top 10 ESTROGEN increasing food

SOYA PRODUCTS

Soya products have been shown to aid a rise in body’s supply of estrogen as they retain phytoestrogens that are termed isoflavones which help to regulate the metabolism of oestrogen in the body. Soya products are also a great source of protein.

WALNUTS

Walnuts are one of the healthiest nuts, since they are rich in phytoestrogen, protein and Omega 3 fatty acids and also a wide range of essential nutrients required for the body.

DRY FRUITS

Dried fruits like dates, apricots, almonds, raisins ideal recommendations for an oestrogen rich diet as they also retain high amount of phytoestrogens and fiber.

GREEN BEANS

Green beans are an excellent source iron, and are low calorie, estrogen rich vegetable there are also rich in nutrients composition. Since they are rich in iron, studies show that iron rich foods help to reduce the risk of procuring ovulatory infertility.

PEACH

Each is a good recommendation when it comes to oestrogen rich foods as peaches high in phytoestrogen while it also retains the perfect number of vital nutrients needed for the body for it’s overall development. Peach is also beneficial in conditions like heart disease, cancer, and stroke.

WHITE BEANS

White beans are rich in estrogen. Where high in phytoestrogens, fibre, iron, folate, and calcium. These nutrients help in balancing the oestrogen levels in the body.

BLACK BEANS

Black beans are very healthy and it is advised to consume them on a regular basis. They are rich in phytoestrogen and increases fertility in women. They have a significant amount of protein, fiber, antioxidants and many vitamins and minerals in them.

GARLIC

Garlic is rich in protein, fibre, and antioxidants and many vitamins and minerals that help in regulating the levels of oestrogen in the body. Garlic helps in reduction of cholesterol in the body. Improve heart health and helps fight cancer.

RED GRAPES

Red grapes are rich in phytoestrogens called resveratrol which helps to lower the risk of heart disease.

STRAWBERRIES

Strawberries are rich in oestrogen. Strawberries are not only rich in phytoestrogens but they are beneficial for healthy skin and hair. Reduces obesity and increases energy levels.

top 6 BEST NATURAL alternatives of sugar

COCONUT SUGAR

Coconut sugar is made of coconut and is 100% natural and a healthy alternative to sugar. It has a lower glycemic index than table sugar. Other than table sugar, i.e, empty calories, it has minerals like iron, zinc, potassium, calcium and antioxidants. It contains a fiber called inulin, that helps in maintaining gut health, improves digestion. Coconut sugar is a better option against table sugar.

DATE SUGAR

Date sugar is extracted from dates. Dates have an excellent nutrition profile. They are rich in vitamins minerals, fibers and antioxidant. Date sugar improve digestion as they have a considerable amount of fiber in them. Helps in preventing Alzheimer’s disease, tastes good, keeps blood sugar in control, promotes bone health. So make it a part of your diet.

ROCK SUGAR

This alternative of table sugar is extensively used in the Indian subcontinent. It has some miraculous health benefits. So, used in the ayurvedic medicines. It has a nice flavour and you can even enjoy it raw. Greatly enhances digestion, acts as an energy booster, provides relief from cough. Try this and you will love it.

STEVIA

Stevia is a great alternative to table sugar and is one of the most popular choice of the fitness freaks. It has almost zero calories. It helps in lowering LDL(bad) cholesterol and increases HDL (good) cholesterol in the body.

JAGGERY

Jaggery is obtained by boiling raw sugar cane juice. Helps in preventing constipation by improving digestion. It activates the digestive enzymes in our body. Everyone should eat a piece of jaggery after a meal. It is loaded with minerals like zinc, selenium and antioxidants that fight free radical reactions. It has less calories than table sugar and has a unique taste. Extensively used in Ayurveda, it is a good immunity booster.

HONEY

Honey is probably the first sweetener used by mankind and has plethora of benefits. It is antibacterial and antifungal properties, a good source of antioxidants. Some types of honey have almost the same antioxidants as fruits. Promotes weight loss and helps in reduction of belly fat. Always prefer pure, unprocessed, natural honey.

TOP 10 FOODS RICH IN OMEGA 3

CHIA SEEDS

The same seeds that made chia pet famous are a natural source of Omega-3. Just 1ounce (28 gm)give give you 5 grams of ALA. You can easily at this nutty-testing seeds to just about anything.

ANCHOVIES

A 20 gram pile of fresh anchovies contains 300 milligrams of Omega -3, a significant chunk of your recommended daily intake. According to the journal of the American medical association, weekly consumption of 1-2,3 ounce servings of oily fish leads to 36% lower likelihood of dying form heart disease.

SARDINES

The EPA and DHA in sardines is extremely concentrated, and will help lower your triglyceride and cholesterol levels. These funny little fish for extremely rich in vitamin B12:less than 100 grams provides more than 300% of your daily needs.

DRIED BUTTERNUTS

With a whopping 10463 milligrams of Omega-3 fatty acid for serving of 120 gram, dried butternuts are great for anyone looking to improve their heart health. That same serving will also content 12.5 grams of monounsaturated fat,which promotes healthy cholesterol level.

SALMON

Perhaps the best known source of Omega-3 fatty acids, Salmon is a great source of nutrients and good fats. Salmon is one of the most heart healthy fish out there others, such as formed tilapia, content more and unhealthy fatty acids.

FLAXSEED OIL

At least half of the content of this oil comes from its Omega -3 fatty acids.it’s also an effective natural treatment for or constipation.These acids are ALA, which is different form eicosapentaenoic acid , or EPA and docosahecaenoic acid or DHA.

CABBAGE

Cabbage contains 40 milligram of Omega-3 fatty acids per serving, complemented by 30.3 milli grams of Omega-6 fatty acids modest but appreciated additions to any salad. It is a good source of iron,calcium and magnesium and an even better source of potassium and manganese.

CAVIAR

A single tablespoon of caviar contains 1 gram of Omega-3 fatty acids. It contains various amounts of many vitamins namely vitamin A, B2, B6, B12, B44, C, and D. so it’s best to limit your intake to 30 to 50 grams per serving.

WALNUTS

Among the many benefits of walnuts is there impressive Omega-3 content. The kind of Omega-3 in walnuts is called Alpha-linolenic acid, or ALA , and has anti inflammatory properties.Walnuts contain lots of antioxidants,and may help prevent prostate and breast cancer.

HEMP SEEDS

The content both Omega-3 and Omega-6 essential fatty acids not to mention all 9 essential amino acids. comprises 33% of the hemp seed. While Omega-3 and 6 fatty acids make of 35% of its content.

top 10 super foods for muscle growth

MANGO

Loaded with vitamins, minerals, antioxidants, mango is truly a super food. Native to the India, the king of fruits provides of plethora of the benefits. It helps in digestion, boosts immunity, fights free radicals in the body, speeds up muscle recovery, aids weight loss, lowers the level of bad cholesterol, provides energy and boosts performance in the gym when consumed before workout. Rich in fibers promoting gut health.

EGGS

Eggs are most inexpensive source of high quality protein. Eggs are incredible when it comes to nutrition. Eggs are rich in vitamins and minerals like selenium, zinc, copper, iron, vitamin D, A, E, K, B6, B12. So, you getting so much out of a single egg. Eggs boost testosterone and the increase the levels of healthy cholesterol in the body. Some eggs even have Omega 3 fatty acids in them. Eggs are feeling and so you will be eating fewer calories, helping in weight loss.

CHICKEN

When it comes to protein, chicken comes first. Chicken is a lean meat with high nutritional value. Chicken breast is a perfect source of protein as it contains only protein and no fats. Eating chicken regularly helps in losing weight. It is a good source of calcium and phosphorus, increases the bone mineral density and reduces the chance of arthritis. The perfect super food, should be definitely included in your diet.

SALMON

Salmon is a treasure of nutrients. Loaded with vitamins A, E, D, K, improve bone health, boosts muscle repair, perfect for eyes, regulates metabolism. Salmon is very good for the brain, improves memory. It has anti-inflammatory properties and thus, provides a healthy skin. Rich source of Omega 3 fatty acids, helps in testosterone production, lubricates the joints. High in protein, low in saturated fats, salmons are friendly to weight loss. A super food, consume at least twice a week.

COTTAGE CHEESE

Cottage cheese is a protein rich nutritious food with numerous health benefits. Consumed in varieties of recipes throughout the world. It is rich in slow digesting casein protein. Rich in folate, helping in production of red blood cells. Improves digestion, and promotes bone health as it is rich in calcium, and phosphorus. Maintains healthy blood sugar levels. Cottage cheese is a great alternative to meat for vegetarians. It is cheap and easily available.

BANANA

A powerhouse of nutrients, bananas are the most commonly used fruit in the world. Every nation has its own way to use this super food. Banana is loaded with fiber both soluble and insoluble. So, it is perfect for maintaining a healthy gut. Banana promotes digestion, building up metabolism. Banana are high in potassium. This mineral is known for its numerous health benefits, it helps in regulating heartbeat, contains blood pressure, enhances brain power. High in iron content and can be used for both weight gain and weight loss, enhance workout performance.

LENTILS

Lentils are one of the most nutrition dense foods in the planet. But are often ignored. They are cheap source of almost every kind of Nutrients. Lentils are made of over 25% protein, making an excellent meat alternative. A cup of cooked lentils provides almost every important nutrient required by our body. High in fiber and low in fat making them great for anyone who is targeting the muscles. A great choice for vegans.

YOGURT

Yogurt contains nearly every nutrient that our body needs. Extremely rich in calcium, just one server provides half of the daily requirement for calcium. Yogurt is high in protein. Yogurt increases the good bacteria in the gut. Yogurt helps in decreasing the fat percentage in the body.

ALMONDS

Almonds are the choice of people who want a fit and healthy lifestyle and for those are working on there muscles. Good source of protein, vitamin E, healthy fats, has a significant role in many desserts everywhere. Almonds are very high in calcium, even higher than milk. Almonds should be a part of your diet plan.

RED RICE

Red rice is a less known super food that has been introduced to the world recently but has been used in Asian countries since ages. Red rises 10 times more antioxidants then brown rice. It is rich in essentials like iron, vitamins, and fiber. Red rice enhances the production of red blood cells in our body, has a decent amount of protein in it and is a staple food in some places. Promotes weight loss, skin friendly, good for diabetes, easy to cook and can be enjoyed in a variety of ways.

Top 10 high calorie food for weight gain

POTATO

Servings-100gm

Calories-77

LEGUMES

Servings-100gm

calories-116

MANGO

Servings-100gm

Calories-65

DARK CHOCOLATE

Servings-100gm

Calories-546

DRIED FRUITS

Servings-100gm

Calories-359

BROWN RICE

Servings-100gm

Calories-111

OILY FISH

Servings-100gm

Calories-206

NUTS

Servings-100gm

Calories-607

YOGURT

Servings-100gm

Calories-61

AVOCADO

Servings-100gm

Calories-160

TOP 10 awesome SOURCES OF HEALTHY FATS

AVOCADO

Avocado is extremely high in healthy fats. About 77%, making their fat content even higher than most animal foods. The fatty acid present is oleic acid, which is known to reduce inflammation and risk of breast cancer.

EGGS

Eggs are loaded with both healthy fats and protein. Single contains about 212 milligrams of cholesterol.

OLIVE OIL

This oil is full of heart healthy fats including oleic acid, vitamin E and K. It is also very high in antioxidants which can reduce inflammation and lower cholesterol. While it’s a very versatile oil, nutrients in gur quality EVOO are destroyed by high heat, so it’s best to cook with regular olive oil and consume it raw.

FISH

Fish is a great source of Omega 3 fatty acids, type of fat that is good for heart, eyes and bone health. Fatty oil rich fish includes Salman, Trout, Sardines, Mackerel, and Herring. These types of fish can help reduce the risk of heart disease and dementia, improve mental health and combat depression.

COCONUT OIL

Coconut oil is primarily made up of medium chain fatty acids, which are metabolized differently than other saturated fat. Consuming which type of fat can help suppress appetite and boost metabolism, contributing to weight loss and improve eating habits.

MACADAMIA NUTS

These nuts contain high amount of monosaturated fat, which is great for heart health. Nuts also contain protein that help you feel satisfied for longer.

ALMOND BUTTER

Almond butter is full of heart healthy fats, protein, and dietary fiber. However majority of the nut butters are high in added sugar and other additives. So you should always opt for all natural nut butters with least additives.

PUMPKIN SEEDS AND SUNFLOWER SEEDS

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Both pumpkin and sunflower seeds are high in polysaturated fats, similar to fish. These seeds spoil easily, causing them to lose their vital nutrients, soch store them in the refrigerator and eat them raw.

WALLNUTS

Walnuts are high in polyunsaturated fats and Omega 3 fatty acids, which are found in plant sources. Story for walnuts in the fridge and consume raw for the greatest nutritional impact.

FLAX SEEDS

Flax seed contains high amount of polyunsaturated fats and Omega 3 fatty acids. Omega 3’s positively impact brain function and development in children and play an integral role in heart health. It also help with blood clotting, regulation of hormones, reducing inflammation.

Top 10 fruits rich in fiber

APPLES

Fiber containt per 100g- 2.4g

Apples are in dietary fibre as well as vitamins and minerals. 100 gram of apples will yield 9% of the daily recommended value of fiber.

BANANA

Fiber content per 100 g- 2.6g

Bananas as great source of fiber and are cheap and easily available. The content 10% of the fiber of daily need. They are very rich in potassium.

KIWI

Fiber content per 100 g- 3g

Kiwi is a delicious fruit that should be the part of the diet plan for more fiber. Kiwi is rich in antioxidants and vitamins which promotes weight loss.

PEARS

Fiber content per 100 g- 3.6g

Pears are very good for skin. It is highly rich in fibre.

RAISINS

Fiber content per 100 g – 3.7g

Raisins are used in various dishes throughout the world. So this versatility makes them easier to consume.

BLACKBERRYS

Fiber content per 100 g – 5g

These berries are packed with antioxidant and have a very high amount of fiber. It has numerous health benefits.

GUAVA

Fiber content per 100 g – 5g

Guava is a fruit normally ignored by many people. But this fruit provides much more benefits then the so-called exotic fruits. It is very high in fibre.

RASPBERRIES

Fiber content per 100 g – 6 g

Raspberries are one of the most potent of the berries when it comes to fiber. It provides nearly a quarter of daily requirement in 100 g serving. It is also very high in antioxidants.

PRUNES

Fiber content per 100 g – 7g

Prunes improve digestion and are among the the top foods when it comes to fiber.

AVOCADO

Fiber content per 100 g – 7g

Avocados get the title of having the most fiber in them. Avocados are very versatile and their used in various dishes. They are rich in healthy fats and potassium.

Fibers are responsible for bowel movement, promotes digestion, improves gut health.

TOP 10 FOODS THAT SPEED UP METABOLISM AND BURNING FAT

LEMONS

Lemons can make a significant contribution to a healthy metabolism and effective fat burning. Freshly squeezed lemon juice mixed with water support the detoxification of the liver and also strengthens your immune system.

GREEN TEA

The bitter polyphenol family and the high caffeine content of the tea leaves increase your metabolic rate, making sure your fat burning gets going. It helps to clean the stomach and also helps digest fat foods.

COFFEE

The ingredients caffeine and niacin in coffee are responsible for fat burning. They increase the heat production, increase the blood pressure and thus stimulate your metabolism.

BLUEBERRIES

Due to their enormous antioxidant properties they defend the body from the free radicals and thus contribute to wonderfully functioning metabolism.

CINNAMON

Cinnamon is very effective when it comes to accelerating both fat burning and metabolism!

GINGER

It helps your metabolism function effectively. You can add Ginger to a cup of warm water, let it sit for a few minutes and then drink.

CHILI

Chilli generates a lot of heat in the body and ensure that your metabolism is improved.

WATER

It stimulates the metabolism, helps to lose weight, it eliminates toxic substances out of the body.on an average you should drink at least two litres of water daily to assist the body optimally.

ALMONDS

Almonds are extremely rich in nutrients and minerals. They help to keep your metabolism working efficiently. Studies show that a handful of almonds a day have a positive effect on our body and can even aid in weight loss.

BUTTERMILK

It hinders fat build up by preventing the storage of fact and activating fat burning instead.

top 10 foods high in bcaa

BROWN RICE

SERVING – 100 GM

PROTEIN – 1.7 GM

BCAA – 2.6 GM

SOYA BEAN

SERVING – 100 GM

PROTEIN – 36 GM

BCAA – 3.4 GM

TOFU

SERVING – 100 GM

PROTEIN – 8 GM

BCAA – 2.8 GM

NUTS

SERVING – 100 GM

PROTEIN – 20 GM

BCAA – 3 GM

MUTTON

SERVING – 100 GM

PROTEIN – 25 GM

BCAA – 3.6 GM

FISH

SERVING – 100 GM

PROTEIN – 22 GM

BCAA – 3.2 GM

CHICKEN BREAST

SERVING – 100 GM

PROTEIN – 32 GM

BCAA – 3.8 GM

ALMONDS

SERVING – 100 GM

PROTEIN – 21 GM

BCAA – 3.7 GM

LENTILS

SERVING – 100 GM

PROTEIN – 11 GM

BCAA – 1.7 GM

EGGS

SERVING – 100 GM

PROTEIN – 5-6 GM

BCAA – 0.7 GM

TOP 10 FOODS RICH IN GLUTAMINE FOR MUSCLE BUILDING AND RECOVERY

EGGS

SERVING – 1 large boiled egg

GLUTAMINE – 8 GM

CHICKEN BREAST

SERVING – 100 GM

GLUTAMINE – 4.3 GM

MILK

SERVING – 1 CUP

GLUTAMINE – 1.7 GM

RED MEAT

SERVING – 100 GM

GLUTAMINE – 3.7 GM

MOZZARELLA CHEESE

SERVING – 100 GM

GLUTAMINE – 6 GM

NUTS

SERVING – 100 GM

GLUTAMINE – 5 GM

BLACK BEANS

SERVING – 1 CUP

GLUTAMINE – 2.4 GM

LENTILS

SERVING – 1 CUP

GLUTAMINE – 2.8 GM

SOY MILK

SERVING – 1 CUP

GLUTAMINE – 2.8 GM

MUSHROOMS

SERVING – 100 GM

GLUTAMINE – 18 GM