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Healthy Diet

Know benefits and side effects of eating garlic




Know benefits and side effects of eating garlic

Nutritional chart

Here is the nutritional chart for 100 grams of raw garlic. Note that 1 medium to large garlic clove weighs between 3-8 grams each.

Amount of nutrients per 100g  Percentage of recommended daily intake
Calories 149
Carbohydrates 33.1 g
Fibre 2.1 g
Fats 0.5g
Protein 6.4g
Vitamin B6 1.2mg
Vitamin C 31.2mg
Thiamin 0.2mg
Riboflavin 0.1mg
Also contains vitamins A, E, K, Niacin, Folate, Pantothenic acid and Choline
Manganese 1.7mg
Selenium 14.2mcg
Calcium 181mg
Copper 0.3mg
Phosphorus 153mg
Potassium 401mg
Iron 1.7mg
Also contains Zinc, Magnesium and sodium

Some Benifits of Garlics

There are many benefits to eating garlic. It is considered a medicine in Ayurveda. It is said that garlic should be included in the diet. But there are many advantages of eating empty stomach garlic in the morning. Let’s know.

1. It Helps Boost Your Body’s Immune System

Garlic offers an immune system boost to help prevent colds and the flu virus. Eating raw garlic can protect against cough, fever, and cold illnesses. According to one study involving 41,000 women between the ages of 55 and 69, those who routinely ate garlic, fruits and vegetables had a 35% lower colon cancer risk.

2. Get rid of High Blood Pressure

Strokes and heart attacks are two of the most significant health concerns worldwide. High blood pressure is a considerable risk factor for heart disease. It’s thought to cause about 70% of strokes, heart attacks, and chronic heart failure. High blood pressure is the cause of 13.5 per cent of deaths worldwide.
Eating garlic relieves high BP. Actually, garlic is very helpful in controlling blood circulation. People suffering from high BP problems are advised to eat garlic daily.

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3. It is good for your brain

One benefit of raw garlic is that it’s full of vitamins and minerals, including vitamin B6, manganese, selenium, vitamin C, iron, potassium, and copper. This powerhouse combination is especially good for cognitive function: Vitamin B6 and magnesium are both linked to boosting mood and improving brain health.

4. Garlic is good for your skin.

While you probably don’t want to rub garlic all over your body, eating it can benefit your skin from the inside out. “Garlic’s antibacterial and antifungal properties can help acne, and its general anti-inflammatory benefits help improve overall circulation, including bringing nutrients to your skin in a more efficient manner,”

Be aware, though, that garlic could cause a burning sensation on your skin

5. Antibacterial properties.

Garlic’s antimicrobial powers have uncovered its potential to protect against viruses, bacteria, and fungi, largely thanks to allicin. Certain compounds from garlic work to keep harmful external microorganisms from invading healthy cells as well as hinder their ability to grow.

6. Improve Athletic Performance

Garlic is considered one of the best ” performance-enhancing” substances. A healthy heart and body are key to keeping you fit. Ultimately, eating garlic plays an excellent role in minimizing, even if subtly, how soon you get weary when physically exerting yourself.

People who had heart disease consumed garlic for 6 weeks and this resulted in a 12% reduction in their heart rate and better exercise capacity.

7. Anticancer properties

Many studies suggest that consuming garlic may help safeguard against cancer and that several of its bioactive molecules kill or inhibit the growth of cancerous cells. A 2018 study published in the journal Nutrients observed that “homemade garlic extract has anti-cancer activities both in vitro and in vivo. Consuming fresh garlic can help lessen the risk of colon cancer.

8. Overcome Oestrogen Deficiency

The period of menopause for older women has often been associated with a lack of the female hormone known as oestrogen due to irregular production of a protein known as a cytokine. Consumption of it has been seen to regulate this to some extent and therefore, may be effective in overcoming oestrogen deficiency after menopause.

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Sides Effects of Garlic

1. It can cause some physical symptoms

Some people may experience heartburn, burning in the mouth, gas, nausea, diarrhoea, or vomiting.

2. Effect on your body’s Smell

Body odour is another side-effect of loading up on garlic. But this is typically only an issue when people are eating three to four or more cloves of raw garlic a day.

3. Consuming raw garlic can cause burning or irritation

Eating raw garlic is not as easy as it sounds. For starters, it can be super intense and even cause a burning sensation once you start using it.

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4. Garlic may cause some people to develop a rash

It could negatively affect your’s skin, causing a rash. If you’re sensitive toward it.

5. It can interact with some medications

People taking certain medications should proceed with caution since raw garlic can potentially react with some drugs, including anticoagulants, antiplatelet, hypoglycemic, and insulin. If you’re eating any kind of medicine, it’s always a good idea to talk with your doctor before its consumption.

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Healthy Diet

“Black Coffee: Exploring its Health Benefits, Side Effects, and Nutritional Value”



Black Coffee Exploring its Health Benefits, Side Effects, and Nutritional Value


Black coffee, a popular morning elixir for many, offers more than just a wake-up call. Beyond its bold flavour and energizing properties, black coffee brings a range of health benefits to the table. In this article, we will delve into the various ways black coffee positively impacts your well-being, from boosting physical performance to enhancing mental focus. So grab a mug, sit back, and discover the health secrets hidden within your daily cup of black coffee.

Benefits of Black Coffee

1. A Rich Source of Antioxidants

Black coffee is teeming with antioxidants, such as polyphenols, which help combat harmful free radicals in the body. These antioxidants play a crucial role in reducing inflammation, protecting cells from damage, and potentially lowering the risk of chronic diseases like cancer, diabetes, and heart disease.

2. Enhanced Physical Performance

Thanks to its caffeine content, black coffee has been shown to improve physical performance. By stimulating the central nervous system, caffeine increases alertness and reduces fatigue, enabling you to perform better during workouts. Moreover, it helps break down body fat and enhances muscle contractions, making black coffee an excellent pre-workout beverage.

Two to three cups of coffee a day can be helpful in reducing fat

3. Weight Management Support

For those on a weight loss journey, black coffee can be a helpful ally. With its minimal calorie count and metabolism-boosting properties, black coffee can aid in weight management. It acts as a natural appetite suppressant, curbing hunger pangs and reducing the likelihood of overeating. Additionally, the caffeine in black coffee can increase your metabolic rate and enhance fat oxidation, promoting calorie burning.

4. Cognitive Function and Mental Focus

When it comes to mental performance, black coffee offers remarkable benefits. The caffeine in black coffee stimulates the brain, improving alertness, concentration, and reaction time. Regular consumption of black coffee has been linked to a reduced risk of cognitive decline and neurodegenerative disorders like Alzheimer’s and Parkinson’s diseases. It also enhances mood and elevates overall cognitive function.

5. Lower Risk of Chronic Diseases

Research suggests that black coffee consumption is associated with a decreased risk of several chronic diseases. Regular intake has been linked to a reduced risk of type 2 diabetes, as it helps regulate blood sugar levels and improve insulin sensitivity. Black coffee has also shown the potential in protecting against liver diseases, including liver cancer and cirrhosis. Moreover, it may have a positive impact on heart health by lowering the risk of stroke and heart disease.

6. Gut Health Benefits

The compounds found in black coffee can have a positive impact on gut health. They stimulate the production of beneficial gut bacteria, promoting a healthy gut microbiome. This, in turn, can enhance digestion, improve nutrient absorption, and potentially reduce the risk of gastrointestinal disorders.

7. Promoting Longevity and Overall Well-being

Numerous studies have indicated that moderate black coffee consumption is associated with a longer lifespan. The antioxidants and bioactive compounds present in black coffee contribute to its protective effects on various organs, including the liver, heart, and brain. Additionally, black coffee’s ability to elevate mood, boost energy, and enhance physical and mental performance contributes to an overall sense of well-being.

8. Protection against Neurodegenerative Diseases

Black coffee’s potential role in protecting against neurodegenerative diseases, such as Alzheimer’s and Parkinson’s, has gained considerable attention. Studies have found that regular coffee consumption, due to its high caffeine content and neuroprotective properties, may lower the risk of developing these debilitating conditions. Caffeine has been shown to reduce the buildup of amyloid plaques and tau protein tangles, which are hallmark characteristics of Alzheimer’s disease. Additionally, the antioxidants in black coffee help combat oxidative stress, a contributing factor in neurodegenerative diseases. While further research is needed to fully understand the mechanisms involved, incorporating black coffee into your routine may provide protective benefits for your brain health.

9. Improved Liver Function

Your liver plays a vital role in detoxification and overall metabolic function. Research suggests that black coffee consumption may positively impact liver health and reduce the risk of liver diseases, including liver cancer and cirrhosis. The antioxidants in black coffee help protect the liver against inflammation and oxidative stress caused by factors like excessive alcohol consumption and a poor diet. Moreover, black coffee has been associated with a lower risk of developing non-alcoholic fatty liver disease (NAFLD), a condition characterized by the accumulation of fat in the liver. By supporting liver function, black coffee contributes to the overall well-being of your body.

10. Mood Enhancement and Depression Prevention

The energizing effects of black coffee go beyond physical performance. The caffeine in black coffee acts as a central nervous system stimulant, helping to improve mood and combat depression. Studies have shown that moderate coffee consumption is associated with a lower risk of developing depression and a reduced likelihood of suicide. The exact mechanisms are not fully understood, but it is believed that caffeine’s ability to enhance the release of neurotransmitters, such as dopamine and serotonin, contributes to its mood-boosting effects. However, it is important to consume coffee in moderation and be mindful of individual sensitivities, as excessive caffeine intake can have adverse effects on mental health.

Black Coffee Exploring its Health Benefits, Side Effects, and Nutritional Value


Black coffee, when consumed in moderation, offers a range of health benefits that extend beyond its energizing properties. From its antioxidant content to its positive impact on physical performance, cognitive function, and chronic disease prevention, black coffee has earned its place as a favourite beverage for promoting well-being. By incorporating black coffee into a balanced lifestyle that includes a healthy diet and regular exercise, you can harness the potential benefits and enjoy this delightful beverage while optimizing your overall health. Remember to consult with a healthcare professional regarding individual sensitivities and potential interactions with existing medical conditions or medications. So, savour your cup of black coffee and relish the goodness it brings to both your body and mind.

Nutrients contents in black coffee

One cup (240 mL) of black coffee provides:

Calories: 2
Protein: 0 grams
Fat: 0 grams
Carbs: 0 grams
Fibre: 0 grams
Caffeine: 96 mg
Riboflavin: 14% of the Daily Value (DV)
Niacin: 3% of the DV
Thiamin: 3% of the DV
Potassium: 3% of the DV

Black coffee is a low-calorie beverage that is primarily composed of water. While it is not a significant source of nutrients, it does contain some beneficial compounds. Here are the key nutrients and bioactive compounds found in black coffee:

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Black coffee is known for its caffeine content, which is a natural stimulant. Caffeine acts on the central nervous system, enhancing alertness and reducing fatigue.


Black coffee is rich in antioxidants, such as polyphenols and hydroxycinnamic acids. These compounds help protect the body against oxidative stress and reduce inflammation. The antioxidant capacity of black coffee is higher than that of many fruits and vegetables.


Black coffee contains small amounts of potassium, an essential mineral that plays a role in maintaining proper heart and muscle function, as well as supporting overall health.


Black coffee provides a modest amount of magnesium, which is involved in various biochemical reactions in the body. Magnesium is important for maintaining healthy bones, regulating blood pressure, and supporting muscle and nerve function.


Also known as vitamin B3, niacin is found in small amounts in black coffee. Niacin plays a crucial role in energy metabolism and supports the function of the nervous system.


Black coffee contains small amounts of riboflavin, also known as vitamin B2. Riboflavin is involved in energy production, the metabolism of macronutrients, and the maintenance of healthy skin and vision.

It’s important to note that the nutrient content of black coffee may vary depending on factors such as the type of coffee bean, brewing method, and serving size. Additionally, the amounts of these nutrients are relatively small, and other dietary sources are generally more significant contributors to overall nutrient intake.

While black coffee does provide certain bioactive compounds and potential health benefits, it is essential to consume it in moderation and consider individual sensitivities, as excessive caffeine intake can have adverse effects on certain individuals, such as insomnia, jitteriness, and increased heart rate.

Black Coffee Exploring its Health Benefits, Side Effects, and Nutritional Value

Side Effects of Black Coffee

While black coffee can offer several health benefits, it’s important to be aware of potential side effects, particularly when consumed in excessive amounts or for individuals who are sensitive to caffeine. Here are some common side effects associated with black coffee:

Insomnia and Disrupted Sleep:

The stimulating effects of caffeine can interfere with sleep patterns, particularly if consumed in large quantities or close to bedtime. Caffeine can reduce the quality and duration of sleep, leading to insomnia or restless sleep.

Increased Heart Rate and Blood Pressure:

Caffeine stimulates the central nervous system, which can cause a temporary increase in heart rate and blood pressure. While this effect is usually mild, individuals with pre-existing heart conditions or hypertension should monitor their caffeine intake to avoid any potential adverse effects.

Gastrointestinal Distress:

Black coffee’s acidic nature can sometimes lead to digestive issues, including acid reflux, heartburn, and stomach discomfort. Caffeine can also act as a mild diuretic, increasing urine production and potentially causing more frequent trips to the restroom.

Anxiety and Nervousness:

Caffeine is a psychoactive substance that can affect mood and exacerbate feelings of anxiety or nervousness in susceptible individuals. Those with anxiety disorders or sensitivity to caffeine may experience increased anxiety levels after consuming black coffee.


While black coffee is primarily composed of water, excessive caffeine consumption can have a diuretic effect, leading to increased urine output. This, in turn, may contribute to mild dehydration if fluid intake is not adequately replenished.

Dependency and Withdrawal Symptoms:

Regular consumption of caffeine, including black coffee, can lead to tolerance and dependence. Abruptly reducing or discontinuing caffeine intake may result in withdrawal symptoms, such as headaches, irritability, and fatigue.

Interference with Nutrient Absorption:

Some studies suggest that excessive caffeine intake can interfere with the absorption of certain nutrients, such as calcium, iron, and zinc. However, the impact is generally minimal unless consumed in very high amounts or in individuals with specific nutrient deficiencies.

It’s important to note that the sensitivity to caffeine and the potential side effects can vary among individuals. Some people may tolerate black coffee well and experience minimal side effects, while others may be more sensitive and prone to experiencing adverse reactions.

To enjoy the benefits of black coffee while minimizing potential side effects, it is advisable to consume it in moderation, consider personal caffeine sensitivity, and be mindful of the timing of consumption, particularly if sleep disturbances are a concern. Consulting with a healthcare professional can provide personalized guidance based on individual health circumstances.

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Healthy Diet

Hibiscus tea reduces the risk of high blood pressure in these 7 ways!



Hibiscus tea reduces the risk of high blood pressure in these 7 ways!

High blood pressure is a risk for many different diseases, along with ischemic heart, cerebrovascular disease and chronic kidney disease. In addition, high blood pressure is also responsible for an increase in disability and deaths worldwide.

You must have heard many times that doctors cancelled surgery because the patient’s blood pressure was not stable.

Blood pressure levels can indeed be controlled using modern medicines, but the long-term use of these drugs has an impact on overall health. Apart from medicines, you can also manage hypertension with natural remedies and food. In such a situation, the hibiscus flower can prove to be very beneficial.

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Research on hibiscus tea

As reported by Harvard Health, a study has shown that hibiscus tea can help reduce blood pressure. Another interesting cardiovascular benefit of this herbal tea is its ability to help lower LDL (bad) cholesterol levels. One research review showed that consuming hibiscus tea or extract reduced bad LDL cholesterol and triglyceride levels.

What Harvard research says about hibiscus tea:

1. It has now been established that hibiscus tea can prove effective in lowering blood pressure.

2. Studies show that consuming hibiscus tea or extract reduces bad cholesterol (LDL) and triglyceride levels.

3. Hibiscus tea is made from the dark red flowers of the hibiscus plant.

4. Dried fennel is used in hibiscus tea, which imparts a refreshing yet tangy taste.

5. In addition to providing antioxidant power, hibiscus tea contains small amounts of potassium, calcium, magnesium and other minerals.

6. Hibiscus tea offers antiviral and cardiovascular benefits, mainly due to the antioxidant “anthocyanins.”

7. This herbal tea is effective against certain types of bird flu.

How to make Hibiscus Tea?

While starting with the different ‘how to make hibiscus tea’ recipes, let us start with the very basic and the easiest one (do not worry, all the recipes are easy!).


  • 2 cups fresh hibiscus flowers or ½ cup dried flowers.
  • 8 cups water
  • ¼ cup honey add more if you like your tea sweater
  • 3 tablespoons Fresh Lime Juice

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  1.  If using fresh hibiscus flowers, remove the calyx or the green part at the base of the flower to which the stem is attached. You can also remove the pistil which is the thin thread-like tube in the middle of the flower which has pollen attached to it or you can choose to keep it! You don’t need to do this if you are using dried flowers.
  2. Bring the hibiscus flowers and water to a boil in a large pot. Once the water starts boiling, switch off the flame and cover the vessel. At this point, you can also add other herbs or add basil, lemongrass, lemon zest, etc. Let the tea steep for 15-20 minutes. Mix in the honey and lime juice until completely combined. Strain the tea.
  3. You can either serve hibiscus tea warm or you can chill it in the refrigerator for a couple of hours. Either way, it tastes delicious!


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Healthy Diet

Why should drink water before eating anything in the morning?



Why should drink water before eating anything in the morning

Why should drink water before eating anything in the morning

Water is essential for your body’s health and work. You can not afford a sufficient amount of water throughout the day and the whole body function will be disturbed. Your day should start with a glass of water, which is an essential part of any healthy routine. Drinking water in the morning means not only to start well-hydrated its day; Rather, drinking empty stomach water can also benefit yourself! It is important to be hydrated to keep your body healthy and satisfied. There may be many health problems due to drinking water or less water such as migraine, indigestion, high blood pressure, kidney stones, breast cancer, uterus cancer, sinusitis, pulmonary tuberculosis and obesity. Many people question what happens by drinking water in the morning? So let us know the advantages of drinking water first.

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These 7 reasons are given to drink water in the morning-

1. Improves metabolism

If you are dieting, you know that drinking empty stomach water can increase your metabolic rate! By increasing your metabolic rate, you are digesting fast and therefore are improving your digestive system. It purifies your colon also so that the organ naturally absorb nutrients rapidly.

2. Beneficial for hair

By reducing water intake, you are making your hair slim and delicate. Another reason is that drinking empty stomach water will increase the growth of hair.

3. Removes acidity

Burning in the chest can be due to acidity in your stomach and acid reflux in your oesophagus. When you drink water in the morning and push the water acidity down and dilute the stomach.


4. Increases the brightness of the skin

Drinking water your body is capable of leaving toxic substances rapidly so that your skin will get shine. Water is known to increase blood flow and increase the production of new blood cells while making your skin shiny. Due to a lack of water in your body, wrinkles and deep ROMs can occur.

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5. Help in weight loss

In addition to getting less hungry and hunger, drinking water immediately after waking up, your body leaves toxic substances, which starts to speed up in your intestines. This process will be cured and will improve your digestive system.


6. Strengths the immune system

In the morning, drinking water is cleaned and the lymph system becomes balanced. A stable lymphatic system will help create a strong immune system, which will save us from being sick repeatedly.


7. Prevents Kidney’s Calculus and Regulation Infection

Like Heart Burn, water will reduce the acidity of the stomach to reduce the possibility of kidney stones. The more water you drink, the more toxic substances from your body gets out, which prevents bladder infection.

8. Increases Energy

Drinking water on an empty stomach stimulates the red blood cells to populate at a faster rate, which in turn boosts the energy levels of the body.

9. Increases Hunger

Drinking water early in the morning, on an empty stomach, clears all the waste from the body and makes you feel hungry.

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