9 Impressive Health Benefits of Beets

Beetroots, commonly known as beets, are a popular root vegetable used in many cuisines around the world.

Beets are packed with essential vitamins, minerals and plant compounds, some of which have medicinal properties.

What's more, they are delicious and easy to add to your diet.

This article lists 9 health benefits of beets, all supported by science.

1. Many Nutrients in Few Calories

Beets boast an impressive nutritional profile.

They are low in calories, yet high in valuable vitamins and minerals. In fact, they contain a bit of almost all the vitamins and minerals that you need (1).

Here is an overview of the nutrients found in a 3.5-ounce (100-gram) serving of cooked beetroot (1):

• Calories: 44
• Protein: 1.7 grams
• Fat: 0.2 grams
• Fiber: 2 grams
• Vitamin C: 6% of the RDI
• Folate: 20% of the RDI
• Vitamin B6: 3% of the RDI
• Magnesium: 6% of the RDI
• Potassium: 9% of the RDI
• Phosphorous: 4% of the RDI
• Manganese: 16% of the RDI
• Iron: 4% of the RDI

Beets also contain inorganic nitrates and pigments, both of which are plant compounds that have a number of health benefits.

SUMMARY:Beets are loaded with vitamins and minerals and low in calories and fat. They also contain inorganic nitrates and pigments, both of which have a number of health benefits.

2. Help Keep Blood Pressure in Check

Heart disease, including heart attacks, heart failure and stroke, is one of the leading causes of death worldwide.

And high blood pressure is one of the leading risk factors for the development of these conditions.

Studies have shown that beets can significantly lower blood pressure by up to 4–10 mmHg over a period of only a few hours (2, 3, 4).

The effect appears to be greater for systolic blood pressure, or pressure when your heart contracts, rather than diastolic blood pressure, or pressure when your heart is relaxed. The effect may also be stronger for raw beets than cooked beets (5, 6, 7, 8).

These blood pressure-lowering effects are likely due to the high concentration of nitrates in beets. In your body, dietary nitrates are converted into nitric oxide, a molecule that dilates blood vessels, causing blood pressure to drop (9).

Blood nitrate levels remain elevated for about six hours after eating dietary nitrate. Therefore, beets only have a temporary effect on blood pressure, and regular consumption is required to experience long-term reductions in blood pressure (10).

SUMMARY:Beets contain a high concentration of nitrates, which have a blood pressure-lowering effect. This may lead to a reduced risk of heart attacks, heart failure and stroke.

3. Can Improve Athletic Performance

Several studies suggest that dietary nitrates may enhance athletic performance.

For this reason, beets are often used by athletes.

Nitrates appear to affect physical performance by improving the efficiency of mitochondria, which are responsible for producing energy in your cells (11).

In two studies including seven and eight men, consuming 17 ounces (500 ml) of beet juice daily for six days extended time to exhaustion during high-intensity exercise by 15–25%, which is a 1–2% improvement in overall performance (7, 12, 13).

Eating beets may also improve cycling and athletic performance and increase oxygen use by up to 20% (7, 14, 15, 16).

One small study of nine competitive cyclists looked at the effect of 17 ounces (500 ml) of beetroot juice on cycling time trial performance over 2.5 and 10 miles (4 and 16.1 km).

Drinking beetroot juice improved performance by 2.8% over the 2.5-mile (4-km) time trial and 2.7% over the 10-mile (16.1-km) trial (17).

It's important to note that blood nitrate levels peak within 2–3 hours. Therefore, to maximize their potential, it's best to consume beets 2–3 hours before training or competing (18).

SUMMARY:Eating beets may enhance athletic performance by improving oxygen use and time to exhaustion. To maximize their effects, beets should be consumed 2–3 hours prior to training or competing.

4. May Help Fight Inflammation

Chronic inflammation is associated with a number of diseases, such as obesity, heart disease, liver disease and cancer (19).

Beets contain pigments called betalains, which may potentially possess a number of anti-inflammatory properties (8, 20, 21).

However, most of the research in this area has been conducted in rats.

Beetroot juice and beetroot extract have been shown to reduce kidney inflammation in rats injected with toxic chemicals known to induce serious injury (20, 22).

One study in humans with osteoarthritis showed that betalain capsules made with beetroot extract reduced pain and discomfort associated with the condition (23).

While these studies suggest that beets have an anti-inflammatory effect, human studies are needed to determine whether beets could be used to reduce inflammation.

SUMMARY:Beets may have a number of anti-inflammatory effects. However, further research in humans is required to confirm this theory.

5. May Improve Digestive Health

Dietary fiber is an important component of a healthy diet.

It has been linked to many health benefits, including improved digestion.

One cup of beetroot contains 3.4 grams of fiber, making beets a good fiber source (1).

Fiber bypasses digestion and heads down to the colon, where it either feeds the friendly gut bacteria or adds bulk to stool.

This can promote digestive health, keep you regular and prevent digestive conditions like constipation, inflammatory bowel disease and diverticulitis (24, 25).

Moreover, fiber has been linked to a reduced risk of chronic diseases including colon cancer, heart disease and type 2 diabetes (26, 27, 28).

SUMMARY:Beets are a good source of fiber, which is beneficial for digestive health, as well as reducing the risk of a number of chronic health conditions.

6. May Help Support Brain Health

Mental and cognitive function naturally decline with age.

For some, this decline is significant and may result in conditions like dementia.

A reduction in blood flow and oxygen supply to the brain may contribute to this decline (29, 30, 31).

Interestingly, the nitrates in beets may improve mental and cognitive function by promoting the dilation of blood vessels and thus increasing blood flow to the brain (32).

Beets have been shown to particularly improve blood flow to the frontal lobe of the brain, an area associated with higher-level thinking, such as decision making and working memory (33).

Furthermore, one study in type 2 diabetics looked at the effect of beets on simple reaction time, which is a measure of cognitive function.

Simple reaction time during a computer-based cognitive function test was 4% faster in those who consumed 8.5 ounces (250 ml) of beetroot juice daily for two weeks, compared to the placebo (34).

However, whether beets could be used in a clinical setting to improve brain function and reduce the risk of dementia remains to be seen.

SUMMARY:Beets contain nitrates, which may help increase blood flow to the brain, improve cognitive function and possibly reduce the risk of dementia. However, more research in this area is needed.

7. May Have Some Anti-Cancer Properties

Cancer is a serious and potentially fatal disease characterized by the uncontrolled growth of cells.

The antioxidant content and anti-inflammatory nature of beets have led to an interest in its ability to prevent cancer.

However, the current evidence is fairly limited.

Beetroot extract has been shown to reduce the division and growth of tumor cells in animals (35, 36).

One test-tube study using human cells found that beetroot extract, which is high in betalain pigments, reduced the growth of prostate and breast cancer cells (37).

It is important to note that these studies were performed in isolated human cells and rats. Further research is necessary to determine whether similar effects would be found in living, breathing humans.

SUMMARY:Studies in isolated human cells and rats have shown that the pigments in beets may help reduce the growth of cancer cells.

8. May Help You Lose Weight

Beets have several nutritional properties that should make them good for weight loss.

First, beets are low in calories and high in water (1).

Increasing your intake of low-calorie foods like fruits and vegetables has been associated with weight loss (38, 39).

Furthermore, despite their low calorie content, beets contain moderate amounts of protein and fiber. These are both important nutrients for achieving and maintaining a healthy weight (40, 41, 42).

The fiber in beets may also help promote weight loss by reducing appetite and promoting feelings of fullness, thereby reducing overall calorie intake (43, 44, 45).

While no studies have directly tested the effects of beets on weight, it's likely that adding beets to your diet can aid in weight loss.

SUMMARY:Beets have a high water and low calorie content. Both of these properties are beneficial for weight loss.

9. Delicious and Easy to Include in Your Diet

This last one is not a health benefit, yet it is still important.

Not only are beets nutritious, but they are also incredibly delicious and easy to incorporate into your diet.

Beets can be juiced, roasted, steamed or pickled. Also, they can be bought precooked and canned for convenience.

Choose beets that are heavy for their size with fresh, unwilted green leafy tops still attached.

Dietary nitrates are water soluble, so it is best to avoid boiling beets to maximize their nitrate content.

Here are some delicious and interesting ways to add more beets to your diet:

• Beetroot salad: Grated beets make a flavorful and colorful addition to coleslaw.
• Beetroot dip: Beets blended with Greek yogurt make a delicious and healthy dip.
• Beetroot juice: Fresh beetroot juice is best, as store-bought juice can be high in added sugars and may only contain a small amount of beets.
• Beetroot leaves: Beet leaves can be cooked and enjoyed like spinach, so don't throw them out.

SUMMARY:Beetroot is a delicious and versatile vegetable that is easy to add to your diet. Choose beets that are heavy for their size with green tops still attached.

The Bottom Line

Beets provide some impressive health benefits.

Not to mention, they are low in calories and a great source of nutrients, including fiber, folate and vitamin C.

Beets also contain nitrates and pigments that may help lower blood pressure and improve athletic performance.

Lastly, beets are delicious and versatile, fitting well into a healthy and balanced diet.

9 Lesser Known Benefits Of Safflower Oil; Does It Really Aid In Weight Loss?

Safflower oil is extracted from the seeds of a plant of the same name, safflower or Carthamus tinctorius. It is an annual plant with orange, yellow or red flowers and is mostly cultivated for the oil, some of the major producers being Kazakhstan, India and the United States.^[1]  Safflower is also a crop that holds historical significance with its cultivation dating as far back as the ancient Greek and Egyptian civilizations.

Even though the plant is used for different purposes like textile dyeing and food colouring, it is now predominantly grown for extracting its rich, healthy oil. This is because safflower oil has multiple benefits which makes it a better alternative to other unhealthy oils that pose a threat to our health.

To mention a few, safflower oil helps us in boosting the immune system, keeps a check on the blood sugar levels, reduces cholesterol, improves cardiac health and so on. This article has attempted to shed more light on the same and tries to explain different benefits of the Safflower oil which may make you want to switch to it.

What Are The Health Benefits Of Safflower Oil

1. Reduces inflammation

The anti-inflammatory properties of Safflower oil have been evaluated and confirmed by different studies conducted over the year.^[2] [3] The Alpha-Linoleic Acid (ALA), the major component present in safflower^[4] is an amazing anti-inflammatory agent.^[5]  According to a 2007 study, it was inferred that the anti-inflammatory properties of the oil could also be rendered by the amount of Vitamin E present in it [6]. Altogether, Safflower oil reduces inflammation and boosts the immune system, keeping us healthier and more resistant to< infections.

2. Reduces free radical damage

All cooking oils contain certain beneficial compounds because of which we use them for cooking our food. Although, each oil has a certain smoking point, at or beyond which the compounds in it start to turn into harmful free radicals which cause damage to the body. Hence, the higher the smoking point of an oil, the better it is for cooking at high temperatures.

Safflower oil in its refined, as well as semi-refined state, has a high smoke point - 266 degrees Celsius and 160 degrees Celsius respectively ^[15] , which makes it better than most other cooking oils - even olive oil! This is the reason Safflower oil is highly recommended while you're cooking something at high temperatures. Although, the fact still remains that it is an oil and should be used in moderation.

3. Boosts heart health

Modern food-habits coupled with the lack of proper exercise leave people with high levels of bad cholesterol (Low Density Lipoprotein), which ultimately contributes to cardiac diseases like stroke. The Alpha-Linoleic Acid present in safflower oil is an omega-3 fatty acid which is required by our body in generous amounts to keep a check on our cholesterol.

Since ALA is the largest constituent of safflower, the oil, therefore, contains large amounts of healthy omega-3 fatty acids. With constant use of the oil, the level of bad cholesterol has been found to lower, thereby reducing the risk of cardiac diseases like heart attacks.^[7]

4. Lowers blood sugar

Safflower oil is considered a good product especially for the people who suffer from Diabetes. This is because it contains polyunsaturated fats which have been proven to lower blood glucose levels. A study conducted with obese post-menopausal women with Type 2 Diabetes found out that consuming the oil not just lowers glucose levels but also helps in controlling insulin secretion and insulin resistance.^[8] [9]

5. Promotes healthy skin

The use of safflower oil is not just limited to oral consumption. It can also be used on your skin to get great results! The linoleic acid present in the oil helps in fighting blackheads and acne, unclogging pores and controlling sebum. Along with that, the acid also stimulates the growth of new skin cells, thereby helping it regenerate.

As the skin regenerates, it heals the scars and pigmentation. The oil can also be used to repair dry skin. It is because of these properties of the oil and the presence of Vitamin E in it that it has been made use of in the cosmetic industry.^[10] [11]

6. Strengthens hair follicles

The vitamins and oleic acid present in the safflower oil are the two main factors behind this property of the oil. The oil increases the circulation of blood on the scalp. This, in turn, stimulates the scalp and thereby helps in strengthening the hair follicles right from their roots. It is an added benefit that the oil also leaves your hair shiny and promotes hair growth.^[12]

 

7. Relieves constipation

Constipation can be a very hard thing to deal with and if not dealt with properly, it may lead to other medical conditions. Safflower oil has been known to have laxative properties which help to relieve constipation. According to a study conducted to obtain insights into the medicinal uses of safflower oil,^[13]  the oil really does contain laxative properties and has been used for the same purpose traditionally.

8. Reduces PMS symptoms

Yet another difficult situation to handle, PMS or premenstrual syndrome is something that a lot of women experience during or just before the onset of their menstrual cycle, wherein they may feel irritable, confused, etc. This coupled with the pain causes a lot of uneasiness.

Safflower oil supposedly has the ability to reduce the PMS symptoms. This is because the linoleic acid present in the oil can control prostaglandins - something that causes hormonal changes and PMS. Even though safflower cannot fully eradicate the pain, it still helps reduce it.^[14]

9. Relieves migraines

According to a 2018 study, the linoleic and linolenic acids present in safflower oil can effectively act against chronic migraines.^[17]  It is a safe, effective and simple method to get rid of horrible migraines and headaches. Just apply a few drops of the oil and massage gently.

Nutritional Value of Safflower Oil

Safflower oil contains 5.62 g of water and 517 kcal per 100 grams. It also contains.

 

Is Safflower Oil Good For Weight Loss?

The reason why safflower oil is sometimes considered while trying to lose weight is that it contains CLA or Conjugated Linoleic Acid. Even though CLA aids weight loss, Safflower oil contains only trace amounts of it. One gram of safflower oil contains only 0.7 mg of CLA.^[16]  That is, if you're relying on the CLA from safflower oil to help you lose weight, you'd have to consume large amounts of safflower oil, which is bound to have adverse effects on your health.

What you can do is to either use chemically altered safflower oil-based CLA supplements or use Safflower oil as a part of your nutritious balanced diet. The omega-3 and omega-6 fatty acids naturally present in the oil can be a great addition to your healthy diet. The bottom line is that safflower oil is not a great choice while you're trying to lose weight.

Precautions While Using Safflower Oil

Here are a few things one should consider before using safflower oil.

• It is always advisable to consult a doctor before you start including it in your diet or body, especially if you're someone suffering from any form of allergies.
• Do not consume too much of the oil every other day, however beneficial it may seem.
• Safflower can hinder the process of blood clotting. Hence if you suffer from any such disorders which include bleeding, keep away from the oil.
• If you've just undergone a medical procedure, are about to have one or have had it in the past, consult your doctor first.
• Although the oil is anti-inflammatory because of the omega 3 fatty acids, the presence of omega 6 fatty acids alongside may end up not giving the desired results. Hence, make sure you strike a fine balance while buying oil that contains almost equal compositions of both the acids.

To Conclude...

Safflower oil is definitely a versatile oil in that it has such a wide variety of health benefits on offer. Proper and controlled use over time is sure to cleanse the body and improve the overall health of the body as well as the skin.

Guarana: Benefits Of The Exotic Seeds Of Energy

Native to the Amazon, Guarana is a Brazilian climbing plant valued for its fruit and its seed. A member of the maple family, Guarana belongs to the Sapindaceae and is scientifically termed as Paullinia cupana. Although the plant is commonly found in Brazil, the seeds are largely produced in parts of Paraguay as well.

The guarana fruit resembles the human eye in its shape, and has an attractive red shell encasing the white aril covered black seed.  The properties of the Amazonian fruit is not limited to brewing but extends to the medicinal application as well.

 

In the contemporary health-conscious society, Guarana's medicinal properties are exceptionally valued. Guarana was widely used as an 'energy drink' by the Amazonian tribes during the hunting season due to the exuberance of caffeine, and the scant amount of theophylline and theobromine present in it.

Fairly small in size, you should not mistake the guarana berries for any ordinary berry. The exotic berries encompass a plethora of benefits that can do good to our bodies. The red exotic berry is a natural source of immense energy, making it a favoured ingredient in various beverages, especially energy   drinks.

Nutritional Value Of Guarana

The calories in guarana seeds amount to 96 kcal. The guarana seeds also consist of a minute 0.39 g of omega 6 fatty acids, 0.15 g of omega 3 fatty acids, 0.49 g of saturated fatty acids and 0.54 g of polyunsaturated fatty acids. 

100 grams of guarana seeds contain approximately:

• 1 gram carbohydrates
• 50 grams protein
• 2.95 grams fat
• 12.21grams fibre
• 4.6 grams caffeine
• 1.31 grams monosaturates
• 6 milligrams sodium
• 146 milligrams potassium
• 18 milligrams calcium
• 133 milligrams vitamin A
• 90 milligrams vitamin C

 

Health Benefits Of Guarana

A natural source of energy, the benefits of guarana on the human body are plenty. Check them out below.

1. Helps in weight loss & maintenance

The critical role played by caffeine in the journey of weight loss is globally known. The exotic fruit from Brazil has the dual property of not only aiding the process of weight loss but also helps in maintaining weight, which you do not usually see in fruits of similar nature.The high caffeine content of the guarana seeds acts as the catalyst for weight loss. Studies reveal the impact of the seeds on the nervous system causing the generation of lipolysis, where the fats released during exercise are converted to energy; thereby helping you in maintaining the weight. Likewise, the fruit is said to possess appetite-suppressing properties, thus limiting you from constant binging. 

2. Eliminates menstrual problems

A godsend for women suffering from constant menstrual pain and irregular cycle, the guarana seeds work wonders. Incorporation of guarana seeds into your daily diet can help you get rid of the tiredness and the premenstrual symptoms. Although there has been no scientific proof for this, the age-old practices with positive results accord to its effectiveness. 

3. Promotes better mental health

The guarana seeds possess the ability to improve your blood flow and circulation, thereby enhancing and promoting your mental health. An efficient system of blood circulation helps in eliminating fatigue, migraine and headaches. 

4. Improves quality & appearance of skin

The antioxidant and antimicrobial properties of the guarana seeds make it the most favourite ingredient of the cosmetic industry. It is commonly found in antiageing lotions, creams, soaps and hair products. The caffeine content in guarana also contributes to the appearance of your skin by abating skin troubles such as wrinkles and saggy skin, which has been proven by scientific studies. 

5. Improves digestion

The natural detoxifying nature of guarana helps in improving your digestive system. The presence of tannins (plant-based antioxidants) that have the ability to bind and contract the tissues aids in relieving chronic diarrhoea. In a way, guarana has the dual property of a laxative and astringent. The caffeine and the tannins work separately to improve your digestion. That is, the caffeine works in relieving constipation through the stimulation of your colon and intestines.

 

6. Reduces stress & anxiety

Guarana seeds have been widely known for its role in relieving stress and anxiety. Although there is no scientific evidence to back this up, the seeds are known for its calming properties. The caffeine content in guarana seemingly improves your mood and feelings of well-being. Anyhow, the dosage of intake has to be controlled, or else can negatively impact your level of anxiety.

7. Promotes heart health

The antioxidants present in the guarana seeds play a major role in your heart's health, by improving the blood flow and removing the blood clots. Several studies have shown the impact it has on diminishing the oxidation levels of 'bad' LDL cholesterol that causes the development of plaque in your arteries. Basically, the consumption of the seeds shields one against the heart diseases; keeping them at bay. 

8. Acts as an energy booster

The ample amount of caffeine in the red wonder acts as a natural source of energy. The role of caffeine as an energy booster is obviously acknowledged. Considered to be a natural stimulant, guarana prevents fatigue and supplies energy to your brain by blocking the impact of adenosine which helps your brain relax. It is also known as 'nature's rocket fuel', as the flavonoids and alkaloids present in guarana stimulate your central nervous system and myocardium; thereby enhancing your alertness and reducing fatigue. 

9. Possesses antibacterial properties

The guarana seeds are encompassed of components that possess antibacterial properties. Studies have revealed the guarana seeds' capability to diminish the growth of harmful bacteria such as Streptococcus mutans, Escherichia coli etc. It is believed that the combined role of catechins or tannins (caffeine and plant-based compounds) are responsible for the antibacterial nature of guarana seeds. 

10. Acts as a painkiller

The caffeine in the guarana seeds acts as an analgesic. That is, by stimulating the circulation of blood, the caffeine present in seeds aids in reducing any sort of physical pain. It is mostly used to gain relief from constant migraines, headaches and menstrual pain. 

11. Increases libido

The presence of caffeine in the guarana seeds acts as a natural aphrodisiac. The inclusion of guarana in your diet can enhance and stimulate your libido, thereby help you to lead a euphoric, passionate life. 

Guarana - How To Use It?

You may think that as guarana is a berry, it can be consumed as it is. Well, that's where you are mistaken! The exotic texture and look of the berry can confuse you into consuming it right off the bat. Customarily, the seeds of the guarana berry are used by people to acquire the benefits of it. Guarana seeds are available in the form of powder, capsules, liquids and even chewing gum. The powder can be infused in your daily beverages such as tea, coffee or even smoothies. You must be careful to limit the use of the powder to 3 to 6 g per day, which should be equally divided among three or four doses.   The guarana seed powder can be incorporated in your daily diet in various ways, such as;

• You can mix 1 tsp guarana powder into any juice you prefer.
• 1 tsp of powder can be mixed with yoghurt or fruit smoothies.
• You can make guarana tea or coffee by adding boiling water, coffee powder/tea bag, sugar and milk (optional), and 1 tsp of guarana powder.

Precautions While Using Guarana

Like any other herb or fruit, guarana also comes with certain side effects. Although it is safe when consumed in the correct proportion, the following cautions have to be taken into notice.

1. May affect pregnant women and lactating mothers

It is applicable to consume guarana seeds during pregnancy, however, taking it in high doses (more than 200 mg) may result in miscarriage and healthy development of the fetus. It is advised that lactating mothers stay away from consumption as it can negatively impact the health of your newborn. 

2. Can cause extreme anxiety

Though it has been advised that guarana seeds can reduce the level of anxiety, the increased consumption can trigger anxiety due to the overdosing of caffeine. 

3. Could be harmful to diabetes patients

Studies have revealed that the consumption of guarana can hinder the way individuals with diabetes are processing sugar (glucose), complicating their blood sugar control. 

4. Can cause seizures

Individuals prone to episodes of seizures are advised against the consumption of guarana, due to the presence of caffeine. The caffeine has the possibilities of hindering the proper functioning of the medications used to limit and control seizures 

Health Benefits Of Pineberries

Pineberries are white strawberries which are healthier than the red strawberries. Pineberries are a rich source of antioxidants and have other health benefits as well. In North America, pineberries are referred to as Chiloensis while Europeans call it Ananaserdbeere.

Cross-breeding two types of strawberries have led to the creation of pineberries. These white strawberries can be eaten as a snack or mixed with yogurt for breakfast. It can also be diced and added in a fruit salad, or people can choose to consume a glass of pineberry smoothie. Instead of red strawberries, pineberries can be used while baking a fruit pie.

Health Benefits Of Pineberries

• Reduces oxidative stress

Pineberries are a rich source of antioxidants. These aid in reducing the oxidative stress in the body and prevent the advent of severe health hazards such as cancer and cardiovascular ailments. Thus, having a bowl of pineberries every day can boost the antioxidant level in the body. Besides, pineberries can improve the overall health while curing any irregular ailments.

• Boosts the immune system

Being one of the primary sources of vitamin C and having an adequate amount of antioxidants, pineberries can boost the immune system in humans. This will aid in fighting the bacteria and also prevent the occurrence of a common cold, allergies, flu, etc. Thus having a bowl of pineberries every day can keep the doctor away. People can add it to their smoothies or with yogurt to develop a strong immunity system.

 

• Promotes heart health

People who are suffering from hypertension or cardiac ailment must add pineberries to their regular diet because it is a rich source of potassium, a vital nutrient for a healthy heart. With the aid of potassium, the blood pressure can be kept under check. Normal blood pressure will help one live a healthy life.

Abnormalities such as high blood pressure can cause cardiovascular arrest, stroke, ischemic heart disease, while low blood pressure leads to muscle cramps, heart rhythm, and heart attacks. Thus pineberries can aid in regulating blood pressure and improve heart health.

• Improves digestive health

Having an improper digestive system often results in several perils such as indigestion, bloating, etc. Thus it is imperative to include sufficient amount of fibre in the everyday diet to keep a check on the cholesterol level of the body.

Having an adequate amount of fibre not only aids in reducing the risk of having a heart ailment and digestive problems but gives a feeling of satiety and controls the appetite. So having a bowl of pineberry in the evening or mid-morning can reduce the craving for fast foods and improve the digestive system.

 

Although these white berries look smaller in size, they are power packed with adequate amount of fibre that can fight against diarrhoea and constipation, thus relieving a person from stomach aches or any other digestive problems. It further aids in the elimination of waste material from the body faster.

• Keeps you energetic

Pineberries can keep you energized for the entire day. These small white berries are rich in carbs that can boost the energy level in the body. Fitness conscious people might think that having carbs every day can lead to weight gain, but it is much better than munching down a cheesy burger. Moreover having pineberries in the morning will reduce the food craving for the entire day, thus keeping a check on health as well as body weight.

• Prevents birth defects

Congenital disabilities are a cause of worry for pregnant women. So to reduce the chance of a birth defect, pregnant women can include a bowl of pineberries in their diet. Pineberries are a rich source of folate that can protect the foetus and help it grow in the womb without any complications. Thus, pineberries can prevent the occurrence of deformities in unborn children.

 

• Strengthens bones and teeth

After reaching a certain age, several people complain about having weak teeth and bones. In that case, having an adequate amount of vitamin A and D is essential. Vitamin A plays a pivotal role in strengthening the immune system, vision, and growth of an individual. With a bowl of pineberries in everyday diet, one can improve their teeth and bone health and skip visiting the doctor frequently.

Keeping in consideration all the health benefits of pineberries it is now imperative to incorporate in the regular diet chart to keep the body healthy and active.