A glass of water contains 10 million Bacteria

A glass of clean drinking water contains 10 million ‘good’ bacteria, which may help purify the water and keep it safe, a new study has claimed. Researchers have found that our drinking water is to a large extent purified by millions of “good bacteria” found in water pipes and purification plants. So far, the knowledge about them has been practically non-existent, researchers said. A glass of clean drinking water actually contains 10 million bacteria. But that is how it should be — clean tap water always contains harmless bacteria, researchers said. 

Researchers discovered that a glass of water contains 10 million bacteria. It is good to know that there is a way to improve the quality of the water, Recently Researchers from Lunch University in Sweden found that these microscopic bacteria will grow inside the water pipes of Water treatment plant which looks in the form of a thin, sticky coating – a so-called biofilm. Experts are saying clean drinking water has 10 million bacteria, clean tap water has harmless bacteria,

These bacteria and other microbes grow in the drinking water treatment plant and on the inside of our water pipes, which can be seen in the form of a thin, sticky coating — a so-called biofilm. All surfaces from the raw water intake to the tap are covered in this biofilm. These findings show that the diversity of species of bacteria in water pipes is huge, and that bacteria may play a larger role than previously thought. Among other things, the researchers suspect that a large part of water purification takes place in the pipes and not only in water purification plants. “A previously completely unknown ecosystem has revealed itself to us. Formerly, you could hardly see any bacteria at all and now, thanks to techniques such as massive DNA sequencing and flow cytometry, we suddenly see eighty thousand bacteria per millilitre in drinking water,” said Catherine Paul from Lund University in Sweden. At least a couple of thousand different species live in the water pipes.

According to the researchers there is a connection between the composition of bacteria and water quality. “We suspect there are ‘good’ bacteria that help purify the water and keep it safe – similar to what happens in our bodies. Our intestines are full of bacteria, and most of the time when we are healthy, they help us digest our food and fight illness,” said Paul. Although the research was conducted in southern Sweden, bacteria and biofilms are found all over the world, in plumbing, taps and water pipes. This knowledge will be very useful for countries when updating and improving their water pipe systems, researchers said. “The hope is that we eventually may be able to control the composition and quality of water in the water supply to steer the growth of ‘good’ bacteria that can help purify the water even more efficiently than today,” said Paul. The research was published in the journal Microbes and Environments.

Catherine Paul from Lund University in Sweden added, ” A previously completely unknown ecosystem has revealed itself to us. Formerly, you could hardly see any bacteria at all and now, thanks to techniques such as massive DNA sequencing and flow cytometry, we suddenly see eighty thousand bacteria per milliliter in drinking water.”

In the research it was found that at least two thousand different species will live in the water pipes. But researchers are saying that there is a link between the water quality and bacteria.

Paul is saying that, ” We suspect there are ‘good’ bacteria that help purify the water and keep it safe – similar to what happens in our bodies. Our intestines are full of bacteria, and most of the time when we are healthy, they help us digest our food and fight illness.”

So researchers are saying that keeping in mind about this bacteria go for the development of the water purifiers or water treatment plants across the world.

Finally, Paul mentioned in a statement, “The hope is that we eventually may be able to control the composition and quality of water in the water supply to steer the growth of ‘good’ bacteria that can help purify the water even more efficiently than today.”

Urinary Tract Infection (UTI) Treatment

Your health care provider must first decide if the infection is just in the bladder or has spread to the kidneys and how severe it is.

MILD BLADDER AND KIDNEY INFECTIONS

Most of the time you will need to take antibiotic to prevent the infection from spreading to the kidneys.

For a simple bladder infection, you will take antibiotics for 3 days (women) or 7 - 14 days (men).

For a bladder infection with complications -- such as pregnancy or diabetes, OR a mild kidney infection -- you will usually take antibiotics for 7 - 14 days.

Be sure to finish all of the antibiotics, even if you feel better. If you do not finish the whole dose of medicine, the infection may return and be harder to treat 

later.

Always drink plenty of water when you have a bladder or kidney infection.

Commonly used antibiotics include trimethoprim-sulfamethoxazole, amoxicillin, Augmentin, doxycycline, and fluoroquinolones. (Tell your health care provider if you 

might be pregnant before taking these drugs.)

RECURRENT BLADDER INFECTIONS

Some women have repeated bladder infections. Your health care provider may suggest that you:

Take a single dose of an antibiotic after sexual contact.

Have a 3-day course of antibiotics at home to use if you develop an infection.

Take a single, daily dose of an antibiotic to prevent infections.

MORE SEVERE KIDNEY INFECTIONS

You may need to go into the hospital if you are very sick and cannot take medicines by mouth or drink enough fluids. You may also be admitted to the hospital if you:

Are elderly

Have kidney stones or changes in the anatomy of your urinary tract

Have recently had urinary tract surgery

Have cancer, diabetes, multiple sclerosis, spinal cord injury, or other medical problems

Are pregnant and have a fever or are otherwise ill

At the hospital, you will receive fluids and antibiotics through a vein.

Some people have urinary tract infections that do not go away with treatment or keep coming back. These are called chronic UTIs. If you have a chronic UTI, you may 

need stronger antibiotics or take medicine for a longer time.

You may need surgery if the infection is caused by a problem with the structure of the urinary tract.

Urinary Tract Infection (UTI) Symptoms

A urinary tract infection (UTI) can occur in any part of the urinary tract. Bacteria cause the vast majority of UTIs. Fungi or viruses can also cause UTIs.

UTIs are the second most common type of infection in humans. The National Kidney & Urologic Diseases Information Clearinghouse (NKUDIC) reports that UTIs account for over 8 million doctor visits annually.

Anything that reduces bladder emptying or irritates the urinary tract can cause UTIs. Many factors can put someone at risk.

Obstructions

Blockages that make it difficult to empty the bladder can cause a UTI. Obstructions can be caused by an enlarged prostate, kidney stones, and certain forms of cancer.

Gender

Women are more likely to get UTIs. This is because their urethras are shorter. UTIs in men are less common and more serious.

Sexual Activity

Pressure on the urinary tract during sex can move bacteria from the colon into the bladder. Most women have bacteria in their urine after intercourse. However, the body usually can get rid of these pathogens within 24 hours. Bowel bacteria may have properties that allow them to stick to the bladder.

Bathroom Hygiene

Wiping from back to front after going to the bathroom can lead to a UTI. This motion drags bacteria from the rectal area towards the urethra.

Spermicides

Spermicides can increase UTI risk. They may cause skin irritation in some women. This increases the risk of bacteria entering into the bladder.

Condoms

Latex condoms can cause increased friction during intercourse. They may also irritate the skin. This may increase the risk of UTI in some individuals. However, condoms are important for reducing the spread of sexually transmitted infections.

Diaphragms

Diaphragms may put pressure on the urethra. This can decrease bladder emptying. Some studies have seen a higher UTI risk in women who use diaphragms.

Diabetes

Diabetes may make patients more susceptible to UTI.

Loss of Estrogen

After menopause, a loss of estrogen changes the normal bacteria in the vagina. This can increase the risk of UTI.

Prolonged Use of Bladder Catheters

Catheters are used when someone cannot urinate normally. These thin, flexible tubes are inserted into the bladder. They allow urine to drain into a container. Long-term catheter use can increase the risk of UTI. They may make it easier for bacteria to get into the bladder. Treatment for a catheter-associated UTI may require removal of the device.

Symptoms of UTI

Symptoms of UTI depend upon what part of the urinary tract is infected.

Lower UTIs are infections of the urethra and bladder. Their symptoms include:

burning with urination

increased frequency of urination with scant amounts of urine being passed

bloody urine

cloudy urine

urine that looks like cola or tea

strong odor to urine

pelvic pain (women)

rectal pain (men)

Upper UTIs are infections of the kidneys. These are potentially life threatening, if bacteria move from the infected kidney into the blood. This condition is called sepsis. Sepsis can cause dangerously low blood pressures, shock, and death. Symptoms of upper UTI include:

pain and tenderness in the upper back and sides

chills

fever

nausea

vomiting

Women who are pregnant and have symptoms of UTI should see their doctor right away. UTIs during pregnancy can cause premature delivery and high blood pressure. UTIs during pregnancy are also more likely to spread to the kidneys.

A urinary tract infection UTI

A urinary tract infection, or UTI, is an illness that occurs when bacteria infect the urinary tract.

Most UTIs involve infection of the lower urinary tract, which includes the bladder and urethra (the tube through which urine passes out of the body).

Less often, UTIs involve the upper urinary tract, which includes the kidneys and ureters (tubes connecting the kidneys to the bladder).

Cystitis is the name for a UTI that infects the bladder, and urethritis is a UTI that infects the urethra.

Pyelonephritis is the name for a UTI infecting the kidneys, a potentially serious infection.

UTI Prevalence

UTIs are very common, accounting for nearly 10 million doctor visits in the United States each year.

Women and girls get UTIs more often than men and boys. This is due to differences in anatomy that include:

A shorter urethra

A moister environment around the urethral opening

A urethral opening that's closer to the anus

About one in five women will have a UTI at some point.

Sexually active women are more likely to get UTIs than women who aren't sexually active.

One study of women in college found that those who'd had sexual intercourse on one day in the last week were 37 percent more likely to get a UTI — and those who'd had sex on five days were almost five times as likely to get one — as those who hadn't had sex.

UTIs are especially rare in young and middle-aged adult men. For every 10,000 healthy men in this age group, only about five to eight experience UTI symptoms each year.

UTI Causes and Risk Factors

UTIs begin when bacteria enter the urinary tract. These germs usually get in through the urethra.

Most UTIs are caused by E. coli and other bacteria that are normally found in the digestive tract.

Sexually transmitted infections — including herpes, gonorrhea, chlamydia, and mycoplasma — can also cause UTIs.

The following risk factors increase your chance of getting a UTI:

Having a shorter urethra

Improper wiping, in women and girls (wiping from back to front can bring bacteria from the anus into the urethra)

Having an enlarged prostate or benign prostatic hyperplasia (BPH) in men

Not urinating much due to low intake of fluids

Kidney stones or other blockages of the urinary tract

Sexual activity

Using diaphragms or spermicidal agents for birth control

Menopause, which causes changes in the urinary tract in women

Using a catheter to urinate

Recent surgery or another medical procedure involving the urinary tract

Having diabetes or another disease that suppresses the immune system

UTIs During Pregnancy

UTIs aren't any more common in pregnant women than in other women, but they can be more difficult to get rid of and more inclined to come back.

A UTI during pregnancy may also be more serious.

This is because pregnancy causes changes to the urinary tract that make it easier for the kidneys to become infected.

If you're pregnant and suspect you may have a UTI, seek medical attention quickly.

UTI Complications

Most UTIs cause no lasting damage if they're treated quickly.

But untreated UTIs can lead to complications, including:

Recurring infections

Permanent kidney damage

Greater risk of premature or low-birth-weight babies in pregnant women

Narrowing of the urethra in men

A potentially life-threatening infection called sepsis, especially when kidneys are infected (called urosepsis)

UTI Prevention

These are several steps you can take to reduce your risk of getting a UTI:

Drink plenty of water and other liquids, to help flush out bacteria

Don't delay urinating any longer than necessary

Wipe from front to back after urinating or having a bowel movement

Urinate soon after having sexual intercourse

Avoid vaginal deodorants, douches, powders, and other potentially irritating feminine products

Use a method of birth control other than a diaphragm, spermicide, or unlubricated condoms

Drinking cranberry juice is often recommended as a way to help prevent UTIs.

Although studies haven't proven that cranberry juice is effective for this purpose, drinking it probably won't hurt, either.

Health Tips for a Healthier Start to 2016

December 25: On the first day of Christmas… eat slowly

The preparation has taken weeks, so on the big day, tuck in slowly to your Christmas lunch and savour every mouthful. It takes 20 minutes for your brain to receive the signals from your stomach that you’ve had enough.

“Eating more slowly stops you piling on too much and reduces calories by around 20 per cent,” says food psychologist Brian Wansink. 

December 26: On the second day of Christmas… go for a walk

Burn off those mince pies and clear your head by stepping out with the family on a healthy stroll. The National Trust runs guided walks with a festive feel, winter solstice wanders, Boxing Day and New Year’s Day strolls, and health walks in January.

December 27: On the third day of Christmas… watch comedy

The American College of Cardiology recently suggested the positive effects of funny films on cardiac health: lowering blood pressure and cholesterol, and boosting the immune system. So try to squeeze a bit more “laughtercise” into your life by watching a few more funny family DVDs.

 December 28: On the fourth day of Christmas… go ice-skating

Ice skating is a good form of cardio exercise that improves balance and coordination. The movements work out small stabiliser muscles that don’t normally get exercised in day-to-day life, and it’s particularly good for the muscles around the hips, knees and ankles.

December 29: On the fifth day of Christmas… get cracking

Bypass the Quality Street and stock up with chestnuts to roast and “proper” nuts to crack. Chestnuts are low-fat, nutrient-dense and, deliciously warm from the oven, make a great snack in front of a film.

Or opt for Brazil nuts – just four provide your total recommended intake to fight heart disease, premature ageing and cancer.

December 30: On the sixth day of Christmas… sing out loud

The carol services may be over until next year but get into the habit of singing. Researchers at the University of Gothenburg in Sweden found that choristers’ heartbeats synchronise when they sing together, bringing about a calming effect that is as beneficial to health as yoga. 

December 31: On the seventh day of Christmas… toe the line

Firstly, buy party shoes in the afternoon when your feet are at their largest. And think about comfort as well as looks: “A shoe with a platform under the toe provides height but lessens the drop from your heel to your toes, putting less pressure on your arch,” explains podiatrist Serena Naidoo.

“Open-toe shoes provide more room and if you can’t wiggle your toes in your shoes, they’re too tight.”

January 1: On the eighth day of Christmas… consider a dry January

Taking a month off alcohol can help prevent serious illness in later life. New research from the Royal Free hospital in London shows how abstention can heal the liver and lower blood pressure and cholesterol levels.

Patients who gave up for four weeks were also at lower risk of developing cancer and diabetes. Volunteers had a 40 per cent reduction in liver fat and they lost about three kilograms in weight.  

January 2: On the ninth day of Christmas… go to bed earlier

It’s tempting to get into the habit of late nights and lie-ins over the festive break, but beware: “A change to your usual bedtime routine can throw your sleeping patterns out of sync,” warns sleep expert Sammy Margo. “Lessen its impact by trying to go to bed and get up at roughly the same time.

January 3: On the 10th day of Christmas… put on Barry White

A fifth of couples reckon sex at Christmas is better than at any other time of the year – with more than a quarter claiming they’d prefer to get jiggy with a partner than receive presents.

And that extra sex is good news for your health: it not only boosts your heart health, relieves stress and boosts immunity, it’s also great for your self-esteem and wellbeing, and can even make you look younger! 

January 4: On the 11th day of Christmas… think SPA

Diabetes expert Dr Sheri Goldberg says: 

“Studies show that people who interrupt their sedentary time by standing up – for as little as 60 seconds – have a smaller waist diameter.” So now’s a good time to up your spontaneous physical activity (SPA) by using any excuse to keep moving in your everyday life.

January 5: On the 12th day of Christmas… play Monopoly

Switch off the box and get out the playing cards or board games. This allows kids to practise essential cognitive skills such as problem solving.

The hippocampus and prefrontal cortex especially benefit from playing board games and are responsible for complex thought and memory formation.

Tips for a Healthy Sex Life in your Golden Years

There are certain truths we think we know about sex and women over 50. Menopause kills a woman’s sex drive, so many women over 50 just aren't that interested in sex. 

Ask anybody.

But is that true? Some local doctors say an older woman can find a new desire to explore her sexuality, relearn her body and experience some of the best sex of her life when she hits menopause if she is open and honest about her needs with her partner.

“For some women it really doesn’t change much,” said Dr. Jill Green with Just for Women Health Services in Jeffersonville, Ind. “But for the majority, there is a change at menopause, whether that’s early-40s or mid-50s.”

“When they finish menopause and start to have emotional changes, and physical changes, it typically will start to change their sexual experience,” she said.

Menopause, which the average American woman completes by age 52 to 53, causes a number of physical changes. “Desire, arousal, the ability to have intercourse comfortably changes,” said Dr. Kenneth J. Payne, an obstetrician/gynecologist with Norton OB/GYN Associates. “It’s the end of egg production; estrogen support for the vagina and bladder decrease.”

While the physical challenges to comfortable sex can largely be managed, one of the biggest challenges for women is desire.

“Libido for women is largely in their head,” Green added. “I had a woman recently who was in her 70s who complained about her husband’s lack of ability to perform. 

She’s certainly in the minority, but it does happen.”

Green also said that a 'lack of desire' is not limited to women who have hit menopause. “I have lots of women in their 20s and 30s who complain of a decreased libido. 

It becomes another chore they have to achieve,” Green said. Desire as women age can be affected by “a combination of feeling cherished by the person, feeling like they have the time to have intercourse, body image, and then the physical changes (of menopause) on top of that as well.”

Want to keep your sex life smoldering into your golden years?  Here are a few doctor suggested tips:

Communicate

“Communication is very important,” said Green. Women should “discuss their needs with their partner. Take a really critical look at why they’re feeling that way. 

Sometimes there are outside forces that can be changed that can make a big difference in desire.”

Payne added that he "supports an annual exam," so women have the opportunity to discuss any concerns or biological changes with their doctor. "Most women aren’t going to schedule an appointment to talk about sexual issues. But they’ll bring it up if they’re there for something else."

Women who have hit menopause often complain about a loss of sensitivity during intercourse, which Payne said can be uncomfortable for many women.

“Sometimes women keep having intercourse with pain, and then don’t want it anymore,” Payne said.  “Women should talk to their physicians if they’re having that 

problem. Is it lack of lubrication, or ‘I just don’t want to’?  There’s a big difference.”

Focus on Sensation

Green said menopausal women often experience a decreased ability to orgasm. “Decreased sensitivity can be a problem,” she said.

For upping the intensity of sensation, a 2012 article on the AARP website recommended investing in a vibrator to use alone or with a partner.

Green agreed that “prolonging foreplay can be very helpful, as well." She also suggested looking at other over-the counter products that can increase sensitivity, like Zestra.

“It’s an oil that provides lubrication and increased sensitivity.That will sometimes help," she said.

Health Tips For The New Year 2016

As the year gradually winds up and the New Year beckons, it has become necessary to reflect on the outgoing year with a view to changing some bad habits while imbibing healthy lifestyles that will guarantee your sound health in the New Year. Furthermore, it's interesting to know that while many often overlook these simple health tips, they usually make the difference between those who enjoy good health all year round and those who are avoidably ill most of the time.

 This article is a wake-up call to enlighten our esteemed readers on general lifestyle measures they need to adopt going into the New Year:

1. Feed the mind/body connection.

Most people tend to be their own best critic, remembering times they failed and talking themselves out of trying again. "You can just as easily talk yourself into it," Rhodes said. And if you backslide, give yourself grace. Tomorrow is always another day to start again, said Dr. Carrie DeLone, medical director of Holy Spirit Medical Group, a Geisinger Affiliate, in Camp Hill. "Never speak negatively to yourself; always focus on what you were able to do right," she said.

2. Fuel your body for exercise.

An hour before you exercise, eat a good source of carbohydrates to give your muscles fuel, Rhodes said. Try a piece of fruit, a granola bar, a cup of soup or a couple of Fig Newtons. After exercise, give yourself a two-hour window to appropriately replenish food and rebuild and repair muscles. Drink chocolate milk for a good source of protein and eat whole grain crackers, for example, she said.

3. Change it up.

Any new way of eating or exercising is bound to get old after a while so if you're bored with the treadmill, try a dance class or a new sport you might enjoy, DeLone said. Engage a buddy to do it with you to keep you going, she said.

4. De-stress.

Stress hormones evolved to enable rapid response to threats in our environment and we are not made to feel constant, low to moderate levels of stress at all times, said Dr. Scott Setzer, a doctor who practices in Lemoyne.  Make it a priority to find ways to de-stress with relaxing activities or meditation, he said.

5. Stay up to date.

Get your recommended screenings – mammograms, colonoscopies, pap smears, blood pressure and cholesterol checks – and shots for things like the flu and shingles. It's important to make time for your annual wellness visit, DeLone said.

6. Drink plenty of water

Needless to say that the body requirement for fluids has risen significantly during this dry harmattan period hence the need to drink plenty of water to stay hydrated. The amount of insensible water loss from the skin is increased and this lost fluid must be replaced to maintain the balance of the body system. You may have observed a deep yellow coloration of your urine in recent times or that you urinate less often and in smaller quantities, they are signs that you need to up your fluid intake to prevent problems like acute kidney injury and heat stroke. Experts recommend at least 6 - 8 glasses of water a day.

7. Get adequate sleep

Amidst efforts to make ends meet as you prepare for the New Year, remember not to sacrifice your sleep. The health benefits of sound sleep cannot be overstressed ranging from boosted immunity, especially for children to enhanced cardiovascular functions. In the light of the above, you will do yourself a lot of good to get at least 6 hours of night sleep every day of the New Year.

8. Exercise regularly

Indulging in moderate exercise on a regular basis of 3 - 5 days a week is not without numerous benefits. It helps to burn excess fat, shed excess weight as well as keep the heart and blood vessels in good working condition. In a world where virtually everything is on automatic mode, we now need to make conscious efforts at maintaining an exercise routine such as deciding to take a walk instead of driving a car, washing the clothes rather than using the washing machine and so on.

9. Eat well

Nothing can be truer than the popular adage that you are what you eat. Make sure to eat balanced diets all year round including plenty of fruits and vegetables. Fruits such as oranges, apples and banana are rich in antioxidants, vitamins and minerals. For instance, banana is very rich in potassium which has been shown to protect the heart.

10. Quit excess alcohol and smoking

Excess drinking and smoking are risk factors for several medical conditions including stroke, diabetes, hypertension and cancers among others. Going into the New Year, you will benefit from cutting down on your alcohol intake and if you smoke, it is time to quit.

11. Maintain good hygiene

Good hygienic practices have no alternative. Diarrhea-related illnesses are leading killers among under-fives. But many of these deaths can be averted by practicing simple hygienic measures such as frequent hand washing with soap and water, cooking meats properly, thorough washing of fruits and vegetables as well as drinking only safe potable water.

12. Ensure regular check-up

In Nigeria, many of us tend to have a bad health-seeking behavior and only visit the hospital only when we are very sick, having exhausted other options. However, it is essential to check your blood pressure and glucose level every 6 months to exclude hypertension and diabetes respectively. This is even more important for individuals above 40 years or who have a family history of any of these chronic medical conditions.

Most Nutritious Fruits And Vegetables

Vegetables and fruits are an important part of a healthy diet, and variety is as important as quantity.No single fruit or vegetable provides all of the nutrients you need to be healthy. Eat plenty everyday.A diet rich in vegetables and fruits can lower blood pressure, reduce risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar which can help keep appetite in check.Fruit and vegetables should be an important part of your daily diet. They are naturally good and contain vitamins and minerals that can help to keep you healthy. They can also help protect against some diseases. Fruits and vegetables contain many vitamins and minerals that are good for your health. These include vitamins A (beta-carotene), C and E, magnesium, zinc, phosphorous and folic acid. Folic acid may reduce blood levels of homocysteine, a substance that may be a risk factor for coronary heart disease.Vegetables and fruit contain phytochemicals, or plant chemicals. These biologically active substances can help to protect you from some diseases. 

Below are some of the most nutrient-dense fruits and veggies. Stock up on them so you can provide your body everything it needs to work at its best!

Mango 

Calories 201

Fat 0.8 g

Carbs 32.3 g

Protein 1.7 g

Mango can be slightly harder to find and even more challenging to eat than some fruits, but it's a great addition to your nutrition plan. One mango provides 5 grams of fiber, as well as potassium, phosphorus, magnesium, calcium, and huge doses of vitamins A and C.Consumption of natural fruits rich in carotenes, like mangos, is known to help protect the body from lung and oral cavity cancers. The potassium in mangos is an important cell and body fluid component to help control your heart rate and blood pressure. Vitamin B6 (pyridoxine) is required for GABA (an inhibitory neurotransmitter) hormone production within your brain. It also controls homocysteine levels within your  blood, which may be harmful to your blood vessels and may cause stroke. Required for the production of red blood cells, copper is a co-factor for many vital enzymes, including cytochrome c oxidase and superoxide dismutase.

The energy value per 100 g (3.5 oz) serving of the common mango is 250 kJ (60 kcal), and that of the apple mango is slightly higher (330 kJ (79 kcal) per 100 g). Fresh mango contains a variety of nutrients (right table), but only vitamin C and folate are in significant amounts of the Daily Value as 44% and 11%, respectively

It's slightly more caloric than most fruits, so be aware of how much you're eating.

Pomegranate

Serving size: 1/2 cup pomegranate seeds

Calories 72

Fat 1 g

Carbs 16 g

Protein 1.4 g

The pomegranate is a fruit that contains hundreds of edible seeds called arils. They are rich in fiber, vitamins, minerals and bioactive plant compounds, but they also contain some sugar.Pomegranate has received some special attention in the last few years—and for good reason! Pomegranate has a unique, delicious flavor and is chock-full of nutrients. One half cup of pomegranate seeds provides lots of potassium, magnesium, fiber, and vitamins B-1, B-2, B-6, C, E, and K.A 100-g serving of pomegranate seeds provides 12% of the Daily Value (DV) for vitamin C, 16% DV for vitamin K and 10% DV for folate (table).

Pomegranate seeds are an excellent source of dietary fiber (20% DV) which is entirely contained in the edible seeds. People who choose to discard the seeds forfeit nutritional benefits conveyed by the seed fiber and micronutrients.

Pomegranate seed oil contains punicic acid (65.3%), palmitic acid (4.8%), stearic acid (2.3%), oleic acid (6.3%), and linoleic acid (6.6%)

Pomegranates are a little bit difficult to eat, but they're well worth the effort. The taste and nutritional benefits outweigh a little effort on your part!

Guava

Serving size: 1 guava

Calories 112

Fat 1.6 g

Carbs 23.6 g

Protein 4.2 g

One guava fruit contains 45 calories, 1 gram of protein and 10 grams of carbohydrate, including 5 grams of dietary fiber. Dietary fiber helps to keep your digestive tract clean and makes your food more filling. It may also lower your risk for obesity, diabetes, heart disease and high cholesterol.Guavas are an excellent source of vitamin C, with one fruit providing 280 percent of the daily value for this nutrient. A guava will also provide you with 15 percent of the daily value for vitamin A and smaller amounts of niacin, vitamin B-6, folate, thiamine and riboflavin. Vitamin C is an antioxidant that your body needs for the growth and repair of tissues, and vitamin A is essential for good vision and immune system function and cell division.Guava might sound like a fruit you should only enjoy while you're lounging on a beach, but it's actually a great addition to your everyday diet. Guava is high in fiber, niacin, and vitamins A, B-3, B-6, C, and K. Guava is also rich in lycopene, a powerful antioxidant.

Guava is generally a summer fruit, so get some while you can!

Raspberries

Serving size: 1 cup raspberries

Calories 64

Fat 0.8 g

Carbs 14.7 g

Protein 1.5 g

The aggregate fruit structure contributes to raspberry's nutritional value, as it increases the proportion of dietary fiber, which is among the highest known in whole foods, up to 6% fiber per total weight.Raspberries are a rich source of vitamin C, with 26 mg per 100 g serving (32% Daily Value), manganese (32% Daily Value) and dietary fiber (26% Daily Value). Raspberries are a low-glycemic index food, with total sugar content of only 4% and no starch.Raspberries contain anthocyanin pigments, ellagic acid (from ellagotannins, see for instance the polyphenol ellagitannin), quercetin, gallic acid, cyanidins, pelargonidins, catechins, kaempferol and salicylic acid.Yellow raspberries and others with pale-colored fruits are lower in anthocyanins.[9] Both yellow and red raspberries contain carotenoids, mostly lutein esters, but these are masked by anthocyanins in red raspberries.

Blueberries get tons of love in fitness, and deservedly so, but raspberries are a great year-round option. They're delicious, for one, but they are also high in vitamins C and K, and have a healthy amount of folate. One cup of raspberries also provides 8 grams of dietary fiber.

Freeze them and add them to your protein shakes, or just enjoy a handful on top of your Greek yogurt.

Oranges

Serving size: 1 medium orange

Calories 62

Fat 0.2 g

Carbs 15.4 g

Protein 1.2 g

As with other citrus fruits, orange pulp is an excellent source of vitamin C, providing 64% of the Daily Value in a 100 g serving (right table). Numerous other essential nutrients are present in low amounts (right table).

Oranges contain diverse phytochemicals, including carotenoids (beta-carotene, lutein and beta-cryptoxanthin), flavonoids (e.g. naringenin)and numerous volatile organic compounds producing orange aroma, including aldehydes, esters, terpenes, alcohols, and ketones.

Oranges are pretty easy to get your hands on year round. They may be common, but their ubiquity doesn't make them any less healthy. Oranges are excellent sources of vitamins A and C, beta-carotene, and minerals such as potassium and calcium. They're also high in soluble and insoluble fiber.Oranges may boost your immune system and improve your skin; they also aid with heart health, cholesterol levels and other issues. Oranges may additionally help reduce the risk of respiratory diseases, certain cancers, rheumatoid arthritis, ulcers and kidney stones

One of the best things about oranges is that they keep well for a long time. Get some the next time you're at the store and enjoy!

Avocado

Serving size: 1 cup sliced avocado

Calories 234

Fat 21.4 g

Carbs 12.5 g

Protein 2.9 g

Although we usually think of avocado as a fat source, it's actually a fruit, and a really healthy fruit at that! One cup of sliced avocado contains 10 grams of dietary fiber, 42 percent of your daily value of vitamin B-5, and 35 percent of your daily value of vitamin K. Avocado also provides big doses of vitamin C and potassium.

A typical serving of avocado (100 g) is moderate to rich in several B vitamins and vitamin K, with good content of vitamin C, vitamin E and potassium (right table, USDA nutrient data). Avocados also contain phytosterols and carotenoids, such as lutein and zeaxanthin.

Avocados have diverse fats. For a typical avocado:

About 75% of an avocado's energy comes from fat, most of which (67% of total fat) is monounsaturated fat as oleic acid.

Other predominant fats include palmitic acid and linoleic acid.

The saturated fat content amounts to 14% of the total fat.

Vegetables

Kale

Serving size: 1 cup chopped kale

Calories 33

Fat 0.6 g

Carbs 6 g

Protein 2.9 g

In a 100 gram serving, raw kale provides 49 calories and is a rich source (> 19% of the Daily Value, DV) of vitamin A, vitamin C, vitamin K, vitamin B6, folate, and manganese (table, raw kale). Kale is a good source of thiamin, riboflavin, pantothenic acid, vitamin E and several dietary minerals, including iron, calcium, potassium, and phosphorus (table, raw kale).

Boiling raw kale diminishes these nutrient contents, with the exception of vitamin K (table, boiled kale).

Kale is a source of the carotenoids, lutein and zeaxanthin (tables).[6]

Kale, as with broccoli and other cruciferous vegetables, contains glucosinolate compounds which contribute to formation of sulforaphane.[7] Boiling decreases the level of sulforaphane, whereas steaming, microwaving or stir frying does not result in significant loss.

Brussels Sprouts

Serving size: 1 cup Brussels sprouts

Calories 38

Fat 0.3 g

Carbs 8 g

Protein 3 g 

Raw Brussels sprouts contain excellent levels of vitamin C and vitamin K, with more moderate amounts of B vitamins, such as folic acid and vitamin B6 (USDA nutrient table, right); essential minerals and dietary fibre exist in lesser amounts (table).Brussels sprouts, as with broccoli and other brassicas, contain sulforaphane, a phytochemical under basic research for its potential anticancer properties. Although boiling reduces the level of sulforaphane, steaming and stir frying do not result in significant loss.Consuming Brussels sprouts in excess may not be suitable for patients taking anticoagulants since they contain vitamin K, a blood-clotting factor. In one such reported incident, eating too many Brussels sprouts may have countered blood-thinning therapy 

Brussels sprouts may have unique health benefits in the area of DNA protection. A recent study has shown improved stability of DNA inside of our white blood cells after daily consumption of Brussels sprouts in the amount of 1.25 cups. Interestingly, it's the ability of certain compounds in Brussels sprouts to block the activity of sulphotransferase enzymes that researchers believe to be responsible for these DNA-protective benefits.

Broccoli 

Serving size: 1 cup chopped broccoli

Calories 31

Fat 0.3 g

Carbs 6 g

Protein 2.6 g

Broccoli is a cabbage family vegetable grown for its nutritious flower heads. Its green or purple florets have been known for several noteworthy, unique phyto-nutrients that have been found to have disease preventing and health promoting properties.Botanically, the vegetable is a member of large cruciferous (Brassica) family of vegetables, which also include cauliflower, brussel sprouts, cabbage, arugula, etc.Broccoli—of course we had to include this popular veggie on our list. Broccoli is a bodybuilding staple because it is one of the most nutritious vegetables on the planet. In just one cup of chopped broccoli, you'll get more vitamin K and C than you need in a day and lots of other awesome minerals like potassium, calcium, and selenium. Broccoli is also full of anti-inflammatory and antioxidant benefits.Broccoli is low in calories, which makes it a good addition to your diet if you're trying to cut fat, lower your carbohydrate intake, or both. Even if it's not on your favorite vegetable list, we think it's a great idea to find some way to cook broccoli so you like it. It's just a great, healthy vegetable that belongs in your nutrition program, no matter your fitness goal.

Artichoke 

Serving size: 1 medium cooked artichoke

Calories 60

Fat 0.2 g

Carbs 13 g

Protein 4.2 g

Artichoke is one of the popular winter months edible flower bud of Mediterranean origin. Known as "Ankinara" in Greek, its use as a vegetable is well known to the ancient Greeks and Romans who advocated it for its medicinal and health benefiting qualities. Each artichoke globe measures about 6-10 cm in diameter and weighs about 150 g. Fuzzy; immature florets at the centre of the bud constitute its "choke." These are inedible in older, and larger flowers. Edible portion of the buds consists primarily of the fleshy lower portions of the involucre bracts (triangular scales) and the base, known as the "heart."Because artichokes are a little weird, people forget they're a legitimate vegetable, not just a pizza topping! Artichoke is high in dietary fiber, folic acid, and vitamin C. It's also one of the best vegetable sources of vitamin K. Aside from vitamins, artichoke is also rich in minerals like copper, calcium, potassium, and iron.

Bell Pepper

Serving size: 1 large yellow pepper

Calories 50

Fat 0.4 g

Carbs 12 g

Protein 2 g

Bell peppers (Capsicum annuum) are the fruits of certain plants from the nightshade family.They are related to chili peppers, tomatoes, and breadfruit, all of which are native to Central and South America.Also called sweet peppers or capsicums, bell peppers are eaten as vegetables, either raw or cooked.Like their close relatives, the chili peppers, bell peppers are sometimes dried and powdered. In that case they are referred to as paprika.They are low in calories and exceptionally rich in vitamin C and other antioxidants, making them an excellent addition to a healthy diet.

Spinach 

Serving size: 1 cup boiled spinach

Calories 41

Fat 0.5 g

Carbs 7 g

Protein 5 g

Spinach is one of the best sources of dietary potassium and magnesium, two very important electrolytes necessary for maintaining human health. Spinach provides a whopping 839 milligrams of potassium per cup (cooked). As a comparison, one cup of sliced banana has about 539mg of potassium.Spinach is also a very good source of zinc, dietary fiber, phosphorus, vitamin B1 and choline. It contains a unique and beneficial mixture of phytonutrients, as well as anti-oxidants, flavonoids and carotenoids