Top 10 Superfoods for Healthy Kidneys

A healthy kidney is as important as a healthy heart. Kidneys filter out the waste and extra water, and remove harmful toxins from the body in the form of urine. In addition, kidneys help maintain a balance of electrolytes and other fluids in your body.

Kidney problems can cause difficulty urinating, puffiness around the eyes, and swollen feet and hands. A person who has kidney problems is also at higher risk of developing heart disease.

According to the National Kidney Foundation, more than 26 million adults in America suffer from some kind of kidney disease

Eating the right foods help organs, including your kidneys, function properly. Certain superfoods rich in antioxidants like flavonoids, lycopene, beta-carotene and vitamin C promote kidney health.

Antioxidants can help slow or stop the rate of oxidation caused by free radicals, which is one of the main causes of kidney problems.

Here are the top 10 superfoods for healthy kidneys.

1. Cabbage

Cabbage improves kidney functioning and is most commonly used as a natural medicine to repair and nourish the kidneys. It is an essential food for anyone suffering from kidney problems.

Cabbage is packed with phytochemicals that help break up free radicals before they can do damage. Also, it is high in vitamins B6, C and K, along with fiber and folic acid. Low in potassium, cabbage makes a great addition to a dialysis diet. You can enjoy this vegetable steamed or boiled.

2. Berries

Being excellent sources of manganese, vitamin C, fiber and folate, different types of berries like strawberries, cranberries, raspberries and blueberries are good for your kidneys. The antioxidant as well as anti-inflammatory properties in these berries help reduce inflammation and improve bladder functioning.

You can choose fresh, frozen or dried berries and eat them raw or add them to your favorite cereal or smoothie to promote kidney health.

3. Fish

Fish contains omega-3 fatty acids that reduce inflammation in the body and hence protect the kidneys from various diseases. Also, fish is a good source of high quality protein.

According to a 2008 study published in the American Journal of Kidney Diseases, consumption of fish helps lower abnormal levels of protein in urine in people suffering from diabetics.

Get Glowing Skin with This Powerful Juice

Lifestyle factors, such as your eating habits, drinking habits, sleep pattern, hygiene habits and exercise routine, have a direct impact on how your skin looks.

In particular, the food you eat and the nutrition that your body gets (or doesn’t get) from your diet will be reflected in your facial skin.

So, if you wish to rock a glowing, radiant skin that can make you stand out in a crowd, you can include a powerful juice in your daily diet. You just need some readily available ingredients and a juicer or food processor to make it.

This powerful juice recipe includes a variety of healthy fruits and vegetables. For best results, make sure you opt for organic produce.

Beetroot: Being rich in antioxidants, it protects the skin from premature aging signs by neutralizing free radicals. Plus, it aids in detoxification and helps purify your blood, which in turn gives a healthy glow to the skin.

Carrot: The high vitamin A and other antioxidants in carrots keep your skin healthy, vibrant and glowing. They even protect your skin from the damage caused by the sun’s harmful ultraviolet (UV) rays.

Cucumber: This water-rich fruit keeps the skin hydrated. Also, the trace mineral silica in cucumbers rejuvenates skin and helps maintain elasticity.

Apple: Being rich in vitamins A, B and C, as well as beta-carotene and antioxidants, apples help maintain healthy and younger-looking skin.

Pomegranate: The vitamin C in pomegranates promotes collagen formation, which helps delay skin sagging and wrinkling.

Orange and lemon: The strong anti-inflammatory and antioxidant properties in oranges and lemons help fight signs of aging and prevent skin damage caused by exposure to the sun and environmental pollution. They even aid detoxification, which is important for clear and beautiful skin.

Ginger: Rich in antioxidants, vitamins and minerals, ginger promotes a smooth and clear skin. It even aids in weight loss.

Watermelon: This summertime favorite has almost 92 percent water content that helps keep your body hydrated. Plus, the compound lycopene in it neutralizes free radicals and protects the skin against UV light.

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Here’s the recipe for a powerful juice that will give you glowing skin.

Things you’ll need:

Ingredients:

• Beetroot
• Carrot
• Cucumber
• Apple
• Pomegranate
• Ginger
• Orange
• Watermelon
• Mint Leaves
• Lemon

Appliances and utensils:

• Juicer
• Pitcher
• Knife and cutting board
• Peeler
• Blender
• Measuring cup

Steps

1. With a juicer, extract the juice of 1 large beetroot or 2 small beetroots (peeled and cut into pieces).

2. Next, put 2 small carrots (peeled) through the juicer.

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3. Next, juice 1 cucumber (peeled).

4. Then, extract the juice of 1 large apple (cut into small pieces or slices).

5. Next, put the arils of half a pomegranate through the juicer.

6. Now, extract the juice of a thumb-size piece of ginger root (skin removed).

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7. Finally, it’s time to put 1 large or 2 small oranges (peeled) through the juicer.

At this point, you can add a little lemon juice and enjoy your freshly extracted juice, or continue with the remaining steps.

8. Pour the entire jug of mixed fruit juice into a blender.

9. Put ½ cup watermelon cubes (remove the black seeds) in the blender.

10. Add a handful of fresh mint leaves, too.

11. Next, add the juice of half a lemon.

12. Finally, add some crushed ice to make the juice slushy. Blend the ingredients for a few seconds.

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Top 10 Superfoods That Improve Breast Milk Supply

Breastfeeding is one of the best gifts that a new mother can give to her newborn baby.

Breast milk is highly nutritious for babies, with an optimal balance of fat, sugar, water and protein. All these nutrients are essential for a baby’s physical and mental development.

Breastfeeding also reduces a baby’s risk of developing asthma or allergies, respiratory illnesses and frequent ear infections. It even helps develop a physical and emotional bond between the mother and baby.

Nursing mothers benefit, too. Many experience less blood loss following delivery, better uterus shrinkage, weight loss and less postpartum depression. It also reduces the risk of breast cancer, cardiovascular disease and rheumatoid arthritis.

The World Health Organization (WHO) supports breastfeeding until the baby reaches 6 months of age because of all the benefits.

Breast milk changes in volume and composition according to the time of day, frequency of nursing and the age of the baby, so it is important for nursing mothers to take special care with their diet.

Traditionaly, people use warm compresses, barley water, milk, fennel tea, cumin seed tea as well as garlic to boost milk production.

Also, there are certain galactagogue or lactogenic foods, which help increase the supply of breast milk as well as its quality.

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Here are the top 10 help improve breast milk supply.

1. Oatmeal

Oatmeal can also help nursing mothers increase the quantity as well as quality of their breast milk. It stimulates the production of oxytocin, a hormone that helps with the birthing process, bonding with the baby and milk production.

It also helps prevent iron-deficiency anemia, which is common in new moms.

A warm bowl of oatmeal also serves as a comfort food for many women who suffer from stress and depression after childbirth.

This natural whole-grain, high-fiber food is easy to prepare and easily digested. Quick oats and steel-cut oats are healthy choices, but avoid prepackaged instant oatmeal, which usually contains extra salt and sugar.

Top your cooked oatmeal with a spoonful of raw honey, cardamom, chopped nuts, berries or saffron to enhance the taste as well as nutritional profile. You can even enjoy oatmeal biscuits or cookies.

2. Almonds

Almonds and other nuts, such as walnuts and cashews, are super healthy for nursing mothers. Almonds are packed with protein, fiber, vitamins, minerals and antioxidants that are important for the overall health of the mother as well as her newborn baby.

They are also a good non-dairy source of calcium. In addition, the monounsaturated fats in almonds increase the richness of breast milk. They even make a healthy snack to help you stay satisfied between meals.

Enjoy 5 or 6 soaked almonds daily, but avoid roasted and salted varieties.

Note: Do not eat almonds if you have a history of nut allergies.

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3. Coconut Oil

Extra-virgin coconut oil is also considered healthy for both pregnant and nursing mothers. It contains essential fatty acids such as omega-3 fatty acids that aid the production of hormones responsible for breast milk production.

In fact, these essential fatty acids help in producing fattier and more nutritious breast milk.

Plus, coconut oil has immune-boosting properties and can provide the new mother the much needed energy required to take care of the baby.

Breastfeeding mothers should aim to eat 1 to 3 tablespoons of coconut oil a day. You can also use it to make salad dressings and dips.

4. Oranges

The high vitamin C content of oranges is important for breast milk supply. A 2002 study published in the Food and Nutrition Bulletin notes that the vitamin C content of breast milk is significantly correlated with the mother’s intake of vitamin C.

The study highlights the need to increase the consumption of vegetables and fruits rich in vitamin C.

Oranges are also packed with other nutrients, such as vitamins A and B, calcium, magnesium, potassium and phosphorus. It is great for strengthening the immune system and recovering from weight gain due to pregnancy.

While nursing, drink about 2 glasses of orange juice daily. For better output, try calcium-fortified orange juice. Along with orange juice, opt for water, soup and skim milk to keep your body hydrated.

Note: Avoid drinking too much orange juice, as the citric acid can make your baby fussy or gassy.

5. Fenugreek

Fenugreek, both the seeds and leaves, works as an excellent galactagogue to stimulate breast milk secretion. The choline in it ensures proper development of newborn babies. Plus, this herb contains a generous amount of iron, fiber, calcium, and various vitamins and minerals.

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It even helps alleviate common post-delivery problems, such as flatulence and body aches.

Drink a cup of fenugreek tea daily. To make the tea, soak 1 tablespoon of the seeds in a cup of water overnight and boil the solution in the morning.

You can also add a little fenugreek seed powder to your soups or smoothies, as well as add fresh and tender fenugreek leaves to your soups, stews or salads.

Note: Do not consume fenugreek if you are diabetic or suffer from peanut allergies. It is also not recommended during pregnancy.

6. Eggs

This tasty and versatile food is great for nursing mothers. Eggs are rich in protein, lutein, vitamins B12 and D, riboflavin, folate and choline.

A 2013 study published in the American Journal of Psychiatry notes that increasing intake of choline during pregnancy and breastfeeding may protect infants from future illness by promoting normal brain development.

Earlier, a 2009 study published in Nutrition Review found that mean choline intake for older children, men, women and pregnant women are far below the adequate intake level established by the Institute of Medicine.

Egg yolks are one of the few foods rich in vitamin D, which is important for newborn babies. The good quality protein in eggs has a perfect balance of all the essential eight amino acids.

Include a couple of eggs in your diet daily. You can prepare them in a variety of ways, including scrambled, hard boiled or in an omelet or egg salad.

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7. Salmon

Fish, especially salmon, should be included in the diet of pregnant as well as nursing mothers. Salmon is an excellent source of protein and DHA, a type of omega-3 fatty acid that is important to the development of a baby’s nervous system. Salmon also contains vitamin D, of which many women are deficient.

According to a 2012 study published in the Journal of Nutrition, consumption of salmon during pregnancy results in significantly improved quality of breast milk during early lactation.

Eating 2 portions of salmon per week during pregnancy improves the supply of important fatty acids to newborns.

Interestingly, a 2014 study published in Behavioural Brain Research highlights the antidepressant-like effects of omega-3 fatty acids in postpartum-induced rats.

It helps reduce the levels of corticosterone and pro-inflammatory cytokines, which were observed to be increased in these rats.

Enjoy 2 servings of salmon per week, either baked or grilled. Opt for wild salmon as opposed to farm raised, which may be high in mercury.

8. Carrots

During pregnancy and through the breastfeeding period, women should reach for vitamin A-rich foods like carrots. Vitamin A aids in the healthy development of the fetus and the newborn, with lung development and maturation being particularly important.

A 2001 study published in the Journal of Nutrition notes that supplementing lactating women with puréed papaya and grated carrots helps improve vitamin A level. This study reinforces the importance of plant-based foods to prevent vitamin A deficiency.

Another 2007 study published in the European Journal of Nutrition highlights the importance of beta-carotene as a source of vitamin A with special regard to pregnant and breastfeeding women.

Plus, carrots contain alpha- and beta-carotene, which are believed to promote breast tissue health and lactation.

Include carrots in your salads or soups, or start your day with a glass of fresh carrot juice. In addition, a poultice of raw carrots applied to the breast can treat uncomplicated breast engorgement during breastfeeding.

Top 10 Superfoods for New Mothers

Following a healthy diet is very important during pregnancy. It is also important for new mothers to eat healthy after the baby is born. It will help you recover from labor and cope well with the new stress and pressure of motherhood.

A good diet is especially important if you are breastfeeding to ensure that your baby gets all the important nutrients required for proper growth and development. Plus, a balanced diet will help your body produce breast milk and replenish nutrients that you have lost for the benefit of your baby.

The length of time to breastfeed can vary. The American Association of Pediatrics suggests that babies be breastfed for a minimum of one year, while the World Health Organization recommends exclusive breastfeeding for the first six months.

Breastfeeding reduces your baby’s risk of developing asthma or allergies, respiratory illnesses, frequent ear infections, and other ailments. Plus, it will help you and your baby develop a bond.

To make sure you and your baby get all the nutrients you both need, include some superfoods in your diet during the postpartum period.

Here are the top 10 superfoods for new mothers.

1. Eggs

Eggs are an excellent source of good quality protein with the ideal balance of amino acids. This will provide you strength and stamina to take care of yourself as well as your baby.

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Egg yolks are also one of the few natural sources of vitamin D, an essential nutrient to keep your bones strong and help your baby’s bones grow. Plus, the choline in eggs is crucial for building the memory center of a baby’s brain.

Eat one to two eggs daily. You can have them scrambled, hard boiled or in an omelet.

2. Oatmeal

Oatmeal is one of the most popular lactogenic foods. This natural whole-grain, high-fiber food is easily digestible. It is very useful for new mothers suffering from postnatal constipation, a very common condition.

Its high iron content also helps prevent iron-deficiency anemia, also very common in new mothers. Plus, oatmeal helps increase breast milk supply.

Freshly cooked oatmeal can be topped off with a spoonful of raw honey, cardamom, saffron or some fresh fruits to increase its nutritional value. A warm bowl of oatmeal will also help you relax and cope with stress.

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3. Salmon

Salmon is extremely good for new mothers due to its amazing nutritional value. It is a fatty fish containing a high amount of a fat called docosahexaenoic acid (DHA). DHA helps in the development of your newborn’s nervous system.

Salmon is also high in protein and vitamin B12. Plus, salmon has been found to help prevent postpartum depression.

Enjoy two main servings of salmon per week. Opt for wild salmon when possible and fresh rather than frozen.

4. Brown Rice

Healthy, whole-grain carbohydrates like brown rice is something that all new mothers should include in their diet. Brown rice will help keep your energy level up and your blood sugar level consistent.

Plus, it has more fiber and other essential nutrients than white rice. It will also help increase breast milk supply and quality.

Before making brown rice, soak the grains for a few hours. This will make it easier to digest and more nutritious.

5. Blueberries

All new mothers should include blueberries in their diet. This antioxidant-rich fruit helps destroy free radicals and keep you and your baby free from many diseases.

Also, blueberries have all the important vitamins and minerals that a nursing mother needs. The healthy dose of carbohydrates in blueberries is also great for boosting energy.

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Top 10 Superfoods to Build Muscles

If you want to add more muscle mass to your body frame, muscle strength exercises are essential. Regular workouts will stimulate your muscles to grow bigger and help build the type of muscles you want.

But vigorous workouts alone will not get you to your goal. You also need to eat the right foods. The foods you eat for meals, snacks and immediately after workouts have a huge impact on how your muscles are building.

To build muscles and lose fat, you need to follow a strict diet plan. You must include foods that contain protein, healthy carbohydrates and healthy fats. Other nutrients that you need to build muscles are magnesium, potassium, copper, selenium, calcium, iron and different vitamins.

Here are the top 10 superfoods to build muscles.

1. Eggs

Egg whites contain protein, which is the building block of muscles. In fact, they contain high quality protein with all nine essential amino acids needed for optimal muscle recovery and building, as well as valuable minerals like calcium, zinc and iron.

Egg yolks are a rich source of vitamins, including A, E, K and a range of B vitamins like B12, riboflavin and folic acid. All these nutrients are essential for speeding up your metabolism and turning fat into energy.

Eat one or two eggs daily to build muscles and remain healthy. You can cook eggs in several ways like boiled, scrambled or pouched. Egg whites, especially from hard-boiled eggs are usually preferred.

2. Chicken Breast

Another superfood to get lean muscle is chicken breast. It is a great source of lean protein, which is easily synthesized to repair muscle tissue and other cells damaged during hard training.

It also has a host of other bodybuilding-friendly nutrients like niacin, vitamin B6, iron, selenium and zinc.

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Baked, roasted or grilled chicken breast dishes are the best options to get lean muscle-building protein in your diet. You can also have chicken breast in soups and salads. Be sure to eat it without the skin.

3. Milk

Milk is another good muscle food. It has two high quality proteins – whey and casein. Whey protein is quickly broken down into amino acids and absorbed into the bloodstream. Casein, on the other hand, is digested slowly, giving the body a steady supply of smaller amounts of protein for a longer period of time.

Milk is also loaded with vitamins and minerals, good carbohydrates and fats that your body needs to build muscles. Plus, being an electrolyte, milk helps replenish what is lost in sweat during workouts and keeps your body hydrated

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Drink a glass of skim milk after each workout. Some studies suggest drinking chocolate milk post workout because it has an ideal carbohydrate-to-protein ratio. It should be taken in moderation, though.

4. Salmon

Fish, especially salmon, is considered one of the best foods for muscle building. Salmon can help you build lean muscle and burn fat because of its unique combination of long-chain omega-3 fats EPA and DHA, B vitamins and high quality protein.

It also has other nutrients like magnesium, selenium, calcium and iron that aid lean muscle building, repair and recovery.

Eat some grilled salmon with a salad or green vegetables once or twice a week. If possible, opt for wild salmon. If you don’t like fish, you can take a fish oil supplement.

5. Quinoa

As quinoa is high in protein and low in calories, it is an ideal food for building lean muscle. The protein it contains is made up of all nine essential amino acids, which means it’s a complete protein that will help build and repair muscles.

Quinoa also is high in fiber, riboflavin, calcium, vitamin E, iron, potassium, phosphorus, magnesium, folic acid and beta-carotene.

Plus, the ecdysteroids present in quinoa encourage increased muscle mass and help reduce fat mass. In addition, it is gluten free and cholesterol free.

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Quinoa tastes great and is easy to cook. You can include it in your soups and salads and even cook it with meat and green vegetables. Try to eat quinoa after your workout to help build muscle.

6. Legumes

If you are serious about building muscle, you must include more legumes in your diet. Legumes of different kinds are highly nutritious sources of protein, complex carbohydrates and fiber.

Protein helps build and maintain muscle strength. Fiber is essential for proper insulin response, which aids in absorption and use of various nutrients. Complex carbohydrates provide a more stable and longer-lasting supply of energy for working out.

Some of the more common legumes include pinto beans, kidney beans, navy beans, lima beans, black beans, chickpeas, lentils and black-eyed peas. You can eat legumes in soups or salads.

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Top 10 Cancer-Fighting Superfoods

Cancer is a disease characterized by growth of abnormal cells that harm the body in various ways. There are more than 100 types of cancer, including breast, skin, ovarian, lung, pancreatic, colon, prostate and lymphoma. Each cancer has a different set of symptoms.

According to the American Cancer Society, cancer is the second most common cause of death in the U.S and as per United States Cancer Statistics: 1999–2011 Incidence and Mortality Web-based Report, more than 575,000 people die of cancer and over 1.5 million new cases are diagnosed each year in the U.S.

According to the World Health Organization (WHO), new cancer cases are expected to rise by about 70 percent over the next 15 to 20 years.

A few factors known to increase your risk of cancer include aging, excessive smoking, excessive alcohol intake, excessive exposure to the sun, obesity, exposure to harmful chemicals and secondhand smoke, and genetics.

While you cannot control hereditary and some environmental factors, you can still lower your risk of cancer by making healthy diet and lifestyle choices.

A well-planned diet can help prevent many cancers. In fact, there are many superfoods rich in antioxidants and phytochemicals that offer anti-cancer benefits.

Here are the top 10 cancer-fighting superfoods.

1. Broccoli

Eat your broccoli to reduce the risk of cancer. This cruciferous vegetable contains compounds called glucosinolates, which produce protective enzymes in the body.

One of these enzymes is sulforaphane that helps reduce cancer risk by flushing out cancer-causing chemicals. Sulforaphane also targets cancer stem cells that aid in tumor growth.

A 2011 study by scientists at the Linus Pauling Institute at Oregon State University concluded thatsulforaphane in broccoli helps prevent cancer.

Broccoli is effective in protecting against mouth, breast, liver, lung, bladder, esophageal and stomach cancers.

Eat about 2 cups of broccoli, boiled or steamed, 2 or 3 times per week.

2. Green Tea

Green tea is a popular beverage that can help reduce the risk of various cancers. The compounds found in green tea, such as catechins, xanthine derivatives, epigallocatechin-3-gallate (EGCG) and epicatechin, help prevent the development of cancerous cells. Green tea even helps prevent free radicals from damaging cells.

According to a 2008 review of studies on green tea and cancer prevention published in the journal Chinese Medicine, green tea demonstrates protective effects on gastrointestinal, breast, lung and prostate cancers. However, more prospective studies are needed.

Drink 3 to 4 cups of green tea daily to reap its anti-cancer benefits. You can even take green tea extracts after consulting your doctor.

3. Tomatoes

This juicy fruit is a good source of lycopene, a powerful antioxidant that helps fight cancer. Lycopene boosts the immune system and protects cells from damage.

It also stops abnormal cell growth. In addition, it is a good source of vitamins A, C and E, which prevent free-radical damage in the body.

In a 2013 study published in the Journal of Nutritional Science and Vitaminology, researchers found that men who ate more tomatoes and tomato-based products, both raw and cooked, were less likely to develop prostate cancer.

Tomatoes are also effective at reducing the risk of endometrial, breast, lung and stomach cancers.

Eat 1 cup of sliced tomatoes on a daily basis. To enjoy the maximum anti-cancer benefits, also include tomato sauce, paste and juice in your diet.

4. Blueberries

Blueberries are rich in cancer-fighting phytonutrients and antioxidants. These berries neutralize free radicals that can damage cells and lead to diseases including cancer. They also contain vitamins C and K, manganese and dietary fiber, which also help in lowering cancer risk.

A 2013 study published in the Anticancer Agents in Medicinal Chemistry journal supports blueberries as an anti-cancer fruit. It also states the need for more preclinical studies to highlight the cancer-preventive ability of blueberries.

These berries help reduce the risk of different types of cancer, including mouth, ovarian, colon, liver, prostate, lung, skin and breast.

To reap the anti-cancer benefits, eat ½ to 1 cup of fresh or frozen blueberries daily.

5. Ginger

Ginger also helps reduce the risk of various types of cancers. Its antioxidant property inhibits the growth of cancerous cells.

A 2007 study published in the BMC Complementary and Alternative Medicine journal demonstrates ginger’s ability to combat ovarian cancer. It works by blocking the cancer from growing, limiting its ability to spread.

Also, a 2012 study published in the British Journal of Nutrition found that ginger is effective in preventing prostate cancer.

This superfood can also prevent the onset of colorectal, lung, breast, skin and pancreatic cancers.

Drink 2 to 3 cups of ginger tea daily and include ginger in your cooking. If you prefer to take a supplement, always consult your doctor first.

6. Garlic

Garlic contains components like sulfur as well as arginine, oligosaccharides, flavonoids and selenium, all of which may be beneficial to reduce the risk of various cancers. Regular garlic intake can slow down the progression of cancerous cell growth.

A 2013 study by the American Association for Cancer Research concluded that there is a protective association between raw garlic intake and lung cancer.

Also, a 2000 study published in the American Society for Clinical Nutrition journal states that high intake of raw or cooked garlic imparts a protective effect against stomach and colorectal cancers.

For anti-cancer benefits, raw and cooked garlic are more effective than garlic supplements. So, start eating garlic to prevent this deadly disease.