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7 Surprising Health Benefits Of Cranberries That You Must Know
1. Cranberries Help in Lowering Down the Bad Cholesterol in the Body
Cranberries contain polyphenolic compounds which are known to regulate the level of triglycerides in the body. These promote the production of good cholesterol in the body and reduce the bad cholesterol that poses an increased risk of heart attack. Thus one of the significant benefits of cranberries is that it protects you from heart diseases and prevents obesity and diabetes.

2. Benefits of Cranberries Include Maintaining Cardiovascular Health
High cholesterol levels in the body put a strain on the heart and increase the risk of cardiovascular troubles like a heart attack. By lowering down the bad cholesterol in the body, cranberries ensure a healthy heart. Besides, the anti-inflammatory compounds present in them prevents inflammation in blood vessels and regulates the smooth flow of blood through them. It helps in relaxing the blood vessels and keep heart issues at bay.

3. Cranberries Help Treat Lung Inflammation
Yes, benefits of cranberries include prevention and treatment of inflammation in the lungs. Cranberries have anti-inflammatory properties, which means eating cranberries or drinking cranberry juice can prevent inflammation and promote a healthy immune system. An enzyme called nondialyzable material present in them keeps the virus away from healthy cells thus reducing the probability of catching infections like cold and flu. It also helps in preventing influenza.

4. Curing Urinary Tract Infections is one of the Prime Benefits of Cranberries
Cranberries are highly effective in treating Urinary Tract Infection. The flavonoids present in cranberries prevent the build-up of bacteria in the urinary tract. They do not let bacteria attach itself to the internal cell lining of the urinary tract. As bacteria cannot grow without attaching itself to a surface, it gets killed.

5. Cranberries Help Prevent Cancer
Cancer is a fatal disease that can happen to anyone. However, you can avoid it by including cranberries in your diet. Studies say that around seventeen types of cancers can be prevented by consuming cranberries. It is because cranberries contain polyphenols that have antioxidative and anti-inflammatory properties. These prevent cancer cell formation and inhibit the growth of a tumor. Cranberries are also known to boost the activity of immune system cells like B-cells and K-cells.

6. Cranberries are Excellent for Maintaining Oral Hygiene
Another one of the prime benefits of cranberries is that they give you a healthy smile by keeping oral problems at bay. So, if you are facing issues like cavities, plaque, gum diseases then start eating cranberries. The anti-inflammatory compounds present in cranberries reduce the formation of biofilms on gums and teeth that cause tooth decay and other infections.

7. Cranberries Give you Flawless and Youthful Skin
Add unsweetened dried cranberries to your diet for healthy and clear skin. Cranberries are rich in antioxidants that help in flushing out the toxins from the body and fight free radicals that accelerate skin aging. These keep your skin hydrated and moisturized, and significantly slow down its aging process. Vitamin C present in cranberries has amino acids and components like hydroxyproline and hydroxylysine that promote the formation of collagen which plays a vital role in skin regeneration. It helps in the production of new skin cells and effectively repairs the damaged ones; thus giving you beautiful and flawless skin.

5 Powerful Health Benefits of Asparagus You Probably Didn’t Know
1. It's Loaded with Nutrients and Nutrition Benefits
Asparagus is a nutrient-packed vegetable. It is a very good source of fiber, folate, vitamins A, C, E and K, as well as chromium, a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells. That's good news if you're watching your blood sugar.

In addition to all those vitamins, 1 cup of cooked asparagus has 40 calories, 4 grams of protein, 4 grams of fiber and 404 milligrams of potassium.

2. It Can Help Fight Cancer
Pictured recipe: Ricotta Gnocchi with Spring Vegetables

This herbaceous plant-along with avocado, kale and Brussels sprouts-is a particularly rich source of glutathione, a detoxifying compound that helps break down carcinogens and other harmful compounds like free radicals. This is why eating asparagus may help protect against and fight certain forms of cancer, such as bone, breast, colon, larynx and lung cancers.

3. Asparagus Is Packed with Antioxidants
It's one of the top ranked fruits and vegetables for its ability to neutralize cell-damaging free radicals. This may help slow the aging process and reduce inflammation. Get more anti-aging foods here.

4. Asparagus Is a Brain Booster
Another anti-aging property of this delicious spring veggie is that it may help our brains fight cognitive decline. Like leafy greens, asparagus delivers folate, which works with vitamin B12-found in fish, poultry, meat and dairy-to help prevent cognitive impairment. In a study from Tufts University, older adults with healthy levels of folate and B12 performed better on a test of response speed and mental flexibility. (If you're 50-plus, be sure you're getting enough B12: your ability to absorb it decreases with age.) Learn more about anti-aging foods with our best foods to help keep your brain young.

5. It's a Natural Diuretic
It contains high levels of the amino acid asparagine, which serves as a natural diuretic, and increased urination not only releases fluid but helps rid the body of excess salts. This is especially beneficial for people who suffer from edema (an accumulation of fluids in the body's tissues) and those who have high blood pressure or other heart-related diseases.

And finally, to answer a question I often get regarding why eating asparagus causes a strong urinary odor: asparagus contains a unique compound that, when metabolized, gives off a distinctive smell in the urine. Young asparagus contains higher concentrations of the compound so the odor is stronger after eating these vernal shoots. There are, however, no harmful effects, either from the sulfuric compounds or the odor! While it is believed that most people produce these odorous compounds after eating asparagus, few people have the ability to detect the smell.

The most common type of asparagus is green, but you might see two others in supermarkets and restaurants: white, which is more delicate and difficult to harvest, and purple, which is smaller and fruitier in flavor. No matter the type you choose, asparagus is a tasty, versatile vegetable that can be cooked in myriad ways or enjoyed raw in salads.

Keep in mind these cooking tips to preserve antioxidants and keep your preparation healthy:

• Roast, grill or stir-fry your asparagus. These quick-cooking, waterless methods will preserve the fabulous nutritional content and antioxidant power of asparagus. (Click here for how-to details on the best asparagus prep and cooking directions.)

9 Health Benefits Of Salmon You Should Know Of
1. May Protect Against Heart Diseases
With nutrients like omega 3 fats, vitamin D, potassium, and selenium, to say that salmon has heart-healthy properties would be an understatement. Vitamin D plays an important role in regulating blood pressure and preventing blockage of arteries. A D deficiency is linked to cardiovascular disease, heart failure, and an increased risk of stroke
2. Can Strengthen Bones And Prevent Joint Disorders
Thanks to the vitamin D and omega 3 fats in it, salmon can keep your bones healthy and prevent joint disorders. Vitamin D helps the body absorb calcium from the intestines and prevents osteoporosis in adults and rickets and osteomalacia in kids. Salmon proteins can also contribute to increasing the total body bone density.
3. May Prevent And Manage Diabetes
Salmon spells good news for people with type 2 diabetes. Not only does it not have any carbs, it also has healthy omega 3 fats and proteins. Unlike carbohydrates which cause blood sugar spikes, protein slows down the absorption of sugar and keeps you full longer. On the other hand, high levels of omega-3 fatty acids in the body can increase insulin sensitivity and improve glucose metabolism. Omega-3 fats lower blood pressure, CRP (a protein that indicates inflammation in the body), and free fatty acids in middle-aged overweight men. This is important because usually, obesity, high blood pressure, and inflammation are closely tied with diabetes and are known as comorbidities.
The vitamin D in salmon might help prevent the onset of type 1 diabetes in children, an autoimmune condition that often starts in childhood. A long-term study that looked at 10,821 Finnish children for 30 years from the time of their birth found that those who consistently took vitamin D supplements when they were infants had about 90% lower chance of developing type 1 diabetes than those who didn’t.
4. May Boost The Immune System
Regular salmon-filled meals can help you keep that dreaded flu away and give your immune system a boost. And the secret behind this lies in its vitamin D, selenium, and omega-3 content. A Japanese study involving 340 school children found that the group which received vitamin D supplements had 40% lower rates of type A influenza than the group that did not. This could be because vitamin D mitigates the inflammatory reaction of white blood cells and enhances the production of microbe-fighting proteins.
Selenium in salmon stands at 24 mcg per 100 g, meeting 43% of your recommended daily intake. It plays an important role in the functioning of the immune system by lowering oxidative stress and inflammation in the body. Increased blood levels of selenium are linked to an enhanced immune response, especially in patients with influenza, hepatitis C, and tuberculosis.
Moreover, omega 3 fatty acids, especially DHA, increase the activity of B cells, a kind of white blood cells that secrete antibodies and are an essential part of your immune system
5. May Prevent Eye Disorders
Salmon could help keep your eyes healthy, thanks to its vitamin D and omega 3 fats. Regular intake of omega 3 fats prevents the build-up of a toxic molecule called A2E, which otherwise accumulates in some retinal cells and causes vision loss. Having adequate amounts of vitamin D in the body is also vital to prevent vision loss. Together, vitamin D and omega 3 fatty acids make for a strong defense against age-related macular degeneration.
6. Can Regulate Thyroid Health
Eating salmon regularly might help you balance your thyroid function and metabolism, all thanks to selenium. Selenium reduces oxidative damage in the thyroid gland and aids in the production of thyroid hormones. Deficiency leads to autoimmune thyroiditis (Hashimoto’s) and hypothyroidism. While increasing the intake via supplementation has been found to be helpful, it’s best to get your selenium from the diet
7. Aids In Building Muscle Mass
Whether you want to build lean muscle mass or prevent age-related muscle loss, choose salmon as your source of protein. Every 100 gram of the fish packs in 20 grams protein. Salmon also has 411 mg of vitamin D per 100 grams, which equals 73.5% DV, considering the daily allowance is 600 mg. This makes the fish important especially for seniors. Taking vitamin D supplements (700–1,000 IU per day) increases muscle strength and reduces the risk of falls by 19%. And since salmon is easily digested and absorbed, it can be the perfect post-workout meal. Smoke it or cook it in a bit of olive oil.

8. Aids Weight Loss
If you’ve been trying to shed those extra pounds, salmon might be a good choice. Animal studies have found that omega 3 fatty acids from fish increase fat cell death as well as the level of adiponectin (a protein that helps in glucose metabolism and fatty acid breakdown) in the body, which may help reduce the waist-hip ratio in overweight or obese adults. Besides, protein in salmon will take a long time to digest and will satiate you. This will keep you from overeating or snacking on high-calorie foods, both of which can make your weight loss goals a distant dream.
9. Improves Mental Health And Brain Function
Nutrients in salmon make its regular intake beneficial for your memory and brain function. Selenium, which reduces oxidative stress in the body, can prevent the onset of neurological diseases like Parkinson’s, multiple sclerosis, and Alzheimer’s and also slow down their progression. Increasing selenium intake also improves verbal fluency and mental function in people with mild cognitive disfunction.

Trout fish nutrition facts
rout is a highly prized freshwater fish with very fine, aromatic flesh. Trouts generally prefer cold waters of lakes and rivers, although some of trout species lives in the sea; in this case, they return to freshwater to spawn, like salmon.

Scientifically, trout belongs to the Salmonidae family and are closely related to salmon, char and grayling.
Several species of trout make Northern Hemisphere Rivers and oceans their home. Thier flesh is semi-fatty, very fine and very aromatic. Trout's delicate flavor varies slightly depending on the species. Their meat also varies in color, being white, ivory, pink and reddish depending upon varying feeding characteristics.

Brown trout or European trout has pink flesh which is delicious. The rainbow trout owes its name to the horizontal band of color, varying from dark pink to bright red that features on its metal-blue back sides.

Lake char or American char is distinguished from the others by its more elongated body, usually spotted with pale, sometimes yellowish, markings and by its forked tail. It varies in color.

Brook trout or speckled trout is smaller.

Arctic char is distinguished by the beauty of its colorings, often dark blue or blue green on the back, silver-blue on the sides and white on its belly. Its sides are flecked with large red, pink or cream spots. Its size varies depending on its habitat.

Grayling has a scent of thyme when freshly caught. Its whole body is flecked with a variable number of lozenge-or-V -shaped markings. It is very beautiful fish than can measure 16-20 in. (40-50 cm) in length.

Description:
Trout fish are large oily fish and exhibit similar external features as salmon; are large, elongated, oval body, small head, small eyes, and lower opening mouth that open back below its eye. Body features dorsal fin dotted with large iridescent red or purple spots. Generally dark on the back and have iridescent gray sides with large scales and a total of seven fins. Adult fresh water rainbow trout grows 1-2 feet long and weighs up to 5-7 pounds, while migrating steelheads (anadromous forms) may reach 20 lb (9 kg).

Life cycle:
Irrespective of whether fresh or salt water habitat, trouts return to their natal waters for reproduction. Tiny alevins and small fry need cold, clean, oxygenated water to survive and feed primarily on planktons, insects' larvae and other fish larvae.

Some coastal rainbow trout (steelhead) are anadromous which live in ocean water as adult but migrate into fresh water to spawn. Trout fish lifespan varies widely from 7 years for rainbow trout to 15-20 years for Lake trout (Salvelinus namaycush).

Habitat:
Trout symbolic of the clear, cold streams of the northern wilderness. Some species spend entire life in freshwater cold streams, rivulets and small rivers. Anadromous trout species are migratory, completing their journey from natal freshwater streams, rivers, lakes, cold creeks, estuaries open bay, and to deep ocean waters and back again to its natal waters to spawn.

Health Benefits of Trout fish
Being a semi-fatty fish, trout is low in calories; 100 g fish hold just 149 cal in contrast to 160 cal of salmon.

Trouts boast good amount of protein. Their lean meat composes 20.77 g/100 g (37% of RDI) of protein, being complete in all essential amino acids in a healthy proportions.

Studies suggest that consumpton of seafood decreases the risk of heart attack, stroke, obesity and hypertension. Seafood is low in saturated fat and higher in “heart healthful” polyunsaturated fat, including omega-3 fatty acids.

American Heart Association recommends consumption of at least 2 servings of oily fish to fulfil requirements of essential fatty acids, protein, minerals and fat-soluble vitamins.

All species of trouts are rich source of vitamin-A, vitamin-D and long chain omega-3 fatty acids (PUFA).

As in other oily-fish types, trout also is a rich source of omega-3 eicosapentaenoicacid (EPA), docosapantaenoicacid (DPA) and docosahexaenoic acid (DHA) fatty acids. Research studies suggest that these fatty acids, particularly DHA, play an important role in the development of neural system, especially in infants and children.

According to Cornell University and the New York Sea Grant Extension Program. 2012- these fatty acids can help lower blood pressure and heart rate and improve cardiovascular function. For example, research has shown that omega-3 fatty acids decrease the risk of arrhythmias (abnormal heartbeats) that can lead to sudden death. Omega-3 fatty acids also decrease triglyceride levels and slow the growth rate of atherosclerotic plaque.

In adults, several large trials have evaluated the effect of fish or fish oils on heart disease. In the "GISSI Prevention Trial, heart attack survivors who took a 1-gram capsule of omega-3 fats every day for three years were less likely to have a repeat heart attack, stroke, or die of sudden death than those who took a placebo".

The essential vitamins trout contains include niacin, vitamin B6, vitamin E, vitamin B12, thiamin, and riboflavin. In addition, being an oily fish, trout have generous amounts of vitamins-A and D.

Trout has small amounts of Vitamin-A (57 IU/100g) on comparison to salmons. vitamin-A and omega-3's are essential for healthy mucosa and skin.

Trout flesh contains less vitamin-D (155 IU/100g) than salmons (526 IU/100 g). Vitamin D plays an important role in the calcium metabolism, and offers protection from cancers.

The Food and Drug Administration (FDA) recommend that pregnant women eat at least 8 ounces and up to 12 ounces (340 grams) of a variety of seafood lower in mercury a week.

Trouts are naturally rich source of minerals including calcium, zinc, potassium, phosphorus, and magnesium. It is also a rich dietary source of iodine.