Healthy Meal of the Week: Carne Asada, Spanish Rice, Refried Beans
Healthy Leftover Idea: Carne Asada Soft Tacos

Here’s a meal for when you’re in the mood for a Mexican-style dish that can be either BBQ’ed or cooked over the stove. When you take into the consideration the leftover meal idea, you may be torn over which you enjoy more since they’re both so delicious. Check out this healthy meal of the week and you may find it to be one of your new favorites that you and your family will want to prepare regularly.

Equipment Needed
– pan for grilling
– pot for rice w/ lid
– pot for beans
– tongs for flipping meat pieces

Cooking Time
– 25 minutes

Ingredients
(6-8 servings)
– marinated carne asada (beef strip steak) (2lbs)
– white rice (1 cup)
– small can of tomato sauce
– small can of yellow corn kernels
– 2 cans of refried beans
– 2-4 limes
– cooking oil
– salt

For Carne Asada Soft Tacos
– small corn tortillas
– 1 bunch cilantro
– 1 white onion
– hot sauce (ie: Tapatio)

Directions

1. Once you’ve decided the manner in how you will cook the carne asada (meat) either via the bbq or in a skillet on top of your stove, all you need to do is add the marinated pieces of meat to where they are almost touching but not overlapping – medium temperature. You need to cook each side thoroughly to your liking.

2. While the meat is cooking you can begin the Spanish rice. The only difference between this type of rice compared to regular white or brown rice, you add tomato sauce and in this case yellow corn kernels. Start on medium temp, add a couple tablespoons of oil to your rice pan, a cup of rice and stir in well. Allow to brown for 3-5 minutes.

3. Add entire contents of small tomato sauce can and stir well into rice. Leave on medium temperature for another 2 minutes.

4. Add 1 3/4 cups of hot water along with a few dashes of salt and a half cup of yellow corn kernels (no liquid). Bring to a boil, stir, cover and reduce heat to medium/low. Set kitchen timer for 18 minutes – you do not need to stir any longer.

5. In a pot on medium/low temperature add the cans of refried beans. You may elect to add a 1/4 cup of milk and/or 8-10 squirts of Tapatio hot sauce (or other of your preference) especially if you want to add a bit of zest to your beans. Stir occasionally covered and allow to cook for 15-18 minutes.

6. While all this is going on be sure you are flipping the pieces of carne asada every 3-4 minutes until your desired wellness is reached.

7. Once everything is finished cooking serve an appropriate portion of meat, Spanish rice, and refried beans along with a couple sliced lime wedges for flavor. Don’t forget to enjoy water or other zero calorie beverage so you don’t add unnecessary calories to this healthy meal!

Healthy Leftover Idea: Carne Asada Soft Tacos

For these great tasting carne asada soft tacos all you will need additionally are small corn tortillas, cilantro, and a white onion. Shredded mozzarella cheese, avocado, olives, tomatoes, are all other possibilities you can add to your tacos. That’s one of the best parts of these little guys is that you can pick and choose what you’d like to add depending on what you’re in the mood for. This example only added chopped cilantro, diced white onion, lime juice along with the small corn tortillas.

Simply take a piece of cooked carne asada and dice it up into small little pieces about the size of a fingernail. Also dice up the white onion and washed cilantro. If you’re planning on eating right away, warm up the tortillas either on a skillet for a couple minutes on each side or you can wrap them in a damp paper towel and toss in the microwave for 30-45 seconds on high.

On one side of a corn tortilla spread a layer of refried beans, top with a spoonful of Spanish rice, a spoonful of diced carne asada, a pinch of cilantro and onion (or any of your other extras), a couple squirts of preferred salsa and squeezes of lime juice and you will have a wonderfully tasting, hand-held delight.

The Cabbage Soup diet

The Cabbage Soup diet is as it sounds, eat cabbage soup instead of your main meals and very little else. It reduces the calorie levels of the body to the point of near starvation. You are allowed fruits and vegetables next to the soup, but you should eat as to feel satisfied not stuffed.

This system should not be used for more than a week as it is generally used when the weight is to be lost very quickly, for example, for a wedding. Alcohol is forbidden, water and unsweetened juices are the only beverages you should drink throughout the week. You will lose weight fairly quickly on this diet, but is only suitable as a very short-term solution, the side effects include flatulence and bad breath.

People with long-term health conditions should consult a medical professional, but for people otherwise healthy adjustment, this diet should not cause harm.

The Atkins diet

The Atkins diet is a low carbohydrate diet. If we reduce the amount of carbohydrates and eating more protein and fat, our bodies will naturally lose weight by burning our stored fat much more efficiently.

The problem with the Atkins diet is that because the body burns its own fat, depending on what you eat, it can have some unpleasant side effects in some people, such as bad breath and constipation. And with such a restricted diet, where you eat a very limited amount of fruits and vegetables and protein simply just pure and saturated fat, you increase your risk of heart disease and certain cancers.

The potential is there to lose a lot of weight very quickly on the Atkins diet you will tend to feel full longer by eating lots of carbohydrates, but this kind of diet when long-term monitoring is dangerous for your health.

South Beach diet

The South Beach diet is quite similar to the Atkins diet in that it is another low in carbohydrates and proteins rich diet, except that it is much more balanced. Instead of sticking rigidly to low carb foods throughout the dieting phase, it focuses on how each of good and bad carbohydrate foods impact your sugar levels in the blood.

You hold two weeks of strict retaining what you can and can not eat and from there you can start introducing carbohydrates and healthy fruit to your diet again, it is all about experimentation with your diet and watching the weight patterns, learn what triggers your body to gain weight. If you start to gain weight again, you can easily return to the strict diet for two weeks.

As low-carb diets go, it is a much healthier diet because it not only encourages dieters not to cut anything and eat everything in moderation to maintain a healthy weight. This means that you are much more likely to stick to this plan and achieve your goals successfully.

The Zone diet

The Zone diet is different from other systems in that it discourages consumption of carbohydrates, bad fats, processed foods and sugars and focuses more on us eating more meat, fruits and vegetables. Dieters are encouraged to also calculate the amount of calories they need one and it also encourages regular eating habits and regular consumption of good fats and low glycemic foods.

It is a healthy way of eating and controlled which ensures effective weight loss, although many people may find it costly and difficult to follow.

Detox diet

Detox diets involve either not to use or attempt to flush out the substances that are considered useless or harmful. Examples include limiting the consumption of foods without dyes or preservatives, taking supplements, or drink large amounts of water.

Discover benefits of pears for the body, skin and hair!

Pears are a low-calorie sweet fruit. They are fat-free, cholesterol-free and sodium free. They are approximately 84% water. They have a high amount of fiber, fructose and glucose. They can make you feel full without all of the calories. If you are concerned about losing weight and gaining energy, pears may be an easy solution for you. They are a hypoallergenic fruit, less likely to produce adverse reactions. Pears or pear juice can be safe for infants to adults.

Improve your overall health! Get started eating or juicing pears. This delicious, healthy, fruit is easy to incorporate into food and juicing recipes. Find regular or organic pears at your local grocery stores or farmers markets. Grow your own pear trees at home.

Generally, pears are elongated in shape. They are narrow at the stem and wider at the opposite end. Some pears have a round shape, similar to apples. They are also similar to apples having seeds in their core. They vary in color from green, yellow, brown, red or a combination of these colors.

There are over 3,000 varieties of pears grown around the world. Each variety has distinctive characteristics, texture and flavor. Common pears include: Anjou, Asian, Bartlett, Bosc, Comice, Concorde and Seckel.

BENEFITS of PEARS – Skin

Anti-Aging: Pears are rich in vitamin C and antioxidants. Combat damaging free radicals. Reduce fine lines, wrinkles, age spots. Firm. Tone. Reveal natural glow.

Improve Complexion: Flush out toxins.

Moisturize and Smooth: Pears have natural humectants. Relieve dry flaky skin.

Reduce Inflammation: Relieve arthritis and other inflammatory ailments.

Balance pH of Skin: Reduce skin acids. Pears are packed with vitamins and minerals. They contain vitamins A, B1, B2, C, E, K, folate and niacin. They are rich in copper, phosphorus and potassium.

Hypoallergenic: They are less likely to produce adverse reactions. Pears or pear juice can be safe for adults, children and even infants.

Rich in Fiber: Fiber slows the release of sugar into blood. Over time, sugar spikes can damage collagen. Collagen is a natural protein component of the skin. It is naturally produced by the body. It is the main building block for cells, connective tissues and organs. The production of collagen diminishes with age.

BENEFITS of PEARS – Body

Reduce Fever

Reduce Weight

Increase Energy

Cool Body Down

Flush Out Toxins

Relieve Constipation

Lower Blood Pressure

Boost Immune System

Reduce Bad Cholesterol

Reduce Risk of: Heart Disease, Type 2 Diabetes, Cancer, Alzheimer’s Disease, Osteoporosis, Macular Degeneration, Obesity

BENEFITS of PEARS – Hair

Pears contain a natural sugar alcohol, sorbitol or glucitol. The vitamin C in pears maintains healthy hair cells and keeps hair strands conditioned. Hair roots and scalp are nourished and moisturized. Reduce dry or frizzy hair. Reduce hair loss.

Dal rice, a favourite of several Indian households, is the staple food of this country. Similarly, a variety of other pulses are holding strongly to their age-old popularity of being healthy foods; and rightfully so! Pulses – chickpeas or garbanzo beans, dry peas and lentils – are low in fat, high in fibre, contain no cholesterol, are low on the glycemic index and are high protein foods.

In the age of packaged and processed foods, pulses and dals are little saviours, nesting on your plate, ready to deliver high nutrition to your body. Here are seven reasons to include pulses in your daily diet:

1. An excellent source of protein:

Pulses are a healthy and inexpensive source of protein. Coupled with other vegetables and grains, pulses help meet most of your protein needs. Moreover, since pulses do not contain gluten, they are the ideal protein sources for individuals who are gluten-intolerant or have a gluten allergy.

2. Great for heart health:

The high fibre content in pulses helps reduce the risk of cardiovascular diseases. A cup of cooked dal provides fibre that is equivalent to 60% of your daily required value. The fibre thus obtained lowers cholesterol levels. These potassium-rich pulses are also excellent for lowering blood pressure, thus promoting heart health.

3. Reduces the risk of Diabetes:

Glycemic Index ranks food based on how it affects your blood sugar levels. Pulses, being low on the glycemic index, cause only a small rise in blood sugar levels, thus lowering the risk of diabetes. For those who are already suffering from diabetes, incorporating pulses in your diet can help better manage blood sugar levels.

4. Rich source of folate:

Pulses also are a treasure trove of folate – folate is a B vitamin required to produce, maintain and renew body cells. The importance of folate particularly arises during vital growth periods such as infancy and pregnancy. Consuming adequate pulses during pregnancy can lower the risk of infantile problems or birth defects.

5. High in Potassium:

Besides being rich sources of folate and protein, pulses are also high in potassium content. Foods with high potassium fall within the domain of heart-healthy foods, since potassium aids in lowering blood pressure due to its counteractive benefits against the effects of sodium. Consume a portion of pulses at each meal to get your daily requirement of potassium.

6. Boost your enzymes:

Certain pulses contain requisite amounts of copper. Copper is a mineral that is key in the functionality of several body enzymes. Specifically, copper is extremely vital in the production of melanin, the skin’s pigment colour, and the development of connective tissues. One serving of pulses such as the adzuki beans delivers close to 34% of the body’s daily copper requirements.

7. Specific diets:

Since pulses such as chickpeas, peas and lentils do not contain gluten, they can be used in gluten-free food preparations for people who suffer from celiac disease. Consumption of lentils helps in the management of blood glucose, making it a great addition to a diabetic diet. They contain eight essential amino acids, making them the perfect vegetarian protein choice for those who do not consume animal protein, especially when consumed with rice. The high fibre content of pulses helps in making one feel full for longer; coupled with the fat content, pulses are an excellent addition to a weight management diet. One serving of cooked lentils or pulses contains more than 15 grams of fibre, thereby improving heart health and lowering cholesterol levels. Pulses are rich in potassium, which helps in lowering blood pressure. Finally, they are a superb source of protein, compensating for the lack of protein consumption by vegetarians.

It is clear as crystal – your diet has a profound effect on your physical and mental health. When combined with a regular physical exercise routine, adequate sleep and minimal-stress lifestyle, you pave way towards a long and healthy life!

In terms of cardiovascular health, it is a well-known fact that a healthy diet comprising of certain heart-friendly foods work wonders to keep heart diseases at bay. With cardiovascular diseases being the numero uno killer of men and women globally, it is important to maintain a healthy heart by consuming foods that help lower cholesterol levels, control blood pressure and blood sugar levels and maintain a healthy body weight. Here are a few heart-healthy diet tips that work towards preventing heart diseases.

1. Control your portion size

Eating right begins with eating the right size! Stuffing yourself with food is a sure way to add unwanted calories. Try using a small plate to control your portion size. Incorporate larger portions of fruits and vegetables, while lowering the portions of processed foods. It is a good idea to track the number of portions or servings that you consume. For starters, use a measuring cup, spoon or scale to track the size and weight of your servings.

2. Reduce unhealthy fats

Saturated and trans fats increase the levels of ‘bad’ cholesterol – Low-Density Lipoprotein (LDL) – in your body, thereby increasing the risk of cardiovascular diseases. Work towards limiting or entirely cutting out trans fats from your diet. Limit your consumption of processed or packaged foods such as chips and cookies. Replace solid fats such as butter and hydrogenated margarine with liquid vegetable oils such as olive oil or sunflower oil. You can also swap whole milk with low fat or skimmed milk.

3. Incorporate healthy fats

Not all fats are bad for you! Omega 3 fatty acids, Omega 6 fatty acids and monounsaturated fats work towards increasing HDL (High-Density Lipoprotein) cholesterol levels that are good for the heart. Fatty fish such as salmon, trout and herring are rich sources of Omega 3 fatty acids. Vegetable oils and soy nuts are great sources of Omega 6 fatty acids, while peanuts, pecans, almonds, cashews and avocados are good sources of monounsaturated fats. A simple way to add healthy fat to your diet is to grind flaxseed and add it to cereals, breakfast mixes or any baked foods. However, the key is moderation; all types of fats have a high calorie count.

4. Consume low-fat proteins

Lean meats such as poultry and fish, eggs and low-fat dairy products such as skimmed milk are excellent sources of low-fat protein. As previously mentioned, fatty fish such as salmon, herring and mackerel are rich sources of Omega 3 fatty acids. Alternatively, you can consume flaxseed, canola oil, walnuts and soybeans for vegetarian sources of Omega 3 fatty acids. You can completely substitute animal protein for plant protein by using legumes such as beans, lentils and peas. These are good sources of protein, contain less fat and no cholesterol.

5. Indulge in fruits and vegetables

Besides being super-rich sources of dietary fibre, vitamins and minerals, fruits and vegetables are low on calories and may curb your pangs for high-fat foods such as processed foods and snacks. Always keep a bowl of fruit or a box of cut vegetables handy in the refrigerator for some healthy snacking, or to whip up a fresh salad! Incorporate vegetables, especially leafy vegetables, into your cooking. Add legumes such as beans, lentils and beans to your diet. Carrots, tomatoes and celery are rich in insoluble fibre while berries, citrus fruits, beans, nuts, apples and pears are rich in soluble fibre. Both types of fibre are heart-healthy.

6. Be a fan of whole grains!

Whole grains are rich sources of fibre and other vital nutrients that help in regulating blood pressure, thereby maintaining a healthy heart. Substitute white rice and refined flour products such as white bread, biscuits and so on with whole wheat flour, whole grain bread, oatmeal, high-fibre cereals, and whole grains such as brown rice.

7. Reduce your sodium intake

High sodium levels can increase your blood pressure, thereby increasing the risk of cardiovascular diseases. Limit your sodium intake by reducing the amount of salt and salty foods in your diet. Avoid foods and condiments with high sodium content such as table salt, canned soups and foods, soy sauce and tomato juice. Replace them with herbs and spices, low sodium labelled foods and sauces and salt substitutes.

Instead of the conventional breakfast why not try a smoothie? My recipe is simple, easy to make, and great for the health. Yoghurt is the base for it and the fruits involve low calories and low glycemic qualities. They replace breakfast cereals and morning snacks when done right and give enough energy to get you easily satisfied until lunch-time. The key is not to cheat by adding other things to the menu.

My recipe starts with a couple of tablespoons of an increased protein yoghurt. Yes, it is dairy but not as unhealthy as milk. It is also lighter in calories.

My selection of fruits is designed for taste and quality. They include strawberries; blueberries; kiwi fruit; apples; pears; passion fruit; and a banana. Usually four or five from this selection is enough. To this add one stick of celery, which is also low-calorie and good for the skin.

Whizz the mix until it is turns into a smooth consistency. Pour it into a large breakfast bowl and devour with a spoon. A hot cup of tea or coffee to follow after around 30 minutes to give the digestive juices a chance to do their work.

No weight loss is possible by diet alone because exercise is important. Muscles need to work and the body needs movement. Those who vegetate all day and do nothing but eat will always suffer from health problems. The heart muscles also need a good workout.

That’s why I joined a gym and spend at least 30 minutes a day on the bike followed by a work-out on the other machines. Stretching the neck, back, and thigh muscles is a must. Balance is also important and if one can get some PT training through classes at the facility they are a good addition to the regime. Don’t be put off by paying small fees as there is nothing more important than good health and keeping fit.

If you are like many people, you groan at the thought of doing meal prep. While you know it is something you need to do, it does not mean you like it! Meal prep takes time, but if you look at preparing say your vegetables just once for the whole week, then you will find it easier to eat healthy home-cooked meals each evening. Some foods, some vegetables are easy to prepare ahead of time and save well. There are steps you can take with your meal planning to make the task easier and then you will find you spend less time doing the meal prep and more time enjoying your food!

Let us look at a few meal-prep ideas…

1. One Recipe, Many Variations. Perhaps the most significant time-consuming task with meal prep is trying to figure out what to cook in the first place. You have to hunt down recipes, figure out what will work with your weight loss diet and then purchase all the groceries required. Time-consuming stuff!

Instead, look at finding one recipe offering several variations. For instance, you might make a vegetable stir-fry. You can just alter the vegetables you put in the stir-fry, swap out the chicken for beef as desired, and even change the sauce a little. It is the same meal overall, but with small changes that should be enough to keep you interested in continuing to carry on with your weight loss diet plan.

The more you become accustomed to preparing the same type of meals over and over, the easier it will be to plan your meal prep out for the week.

2. Two Words: Slow Cooker. Slow cooking is super easy, and a method of cooking everyone should get into doing from time to time. Just put all the ingredients in the slow cooker in the morning, turn it on, and by the time you arrive home from work, the food will be ready to serve. Plus, you can make a significantly sized batch, which means you will be eating healthy meals several times during your week.

3. Buy Pre-Chopped Vegetables. The last idea to consider is buying pre-chopped vegetables. Cutting up vegetables is often one job people dislike doing the most, so make it easier for yourself. Buy them ready to go, so there is little to no prep work involved.

While you will pay a little more for pre-chopped vegetables, it is money well spent.

There you have a few ideas to think about using to help make meal prep easier. If you follow these tips, sticking to your weight loss diet will be easier than ever.

Under stress – whether it is work, study or a relation, dietary habits change substantially. Some people lose their hunger when under stress whilst others tend to overeat – most often fatty, sugary and junk foods. Always blaming stress for making poor food choices is not the right approach. In fact, making the right food choices will help stabilize blood sugar levels and your emotional response. Good nutrition helps in balancing your stress hormones, relieving stress and boosting your mood.

Here are 8 foods to reach out for when you have just about had enough which will calm and soothe you.

OATS: Being a complex carbohydrate, oatmeal causes your brain to produce serotonin, a feel-good chemical. Serotonin calms you down and makes you feel good. Oats are also rich in beta-glucan, which help in lowering blood cholesterol level and also help in weight management.

NUTS: Nuts help replenish Vitamin B stores that are depleted in stress. The B vitamins help us manage the fight or flight response in stress. The potassium in nuts also helps keep the blood pressure in check thus reducing the strain on the heart.

SALMON: Eating salmon on a regular basis has been linked to reducing the risk of getting depression because of the omega 3 fatty acids present in it. It can reduce stress and anxiety in individuals when eaten even twice a week.

LEAFY GREENS: Leafy greens contain folate that produces dopamine in your brain. Dopamine is involved in the emotional regulation in the brain thus keeping you happy. Besides folate, magnesium in the leafy greens also helps in keeping us calm and good.

SEEDS: Seeds like the sunflower seeds, flax seeds, watermelon seeds, etc have stress-reducing benefits. These tiny powerhouses are rich in magnesium that promotes a healthy nervous system. They also are full of tryptophan which is an amino acid that helps in the production of serotonin that helps you feel calm.

AVOCADOS: Avocados are rich in the stress relieving B vitamins, Vitamin C and folate. They also contain potassium that naturally helps in lowering blood pressure. This makes them one of the best foods for relieving stress and anxiety.

MILK: Milk contains tryptophan, an essential amino acid which is a precursor for the neurotransmitter Serotonin. Serotonin is a “feel good” chemical known to promote relaxation and calm in a person. And, milk taken with another carbohydrate will help in the absorption of tryptophan.

LENTILS & BEANS: Being stressed can be detrimental to your nerve health. Lentils and beans are rich in magnesium, folate and potassium which help calm the nerves, reduce anxiety and promote brain health.

Researchers have found that eating a diet of processed, sugary and fatty foods increases the chances of stress and depression. So, as a general rule steer away from these foods if you are looking to improve your mood. Eating a healthy diet not only helps in maintaining a healthy body weight but also helps in keeping the moods in order.

We all have passed through a phase, or are still in one where the mind still walks the streets of dilemma as to whether the salad in the afternoon can make up for the double cheese hamburger of last night. Whether the calories gained through the chocolate pudding can be balanced through the oatmeal in breakfast.

A few years back, there was a stigma about having the perfect thin or muscular (as one prefers), flat-stomached body. There was this misconception that slim and trim is the way to look beautiful. But fortunately, this stigma and misapprehension is slowly and somehow being eliminated from the society. Today, every type of body is beautiful, whether it is a flat-stomach or a fat belly. But that does not give any of us the right to overlook the fact about eating healthy.

Eating healthy does not mean gulping down only chunks of vegetables and salads. Eating healthy does not mean being on a “diet”. Eating healthy means providing the body every kind of nutrients to function properly. And it includes the Broccoli Soup one cringes to as well as the delicious classic double crust cheese-filled pepperoni pizza, everyone craves for.

REQUIREMENTS OF THE BODY

We all love eating, mainly the junk type, but sometimes realization hits us and we tend to understand that salads and vegetables and fruits are really important part of a diet. Every type of nutrient is needed to keep the body functions in its right place. Vitamins, proteins, minerals, carbohydrate, fats, roughage and water, these are the nutrients we need almost on a daily basis. I won’t waste time by telling what these are and how each of them are important because this is something we all have learnt in six-grade science subject. But I do would like to mention some of the dishes that are delicious, healthy and contain all of the above nutrients in the right amount.

THE FINGER-LICKING CLASSIC CHICKEN SALTIMBOCCA

It is a delicious chicken preparation, which is rolled up with prosciutto and mozzarella cheese and drenched in a tasty white wine pan sauce. It is a mouth-watering dish with the goodness of protein (found in chicken), fats (cheese) and the palatable white wine sauce. It can easily be garnished with vegetables, providing the wholesome richness of vitamins and minerals.

THE DELICIOUS UN-CHEESY POTATO BROCOLLI SOUP

The name may seem to have no part of it seem delicious- ‘un-cheesy’, the dreaded ‘broccoli’ and ‘potato’, but the taste seems to be contradicting it’s not-so appealing name. It is a preparation which will fill the tastebuds with an explosion of flavor and its richness makes it almost hard to resist. The dish is a mixture of health and taste.

THE OH-SO YUMMY APPLE CINNAMON BREAKFAST BARS

This the perfect preparation for all those fuzzy kids who refuse to eat any fruits. This flavorful dish is full of protein and fiber and a favorite among the children and adults alike.

THE IMPORTANCE OF FOOD HEALTH IN OUR LIFE

There is absolutely no need to state what importance food holds in the existence of an individual. As stated above, it does not matter if one is slim or fat, what matters is whether the individual is eating healthy. Excess of nothing is good, especially not food. But we need to understand the right amount and the right kind of nutrients our body needs, to stay healthy and to keep our loved ones healthy as well.

Summer has arrived. It is the season of shorts, sunscreen, hit the beach, filling the coolers and many other things. But summer also brings with itself excessive heat and chances of dehydration. In this season you need to eat food that helps prevents above mentioned conditions from occurring. Here are a few summer fruits and their benefits.

Watermelon – Ripped only in summer, this big red ball of health is filled with water and taste. The amount of water present in this fruit helps you in being hydrated and keeps your body cool. Watermelon also acts as in defense and protects your skin from sunburn. You won’t get food cravings after its consumption, it keeps your tummy feels filled. It is also good for people with high blood pressure, but in a limit. This one ought to be consumed almost every day in summer.

Oranges – Oranges are sweetest, juiciest summer fruit full of nutrients. Orange is low in calories and keeps your blood pressure in check. Orange is also a source of Vitamin C which is the most required vitamin in your body after an age. Vitamin C is also an antioxidant that is also useful in skin damage caused by sun rays. Not only oranges, but their peel also performs wonders on your skin. It lightens your skin tone and erases all the scars and shades.

Mango – Mango is called the king of fruits. There are many reasons for calling it so and one of them is the long list of its benefits. It is proven by research that mango prevents cancer. Mango, when mixed with milk, becomes a source of strength. Mango shake increases immunity and gives you the strength to perform better. Vitamin A present in mango helps with good eyesight and stops night blindness. Mangoes have enzymes that break down protein and improves digestion. Like oranges, mango is also beneficial for skin. Those skin pores you can’t get rid of, mango removes them.

Litchi – Litchi though arrives a little late in summer but is worth the wait. The taste and sweetness of litchi are exquisite, plus it is also a source of nutrients. Apart from the taste, litchi also excels in health factor. It is filled with Vitamin B & Vitamin C and minerals like magnesium and potassium. It is also proven to be helpful in asthma. The antioxidants present in Litchi have cancer-fighting abilities. The minerals help in proper blood circulation throughout the entire body. It prevents signs of aging and promotes hair growth as well.

Peaches – Peaches are also high in Vitamin C. The fiber present in peaches fills you up without increasing weight. Peaches also cure metabolic syndrome. It also lowers the risk of cancer. It is a mixture of all the nutrients – protein, carbohydrate, calcium, fiber, iron, magnesium, sugar and rich in various vitamins – A, C, E, and K. Though you should try to consume peaches that are canned in water and not the one canned in syrup. Peaches with syrup are not so healthy and can increase your sugar level.