Why We Should Add Yogurt In Our Daily Diet ?

Yogurt is full of essential nutrients , calcium and protein . Adding one cup of yogurt in our daily diet we can get some magical health benefits . But obviously it should be pure homemade and unsweetened .  

Homemade Yogurt

Yogurts Strengthen Bones And Lower The Risk Of Osteoporosis : (1)

Yogurts are rich in calcium . It maintains our bone density and strengthen them . Most of aged people are suffering from osteoporosis in which bones become weak and brittle . So a cup of yogurt after lunch would be better and healthy option for them . Even we all should consume yogurt daily to strengthen our bone . 

It Helps To Build Muscle : (2)

Yogurt is very healthy diet for those , who workout daily . Yogurt is called power house of protein . After workout if you consume it within 60 minutes , it keeps your body hydrated and helps to build muscle . You can add a cup of yogurt with your breakfast . 

It Improves Digestive Health : (3)

Yogurts contain live bacteria , that is probiotic . Probiotics are essential bacteria that are naturally present in our digestive system . Live strain of these good bacteria is found in yogurt . This improves our digestive health , decreases gas , diarrhea , constipation and bloating .

Yogurt As Immunity Booster : (4)

It is rich in important nutrients . It contains protein , carbohydrates , calcium , potassium , phosphorous , vitamin - B and probiotic . These all boost our immune system . Consuming yogurt may enhance absorption of vitamins and minerals . Probiotic helps to reduce inflammation , prevent common cold and flu . 

It Reduces Risk Of Cancer : (5)

Along with other qualities , yogurt has anti-carcinogenic property that protest our body from colon and breast cancer .

It Maintains Blood Pressure : (6)

Yogurt contains potassium , magnesium those help to lower high blood pressure and maintain it .

Yogurt For Weight loss : (7)

Yogurt is high calcium food and dairy sources . Research shows this type of food improves our metabolism rate and break down the body fat . Calcium rich yogurt strengthen our bones and helps to be fit and young . A study presented that consuming calcium rich food helps to reduce belly fat .

Yogurt To Whiten Our Skin : (8)

If we apply yogurt on face in different ways and on our body skin we may get magical result . Due to sun burn , air pollution , liver related problems or many others , we see pigmentation  , acne , dark spot and complexion on our face . Yogurt may solves all these without side effects . 

  Yogurt is full of essential nutrients which moisturizes and nourishes our skin . Zinc , presented in yogurt slows down the aging process and reduces the wrinkles . It brighten our skin , reduces dark spots , improves healthy skin growth .

How to use on face : 

You can apply yogurt on face . just message over the skin for few seconds and wash with lukewarm . You can apply on your face daily . 

     As a face mask : Make a paste of yogurt , honey and turmeric powder . Apply on face and leave it for 10 minutes . After that wash it with water . 

                                You can make another paste of yogurt , oats dust , aloevera gel and honey . Use face mask 3 to 4 times in a week . 

Yogurt For Hair :

You can add yogurt with your hair pack . Make a paste of henna with yogurt and honey . It strengthen , moisturizes and keeps your hair smooth . 

Easy Process To Make Yogurt At Home : 

## Heat the milk and off the burner before the milk starts boiling . Let it be cool . 

## When the milk becomes lukewarm , we can touch , add yogurt in it . You may add 2 to 3 tablespoon yogurt in one litre milk . Mix well and leave it for 6 to 8 hours or over night in a warm space . After that your yogurt will be ready to eat or you can freeze it .

Who Should Avoid Yogurt : (9)

Homemade yogurt has no side effects . But those with lactose intolerance should avoid yogurt . If anyone has milk allergy , should not eat .

Unknown Benefits Of Almonds

Almonds : (1)

 Almond is native to Iran and Central Asia . It was spread by humans all over the world .
But the pollination of California's almonds is the largest annual managed pollination in the world . 
it is seen that consumption of almonds per person in the world has been increasing . 

Almonds 

Export / Import : 

The US is the dominant supplier of almonds . In 2016/2017 , the country exported about 1.4 billion pounds of almond . Spain , India , China and Germany were the top four countries to import .

What is Almond :

 Almonds are the star of the nut show . They come raw or roasted , sweet or salty , sprouted or unsprouted , but always crunchy and satisfying . Actually almond is seed . Almond plays a number of roles in our diet .

Nutrients of Almonds : (2)

 Almonds contains mono unsaturated fats , carbohydrates , fiber , sugar ( little amount) , calcium , iron , magnesium , potassium , vitamin A , B ,D ,E .

Health Benefits Of Almonds :

1) Almond lowers the heart risk : (3)

Almonds improve lipid or fat levels in the blood . This can benefit heart health . studies say , almonds are full of anti oxidants . So consuming almonds increases the antioxidant levels in the blood stream , reduces blood pressure and improve blood flow . Hence lower the heart risk . 

2) Almonds lower overall cholesterol levels : (4)

Almond are rich in unsaturated fat . It lowers low density lipoprotein ( LDL) or bad cholesterol . A study shows , almond is rich in vitamin  E , that is an antioxidant , that can help stop the oxidation process that causes cholesterol to clog the arteries .  Also maintain the level of high density lipoprotein (HDL) or good cholesterol .

3) Almonds reduce the risk of diabetes : (5)

Almonds are rich in mono unsaturated fatty acids , which balance the amount of glucose in our blood and control its absorption . Hence almonds control the blood sugar level and diabetes .

4) Almonds lower the cancer risk : (6)

Studies show that people taking almonds have lower risk of breast cancer than the others who don't take almonds . Almonds are rich in vitamin E , that lowers the risk of colon cancer . 

5) Almond acts as a immunity booster : (7)

Almonds are full of antioxidant , vitamins and minerals . Taking almond in the morning empty stomach or with breakfast is a balanced food and boost our immunity system .

6) It helps to reduce weight : (8)

People consuming almonds have lower rate of obesity . Almonds boost our metabolism and burn more calories . 
Almonds also lower the women's total cholesterol , triglycerides , fasting blood sugar and diastolic blood pressure too . 

Almonds For Our Skin :

Almonds contain good fat , that is very good for our skin . Almonds have anti-aging property . Almonds are rich in vitamin E , which nourishes and softens the skin when applied daily as almond oil or almond milk . You can mix dust almond with your face pack . 

Almonds For Hair Growth :

Almonds are full of mono fatty acids and vitamin  A , B and D which are essential for hair growth , prevents dandruff . Almond oil nourishes and moisturizes the scalp . It promotes healthy and required blood flow , that promotes hair growth . 

Best Time To Consume Almonds :

In the morning in empty stomach if we take almond before exercise , we get best health benefits . Else you can take with with your breakfast . Soaked almond in water overnight is best , because soaked almond is tan free . 

How Many Almonds Should We Take Per Day :

In summer We can take 4 to 5 almonds per day and in winter we can take 9 to 10 almonds .

Risk :

People having nut allergy should avoid it . Many of us , who take medicine for high blood pressure , obesity , diabetes should avoid almond .

Can Pregnant Women consume Almonds ?

Consuming almonds during pregnancy is safe . As almond is rich in vitamins , carbohydrate , minerals , it is very healthy food and very good to eat during pregnancy . Still , it is advisable to consult with doctor , since it may allergic reaction .