7 Reasons Why Kiwis Are So Good For You!

This delicious fruit may be small, but don't let its size fool you - kiwis are packed with numerous health benefits. Take a look at the nutritious benefits of kiwis alongside some fantastic tips on how to select and use them too. 

Selecting and Storing Kiwis
• If purchasing kiwis to eat that day, or soon after, they should yield to a bit of finger pressure. If they are slightly harder, kiwis can be ripened by storing them at room temperature, away from the sun. 
• To quicken the ripening, store your kiwi in a paper bag along with a banana, apple or pear. 
• Once the kiwi is ripe enough to eat, keep it away from other fruit or store it in the fridge. Kiwi is very sensitive to the ethylene gas given off by other fruits, causing it to over ripen.

1. Kiwis are high in vitamins C and E

Just two medium kiwis contain 230 percent of the recommended daily allowance of vitamin C - almost twice the amount of an orange. Vitamin C is essential for the body as it helps boost the immune system, as well as fight stress and aging. Vitamin C also promotes wound healing, helps iron absorption and promotes healthy bones, blood vessels and teeth. Kiwis are also a good source of vitamin E - a potent antioxidant that helps lower cholesterol and boost immunity. 

2. They are high in serotonin
Kiwis contain a hormone called serotonin which is connected with digestive and cardiovascular functions. Serotonin boosts learning, memory and mood and helps regulate your appetite. This hormone is also responsible for falling and staying asleep. At the same time, serotonin is also responsible for keeping you alert in the morning. 

 

3. A great source of magnesium and potassium 
Kiwis contain 30mg of magnesium - a crucial mineral that promotes nerve and muscle function, Magnesium will also help boost your energy levels. The kiwi also contains more potassium than a banana - an essential mineral that helps manage blood pressure, along with a decreased risk of kidney stones, osteoporosis and stroke. 

4. Kiwis will help you breathe easier
The average adult takes over 20,000 breaths each day - that's a lot of work for your respiratory system. But, research indicates that kiwis may help lighten the load on your lungs. In one study, children who ate five to seven servings of kiwi or other citrus fruits per week experienced less wheezing that those who ate less than one serving per week. It was also noted that shortness of breath was reduced, as was severe wheezing and nighttime coughing. 

5. They can prevent age-related blindness
Kiwis contain a chemical called phytochemical lutein, which according to some studies can prevent age-related blindness. Lutein can also protect the eyes from different kinds of free radical damage. However, the body is unable to synthesize lutein, so it is therefore especially important to get plenty of foods that contain this chemical, and one way to go about it is to include a handful of kiwis into your daily diet. 

6. They are packed with fiber

Besides being fat-free, two servings of kiwi contains more fiber than most bran cereal. They are also a good option for people who need to manage their blood sugar - those that have a glycemic index of only 52. Kiwis are also a fresh and delicious way to maintain heart health, regulate digestion and manage cholesterol. 

7. They help fight heart disease
Eating two to three kiwis per day has shown to reduce blood clotting by 18 percent. They can also reduce triglycerides by 15 percent. One way to go about reducing blood clotting is to take aspirin. However, for a more natural alternative, kiwi has the same anti-clotting benefits with no side effects - and as you can see above, additional health benefits.

Get the most out of your kiwis
So, how can you add more kiwis into your diet? One of the best ways to go about it is to prepare a smoothie. The recipe is incredibly easy to prepare:

You will need:
• 2 kiwis
• 1 banana
• 2 cups fresh baby spinach (or another leafy green)
• 1/4 avocado
• 1/2 cup of water

Directions:
Simply add all the ingredients together into a blender and blend until smooth.

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5 Signs that Indicate Your Body Wants You to Cut Back on Salt!

If you've just been diagnosed with high blood pressure, this is one clear sign that you may be overdoing it on the salt. Yet, while salt may be the culprit of such a disease, it turns out that having too much salt in your meal may leave you feeling uncomfortable. Here are five, surprising, short-term symptoms that may occur within your body if you consume too much salt. 

1. Your ring finger feels too tight

YOUR RING FINGER FEELS TOO TIGHT

If the ring on your finger suddenly feels two sizes too small, it could very well be caused by water retention, which can happen when you load up on salt. The body works in a complex way. It must maintain the balance of fluids and electrolytes. Therefore loading up on sodium may trigger your brain to release hormones that tell your body to hold onto as much water as possible. 

2. Your mouth is dry
One of the reasons why your mouth may feel dry is because of salt. After loading up on foods that are rich in sodium, your body will start to sense that your salt and water levels are off. Consequently, your brains sends out thirst signals as drinking more water will have things returned back to normal. 

3. You have a headache

YOU HAVE A HEADACHE

A study published in the British Medical Journey found that there's a strong link between high blood pressure and headaches. It was found that heavy salt eaters were more likely to get a headache, even if their blood pressure was normal. In the study, adults who ate 3,500mg of sodium per day had nearly a third more headaches in comparison to those who only took in 1,500 mg. So, if you do feel a throbbing headache coming on, try cutting back on the salt. 

4. You feel a need to keep going to the bathroom
Drinking too much water may be the reason you need to urinate so often. Yet it is not the only cause. Eating too much salt can have the same effect. When you include too much salt your kidneys have to work overtime in order to clear the extra salt out, which may cause you to pee more than usual. 

5. Your brain is in a fog

YOUR BRAIN IS IN A FOG

If you are overdoing it on salt, you may end up dehydrated. As a result, dehydration may affect your ability to think clearly. According to a study published in the Journal of Nutrition, mildly dehydrated women performed worse on cognitive tests measuring concentration, memory, reasoning and reaction time compared to when they were hydrated. The study also found that the dehydration sent their moods plummeting too. 

Quick Fix Tip
No matter what symptoms you are dealing with, one of the best ways to slash your sodium is to cut back on processed foods and drink more water. This will allow your body to catch up and get back into balance. Once your sodium is back to normal again, try to keep your salt intake under control. The U.S. dietary guidelines recommend eating less than 2,300mg per day. 

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10 Top Alternatives to Wheat and Wheat Flour!

Wheat has been a staple part of our diet for thousands of years. It is used in a wide variety of products, the most popular one being flour. Wheat, due to its high gluten content, is best suited for making bread and other baked products. Gluten gives wheat flour its strength and elasticity, making it very suitable for baking.

However, a lot of people are allergic or intolerant to gluten, which can cause allergies or celiac disease. A wheat allergy, caused by an adverse reaction to a protein found in wheat, can cause symptoms such as chronic gastrointestinal disturbances, infections, asthma, acne, eczema, joint pains, migraines and fatigue. On the other hand, celiac is an autoimmune disease in which the body's immune system mistakes gluten as an allergen and causes symptoms such as decreased appetite, chronic diarrhea or constipation, vomiting, fatigue and irritability.

Therefore, people who suffer from a wheat allergy or celiac disease must avoid wheat in any form and follow a gluten-free diet. Fortunately, there are many wheat alternatives out there that can be easily included in your diet. These are the top 10 alternatives to wheat and wheat flour:

1. Quinoa 

QUINOA

Quinoa, a pseudo-cereal, is a seed that is prepared and consumed like a grain. As it is entirely gluten-free, it can be enjoyed by those who are sensitive to gluten or wheat.

Quinoa is a complete protein source since it contains all of the essential amino acids. Other important vitamins and minerals that can be found in quinoa include phosphorus, copper, manganese, folate, iron, magnesium and zinc. Its crunchy texture and nutty flavor makes it very popular for both children and adults.

Quinoa needs to be boiled before it can be consumed, and then it can be eaten as a side dish or breakfast porridge. It can also be added to salads or soup, or ground up to make quinoa flour.

2. Buckwheat

BUCKWHEAT

Buckwheat also has a nutty, earthy taste. As it is neither a grain nor related to wheat, it's gluten-free and can be safely consumed by those who suffer from celiac disease and gluten intolerance.

Buckwheat is high in fiber, protein, iron, zinc, magnesium, copper and phosphorus. Furthermore, it is a good source of B vitamins such as B6, pantothenic acid, niacin, folate, thiamin and choline. Since these seeds are packed full of antioxidants like tannins, rutin and catechins, they are often called superfoods.

It is so easy to include buckwheat in your diet plan and it comes in the form of groats, noodles, seeds and flour. The groats can be used to make hot or cold cereal. In noodle form, it can be used to make soups and stir-fries. In flour form, it can be used to make muffins, breads, cookies and other snacks.

3. Millet

MILLET

With its sweet, nutty flavor, millet is considered to be one of the most non-allergenic grains around. It is one of the few grains that are alkalizing to the body, making it easier to digest.

These gluten-free, grain-like seeds are full of magnesium, manganese, calcium, tryptophan, phosphorus, fiber and several B vitamins. They also have antioxidant powers.  

You can use cooked millet to make breakfast porridge, or you can add it to salads and soups. It's brown-rice-like appearance and texture, makes it a great ingredient to use in pilafs, casseroles and the majority of Asian dishes. Ground millet can also be used in bread, muffin and biscuit recipes instead of the refined flour.

4. Amaranth

AMARANTH

Cultivated by the Aztecs over 8,000 years ago, it became the staple food of the Aztecs and Mayans.

Amaranth is full of protein and fiber, making it filling and very beneficial to your digestive system. It is also a very good source of essential vitamins such as A,C, E, B5, K, B6, folate, niacin and riboflavin. In addition, it contains magnesium, copper, zinc, phosphorus, potassium and calcium. to add to this, it is a powerful antioxidant, anti-inflammatory and immune-boosting agent.

Its light, nutty flavor makes it great to use when making healthy snacks. Its flour can be used to thicken soups, stews, sauces and jellies.

5. Oatmeal

OATMEAL

Oats are one of the most popular whole grains in the whole world, and for very good reason. They are safe for those with a gluten allergy and are a very good alternative to wheat.

Oats are full of fiber and other nutrients such as magnesium, iron, potassium, folate, selenium and even plant-based protein. They also contain a small amount of essential fats. Furthermore, they contain powerful phytonutrients and antioxidants that are good for your health.

As some oatmeal brands on the market contain traces of wheat, barley and rye, you should check the label thoroughly before buying some.

Oatmeal is usually eaten for breakfast, but it can be enjoyed at any part of the day. You can add maple syrup, honey, cinnamon, nutmeg, agave nectar or vanilla to it for added flavor and health benefits.

You can also find oat flour on the market, which has a similar nutritional value to oats. When using oat flour, remember that it needs other flours and starches to work in a recipe.

6. Cassava Flour

CASSAVA FLOUR

This gluten-free flour, made from cassava root, is a great replacement for wheat flour. It is made by grating and drying the fibrous cassava root.

Cassava flour is rich in protein and fiber and is full of vitamin B6, C and K, potassium, folate, manganese, thiamine, copper, magnesium, riboflavin, phosphorus, zinc and niacin.

It's nice smooth texture and mild taste makes it great to use in many different recipes. Cassava flour works as a thickener for sauces, gravy, soups and so on.

7. Coconut Flour

COCONUT FLOUR

If you are looking for a very healthy substitute for refined flour to use in baking, coconut flour is a great choice.

This flour is excellent for those with celiac disease or gluten sensitivity. The flour is derived from grating the flesh of fresh coconuts, which is then dehydrated and defatted. The result is a fine powder that looks and feels similar to grain or wheat flours.

Coconut flour is rich in fiber, protein, calcium, manganese, selenium, potassium and phosphorus.  It also has vitamins, including vitamin B6 and C, folate and niacin.

Furthermore, this flour has anti-inflammatory, antibacterial and antifungal properties.

coconut flour can be used in place of wheat flour in many different recipes - from breads to cookies to muffins. It can also be used to make homemade grain-free pizza.

8. Almond Flour

Almond Flour

Almond flour is one of the best alternative to wheat flour. This flour, composed of finely ground almonds, can be used when baking cakes, biscuits, muffins, breads and so on.

Almond flour has the same benefits as a handful of almonds. This flour is gluten-free, low in carbohydrates, and high in fiber and protein. It is rich in vitamins and minerals such as iron, riboflavin, magnesium, potassium, vitamin E and calcium.

Due to its fatty acid content, it has a short shelf life. Therefore it is recommended that you grind your own almonds prior to use.

9. Brown Rice Flour

Brown Rice Flour

Brown rice flour is great for anyone who suffers from celiac disease. It is milled from unpolished brown rice, so it has a high nutritional value - it is a great source of fiber and healthy carbohydrates. It is also high in iron, vitamin B, protein, manganese, copper, calcium, potassium and phosphorus.

It can be used in baking cakes and cookies and works well in bread recipes. You can also use it to thicken sauces or for coating meats and fish.

10. Corn

Corn flour

Corn, whether eaten as corn meal or flour, is gluten-free. Both corn meal and corn flour are made using dried corn kernels.

Cornmeal and corn flour are great sources of healthy carbohydrates and fiber. They are rich in antioxidants such as lutein and zeaxanthin that are great for your eyes.

Corn flour can be made into polentas and porridges, and used as breading. You can also use it to thicken liquids and sauces.  When purchasing corn meal or corn flour, check the label thoroughly and opt for organic varieties and avoid GMO corn.

There are many different alternatives to wheat and wheat flour and this includes sorghum, sorghum flour, soy flour, chickpea flour, hemp flour, chia flour, potato flour and potato starch flour.

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