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6 Foods You Need To Eat To Improve Your Muscle Health

The Kashmir Monitor




It is quite unlikely for you to believe that you can improve muscle health even if you are not into intense workouts. Well, the fact is you can. And the secret lies in the kind of food you eat. Most of us believe that proteins are the only macronutrient essential for muscle growth. But there’s more to it. Along with proteins, your body requires a lot of other nutrients like carbs to both compensate muscle glycogen stores and to enhance insulin so as to transfer amino acids into the muscles.

When you are working out, the pressure of weightlifting destroys your muscle fibers. This damage stimulates a special repair process that eventually pushes your muscles develop. If you are training hard and at the same time ignoring the nutrients required by your body, then it will be difficult for you to attain desired results. It is imperative for you to know how nutrition works as it helps you utilize the same for your fitness and strength gains. One must keep in mind that fitness is achieved with the right combination of workout and nutrition.

So, we have lined up 6 such foods that need you to eat to improve muscle health:


1. Chicken breasts

Chicken is a staple food and an extraordinary source of lean protein that is important for muscle maintenance and repair, bone health, and weight maintenance. 30 grams of protein in a 100 gram serving of chicken breast is just what you need for proper muscle growth. You either boil it or mix it with vegetables to have a great bowl of chicken salad!

2. Eggs

Let’s rephrase an old saying to this: an egg a day keeps the doctor away. Eggs are known to be incredible sources of high-quality protein. Proteins increase the biological value of any whole food and does wonders to your body in terms of increasing immunity and strength. This also means that the proteins found in eggs are very important for muscle growth. Along with proteins, all the essential amino acids, choline, the right kind of fat, and vitamin D are also present in eggs. 1 or 2 eggs in a day is good enough to make up for your requirements.

3. Quinoa

If you are looking for the right vegetarian alternative for chicken or fish, your fight is over. Quinoa is a complete protein source; it comprises all nine of the essential amino acids. In every 100 grams of quinoa, there are 14 grams of protein. This gluten-free food is also easily digestible, high in fiber, magnesium, and iron. Studies have shown that it is a better alternative to rice.

4. Fish

Fish like tuna and salmon can beat any other foods when it comes to muscle building. Fishes are high in protein, low in fat, and rich in omega-3 fatty acids which is important for aiding fat loss and assuring the proper body functions such as your metabolism. Salmon is also a great source of monounsaturated fats and omega-3 fatty acids which are healthy fats. A 100 gram serving of salmon contains 25 grams of protein.

5. Almonds

This plant-based food contains vitamin E which is beneficial for muscle growth. Just 1/4 cup of almonds carries 8 grams of protein, that is approximately 2 grams of protein more than what you can get from an egg. Almonds are also an important source of monounsaturated fats and magnesium, a mineral that is used in more than 300 biochemical reactions in the body and is primarily implicated in energy metabolism and integrating protein. You can have it with milk in the morning or even eat it as a healthy snack.

6. Cottage Cheese

Bodybuilders include cottage cheese in their diet due to the casein protein content. Casein is a slow-digesting protein that is ideal for muscle maintenance. Half a cup of low-fat cottage cheese packs a whopping 14 grams of protein with only 80 calories and less than 2 grams of fat. Apart from this, cottage cheese is enriched with nutrients like Vitamin A, B-12, C, D, magnesium, calcium.

Along with these, different types of fruits like banana, pineapple, and papaya; and vegetables like broccoli and spinach, soy, lentils and chickpeas, brown rice help in building and improving your muscle health.

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This Protein Not Only Helps In Losing Weight Quickly But Is Good For The Heart Too!

The Kashmir Monitor



Protein is a macronutrient which is extremely important for the overall development of the body. It is essential for the growth and repair of muscle tissue, cellular health and function. But whenever we talk of protein foods, some common foods that come to our mind are chicken, eggs, dairy products, nuts and cheese. In the following article, let us introduce to a new plant-source of protein. An excellent source of protein which can be easily included in your diet is soya protein.

Soya is high in protein and is derived naturally from soya beans. It is a great option for vegetarians and lactose intolerant people. Soy generally contains fibre and isoflavones. Vegetarians can easily include them in their diet to increase the consumption of proteins. Soya has transcended its Asian origins to become the most widely cultivated legume all across the globe. Soy protein can said to be the best source of plant protein as it contains all the essential amino acids in right quantities which are required in order to place the body into an anabolic state.

Delhi-based nutritionist Monisha Ashokan said, “Soya protein is a complete protein with all the nine essential amino acids. This is the reason why it is easily utilised by the body for growth and repair. It is high in fiber and low in calories which makes it an essential food item for those looking to shed a few kilos.


Furthermore, it also helps to prevent ageing. The phytoestrogen present in soyabean helps the body to produce more estrogen which reduces fine lines and wrinkles.So add this to your diet and reap its benefits!

Foods that contain high amounts of soya are naturally low in saturated fat and cholesterol. Whereas animal sources of protein like chicken, fatty fish, beef, pork and lamb are high in saturated fat and cholesterol. This may increase your risk of developing several cardiovascular diseases. However, substituting them with soya could help cut saturated fats and reduce your overall risk for disease.

Also, soya based foods are a great way to boost your fiber intake. They are rich in dietary fiber. Fiber promotes a healthy gastrointestinal system, reduces cholesterol, is associated with a reduced risk of developing cardiovascular disease and aids in quick weight loss. You could try including green soya beans, black beans, soya nuts and soya flour into your diet. Moreover, soya foods have high amounts of polyunsaturated fats. These fats can be beneficial for your heart as they help in lowering the cholesterol. As an added benefit, soya foods are a great source of essential vitamins and minerals. Vitamin B, B12, calcium, vitamin D, vitamin E, iron, calcium, phosphorus, potassium, zinc and antioxidants add the nutritional benefits of soya. These vital vitamins and minerals help boost the immunity of the body.

Top 5 foods rich in soya protein:

Soya milk and yoghurt
Soya nuts

(Monisha Ashokan is a nutritionist at Nourish Me)

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Exercise may help increase cancer patient’s chance for survival

The Kashmir Monitor



Regular exercise before and after a cancer diagnosis significantly improves odds of survival, a new study finds.

According to HealthDay News, among more than 5,800 US patients with a range of early- to late-stage cancers, those who exercised three or four times a week before and after their diagnosis had a 40 percent lower risk of death than inactive patients, researchers reported.

But survival gains were strong even for patients who began exercising only after their cancer diagnosis.


“Patients who reported never doing any type of exercise until they were faced with a cancer diagnosis cut their risk of death by 25 percent to 28 percent compared to those who remained inactive,” said first author Rikki Cannioto. She’s an assistant professor of oncology at Roswell Park Comprehensive Cancer Center in Buffalo, NY.

Patients who exercised once or twice a week also had a much lower risk of death than inactive patients, suggesting that any amount of regular, weekly activity is better than no activity, according to the researchers.

Study participants had blood or head and neck cancers, as well as breast, prostate, lung, colon, kidney, esophageal, bladder, ovarian, endometrial, pancreatic, liver or stomach cancers. Others had sarcoma or cervical, thyroid, testicular, brain or skin cancers.

The strongest link between exercise and reduced risk of death was seen with eight types: breast, colon, prostate, ovarian, bladder, endometrial, esophageal and skin cancer, the research team said.

The results “solidify the importance of the message that when it comes to exercise, some weekly activity is better than inactivity,” Cannioto said in a Roswell news release.

The finding that low-to-moderate weekly exercise is associated with improved survival is particularly encouraging, Cannioto said, given that cancer patients and survivors can be overwhelmed by the current recommendations of at least 30 minutes of daily moderate-to-intense physical activity.

The study was published recently in the journal Cancer Causes and Control.

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There is a link between obesity and the ability to smell: Study

The Kashmir Monitor



Not many people would have thought that obesity and the ability to smell are related. But in an interesting study, a surprising link has been discovered by a team of researchers from the University of Otago in New Zealand. A sample of around 1,500 individuals were gathered for the purpose of the study.

“After compiling our evidence, we found there is, in fact, a strong link between a person’s body weight and their smell ability – the better a person can smell, the more likely the person is to be slim, or vice versa,” says Dr Mei Peng, lead author of the study, according to a report in the Medical News Daily.

Adding that smell plays a vital role when it comes to choosing our flavours and our foods, Dr Peng said, “For example, they might choose, or be more attracted to, saltier and tastier foods such as bacon and maple syrup instead of blander foods, such as low-fat cereal with less sugar.”


The researchers concluded from the study that people who have obesity or were closer to it had a reduced ability to smell flavours. Based on these findings, as per Medical News Daily, it was induced that obesity “alters a person’s metabolism, which affects communication pathways between the gut and brain”.

To connect the link between the gut and brain, researchers considered the effects of two surgical obesity treatments – stomach removal and gastric bypass. “Cutting the stomach could change nerves in the stomach that affect the gut-brain pathway, so smell changes could be the key to the difference between the two surgeries — essentially, the smaller size of the stomach might not be the factor that leads to weight loss, it is more likely due to the gut-brain pathway being reset,” Dr Peng concludes.

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January 2019
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