Just like heart health and kidneys health etc, lung health is also very important!! Not only fruits can be delicious for our taste buds but they can be amazing for our respiratory health also. There are some nutrients and compounds present in fruits and these would promote lung health. Consuming such fruits will improve our overall health also. Various fruits and their role in our respiratory or lung health Citrus fruits intake: Oranges, lemons and grapefruits etc belong to citrus fruits and they have vitamin C in them. This vitamin is known for its antioxidant properties and would protect our lungs from damage due to pollution etc. By consuming citrus fruits daily, we would be able to lower inflammation in the airways and make breathing easier. Apples intake: We all love to eat apples for their delicious taste. Not many would know that apples intake could also boost our lung health. The presence of quercetin in apples plays an important role here. Quercetin is a flavonoid with anti-inflammatory properties is a well known fact. Our lung function would be better and we would be free from asthma issues etc when we consume apples regularly. The digestion would be good by intake of apples with fibres and inflammation would be curbed all over our body. Berries intake: Antioxidants like anthocyanins are present in berries like strawberries, blueberries etc are known. Oxidative stress on the lungs would be reduced by neutralising harmful free radicals when we consume berries. Our lungs capacity would become more by regular intake of berries. This would lower the chances of getting chronic respiratory diseases etc. Bananas intake: One of the most easily available fruits is banana, which is rich in potassium. In maintaining healthy role function, bananas containing potassium play a huge role. It must be noted that potassium maintains fluid balance in us. There would be proper contraction of muscles and this would include muscles for breathing also. There would be an optimum flow of oxygen throughout the body. Pineapples intake: It is well known that pineapples have bromelain, an enzyme known for its anti-inflammatory properties on the respiratory tract. Intake of pineapples having bromelain would break down mucus present in the airways and this would relieve breathing issues. There would be congestion relilief plus improvement in the overall lung health by eating this fruit.

Do you like eating cauliflower? If yes, then this article would be useful for you as it would throw light on the health benefits of eating cauliflower! It is worth mentioning that cauliflower is a cruciferous vegetable and it belongs to the same family as kale, broccoli and is superb for our health. There are many nutrients present in this vegetable such as vitamin C, K, folate, fibres and antioxidants etc. Therefore,  it is essential that we must eat cauliflower. Superb health benefits of eating cauliflower are Full of nutrients and low in calories: By eating cauliflower, we could get essential nutrients that are needed for our health without an increase in calories. Supports digestive health: By eating this vegetable healthy digestion would be promoted in us as there would be regular bowel movements. By this, we could avoid constipation based issues. The risk of getting digestive disorders like IBS etc would be lowered. Helps in weight management: Intake of cauliflower containing fibres would make us feel full for a longer duration. By this, overeating would be avoided by us. This would help in weight management and we could avoid certain health complications. Packed with antioxidants: We could fight oxidative stress and inflammation etc by consuming cauliflower that has powerful antioxidants namely glucosinolates and sulforaphane. Our cells would get protection from damage and the chances of getting chronic diseases like cancer and heart issues etc would get lowered. Supports heart health: Heart is a vital organ in us and it is highly essential that we must maintain heart health for our lives to be normal. Bad cholesterol levels could lead to heart diseases in us. Consuming cauliflower would reduce bad cholesterol levels and improve blood circulation. Blood pressure would get reduced by sulforaphane present in this vegetable and prevents plaque build up in the arteries. Lowers cancer risk: The presence of bioactive compounds in cauliflower would lower the risk of cancer. By this, we could avoid getting colon cancer, breast cancer, lung cancer etc. Supports brain health: Being a good source of choline, intake of cauliflower would support brain health. It is known fact that choline is an essential nutrient that supports brain development, neurotransmitter functions and memory etc in us. Manages blood sugar levels: While many foods after eating could lead to a spike in the blood sugar levels, cauliflower intake would prevent this. This is especially a superb food for diabetics or those who are looking to manage blood sugar levels in them. Good for bone health: Our bone health would become superb by the intake of this important vegetable containing mineral calcium and vitamin K.

If there is one trace mineral that is responsible for a number of biological functions, then it is none other than ZINC!! From immune response to DNA synthesis to healing of wounds etc, mineral zinc plays a huge role. There are a variety of foods available that are rich in zinc such as legumes, whole grains, dairy products, meat etc. Some persons might not get the adequate amounts of zinc needed for their overall health through food alone and for them zinc supplements would be fantastic. Various forms of zinc supplements are zinc gluconate, zinc sulphate and zinc acetate etc. It is worth mentioning here that consuming zinc supplements would help us to avoid zinc deficiency.  Person with zinc deficiency would show several signs like hair loss, changes in skin, eye problems, longer time for wound healing etc. Some people might also show signs like loss of smell and taste etc. Numerous health benefits of consuming zinc supplements are Immune system support: For maintaining a healthy immune system, zinc is essential. It must be taken into account that zinc is involved in the development and function of immune cells like t-lymphocytes, macrophages and neutrophils etc. The immune cells are protected from damage due to free radicals due to the zinc with antioxidant properties. Wound healing: Zinc is involved in cell division, protein synthesis and inflammation control etc and due to these zinc does superbly in wound healing. For skin regeneration and synthesis, keratinocytes and fibroblasts are necessary and zinc would help in proliferation of these two. Growth and development: In the kids, zinc plays an important role in proper growth and development. For DNA synthesis, protein synthesis and cell division etc zinc is needed. Point is that normal growth patterns, cognitive development and overall physical development in the kids would be supported by intake of zinc. Cognitive function: For brain health and cognitive functions, zinc intake is essential. Zinc plays a huge role in neurotransmitter signalling, synaptic plasticity, neuronal communication etc. It is worthy to note that adequate intake of zinc supplements is associated with low risks of getting neurodegenerative issues like Alzheimer`s diseases etc. Reproductive health: For both males as well as females, reproductive health is important. Point is that (in males) zinc supplements would help in sperm mobility, testosterone production and overall fertility etc. In females, zinc supplements intake would support ovarian function hormonal regulation and menstrual health. Skin health: For healthy skin, zinc is necessary. Various activities of intake of zinc supplements are regulation of sebum production, lowers inflammation, promoting skin cell renewal etc. It is noteworthy that zinc supplements would treat acne, eczema and various other skin conditions etc. This would be by controlling production of oils and reducing severity of inflammatory responses. Vision health: Vision or eye health is very essential for us to lead normal lives. It is true that intake of zinc supplements would boost our eye health or vision health. Zinc would play a huge role in vitamin A metabolism required for good vision. When a person has adequate zinc, then he or she could lower the vision loss risk. Regulation of appetite: Appetite regulation and taste perception are influenced by zinc.  There are possibilities of taste disturbances if we have zinc deficiency and reduced sense of smell. This would affect the appetite. Antioxidant properties: By consuming zinc supplements, our body`s antioxidant defences would get enhanced and this would lower the risk of getting chronic diseases like cancer, cardiovascular diseases etc. Hormone regulation: It is known that thyroid functions play a huge role in metabolism and energy production etc. Point to be noted is zinc would influence thyroid function. Consuming zinc supplements would balance hormone levels plus boost metabolic health and support overall endocrine function. Important note: Excess consumption of zinc supplements would result in adverse effects on us. Therefore, we must use them under proper medical guidance only.

If you come to know that the excess salt (in foods) you consume is the main cause for health issues like blood pressure, heart diseases and kidney problems etc, then how will you react? It is true that the excess salt intake is a growing health concern across the world now. There are many who consume about twice the salt intake that is recommended. This was according to the World Health Organisation or WHO. It is noteworthy that the daily salt intake must be less than 5gms or one teaspoon per day. The processed foods and fast foods we eat would contribute to excess salt intake. It is possible to make simple lifestyle changes to cut down on the excess salt intake and improve health. Various ways by which we can reduce excess intake of salt are By cooking with fresh ingredients: The amount of salt in the foods can be controlled by home cooked meals. It is good to use fresh ingredients like fresh vegetables, whole grains etc to prepare meals and avoid processed foods. Foods such as packaged seasonings, sauces, ready to eat foods etc would have excess salt in them. Hence, we must try to avoid them. By reading labels fully: It is worthy to note that many packaged foods would have sodium in them even if they don`t taste salty. Hence, it is essential to check out the sodium content by reading the labels carefully. We must try to avoid foods having MSG or monosodium glutamate, baking soda and preservatives etc. Please be careful. By lowering the intake of processed foods: We might consume excess sodium unknowingly by consuming processed foods and foods from restaurants etc. It is necessary to reduce the intake of chips, canned soups, instant noodles etc as they are rich in sodium. Instead of salted snacks, we can opt for fresh fruits, nuts etc. By gradually reducing salt in meals: Our taste buds would be able to adjust if we gradually reduce salt intake. It is known that sudden salt reduction is difficult. Salt intake must be reduced by half while cooking and increase flavour with vinegar, lemon juice etc. Instead of salt based seasonings, we can try fresh herbs or flavoured oils etc. Instead of high sodium alternatives, it is superb to opt for unsalted butter and homemade salad dressings etc. By increasing potassium rich foods: It has been brought out by AHA or American health Association that potassium intakeke would help in balancing sodium levels and lower blood pressure. Potassium rich foods like bananas, oranges, spinach etc would be superb. Avoid processed snacks and instead eat yoghurt, nuts and dark leafy greens etc. Please take care.