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6 Foods You Need To Eat To Improve Your Muscle Health

The Kashmir Monitor

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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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Health

5 natural ways to fight non-alcoholic fatty liver disease

The Kashmir Monitor

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According to the WHO, liver disease is the 10th most common cause of deaths in India. Gone are the days when liver disease was only associated with the consumption of alcohol. With the increased prevalence of obesity and metabolic diseases such as diabetes, non-alcoholic fatty liver, which leads to hepatitis and eventually cirrhosis, is an emerging problem. More than a million new patients are diagnosed with liver cirrhosis every year globally, and the major causes for it are non-alcoholic fatty liver disease (NAFLD) and hepatitis B and C. Epidemiologic studies suggest the prevalence of NAFLD in nine per cent to 32 per cent of the general population in India. Dr Palaniyamma D., Medical Advisor, The Himalaya Drug Company, says people who are overweight or obese and lead a sedentary lifestyle are at risk of NAFLD. The prevalence is especially common in those who eat highly processed food. The five best foods to be included in the diet to regulate this condition are:

Greens: Green vegetables such as broccoli, spinach, cabbage, and sprouts help in general weight loss by preventing fat build-up in the liver.

Oatmeal: Oats are packed with dietary fibre and help a person feel full for a longer period, thus serving as a filling breakfast or snack and increasing the body’s energy levels.

 

Sunflower Seeds: These seeds are high in the antioxidant vitamin E, which helps protect the liver from further damage, and are a healthy snack for munching in between meals.

Garlic: This popular flavour-enhancing ingredient helps burn extra fat, which in turn helps in reducing weight.

Fish: Rich in omega-3 fatty acid, fish is an excellent food that improves liver function and reduces inflammation.

If NAFLD is detected and managed at an early stage, it is possible to reduce the amount of fat in the liver and prevent the condition from worsening.

Adopting a healthy lifestyle is the first step towards managing NAFLD. Reducing weight, eating healthy, exercising moderately, and avoiding alcohol can reduce the risk of NAFLD. Consuming alcohol does not cause NAFLD, but it can worsen the condition.

Medicines can be useful in managing the symptoms associated with this condition. Using medications that have natural ingredients can restore the functional efficiency of the liver. Formulations containing natural ingredients such as The Caper Bush (Himsra) and Chicory (Kasani) improve the functional efficiency of the liver, protect the liver structure, boost liver health, and remove toxins from the body.

The liver carries out various functions that are critical for good health. It helps break down food, purify blood, build proteins, remove harmful substances, balance hormones, and store energy. Hence, it is advisable to consume a healthy diet and supplements containing herbal ingredients that help the liver metabolise foods, eliminate waste, and balance hormones.

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Health

Diet to help you fight symptoms of skin allergies

The Kashmir Monitor

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Adopt these guidelines manage your allergies: From consuming at least two tablespoons of flaxseeds daily to practising stress relaxation techniques or meditating.

Skin allergies are common and are characterised by red skin rashes or bumps. Some are caused by allergens induced by exposure to foods, medications, and insect stings, but the large majority of cases are not specific to any cause. Adopt these guidelines to fight symptoms and manage your allergies.

  1. Essential fatty acids are responsible for healthy cell membranes, which act as barriers to harmful things, as the passageway for nutrients to cross in and out, and for waste products to get in and out of the cell. The best-known essential fatty acids are omega-3 and omega-6, which must be in balance for good health (and good skin). Though we all seem to get enough omega-6, most of us lack omega-3s. Some good sources are fish, walnut, and flaxseed oil. Consume at least two tablespoons of flaxseeds daily. You could sprinkle it on your salad after roasting it.
  2. Vitamin C has been shown to decrease production of histamine, reducing immediate allergy potential. Vitamin C helps relieve allergic symptoms and prevent inflammatory reactions by providing an anti-histamine-like effect.
  3. As tension and stress usually make allergies worse, practice stress relaxation techniques or meditate.
  4. People who are prone to allergies must look carefully at their intake of foods such as berries, raisins, prunes, nuts, seeds, shellfish, soybean and gluten. The right detoxification programme and correction of any liver problems can be extremely helpful for such individuals.
  5. It is important to remember that what you eat reflects on your skin. Your skin requires the right kind of fatty acids, vitamins and minerals. When we improve our diet, these nutrients take time to reach the skin.
  6. So, once you bring about the required alterations in your diet or go on a restricted elimination diet, don’t expect a miracle. In addition to the diet and vitamins, you may need your physician’s help, to check if you have any severe infection or a specific allergy.

 
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Health

4 Surprising Pre-Workout Foods

The Kashmir Monitor

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We all have our go-to pre-race foods, from a simple bowl of oatmeal to a peanut butter and banana sandwich. But those meals can be a little too filling right before boot camp. That’s where these surprising foods and drinks can help when you’re pressed for time. Read on to find out which foods you should eat to ensure an all-star workout at the gym.

Watermelon Juice

Forget Gatorade—researchers suspect that an amino acid called L-citrulline found in watermelon can provide relief to sore muscles after an intense workout. A study published earlier this year found that athletes reported less muscle soreness on days they drank watermelon juice. The same has been found of drinking cherry juice, which contains anti-inflammatory antioxidants.

 

Chicken Noodle Soup

Some runners take salt tabs when running in the heat to prevent muscle cramping, but salty food works too, according to a study published in the International Journal of Sport Nutrition and Exercise Metabolism. Researchers found that men who ate chicken noodle soup containing 1,362 milligrams of sodium before cycling in the heat retained more water and thus stayed hydrated during their workout. But note: The average recommended sodium intake is 2,300 milligrams per day.

Coffee

That afternoon cup of joe may not be such a bad idea, especially if you plan on hitting the gym after work. A 1992 study published in the British Journal of Sports Science found that runners who drank a small amount of coffee before running 1,500 meters on the treadmill ran 4.2 seconds faster than those who took a placebo. The coffee drinkers also experienced enhanced oxygen intake.

Watercress

The leafy green that’s often just used as a garnish has some surprising muscle relief powers, too. The antioxidant-rich watercress has been proven to prevent DNA damage caused by high-intensity exercise. A British Journal of Nutrition study also found that eating watercress two hours before a workout provides the same benefits as consuming it for eight weeks.

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