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Top 6 Vegan Sources Of Protein To Include In Your Diet Right Now

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Protein is a vital part of our nutrition, making up about 17% of the body’s weight and it is the main component of our muscles, skin, internal organs, especially the heart and brain, as well as our eyes, hair and nails. Protein is the building block of the body and helps your body function smoothly and maintain muscle mass. Our immune system also requires protein to help make antibodies that are required to help fight infections. Moreover, protein also plays a key role in blood sugar regulation, fat metabolism and energy function. Protein foods actually break down into 22 naturally occurring essential amino acids which are known as the building blocks of protein, as well as being a good source of a wide range of essential vitamins and minerals such as zinc and B vitamins. As a vegan, it is important that all these amino acids are included in the diet to provide adequate nutrition. The key to getting the right amount of protein, and all the necessary amino acids, is to combine different grains with different vegetables and pulses such as beans and rice, or tofu with broccoli.
Some healthy and vegan sources of protein are:
1. Tofu:
Bean curd or tofu is derived from soya and just hundred grams of tofu provides eight grams of protein. Tofu is very versatile as it can be cooked in variety of ways, including baking and stir-frying, as well as blending it into soups to make them creamier and can even be used in salads.
2. Nuts and seeds:
Healthy nuts and seeds are protein rich foods and must be included in your diet. They are very versatile and can be used with meals or as a snack to ensure adequate protein and energy, is maintained throughout the day. They are also rich in fibre which helps you keep full for longer.
3. Quinoa:
One of the pseudo-grains, quinoa has around eight grams of protein. This gluten-free seed-like grain is a superb source of protein, magnesium, antioxidants, and fiber. You can cook it, bake it, and even stir into stir-fry dishes and a lot more.
4. Peas:
This tiny green vegetable contains eight grams of protein per cup, so add a little of these sweet treats in your meal throughout the day. As an added benefit, peas are also rich in leucine, an amino acid crucial to metabolism and weight loss which is generally hard to find in most plant-based foods.
5. Spinach:
Though this dark green leafy vegetable is well-known for its iron content but it also filled with 5 grams of protein per cup, spinach is a nutrient dense vegetable. You can add this vegetable in to your salads, smoothies, soups or simply have it in your main course.
6. Chickpeas:
Also known as garbanzo beans, chickpeas are rich in protein. These legumes can be tossed into salads, fried and salted as a crispy snack, or pureed into a hummus. They contain about 7.3 grams of protein in just half a cup. Additionally, they are also high in fiber and low in calories.


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Health

Common Causes of Neck and Shoulder Pain

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If you have a 9 to 5 job that requires you to sit in front of a computer, chances are you have been bugged by neck and shoulder pain for many times already.The discomfort you feel may range anywhere from mild to severe. Moving the affected area may trigger the pain or cause it to worsen.

Non-steroidal anti-inflammatory drugs or NSAIDs are the most commonly prescribed drugs to those who are suffering from neck and shoulder pain. The problem with the intake of these medications is they yield unfavorable side effects most especially when taken for a long period of time. The application of liniment may also be done, although the topically used product may cause skin irritation in some.

It’s for these reasons why considering a few home remedies for dealing with neck and shoulder pain is a good idea. Some of them include:

 

• Alternating hot and cold compress – Doing this for about 20 minutes several times a day can help get rid of the pain and inflammation in the affected areas. If you have the problem, you may also take a shower using cold and water alternately to attain relief.

• Mobilizing the neck and shoulder – Immobilizing the painful area for a long time may only do more harm than good. That’s why after about 48 hours or when the pain and inflammation have subsided a bit, gently mobilizing the neck and shoulder can help in restoring function as well as flexibility and strength of the muscles in the area.

Neck and shoulder pain can be due to several different reasons. When having the problem, it’s very important to pinpoint the cause so that it may be managed appropriately. Here are the common causes:

• Poor posture. Naturally, it’s very likely for you to suffer from neck and shoulder pain if your posture is not top-notch. No matter if you are standing up, sitting down or lying, proper posture is important in order to have the problem avoided.

• Overuse of the muscles and joints of the neck and shoulders. Repeated movements of the neck and shoulder can cause pain in these areas as the muscles get fatigued and the joints are given more work than they could normally handle.

• A pinched neck or shoulder nerve. When there’s compression of the nerve in the neck or shoulder or too much pressure is applied to it, a condition called pinched nerve may occur. The pain felt also usually runs down on one side of your arm.

• Frozen neck or shoulder. A frozen neck or shoulder usually stems from the lack of movement due to pain and inflammation brought about by an injury. As more and more movement is introduced, the problem gradually goes away.

• Swelling of a tendon in the neck or shoulder area. Medically known as tendonitis, the swelling of a tendon (a band that attaches a muscle to a bone) can cause pain in the neck and shoulder, also causing the said areas to be frozen.

• Inflammation of the bursa. This condition which is also referred to as bursitis is brought about by overuse, trauma, gout, arthritis and infection, thus causing the bursa (sac surrounding the shoulder joint) to get inflamed.

• Whiplash and osteoarthritis. Both whiplash (injury to the neck due to forceful and rapid back-and-forth movement of the neck joint) and osteoarthritis (degeneration of the cartilage of a joint) may also result in neck and shoulder pain.

• Inflammation of the lymph nodes found in the neck. There are instances when pain in the neck and shoulders is brought about by an infection, causing the lymph nodes in the neck to get inflamed and tender.

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Health

How to Remove Uric Acid Crystallization in Joints (Gout and Joint pain)

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Gout and pain in the joints are known conditions that affect a lot people. Some go for supplements and over-the-counter medicine for relief.

What many do not know is that many healthy remedies are available to help in dealing with these conditions. Besides being convenient and effective, natural ways also offer added health benefits to the body.

What you will read next is a great and healthy way to remove uric acid crystallization in joints.

 

Cucumber is one produce you would always want to the grocery for. Making a juice out of it is great at bringing down the temperature of the body. Besides its being a an effective alkalizing agent, it also works well In the removal of the uric acid that has been crystalized in the joints which usually happens in the case of gout.

When drinking this juice, a slight pain might be felt. This is good because this is a sign that healing is taking place. This happens when the old toxins that will be removed are being stirred.

You might want to add want to add ginger and celery. They work well in the reduction of inflammation when the body undergoes a cleansing process.

To prepare this mix you will need the following:

• 2 ribs of celery
• 1 average sized cucumber
• A slice of lemon
• 1 inch young ginger root

Make sure that you have prepared all the necessary ingredients. Clean them well. You may use some vegetable wash or wash them thoroughly.

First, make small cucumber pieces. Slice them in such a way that they will fit into your juicer. Know your juicer’s capacity. Then check the rib of the celery. Make sure that you got rid of the dirt that has accumulated on it. After that, take the lemon and cut it into half. This is all you need. Put the other half in the fridge. Lastly, get the ginger root and carve it out.

Enjoy the drink and deal with the crystalized uric acid. Drink as often as needed.

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Health

Endogamy may up infertility risk in Indian men

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A team of researchers have identified that deletions of the Y chromosomes, responsible for the production of sperms, can cause infertility in Indian men.

The study, published in the journal, ‘Scientific Reports’, illustrates how the ethnicity, endogamy and long-time geographical isolation of Indian populations might have played a major role in the high frequencies of deletion events.

According to the researchers, including K Thangaraj from Centre for Cellular and Molecular Biology, deletions in the A Zoospermia Factor (AZF) regions on the human Y chromosome are reported as one of the most common causes of severe testiculopathy and spermatogenic defects leading to male infertility.

 

For the study, the researchers screened blood samples of 973 infertile men, consisting of 771 azoospermia (complete absence of sperm), 105 oligozoospermia (low sperm count) and 97 oligoteratozoospermia (low sperm count with abnormal shape and size) patients.

The deletion screening was carried out using AZF-specific markers.

The experiments were carried in accordance with the relevant guidelines and regulations approved for research on human samples.

The study revealed deletion events in a total of 29.4 per cent of infertile Indian men. Of these, non-allelic homologous recombination events accounted for 25.8 per cent.

Indian populations are unique in their origin and have been practicing endogamy for the last two thousand years, and therefore it is important to add a study of the frequencies of AZF deletions on the Y chromosome and their association with fertility in Indian idiopathic infertile men to similar studies from other parts of the world, the researchers said.

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