Category Archives: Healthy Foods

Healthiest foods of all time.

10 Popular Foods for Healthy Vegetarian Diet

A vegetarian diet provides you a wide range of healthy and nutritious foods. The mainly vegetarian diet focuses on plants for food. Once you start a vegetarian diet, beans, soy and every single vegetable in the entire world become your best friends.

For getting a good health, it’s not important to eat meat. A person who does not choose to eat meat can enjoy a better health because they can eat plant-based foods.

A vegetarian diet helps to reduce the risk of heart diseases, hypertension, type 2 diabetes, some types of cancers. It also helps in losing weight and making you more active.

Here we have identified the “10 popular foods for a healthy vegetarian diet”

  • Leafy Greens

    Leafy green vegetables
    Image Courtesy: The Academy of Culinary Nutrition

    Leafy greens are an important part of a healthy vegetarian diet. Leafy greens are low in calories but high in vitamins, minerals, and fibers. Adding leafy greens in your daily diet can offer numerous health benefits like reducing the risk of heart disease, blood pressure, obesity and mental decline. Leafy greens are the best source of cancer-fighting antioxidants.

    Here is a list of Leafy Greens: Kale, Microgreens, Broccoli, Collard Greens, Spinach, Beet Greens, Cabbage, Swiss Chard, Bok Choy.

  • Dried Fruits

    Dried Fruits
    Photo Courtesy: Diet Detective

    Dried fruits offer some advantages over fresh fruits. Dried fruits have a longer shelf life and portability. Some dried fruits contain sugars added in processing which increase its calorie content. The Combination of dried fruits and mixed nuts are the perfect source of protein and iron that you can easily take anywhere.

     Here is a list of Dried Fruits: Raisin, Apple, Kiwi, Plum, Apricot, Cranberry, Prune, Banana.

  • Seaweeds

    Seaweed
    Photo Courtesy: Women Fitness

    Seaweed or sea vegetables are forms of algae that grow in the sea. They are a food source for ocean life. Seaweed is mostly eaten in Asian countries like Japan, China, and Korea. Many seaweeds like dulse, kelp, nori, spirulina, and agar are the best source of healthy nutrients. Seaweed can be used in many dishes like sushi rolls, soups, salads, and stews.

  • Nuts

    Nuts
    Photo Courtesy: Mashed

    Many studies have shown that nuts have many health benefits. Eating Nuts can reduce the risk factor for heart diseases, diabetes and lower the risk of cancer. There are a variety of different nuts like walnuts, peanuts, almonds, cashews, pecans, macadamias and Brazil nuts that have great health benefits. One must include these nuts in a healthy vegetarian diet.

    Here is a list of Nuts: Almonds, Peanuts, Pistachios, Cashew, walnuts, Macadamia Nuts, Brazil Nuts, Hazelnuts.

  • Beans
    Beans
    Photo Courtesy: Dr. David Williams

    beans are the powerhouses of protein, B Vitamins, fiber, potassium, iron and they are also low in fats. You should include beans in your daily diet plan. A cup of beans gives you enough protein and iron that you need in a whole day. Beans help to lower your cholesterol level.

    Here is a list of beans: chickpeaskidney beans, soybeans, peas, black beans, pinto beans, navy beans.

  • Tofu

    Tofu
    Photo Courtesy: ejorconsalud.comm

    Tofu is an important source of protein for many vegetarians and vegans. It is a very tasty food. It can be used in many different ways in cooking. It looks like a sponge. That’s why it’s capable of soaking up different types of flavors. It’s also a good source of zinc, iron and it also contains some kind of Omega-3 acids. It helps to enhance hair and skin, boost energy and maintain a healthy weight.       

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The Zone Diet: An Amazing Diet

What is the Zone Diet?

The Zone has become a very popular diet over the past few years. The Zone is a low carbohydrate diet launched by biochemist Barry Sears. In this diet, the follower is encouraged to eat a certain amount of protein, carbs, and fat at every meal to reduce the inflammation, improve wellness, weight loss and improve the athletic performance. The zone diet follows a typical ratio of 40% carbs, 30% protein and 30% fat on each meal. The Zone diet is big on helping you to control your insulin and the rate at which carbs are used by the body. This diet doesn’t make any promises to lose your weight immediately. You’ll lose 1 or 1.5 pounds in the first week. If you want to lose more weight then you have to stick to this diet plan so that your clothes will fit better on your body.

What Foods Should You Eat in the Zone Diet?

The zone diet foods are very much similar to the Mediterranean diet which is one of the healthiest diets on the earth. You can eat those foods which contain protein, carbs and fat because this diet follows specific ratio of protein, carbs, and fat. Here are some recipes you can eat on the Zone Diet:

1. Grilled Chicken Salad

chicken
Pic Courtesy-CitySpree

Salad is the best way to lose weight for any diet that you follow. This grilled chicken salad contains high protein and carbs which are required for Zone diet.

2. Slow Cooker Oatmeal

Oats
Pic Courtesy- RecipeChatter

Slow cooker oatmeal is a perfect breakfast meal for the zone dieters because this dish has all the nutritional value that every Zone Dieters need.

3. Salmon

Fish
Pic Courtesy- City Works

Salmon is a popular food all over the world. Salmon is high in protein, omega-3 fatty acids, and vitamin-D  therefore this dish is very healthy and incredibly nutritious.

Benefits of The Zone Diet

There are many benefits to follow the Zone diet:

  • From this diet,  you’ll learn good eating habits such as portion control and reduce your sugar consumption.
  • This diet allows you to take rich and nutritional foods.
  • This diet is a good one for someone who does not want to give up any of their favourite foods.
  • This diet plan is easy to use in everyday life and the only requirement for this diet plan is to measure the right amount of proportion of the meal so that you know how much you eat the whole day, especially if you’re used to eating once or twice a day.
  • The Zone Diet has many benefits attached to your favourite foods in the diet. This diet is flexible and hopefully help you shed your weight by restricting calorie intake.

Is the Zone Diet helpful for us?

Zone diet is perfect for helping us achieve our ideal weight and keeping us fit. This diet could be the best if you really want to lose weight by eating similar food options to Mediterranean Diet food. If you are facing some of your body and health-related problems like chronic disease, slow down aging, physical performance, the zone diet will reduce all this kind of problems. This diet is really helpful for you to build healthy eating manner and you also learn how to control your food portion that you eat. Although there are many such diets where you feel bounded to follow them but in the zone diet you have a bit freedom to choose your meal according to the diet plan. Unlike other diets, the Zone Diet does not strictly restrict any food choices. The zone diet may help to reduce your health-related problems and keep you fit and fine there is no other way is better than the zone diet.

Top 10 Best Mediterranean Diet Recipes

One of the best and healthiest way of eating is Mediterranean Diet, high in vegetables, fruits, legumes, nuts, beans, cereals, grains, fish, and unsaturated fats such as olive oil. Eating the Mediterranean way is one that’s easy to stick to. You’ll also get the benefits of fresh foods, heart healthy fats and mood-boosting foods that are key factors of the diet.
A Mediterranean diet include healthy living habits of people mostly from France, Greece, Italy and Spain. The main concept of this diet includes comparable high consumption of olive oil, legumes, unrefined cereals, fruits, vegetables, moderate to high consumption of fish, moderate consumption of dairy products, moderate wine consumption, and low consumption of meat (non-fish) products.
If you’ve been looking for inspiration, you have to try our best Mediterranean diet recipes. You’re guaranteed to find a new favourite!
  1. Fattoush Salad:

    Fattoush Salad
    Image Courtesy: Good Chef Bad Chef

    Fattoush is lebanese bread salad largely consumed in middle east. Fattoush Salad is a colorful tossed salad with a lemony garlic dressing, and if you’ve never prepared an Arabic dish before, this is a delicious, healthy and easy way to start with.

  2. Lemon Shrimp Pasta:

    Lemon Shrimp Pasta
    Image Courtesy: Food Network

    Lemon Garlic Parmesan Shrimp Pasta is made in just one pot and ready in 20 minutes! This Fresh shrimp gets cooked in a buttery lemon garlic sauce and gets tossed in Parmesan cheese and pasta.

  3. Tabbouleh:

    tabbouleh salad
    Image Courtesy: Food Network

    Tabouli salad (Tabbouleh) is a simple salad made with cracked wheat, finely chopped cucumber and tomatoes, lots of fresh parsley, fresh herbs, all tossed with lime juice and olive oil.

  4. Hummus:

    Hummus
    Image Courtesy: NYT Cooking

    A traditional Hummus is creamy, light and fluffy made from cooked, mashed chickpeas or other beans, blended with olive oil,  garlic and lemon juice. This recipe is best for making sandwiches, or for serving with breadsticks.

  5. Swordfish with Capers:

    Swordfish with capers
    Image Courtesy: Swordfish with capers

    After the swordfish is cooked, wine is added to the hot pan to loosen the browned bits from the bottom of the pan. This procedure creates a highly flavored sauce that perfectly complements the fish.

  6. Lentil soup with Kale:

    Lentil soup with kale
    Image Courtesy: Food52

    A hearty, vegan lentil and kale soup packed with vegetables, protein and fiber. A delicious, filling, healthy soup with a little spicy heat. This soup will keep you full for hours while also nourishing your body like plants.

  7. Spanakorizo:

    Spanakorizo
    Image Courtesy: OMGfood

    One of our favourite vegetarian meal. Most often, it is made white – without the use of tomato paste added to the cooking liquid. Spanakorizo is a Greek vegetarian dish of spinach and rice.

  8. Eggplant frittata:

    Eggplant frittata
    Image Courtesy: Matters of the Belly

    This Italian Eggplant Fritatta is served with Black Diamond Italiano Shredded Cheese for brunch and guests won’t leave one bite untouched!

  9. Salmon with Saffron Sauce:

    Salmon with Saffron Sauce
    Image Courtesy: Flavours of India

    Herbed and Peppered Salmon with Saffron Sauce is a delicious Italian recipe served as a Starter. If preferred, the sauce and salmon can be cooked separately.

  10. Eggplant Warm Salad:

    Eggplant Warm Salad
    Image Courtesy: WYZA

    A simply roasted warm eggplant salad with spicy cheese, walnuts and balsamic vinaigrette. It’s a perfect side dish for any party and evening snacks.

You can make your diet more Mediterranean-style by:

  • Low intake of starchy foods, such as bread and pasta.
  • Eating plenty of fruit and vegetables.
  • Choosing products made from vegetable and plant oils, such as olive oil.
  • Low intake of meat and dairy related foods.
  • Moderate to high consumption of fish in your diet.

 

Healthy and Hearty Ketogenic Diet

A keto diet is a low carb diet in which ketones are produced by the body to be used as energy by liver. The keto diet is known by different names like low carb diet, low carb high fat(LCHF) or ketogenic diet.

When we eat something high in carbs, our body produces insulin and glucose.

  • Glucose

    This molecule can be easily converted to energy and is better than any source of energy.

  • Insulin

    Insulin is used to process glucose in blood as it takes it throughout the body.

Since glucose is the primary source of energy, you don’t need fats and therefore they get stored. If we talk about a normal diet, you need high carbohydrates and your body will need glucose as a source of energy. When you lower the carbs intake, the body goes into a state of ketosis.

Ketosis happens naturally in our body when the food intake is low. Ketones are produced during this process which help in breakdown of fats present in liver.

The goal of a keto diet is to increase the metabolism of the body. We achieve this goal by starving carbohydrates rather than calories.

What you put in your body, reflects on your body. When you put more fat and decrease carbs, it will start burning ketones. When your body has needed ketone levels it results in many benefits for health, physical, weight loss and mental performance.

Photo Courtesy: gazeta.a42.ru

Advantages of Ketogenic Diet

When you are on a ketogenic diet, it results in many benefits including weight loss, increased energy levels and therapeutic advantages. A low carb, high fat diet can be beneficial for anyone. Below, we have listed some benefits of ketogenic diet:-

  • Weight Loss

    The ketogenic diet makes use of body fat as energy source. So, it benefits weight loss. During keto diet, the insulin levels drops much which helps in burning fat. The ketogenic diet gives you better results when compared to low fat anf high carbs diet.

  • Control Blood Sugar

    The blood sugar levels are naturally lowered due to Ketonic diet. According to research, ketogenic diet is effective in managing and preventing diabetes when compared to low-calorie diets.

  • Mental Focus

    The ketogenic diet is used by many for increasing mental performance. Ketones serve as a great source of fuel. Due to lower intake of carbs, increase in blood sugar decreases. This results in improved concentration and focus.

    According to studies, when you increase the intake of fatty acids, it improves concentration and focus.

  • Increase in Energy and Normalization of Hunger

    If you give a reliable energy source to the body, you will feel very energised throughout the day. Fats have been shown to be very effective fuel for burning. Fat has been shown to be naturally more satisfying and keeps us satiated longer.

  • Epilepsy

    Since the start of 1900’s, the ketogenic diet has been shown to treat epilepsy successfully. It is a widely used therapy for uncontrolled epilepsy in children today. The main benefit of ketogenic diet is that it helps you in treating epilepsy with fewer medicines. The ketogenic diet has worked on adults as well.

  • Cholesterol and Blood Pressure

    Ketogenic diet can improve triglyceride level and cholesterol level which is responsible for buildup of arteries. The low carb, high fat increases HDL and decreases LDL concentration. As per studies, low-carb diets have been shown to improve blood pressure.

  • Insulin Resistance

    If insulin is not managed, it could lead to type 2 diabetes. A great amount of research shows that low carb, ketogenic diet helps in lowering insulin levels.

  • Acne

    A ketogenic diet helps in improving your skin. A research shows significant drop in lesions and inflammation in skin when you switch to diet low in carb. Another research shows that there is a connection between high-carb eating and increased acne. So, a ketogenic diet will surely help.

If you want to start a keto diet, you should have a viable diet plan. The diet you will intake will result in getting you to ketogenic state faster. If you restrict the carbohydrates intake to less than 15g per day, it will result in your body getting into ketogenic state fast.

You must limit your carbs intake which should mostly come from veggies, dairy and nuts. You should restrict refined carbs like wheat(bread, cereals, pasta), starch(potatoes, legumes, beans) or fruit. But you can consume avocado, berries and star fruit in moderation.

What to eat?

What not to eat?

  • Grains: wheat, rice, corn, cereal etc.
  • Fruit: apples, oranges, bananas etc.
  • Sugar: agave, honey, maple syrup etc.
  • Tubers: potato, yams, etc.

You should always remember that a Keto diet is high in fat, has moderate protein and low carbs. The intake of nutrients should be 70% fats, 5% carbs and 25% protein.

Weight Watchers Diet

What is Weight Watchers Diet?

Weight watcher diet focuses on losing weight through diet. The aim of this diet is losing weight while living a healthier life. From this diet, you’ll lose up to 2 pounds weekly. There are millions of people who follow this diet program over 30 different countries around the world. Nowadays people are suffering from the overweight problem they don’t know how to shed the extra fat so this diet helps them to shed their extra weights. This weight watchers diet program was launched in late 2015. This program assigns as you can eat every food and drinks beverage according to the Smartpoint values based on the foods nutrition values. So if you’re thinking you can lose weight by eating sandwiches and pizzas you can eat these kinds of things but according to your Smartpoint values for that day of your weight watchers diet plan. Weight Watchers dieters are not restricted to specific foods or activities. The best thing about weight watcher diet is that you have the flexibility to choose your diet. Losing weight while eating food you love is a great diet.

Weight Watchers Tips to Lose Weight

1. Drink Water

Drink lots of water to hydrate yourself. it takes time to build a habit of drinking water. Water can be spruced up a bit with fruit if necessary, but the water is essential for your goal.

2. Take healthy snacks in easy to reach places

When you’re hungry, you’re more likely to reach for whatever you possibly can in order to fill up your tummy. Make sure that whatever you eat is healthy and fresh. This will make you fit and healthy.

3. Try to do something new

Take out from the healthy foods you already know you love and give it a chance to new things that you haven’t tried yet. You’ll come out of the experience with a new addition to your diet. Keep trying new things to make you fit.

4. Focus when you’re eating

Set your mind when you’re eating. Don’t multitask while eating. Switch off your radio, television and phones. Just focus on your meal so you feel full and better about what you eat rather than eating mindlessly and consuming every calorie within reach.

5. Look at your body

Take pictures at the beginning of your diet journey at the starting point, and see yourself in the mirror in between. How much you lose weight so that this will boost yourself by seeing with your own eyes how far you can come and how far you can go yet.

6. Set your target

Set your goals and reward yourself by achieving a set of goal. This will help you to motivate yourself. You should take more efforts to make them as they become easier and easier to achieve.

7. Make nutritious substitutions

Make your own healthy substitute so that you’ll make as many tiny substitutions as you can in order to improve the foods you already know and love.

8. Know your diet portion sizes

You should know how much one serving actually is and measure how many portions you have taken in a meal. You should divide your meal into portions so that you’ll take a proper diet so you can focus on a proper diet.

9. Exercise Regularly

Exercise plays a major part in your daily life. Exercise is a great way to burn more calories and keep you fit. Exercise is a speed up weight loss technique and allows you to eat more.

10. Measure your footsteps

Walking is the best way to burn some of the calories from your body. You should take a long route, go up some hills, or add in a few more blocks. As soon as your walks become simple, immediately change them up to challenge yourself.

What to Eat on Weight Watchers Diet?

There are plenty of things you can eat on weight watchers diet. Here are the typical weight watchers diet recipes below:

1.Peanut Butter and Banana Sandwich

Peanut butter bread
Pic Courtesy-Nutzy Peanut Butter

This Peanut Butter and Banana Sandwich is the best way to start your morning breakfast. Delicious and healthy meal for weight watchers diet.

2. Banana Pancake

Banana Pancake
Pic courtesy- Letty’s Kitchen

Banana Pancakes is an amazing recipe for your lunch. This dish is full of flavours and delicious meal for weight watcher dieters.

3. Slow Cooker Baked Beans

Red Beans
Pic Courtesy- Crosby’s Molasses

These sweet and saucy baked beans are made in the slow cooker and are a perfect dinner dish. This dish is very easy to make and full of amazing flavours.

4. Pumpkin Pie

Pumpkin
Pic Courtesy- Just One Cookbook

Pumpkin Pie is an American classic dessert. This dessert is healthy and delicious. This dessert is full of flavours.

10 Best Low Carb Foods For Atkins Diet

low carb foods

When you eat fewer carbs, it can have stunning health benefits. If you want to lose weight and control your insulin levels than you must try Atkins diet. In this article, we discuss with you 10 best low carb foods for a healthy Atkins diet.

What is Atkins diet?

In the early 1970s, an American cardiologist Dr Robert Atkins designed a balanced diet that focuses on losing weight and control insulin through low-carbohydrate foods. In this diet avoid carbohydrates but focus on proteins and fats. This diet encourages dieters to take high-fibre vegetables and do more exercise.  So, here is a collection of foods that must be taken in Atkins diet.

  • Vegetables

Most of the vegetables are healthy and contain very few carbs. Leafy green vegetables and cruciferous vegetables have a very low-level carb and high fibres. They are very beneficial in losing weight.

List of popular vegetables which contains the low amount of Carbohydrates includes Kale, Tomatoes, Asparagus, Green Beans, Mushrooms, Eggplant, Onions, Broccoli. Root vegetables like potato are starchy. All of them have a high amount of carbohydrates. Avoid all these root vegetable in your Atkins diet.

  • Seafood and Fatty fishes

Fishes and Seafood are the best sources of nutrients. It contains high quality of Omega-3 Fatty acids and Vitamins. Fishes like salmon and tuna are full of flavours and easy to prepare. Shellfish contain the highest nutrients

  • Fruits

All fruits are not good for a healthy Atkins diet because some fruits contain a high amount of carbohydrates. So avoid them. Fatty fruits are perfect for a good low-carb diet, they contain antioxidants, minerals and vitamins in high amount.

Here a list of few fruits that contains low-carbohydrates: avocados, olives, strawberries, grapefruit, apricots, lemons, kiwi, oranges and raspberries.

  • Eggs

Eggs are the high powered food that contain various types of nutrients that are important for health. They are a dense food that will fill up your body with the energy needed for a full day. Eggs contain almost zero carbs and sufficient amount of protein, calcium, iron, potassium and vitamins like A, B2, B3, B12, E, zinc and a few other nutrients that are important for your body and brain health.

  • Meats

All types of meats contain almost zero amount of carbs. But organ meat such as liver contains very low 4-5% of carbs. Chicken, beef, lamb, pork all have the very low amount of carb and high amount of proteins and other nutrients. These proteins and nutrients are perfect for Atkins diet

Another kind of low-carb meats includes turkey, veal, bison, venison.

  • Dairy Products

Full-fat dairy products contain low carbs, so they are perfect for a healthy Atkins diet. They have healthy fats, vitamins and high calcium. Cheese, full-fat yogurt, heavy cream are the perfect full-fat dairy products.

  • Nuts and Seeds

Nuts and Seeds are the perfect food for a low-carbohydrate diet. They have very low amount of carbohydrates. Nuts and seeds are basically used for snacks, adding crunch to salad and recipes. Almond flour, coconut flour and flaxseed flour are used to make low-carb bread.

List of low-carb nuts and seeds: almond, flaxseed, walnut, chia seed, peanut, coconut, pumpkin seeds, sunflower seeds

  • Butter and Oils

Butter is the best kind of fat that you can consume. Butter contains almost zero carbohydrates and high amount of saturated fat. Best kind of butter is prepared from grass-fed animals. Healthiest fat available on the planet is extra virgin olive oil. Avocado oil and coconut oil are perfect for Atkins diet.

  • Dark Chocolate

Some people will be surprised but quality dark chocolate is a low carbohydrate food. It contains very less amount of Carbohydrates. Make sure that you have chosen dark chocolate with at least a 70-85% cocoa content. Dark chocolate reduces blood pressure and lowers the risk of heart disease.

  • Natural Yogurt

Natural Yogurt or Greek Yogurt are perfect for a low-carb diet. They are high in protein and other important nutrients. Natural yogurt contains all kind of live bacteria that will help in proper working of your body’s metabolism. Natural yogurt contains 4% of carbs in a 6-gram container.

Top 5 Italian Pasta Recipes

1.  Blushing Penne Pasta

Penne Pasta
Pic Courtesy- Daily mai

Blushing penne pasta has a charming blush colour and the taste of this pasta is fabulous. Easy to make and it has wonderful flavours. You can make this with meat or without meat. This will always taste amazing. This is a quick recipe. You can make this recipe in less than 30 min. The flavourful recipe that makes your kids happy.

2.Chicken Florentine Pasta

Florentine Pasta
Pic Courtesy-dinner, than dessert

This pasta is fully loaded with artichoke  chicken and creamy cheese. Easy to make and rich flavor makes this pasta a tasty dinner recipe. You can add cooked chicken, shrimps and carbs if you like to add in your pasta and make this pasta a memorable meal for your family. Your family and friends will love this authentic pasta.

3. Four Cheese Pasta

Four Cheese Pasta
Pic Courtesy- kitchMe

This pasta is made with four different types of cheese- Parmesan, Cheddar, Brie, and Emmental. This pasta recipe is so cheesy and delicious. A veg pasta recipe that is extremely easy to make. This is a perfect dish to feed the hunger especially when you come from your office tired and want to eat something very nice.

4. Whole Wheat Pasta with burnt Garlic

Penne Pasta
Pic Courtesy- The Cozy Apron

If you are a garlic lover, you are in for a treat of this rustic pasta dish that features both dried and fresh garlic. Whole wheat pasta is a healthier choice, just pour a delicious vegan vegges sauce on the top of it. This is the best and easy way to add burnt garlic in your meal. Garlic gives this dish a different flavor.

5. Spaghetti Bolognese

Spaghetti
Pic Courtesy-GoodtoKnow

Spaghetti Bolognese has simple ingredients that create a really tasty family dish. Bolognese sauce is a meat-based sauce for pasta which originated in Bologna, Italy. This spaghetti bolognese is a classic Italian dish with meaty sauce and you could combine beef and pork in it. You will also want to use a good dry red wine in the sauce. It will give this dish a deeper rich flavour.

Three Important Types of Omega-3 Fatty Acids

Omega-3 fatty acid is an important nutrient for our body and brain but sadly our body doesn’t produce this nutrient. So we take this nutrient in our diet from other resources like fishes and plants. Fatty fishes are the main source of omega-3 fatty acid. Omega-3 is necessary for your good health because it helps to reduce depression, diabetes, cancer, lower the risk of heart disease and also encourages better insulin sensitivity.

Top 10 foods rich in Omega-3

All Omega-3 fatty acids are not equal. There are 11 different types but ALA, EPA and DHA are the most important Omega-3 fatty acids.

ALA is mostly present in plant-based sources like flaxseeds, chia seeds, soyabeans, vegetable oils, nuts etc.

DHA fatty acid is found in breast milk, caviar and fishes.

EPA which is known as Eicosapentaenoic acid is present in oily fish/fish oils like cod liver oil, sardines, salmons. It is also found in seaweeds.

In this article, we discuss in detail about three type of Omega-3 fatty acids.

1.  ALA (Alpha-Linolenic Acid)

Flaxseed
Photo Courtesy: Muenster Milling Company

The full form of ALA is Alpha-Linolenic-Acid. This ALA is the most common Omega-3 fatty acid, which we take in our daily diet.

ALA chain is comprised of 18 carbon atoms. Like all Omega-3s, it has three double bonds.

Our body can’t use ALA directly, first, our body converts ALA into DHA or EPA. Then our body uses this fatty acid.

Many studies found that human body is not efficient at converting ALA to DHA. Only a small percentage of ALA is converted into EPA, and even less into DHA.

Some people’s bodies are better at this conversion. The conversion of ALA, DHA and EPA is better in women than men.

The remaining ALA, which is not converted into DHA or EPA are stored in the body and used as fuel in the body as like other fats.

Some organizational studies say that ALA fatty acid reduces the risk of heart disease and cancer.

ALA is found in many plant foods including:-

  • Flax seeds
  • Chia seeds
  • Hemp seeds
  • Spinach
  • Canola oil
  • Soyabean
  • Walnuts

2. EPA (Eicosapentaenoic Acid)

Salmon
Photo Courtesy: Cornish Fishmonger

The full form of EPA is Eicosapentaenoic Acid. EPA fatty acid has a chain of 20 carbons with 5 double bonds.

EPA is more effective than all other Omega-3 fatty acids in fighting inflammation.

EPA is available in fish oil supplements, eating fatty fish like salmon and is even more effective at reducing inflammation.

Many studies have shown that fish oil, which is high in EPA and DHA, may reduce the symptoms of depression. EPA is more effective than DHA in treating mood disorders. There is some evidence that shows that EPA is superior to DHA.

Many researchers found that supplement with EPA has been more effective in controlling the depression.

Where can EPA be found?

The highest concentration of EPA is found in cold water fishes like :

  • Shrimp
  • Herring
  • Salmon
  • Eal
  • Cod livers

3. DHA (Docosahexaenoic Acid)

Fish
Photo Courtesy: The Guardian Nigeria

The full form of DHA is Docosahexaenoic Acid. DHA contains 22 carbon chain with 6 double bonds.

DHA is a significant component of skin and retina in the eye. It is also main fatty acid responsible for forming the central nervous system.

DHA is absolutely vital for brain development and functions in childhood as well as brain function in adults.

The deficiency of DHA in early life is associated with the problem later on, such as learning disabilities, aggressive hostility and several other disorders.

One of the causes of Alzheimer’s disease is the deficiency of DHA during ageing. It is also the cause of impaired brain functions.

Researchers have found that it can help with arthritis, hypertension and type 2 diabetes.

DHA is found in high amount in Seafood like fatty fishes, grass-fed animals and algae.

8 other Omega-3 fatty acids:

ALA, DHA and EPA are the most important Omega-3 fatty acids in the diet.

8 other fatty acids have been discovered:

  1. Stearidonic acid (SDA)
  2. Eicosatrienoic acid (ETE)
  3. Eicosatetraenoic acid (ETA)
  4. Heneicosapentaenoic acid (HPA)
  5. Docosapentaenoic acid (DPA)
  6. Tetracosapentaenoic acid
  7. Tetracosahexaenoic acid
  8. Hexadecatrienoic acid (HTA)

Top 10 Smoked Chicken Recipes

Smoked chicken is one of the most popular meat available in the market. In USA, the average number of chickens sold is 8 billion in a year. Most chicken recipes are healthier than red meat. Smoking chicken is a great recipe as you can easily change the flavor of chicken with marinades, seasonings and smoker wood chips. If you want to try something new, you should try the chicken sauce recipes like Caribbean jerk, buffalo and Cajun. In this article, you will find some good smoked chicken recipes which have great ingredients and a lot of flavors.

  • BBQ Smoked Chicken

    Photo Courtesy: BBQ Blvd

    When you combine chicken with BBQ seasoning and sauce, it results in a great combination.

  • Brine Smoked Chicken

    Photo Courtesy: Smoking Meat

    If you want that the chicken doesn’t try out on smoker, then you must brine the chicken.

  • Smoked Buffalo Chicken

    Photo Courtesy: Extraordinary BBQ

    Buffalo chicken is a very popular chicken. This chicken has traditional flavor and latest craze that you will surely love.

  • Beer Can Chicken

    Photo Courtesy: Food Network

    One of the most popular ways to smoke chicken is beer can chicken. You just have to pick the beer from the liquor store and start cooking on your smoker.

  • Smoked Chicken Legs

    Photo Courtesy: The Black Peppercorn

    One of the most popular things that you cook in smoker are smoked chicken legs. It is a favourite recipe.

  • Smoked Paprika Chicken

    Photo Courtesy: Kraft Recipes

    Paprika is prepared by mixing dried peppers like chilli peppers and bell peppers. The pepper is finely grounded and provides a great punch and are not very spicy.

  • Smoked Chicken Quarters

    Photo Courtesy: HowToBBQRight

    Chicken quarters don’t have the breast which makes them a cheaper for whole family.

  • Hickory Smoked Chicken

    Photo Courtesy: Billings Gazette

    If you don’t want the meat to become bitter, hickory wood should be balanced with fruit wood.

  • Smoked Deviled Eggs

    Photo Courtesy: Food Network

    A little Cajun spice and smoke are needed to prepare this Deviled Egg dish.

  • Cajun Smoked Chicken

Photo Courtesy: Serious Eats

Foods to Eat When Sick | Healthy Sick Day Recipes

When we’re sick our body wants more calories (in healthy foods) to function normally but one of the worst things we do if we have a fever, cold, stomach pain or any other flu is not ‘Eating’ , in these days our body structure needs more fuel then daily to support the immune system during these days, it’s important to stick to regular eating schedules because consuming low calories can restrict the body’s ability. Reducing calories when we’re sick not only increases the flu, but also worsens symptoms and longer the duration of illness can be happen.

When we’re passing through a nasty cold or bad case of the flu, it might ruin our hunger. It’s important to stay hydrated and eating smaller portion of food more frequently and listening to our body to know when we’re actually hungry makes it easier to recover faster. The best food will keep us hydrated and give our body extra energy and nutrition to stay strong and healthy.

Next time if you’re feeling this type of sickness, be sure to get plenty of rest and try to take some of these foods to experience a faster recovery.

Best Foods to take for Nasty Cold Like Symptoms:

The best way to recover from a cold is to drink plenty of fluids to stay hydrated and eat phlegm-fighting foods. Here are some of the best ones to pick.

Pineapple Juice:

Pineapple juice is Anti-Inflammatory and Suppresses coughs. Made with fresh pineapple, lemon, ginger, honey and cayenne pepper, it sounds more like a smoothie than a medicinal treatment.

Chicken And Sweetcorn Soup:

Chicken & Sweetcorn Soup has been a long time recommendation by the experts because it has all the essential ingredient to fight with cold. Made in 5 minutes with chicken, egg, corn, ginger, garlic and spring onions.

Popsicle:

Stay hydrated while sick with a chest cold can keep mucus thin and help lessen congestion. It’s generally better to eat whole fruit rather than drink it, Popsicle is great as a different way to hydrate and is especially easy on the throat. Buy ones made from 100-percent whole fruit and bonus points if you make your own healthy popsicle.

Best Food To Eat For An Upset Stomach:

When it comes to stomach issues (which can accompany the flu), eating bland foods that are easy to digest and staying hydrated are the best defences for a quick recovery. Here are a few of your best bets.

Bananas Smoothie:

Bananas are rich in potassium, which is often depleted during bouts of sweating, vomiting, or diarrhea. They’re easy to digest and can help replenish lost electrolytes. Banana smoothie is also healthy, you must add this recipe in your daily diet.

Ginger Juice:

Ginger is incredibly effective at preventing and soothing nausea and other gastric ailments (such as constipation and vomiting). Drinking ginger juice can help keep you hydrated while also soothing tummy troubles. Ginger can also be used as a natural remedy for motion sickness.

Honey Lemon Ginger Tea:

It’s not a normal Tea, full of antioxidants and anti-inflammatory compounds are mixed in it that boost our immune system faster. Made with as the name suggest honey, lemon juice, ginger and tea bags.

Papaya Smoothie:

This Papaya Smoothie recipe is good for improved digestion and stomach health. It will also help you to stay hydrated and to keep you cool on a hot day. Made with main ingredient banana, papaya, honey and fresh curd.

What Not to Eat When You’re Sick

Spicy and Acidic Foods:

While spicy foods might be good for nasal congestion, they can also be rough on the stomach. Same goes for citrus—it may be beneficial for cold-like symptoms, but fruits like grapefruit, oranges, and lemons can also irritate your stomach lining and cause more pain and discomfort. Steer clear of both if you’re experiencing stomach upset.

Sweets:

Studies show that a high sugar intake can suppress the immune system and cause inflammation—so even though fro-yo sounds like a good idea, skip it when you’re feeling sick.

Fatty Foods:

Recipes high in fat can be more difficult to digest and can trigger stomach pains as a result. Fatty foods are not easy to digest but also increase our sickness as higher amount of oil intake is not good for our body.