Berries: Nutritional facts and benefits

Berries are a great source of antioxidants. They are rich in dietary fibers, vitamins, and minerals. Best of all they taste great.

Photo by Susanne Jutzeler from Pexels

Strawberries, Cranberries, Blueberries, Cherries, Blackberries, Salmonberries, Goji berries, and Acai berries come under berry family. They are rich in vitamin B, C, E, and K. They are a great source of antioxidants, manganese, amino acids, selenium, iron, and zinc

Nutritional Facts : Per 1 Cup serving (148 g blueberries) calories: 85 vitamin A: 1% DV vitamin C: 24% DV dietary fiber: 3.6 g iron: 2% DV vitamin B-6: 5% DV

Berries are low in calories and incredibly healthy. The high-level of phytochemicals in berries help protect cells from damage. It is always recommended to eat fruit as a whole rather than drinking it as the juice that contains more sugar and no fiber.

Women with a higher intake of berries appeared to have delayed cognitive aging by 2.5 years. So it's like your brain is 2.5 years younger if you're eating berries. - Michael Greger

Here are few reasons why you should start adding berries to your daily diet:

• Improve the mental health thereby helping to improve memory loss against the aging process

• Boost heart health and reduce the chances of heart diseases

• Lowers the cholesterol level and puts body weight under control

• Lessen blood pressure

• Flavonoids and other compounds found in berries reduce the risk of colon cancer

• Rise the concentration of oxygen and hemoglobin in the blood

Eating Healthy: Importance of Nutrition

Daily food habits play a vital role in human body formation. In order to maintain a healthy weight, reduce the risk of chronic diseases and promote overall health, it is really important to understand the ins and outs of Nutrition

Our body needs nourishment and Nutrients are the sources of nourishment. Each body type is different and everyone needs a nutrition plan based on their health needs and requirements.

Take care of your body, It's the only place you have to live. - Jim Rohn

Proteins, carbohydrates, fats, minerals, vitamins, water and fiber combined form the basic sources of nutrition. Some of these are required to be consumed in large proportions called Macronutrients while others are consumed in small quantities called Micronutrients

Following a Balanced Diet get us all the necessary nutrients, minerals and vitamins that meet body needs. Nutrition added to the regular exercise helps us avoid obesity and maintain good health conditions. Though you are on a healthy weight, that doesn't mean you are healthy. There is a high possibility a poor diet can cause illness and even death.

Good Nutrition Benefits:

• Boosts your immune system

• Reduce the risk of many illnesses that include heart disease, hypertension, osteoporosis, type 2 diabetes, and certain types of cancer.

• Improve wellbeing

• Increase energy levels

You could achieve good nutrition by making smart food choices, for example, substitute a cup of fruit juice with the whole fruit that helps you to get the benefits of natural fiber.

Oats, Brown rice, Quinoa, cauliflower are good sources of carbohydrates. Eat beans, legumes, flax seeds, unsalted nuts, avocado, beets, kale and spinach for a good protein.

Fats help the organs to produce hormones, preserve the brain's health and lubricate joints. Eat almonds, walnuts, avocado, pumpkin seeds, chia seeds and olives for healthy fat

The most important, about 70% of our body is made up of water and therefore it is necessary to drink a lot of water in order to maintain the functions of the body

Glam yourself with this Night Routine

Are you looking for a GLAM night routine? YOU are in the right place. Well, Ladies! Life is too short for excuses and Helloo.... who doesn't want to look like a diva?

Double Cleanse:

Nothing fancy but an important one. Before cleansing skin with your favorite face wash, use a cotton ball to dab sweet almond oil on your skin and remove all the makeup. This technique works like a charm to get rid of impurities on your skin and is called pre-cleanse Once all makeup is removed use a mild cleanser to wash your face and rinse it.

Good things come to those who Double Cleanse.

Night Creams and Over Night Face Masks

Masks do wonders while you are in a relaxed state. To get most out of your beauty sleep, try applying an overnight mask. Today's market offers us a wide variety of options based on our skin concerns that include but not limited to anti-aging, acne, dry skin, etc. Purchase the one that best suits you.

Overnight masks help undo the daily skin damage and repair it. Avoid putting face mask just before going to bed so you don't end up smearing it all over your pillow. ah ah, a big No No...

A Cup of Tea to the Inner Diva

Tea helps to detox your skin. One of our favorites: strawberry and rosebuds.

Rosebuds have a high level of vitamin C and antioxidants in a raw form that helps rejuvenate your skin and adds glow to it.

Don't Stay Up Past the bedtime

The key here is to maintain a routine. Many researchers suggest 10 PM to 6 AM is the best time to sleep but this is not possible for everyone, so plan 8 to 9 hrs of sleep accordingly and follow it every day.

Meditation and Breathing Exercises

Not a bad idea right. We are going through a lot in our day to day life which could lead us to sleep deprivation. Breathing exercise can help calm our nervous system and relax our minds. Do it before you are ready to take a nap or any time convenient for you.

#Skin #night #routine #beauty