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Friday, April 15, 2022

Top 10 Benefits Of Lemon Water Will Surprise You

Top 10 Benefits Of Lemon Water Will Surprise You

 

 

Overview

 

Do you know, what are the benefits of lemon water? How important it is to drink in the morning? Does it help to lose weight? What do you think about an energetic start to your day?

The Benefits Of Lemon Water
lemon water benefits


All the answers are hidden in this miracle drink.

Lemon water is a popular home remedy with a lot of nutrients and health benefits.

Yes, it can be an elixir for all of those who are suffering from being overweight, high blood pressure, heart problems, indigestion, etc.

Lemon is a well-known citrus fruit, belonging to the Rutaceae family. Its botanical name is Citrus limon.

 

Read More: Top 14 Benefits Of Spinach 


Nutritional Value Of Lemon Water

 

The nutritional value of lemon water is quite popular.

As we all know, lemon is a potent source of vitamin C and is loaded with powerful antioxidants.

Lemon water contains a very small amount of carbs, protein, fat, and a trace amount of potassium, folate, some vitamin B, etc.

It is also rich in calcium, magnesium, iron, and dietary fiber.

The Benefits Of Lemon Water
nutritional value of lemon water


Some vital bioflavonoids are also present in lemon water, such as limonin, sitosterol, naringin, hesperidin, cryptoxanthin, etc.

According to the US Department for Agriculture database, 48 gm squeezed lemon in water provides 10.6 calories, 18.6 mg of vitamin C, 49.4 mg of potassium, and 9.6 mcg of folate.

So, the same serving provides 21% of the daily value (DV) of vitamin C and 2% DV of folate.

Due to the presence of citric acid, lemon juice is acidic, and its pH is 2-3.

For an adult individual, the recommended daily amount of lemon juice is 65-95 ml.

 

Read more: Top 14 Benefits Of Berries 


Benefits Of Lemon In Water

 

If you find yourself sluggish and less energetic, then you can make a small change in your morning routine by including lemon water.

It will bring a big difference in your overall health.

Here are just a few reasons why you should add a glass of water fused with lemon juice to your morning diet.

 

1. Weight Loss

The benefits of lemon water for weight loss are very popular in the health world.

Several myths and facts are present about the effectiveness of this home remedy in weight management.

On an empty stomach, drinking lemon water may reduce excess body fat.

The water-soluble fiber pectin of lemon juice with water fills the satiety and can suppress appetite.

On the other hand, the polyphenolic antioxidants of lemon juice help to burn fat and promote weight loss.

The Benefits Of Lemon Water
lemon water for weight loss


Regular consumption of lemon water in the morning may increase the metabolism of our bodies and may reduce excess body weight.

Another benefit of lemon water is its fewer calories.

So, try to avoid mixing refined sugar, and soda water and always consume it with fresh as well as lukewarm water for a better result.


Read more: Top 10 Breakfast Foods For weight Loss

 

2. Promotes Digestion

For those who are suffering from indigestion, the benefits of lemon water are very helpful to them.

It increases the production of bile, which breaks down foods, dietary fat, and helps our bodies to digest food better.

The pectin of lemon juice exerts laxative property.

So, pectin helps to prevent constipation, irritable bowel syndrome (IBS), and other digestive problems.

However, lemon is acidic in taste but surprisingly lemon juice helps to reduce heartburn.


Read more: 12 Foods To Improve Digestion

 

3. Improves Heart Health

Lemon juice contains very low sodium and higher amounts of potassium.

So, the benefits of lemon in water are quite popular for a healthy heart.

Dietary potassium in lemon water may control blood pressure properly.

The Benefits Of Lemon Water
lemon water improves heart health


On the other hand, bioflavonoids can reduce bad cholesterol levels (LDL), prevent atherosclerosis, stroke, and other cardiovascular diseases.

The antioxidant activity of lemon water prevents the oxidation of LDL and lowers oxidative damage in the heart.


Read more: Top 12 Healthy Food For Your Heart

 

4. May Prevent Cancer

Due to the presence of bioflavonoids, vitamin C & their antioxidant nature, lemon water can prevent oxidative stress as well as lower the risk of cancer.

Free radicals are produced from the natural metabolism of our bodies as well as environmental exposure and can trigger various types of cancer.

Vitamin C, hesperidin, naringin, and cryptoxanthin scavenge free radicals and protect us.

Lemon water is an alkaline drink, that neutralizes acidic levels of the body and discourages the growth of cancer cells.


Read more: Top 10 Antioxidant-rich Foods

 

5. Detoxification & Rehydration

This miracle drink helps to flush out the toxins from our bodies as well as promotes natural detoxification in the liver.

Vitamin C and other antioxidants also throw out free radicals from the body.

On the other hand, water is the best fluid for rehydration and the basic ingredient of this home remedy is fresh or lukewarm water.

The Benefits Of Lemon Water
lemon water for rehydration


Dietary mineral-rich lemon juice with water maintains the electrolyte balance of our bodies and retains water to stay hydrated as well as refresh.

In the summer, it can prevent heatstroke. So, add this magic drink to your morning diet.


Read more: Top 9 Probiotic Foods & Their Health Benefits

 

6. Reduces Inflammation

Another lemon water benefit is the prevention of inflammation. Its anti-inflammatory effect may reduce normal as well as chronic inflammation.

It can prevent joints inflammation, help to reduce pain and swelling of gout.

Additionally, certain inflammatory health issues, such as diabetes and arthritis may also reduce by this drink.


Read more: Top 11 Zinc-rich Foods & Their Health Benefits

 

7. Enhances Mood

It is a mood enhancer and refreshing agent.

The magnesium, folate, and potassium of lemon water help the brain and nervous system function properly.

This drink can increase concentration and lower fatigue when you are at your work.

On the other hand, it boosts our energy levels by promoting cognitive health, lowering anxiety and mental stress.


Read more: Top 9 Foods For Your Better Health

 

8. Prevent Kidney Stones

Kidney stones are the small lumps of waste products of urine, which are deposited in hard and crystalline forms.

A lack of water in the body and too much acidic urine are the common causes of the formation of stones in our kidneys.

Here is the importance of lemon water. The citrate ingredient of lemon reduces the acidic nature of urine and makes it more alkaline.

On the other hand, this rehydrating beverage increases the volume of urine and triggers the frequency of urination.

The more alkaline urine, as well as frequent urination, are unfavourable to the formation of kidney stones.


Read more: How To Prevent Heart Attacks

 

9. Promotes Hair & Skin Care

The benefits of lemon water for skin as well as hair are quite popular.

Vitamin C and other bioflavonoids scavenge free radicals and prevent oxidative skin cell damage.

So, the regular consumption of lemon water helps to reduce acne, wrinkles, blackheads and gives you healthy, glower skin.

The Benefits Of Lemon Water
lemon water & skin care


Additionally, vitamin C boosts the production of natural collagen in the body, which maintains skin texture and delays skin aging.

On the other hand, plant compounds of lemon juice protect our hair from UV exposure.

 

10. Increases Oral Hygiene

Increasing mouth hygiene is another vital benefit of lemon water.

Vitamin C prevents scurvy, mouth ulcers and bleeding from gums.

Lemon water triggers saliva secretion, prevents a dry mouth, and freshens breath. So, it is a natural mouth freshener.

Regular consumption of this beverage ensures your overall oral care.

 

 

Side Effects Of Lemon Water

 

Drinking lemon water in the morning is generally safe. But excess consumption may produce some side effects. They are:

1) Excess amounts of lemon juice can cause hyperacidity, heartburn, nausea and vomiting.

2) The citric acid of excess lemon juice can trigger decay of the dental enamel layer.

3) More water intake with lemon may cause excess urination and may arise a chance of dehydration.

 

 

Now, The Conclusion

 

Lemon water protects our bodies in several ways. The benefits of lemon water majorly depend on its wide nutritional profile.

It can promote weight loss, improves heart health, control blood pressure and of course, it is a potent source of vitamin C.

According to health experts, vitamin C can prevent common colds, flu and has been proven to shorten the duration as well as the severity of various infections.

This miracle beverage helps to reduce respiratory illnesses, like allergies, asthma, etc. It boosts our natural immunity.

Making lemon water is very easy and convenient. Simply mix lemon juice with fresh cold or lukewarm water.

You can choose ginger, honey, or mint leaf with this drink as per your preference.

Lemon water with honey also provides various health benefits.

 

 

Thank You.

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Wednesday, April 13, 2022

Top 11 Health Benefits Of Garlic That Will Surprise You

Top 11 Health Benefits Of Garlic That Will Surprise You

 

 

Overview

 

Do you know, what are the benefits of garlic? What is the nutritional profile? How can it improve our heart health? Is it a natural antibiotic?

 

The Health Benefits Of Garlic
health benefits of garlic

Today we will discuss all the health benefits of garlic, its nutritional value, its medicinal properties, the benefits of garlic on empty stomach, and more.

Garlic is a medicinal herb with several health benefits!

Its nutritional profile, benefits, and medicinal uses are quite popular in the modern world.

Garlic is well known perennial plant with fleshy leaves and bulbs.

Belonging to the Amaryllidaceae family, the botanical name of this herb is Allium sativum. It is a species of the onion genus.

This herb is native to Central and Middle East Asia, but currently, it is cultivated all over the world.

Several plant compounds and nutrients are responsible for the medicinal qualities of garlic.

Some plant compounds of garlic also exert broad-spectrum antimicrobial activities.

Before the invention of modern antibiotics, this medicinal herb was used to treat various diseases, such as typhoid, cholera, influenza, fever, etc. in Europe.

Since then, it has been known as a natural antibiotic.

During the first world war, Russian troops consumed large quantities of garlic to prevent infections due to their war injuries and it was regarded as Russian penicillin.

It has been used for thousands of years in ancient Egypt for both cooking and therapeutic purpose.

 

Read more: Top 10 Healthy Foods For Our Brain

 

Nutritional Value Of Garlic

 

The nutritional profile of garlic is quite impressive. It is loaded with various plant compounds as well as nutrients.

Every 100 gm of garlic contains very low in calories, carbs 33 gm, Protein 6.3 gm, fat 0.5 gm, and dietary fiber 2-2.1 gm.

On the other hand, it is a significant source of some minerals.

Garlic is rich in potassium 400 mg, calcium 180 mg, phosphorus 153 mg, magnesium 25 mg, zinc 1.15 mg, manganese 1.65 mg, and selenium 14 micrograms.

The Health Benefits Of Garlic
nutritional value of garlic


The plant compounds are responsible for the health benefits of garlic. These are allicin, allyl-methyl sulfide (AMS), diallyl disulfide (DADS), diallyl trisulfide (DAT), and s-allyl cysteine.

Quercetin is also present in garlic in an adequate amount. It also contains vitamin B and C.

The proper serving size is 2-3 cloves in a day for a normal individual. Each segment of garlic bulbs is known as a clove.

One garlic clove (standard size 3 gm) comes with 4.5 calories, carbs 1 gm, Protein 0.2 gm, and fiber 0.06 gm.

The same serving provides 2% manganese, 1% selenium, 1% vitamin C, and 2% vitamin B6 of the daily value.

The supplementation of garlic (capsule or powder) should not be more than 600-900 mg per day or as per the physician’s direction.

 

Read more: Top 9 Foods For Your Better Health

 

Benefits Of Eating Garlic

 

From Ayurveda to the fitness world, garlic is always uses as a medicinal herb and the health benefits of garlic are well documented.

From cardiac health to weight loss, cancer to diabetes, antioxidant to antimicrobial effects, it provides more.

 

1. Natural Antibiotic

The most important and common health benefit of garlic is its antimicrobial quality.

The antimicrobial effects of garlic were mentioned in the research of Louis Pasteur, and allicin is responsible for it.

The study shows that only 1 mg of allicin is equivalent to 15 units of penicillin.

So, garlic can prevent infection of E. coli, staphylococcus, pseudomonas, salmonella typhi, etc. pathogenic organisms.

The daily supplementation of garlic may reduce common cold sickness by up to 63% and lower the duration of symptoms from 5 days to 1.5 days.

It also has antiviral effects and can prevent infection of influenza. A high dose of supplement aged garlic extract (AGE) can reduce the number of sick days of flu.

Campylobacter bacterium is one of the common causes of intestinal infections and DADS of garlic is 100 times more effective against this pathogen as compared to some modern antibiotics.

In addition, garlic can prevent fungal infection in the skin through topical use.

 

Read more: How To Increase Immunity During COVID-19

 

2. Antioxidant Effects

Garlic contains a ton of antioxidants. Selenium and vitamin C are responsible for the antioxidant effect.

Every 100 gm of garlic contains 5346 units of antioxidants, which protect from free radical and oxidative damage.

Free radicals trigger several health issues, such as cancer, diabetes, heart disease, early aging, etc. Garlic can prevent all of these.

On the other hand, garlic also protects from neurodegenerative diseases, such as dementia, Alzheimer’s, etc.

 

Read more: 8 Health Benefits Of Antioxidants

 

3. Improves Heart Health

Cardiovascular problems are becoming more common health issues in the modern world.

Nowadays, studies found that it has potent medicinal properties that can improve our cardiac health.

The low sodium and high potassium content of garlic may help to control blood pressure.

According to studies, regular consumption of 1-2 cloves of garlic can reduce hypertensive heart problems by up to 15%.

The Health Benefits Of Garlic
garlic for healthy heart


Another study found that 600-1500 mg of AGE supplement for 24 weeks was as effective as the prescription drug atenolol in lowering blood pressure.

On the other hand, the plant compound diallyl trisulfide (DAT) of this heart-healthy food reduces bad cholesterol and increases HDL levels.

DAT also helps to keep triglyceride levels normal and protects our heart from atherosclerosis, heart attack, stroke, etc.

Garlic also promotes NO production and maintains the elasticity of the blood vessels. The vasodilation effects of NO keep the blood circulation normal.

The anticoagulation nature of this medicinal herb prevents the breakdown of platelets inside the blood vessels and prevents blood clotting.

It acts as a blood thinner and ensures proper blood circulation throughout our body.

 

Read more: How To Prevent Heart Attacks

 

4. May Prevent Cancer

Cancer preventing quality is one of the vital health benefits of garlic.

The organo-sulfur plant compounds, such as allicin, and DAT act as carcinogen blocking agents.

Antioxidant Quercetin also prevents oxidative stress and exerts anticancer effects.

The organo-sulfur compounds destroy glioblastoma cells, these are deadly brain tumor cells.

Generally, DAT is most effective in the prevention of brain tumors.

Regular intake of this medicinal herb reduces the harmful effects of aflatoxin, nitrosamine, etc. carcinogens and prevents tumors in the GI tract.

Additionally, garlic can prevent breast, colon, and rectal cancer.

According to a study, those who consumed garlic for the last 7 years, at least twice a week, had 40-44% fewer chances of lung cancer.

 

Read more: Top 10 Antioxidant-rich Foods

 

5. Prevents Respiratory Infections

The prevention of respiratory infections is another vital health benefit of garlic.

When our respiratory tract gets infected, it does not function properly, the person suffers from a hypoxic condition and has trouble breathing.

The Health Benefits Of Garlic
garlic & respiratory health


This natural antibiotic herb prevents our respiratory system from infections and those harmful effects.

On the other hand, garlic can prevent allergies, common cold, fever, etc.

Garlic extract mixed with honey and green tea may reduce the painful effects of asthma and bronchitis in regular consumption.

 

Read more: 9 Harmful Effects Of Smoking

 

6. Natural Immune Booster

Generally, selenium and magnesium act as a cofactor of glutathione peroxidase and superoxide dismutase enzymes respectively.

Both of these enzymes are antioxidants and promote a defence mechanism of our bodies.

A recent study shows that garlic can enhance the action of T lymphocytes, macrophages, and increases the number of natural killer cells (NK cell).

So, the immunity-boosting role of garlic is as important as its antimicrobial, and antioxidant effects.

 

Read more: Top 11 Zinc-rich Foods & Their Health Benefits

 

7. Detoxifies Our Body

Garlic has the ability to detox heavy metals from our bodies.

The sulfur compounds of garlic can protect against organ damage from toxic heavy metals.

A study conducted on 117 people showed that this medicinal herb can reduce the levels of metal lead in the blood by 19%.

The Health Benefits Of Garlic


On the other hand, garlic extract has a protective ability from gamma radiation and may protect from chromosomal damage.

This herb also reduces many clinical signs of toxicity.

 

Read more: Top 12 Health Benefits Of Blueberries

 

8. Improves Bone Health

The health benefits of garlic in the prevention of bone loss are not well documented.

However, animal studies have shown that garlic increases estrogen levels and minimizes bone loss in females.

A study in menopausal women found that regular consumption of 2 gm of garlic (or dry garlic extract) significantly reduced a marker of estrogen deficiency.

So, garlic supplements can be effective for the bone health of elderly women.

On the other hand, allium foods, such as garlic and onions also have protective effects against osteoarthritis.

 

Read more: Top 12 Health Benefits Of Almonds

 

9. Good For Digestion

The benefits of garlic on empty stomach are quite popular among health-conscious people.

It is very effective for preventing as well as curing several diseases.

This herb promotes the proper functioning of the bladder and liver. It triggers appetite and improves digestion.

Garlic can help to control stress and prevents excess acid secretion in the stomach due to an imbalance of the gut-brain axis.

According to research, the organo-sulfur compound DADS have protective effects against alcohol-induced liver injury.

The antioxidants of garlic also protect the GI tract from oxidative cell damage and inflammation.

 

Read more: Top 12 Foods To Improve Digestion

 

10. Improves Athletic Performance

Do you know, this medicinal herb was one of the earliest performances enhancing stuff!

Traditionally, garlic was used to cure fatigue and enhance the workability of employees.

In ancient Greece, garlic was given to Olympic players.

For people with cardiac issues, who consumed garlic oil for six weeks their exercise capacity was found to be improved.

The overall health benefits of garlic could help you live longer.

 

Read more: Top 14 Health Benefits Of Pomegranate

 

11. Good For Skin & Hair

Garlic health benefits are also popular in the beauty world.

The antioxidant effects protect hair and skin cell from free radical damage as well as environmental exposure.

The Health Benefits Of Garlic
garlic & skincare

On the other hand, garlic prevents the breakdown of collagen protein in the body, maintains skin elasticity and texture.

This herb can delay aging and also lower signs of aging.

It protects the skin from fungal infections and provides relief from several skin diseases, like eczema.

 

Read more: Top 9 Probiotic Foods & Their Health Benefits

 

Aged Garlic Extract (AGE)

 

The health benefits of garlic are already discussed, but due to its pungent flavor and taste, many people do not like to consume raw garlic.

For this reason, many pharmaceutical and Ayurveda companies make garlic dry powder, pills as supplements.

The Health Benefits Of Garlic
Aged Garlic Extract


However, the medicinal compounds are short-lived and they break down quickly.

So, the health benefits of garlic supplements are less than that of raw form. AGE was created to solve this problem.

To prepare AGE, garlic is cultivated by organic farming, and then stored in an aqueous ethanolic solution inside a steel tank for up to 20 months.

So, the overall health benefits can be preserved by AGE, but the anticancer property is lost.

 

 

Precautions

 

According to the USFDA*, it is a GRAS** listed food.

But there are some precautions to be taken during the consumption of raw garlic or supplements.

1) Garlic can reduce the effectiveness of anticoagulants and anti-HIV drugs.

2) It also reduces the activity of some anticancer drugs, glucocorticoids, and calcium channel blockers.

3) It can reduce the effects of estrogenic pills or contraceptive pills.

4) Excess consumption of supplements or raw garlic can cause heartburn, nausea, vomiting, headache, etc.

 

*USFDA is the Food and Drug Administration Of the USA

**GRAS means Generally Recognized As Safe

 

 

Now, The Conclusion

 

All the health benefits of garlic conclude its significant role in the health world as well as Ayurveda.

It is very easy to incorporate into your daily diet. Cooked or semi-cooked garlic is used in soups, sauces, etc.

The strong taste of garlic adds a pungent and unique flavor to the recipes.

You can use whole cloves, smooth pastes, dry powder, extract and garlic oil.

The benefits of garlic oil are also important to our health. It is used for fighting fatigue.

Garlic oil is topically used to treat fungal infections on the skin, nails, warts, etc.

On the other hand, lukewarm water with garlic extract and lemon juice may provide several benefits.

According to health experts, 2-3 garlic cloves in a day can reduce the excess fat by promoting the metabolism of the body.

Quercetin and allicin play a vital role in weight loss.

Regular consumption of 2-3 cloves may prevent prostate enlargement.

Recent studies suggest that this medicinal herb increases ferroprotein production in the blood, keeps the iron level normal and prevents iron-deficient anemia.

So, from heart health to cancer prevention, antimicrobial effects to skincare, garlic is considered a wonder herb.

Always try to consume fresh and raw garlic instead of processed supplements.

 

Thank You.

Stay Connected To Healthcopia.

Stay Healthy, Be Wealthy.

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