the Arabian Peninsula. It is one of the best healthy fruits which people use for thousands of years in their diet. Olive has a rich source of fat and polyphenols. 

Some of the best health benefits are :

  • Oleuropein, a powerful polyphenolic compound found in olive, helps in hindering oxidative stress and reducing inflammation.
  • It reduces the risk of cardiovascular diseases.
  • Oleic acid, a monounsaturated fat found in olives, has heart protective properties.

6.  Lingonberry


For a low carb diet, lingonberry can be a great food item though is not famous like strawberry.

Some health benefits :

  • It helps in reducing various problems like kidney stones, irritation, and infections. It also helps in treating arthritis, gout, and infections caused by viruses.
  • It prevents obesity and inflammation.


7.  Lime


Lime is a very low carb fruit with a lot of acids. It has a sour and mildly sweet taste.

Some health benefits :

  • It has a rich source of polyphenol and helps in preventing plaque in the arteries.
  • It has a very high level of antimicrobial properties.

8. Lemon


Like lime, lemon has also a very low amount of carbohydrates with a lot of acids.

Some health benefits of lemon :

  • Lemon has antioxidative polyphenols that help in decreasing body fat accumulation.
  • It has a good source of vitamin C.
  • It also helps in reducing blood pressure.

9. Grapefruit


Grapefruit is a low carb fruit that has great health benefits. It is low in calories and it has vitamins, fiber, minerals, and antioxidants.

Some health benefits :

  • It improves insulin sensitivity.
  • It provides a significant amount of vitamin C.

10. Gooseberry


Gooseberries are extremely sour in taste with very low carbohydrates. It has some nutritional values.

Some health benefits : 

  • Gooseberry has a good source of anthocyanins that help in fighting free radicals.
  • It has anti-inflammatory properties.
  • Its extract has anticancer properties.

11. Cantaloupe


Cantaloupe has a succulent and sweet taste with very low carb. It is mainly found in North America and Europe.

Some health benefits :

  • It has a huge source of vitamin C that provides immunity to our health.
  • It also has a rich source of vitamin A that helps in maintaining and protecting eyes.

12. Blackberry


Blackberry has huge a source of phytonutrients with minimal carb.

Some health benefits :

  • A study shows that blackberry lowers the blood pressure and blood glucose level with good cholesterol.
  • It has a good profile of antidiabetic, antimicrobial and anticancer properties.
  • Since it has a huge amount of antioxidant, it gives protection against dementia and damages in free radical.

13. Avocado


Avocado has a good source of healthy fats with low carbohydrates. It is also a delicious food item.

Some health benefits :

  • It helps in lowering body weight. It reduces the risk of cardiovascular and metabolic diseases.
  • It has a very rich source of vitamins and minerals that help in cardiovascular activity.
  • It also has bioactive polyphenols to help our body in various diseases.

14. Coconut


Coconut is also low carbohydrate fruit that needs to be considered. It has various healthy effects on our body.

Some health benefits :

  • It has a huge amount of medium chain triglycerides that provide tremendous energy to our body quickly.
  • It helps in lowering LDL levels.

15. Blueberry

Like other fruits in mentioned in this article, blueberry is also a low carb fruit with great taste. It also has polyphenols.

Some health benefits :

  • Blueberry helps in reducing glucose level and depression. It provides a sharp memory to our brain.
  • Bioactive compounds like anthocyanins in blueberry help our body to be sensitive in the production of insulin.
  • An experiment has shown that consumption of blueberry on a daily basis reduces arterial stiffness and blood pressure. It also has a property to lower inflammation levels.


Conclusion


These are top 15 low carb fruits for your daily diet. I hope you enjoy this article. If you think it is helpful you can share it.  Thank you very much.





Super health benefits, facts of banana nutrition | You Know Health

Super health benefits, facts of banana nutrition | You Know Health
Super health benefits, facts of banana nutrition | You Know Health

Bananas are widely known as healthy food items that are consumed in the world. They belong from plant class musa. Bananas have several health benefits. They can help you in reducing the risk of asthma, cancer, lowering blood pressure, diabetes and digestive problems.

They contain a huge source of vitamin C, vitamin B6, fiber, potassium, phytonutrients, antioxidants, and many more rich nutrients.

Those who are looking for reducing their body weight, bananas can be a better alternative to them compared to other fruit items.



Let's check out the facts, health benefits and tips of banana nutrition one by one


Nutritional facts

Here are the calculations of raw banana in 100 gm amount - calories 89 gm, water 75%, carbs 22 gm, sugar 12.2 gm, protein 1.1 gm, fiber 2.6 gm, fat 0.3 gm, omega-3 0.03 gm, polyunsaturated 0.07 gm, omega-6 0.05 gm, saturated 0.11 gm.

Now check some nutrients in detail.

Fibers

Bananas contain resistant starch which is a type of fiber that forms a short-chain fatty acid with the help of fermentation by some specific bacteria. This short-chain fatty acid is beneficial to our intestinal health.

Banana also contain pectin which is a type of fiber. Both the resistant starch and pectin control the rise of sugar level

Carbohydrates

Bananas have a rich source of carbohydrates that are sugar in ripe bananas and starch in unripe bananas. Sucrose, glucose, and fructose are the most common type sugar found in ripe bananas and in green bananas, 75-80 % starch is found.

Vitamins and minerals

Bananas mainly contain potassium, vitamin C and vitamin B6. They are necessary for good health. We will discuss it below.


Antioxidant

Catechin and dopamine are most bioactive plant compounds that are found in bananas.


Health benefits

Like most other foods bananas have numerous health benefits like

1. Potassium in bananas helps in maintaining the fluid level in the body and controls the movement of nutrient and waste products of cells. It helps the muscles to stretch and contract which is good for our heart to beat properly. It also helps in reducing risk of kidney stone.

2. Magnesium and potassium protect our bone from osteoporosis.

3. Vitamin B6 helps in reducing mood-related disorders and increase the level of deep thinking.

4. Eating bananas lower blood pressure to a great extent.


Negative impact of bananas

Those who have problems related to diabetes must not eat large amount of well-ripened bananas.


How you should eat

According to some medical specialists, you can eat one banana per day to get good health benefits. You can eat it with some of these food items like banana based ice cream, chocolate, yogurt nut or nuts butter.

Vegetarians and diet restricted people can add bananas to their menu without any doubt as these will provide necessary nutrients for the body.

Those who are regular in workouts must include bananas in diet plan as bananas have enough energy sources to sustain their body after workouts.



The bottom line

Overall bananas are very rich food items with a high nutritional value. In order to lead a healthy lifestyle, you can add these foods to your menu.









12 interesting benefits of yoga for men's health | youknowhealth

12 interesting benefits of yoga for men's health | youknowhealth
woman performing yoga


Practicing yoga can help you with instant mental satisfaction and long-lasting benefits to your health according to an Indian yoga guru. Yoga improves your body strength, coordination, and cardiovascular health. Continuous practice of yoga can help increase mental sharpness, body flexibility, physical readiness and improves sexual lives also.

     Although a majority of the yoga performers are women, men can reap huge benefits from yoga. So don't be skeptical of picking up a mat and start performing yoga. Here you will know 12 benefits of yoga for men's health which are unavoidable.


12 interesting benefits of yoga for men's health | youknowhealth
man performing yoga


 So let's get started.

1.  Reduces depression

 According to many studies, it has been proved that the daily practice of yoga can reduce the level of depression and also helps in good sleep.

2.  Brightness of your skin

Whenever you perform yoga, it makes your muscles warm which starts releasing waste and toxic material from your skin in the form of sweat. Hence your skin starts glowing.


3.  Stress and pain relief

Yoga can help to reduce your physical and mental stress in a greater extent. You should do it on daily basis to get maximum benefits from yoga. Yoga also helps in reducing pain, various aches and improves joint durability by strengthing connective muscle tissues.

It is very helpful in reducing neck and back pain by doing some specific yoga asanas.


4.  Muscles building and blood circulation

With the help of yoga, you can build perfect lean muscle mass as yoga uses natural body weight to perform this action. It stretches muscles and tissues which further circulates blood in them.
Better blood circulation means better-oxygenated blood in cells which in turns better growth in your muscles.

Various studies have shown that yoga helps to boost the immune system at the cellular level which prevents your body from several diseases like flu, virus, cold etc.


5.  Improves the quality of breathing

Breathing is an unconscious nonstop act, providing required oxygen to our body continuously.
Naturally, we perform breathing activity through our nose. Here is a fact that, according to some experts, a majority of the people do not breathe beyond 20 percent of their full capacity. Hence this type of breathing can cause various problems like high blood pressure or insomnia.

According to yoga practice, we are fully exposed to breathe in fuller capacity through the nose which further helps lower lung to distribute the required amount of oxygenated air throughout the whole body. This type of breathing is known as proper nasal breathing.


6.  Increase your productivity

Yoga helps tremendously at your work. According to some research, a 25 minutes yoga practice on daily basis can improve your memory, focus on work, making a confident decision faster and gaining more liveliness.


7. Controls weight

Yoga helps in controlling body weight effectively. Practising yoga on daily basis can help you burn calories and increases your metabolism rate. For over healthy people it is very beneficial because it keeps them fit all the time.


8.  Improves your sex life

A detailed study in the Journal of Sexual Medicine has revealed that all the sexual functionality like erection, desire, ejaculation, and performance of men can be improved by performing yoga. Yoga increases men's body awareness, later which helps in reducing stress, anxiety and enhances blood flow to the genital area. It also helps in removing the toxic element from the body after sexual intercourse.



9. Balancing mind and body

Our body has a compensation for our muscles that means when we do not perform an action our tight muscle gets more tighter and weak muscle gets more weaker. Here yoga can be beneficial for us. It helps in stretching and strengthening our muscle and reduces injury. Further yoga trains our mind to think logically hence a perfect combination of mind and body can be achieved.


10.  Massive deduction to your health cost

Yes, you read it right. It helps you to cut your medical cost drastically. According to a study, those who perform yoga regularly their medical expenses have been reduced to 50 percent. It helps in improving heart rate, oxygen consumption, and blood pressure and many more.


11. Inner peace

An excellent benefit of yoga is that you can achieve inner peace of mind in this noisy earth.


12.  Challenges you to do something

Yoga builds self-confidence which helps us to do new activities like learning a new art, mount climbing, walking a longer distance, performing new yoga asanas etc.



Conclusion

So it is worth mentioning that yoga can build a perfect personality in you. I hope you like this article. If you think this article is worth to read then you can share with your family, friends or anyone who wants be a yoga performer. You can comment below if you think it is helpful. Thank you very much.