Write to Aspire https://writetoaspire.com/ Lets fly high and touch the Sky. Mon, 28 Nov 2022 19:53:09 +0000 en-US hourly 1 https://wordpress.org/?v=6.1.1 Five tasty and healthy, Anti inflammatory Vegetable Soup Recipes for Immune Boosting and Weight Loss https://writetoaspire.com/five-anti-inflammatory-vegetable-soup-recipes-for-immune-boosting-and-weight-loss/ https://writetoaspire.com/five-anti-inflammatory-vegetable-soup-recipes-for-immune-boosting-and-weight-loss/#respond Wed, 23 Nov 2022 08:41:26 +0000 https://writetoaspire.com/?p=3261 How about making an anti-inflammatory soup for your dinner? An all-new season of winter has arrived. Everyone can feel the chill in the air and the beginning of winter. The cold weather has made my joints more achy than usual. Changes in nutrition are one easy approach to combating this. Therefore, I believe this is […]

The post Five tasty and healthy, Anti inflammatory Vegetable Soup Recipes for Immune Boosting and Weight Loss appeared first on Write to Aspire.

How about making an anti-inflammatory soup for your dinner?

An all-new season of winter has arrived. Everyone can feel the chill in the air and the beginning of winter. The cold weather has made my joints more achy than usual. Changes in nutrition are one easy approach to combating this. Therefore, I believe this is the perfect time to experiment with healthy anti-inflammatory vegetable soup recipes.

But let’s first understand the nutritional value of vegetable soups that help to combat inflammation.

Is soup good for inflammation?

Is vegetable soup anti-inflammatory?

This question might bother you: are soups anti-inflammatory or not? According to research, vegetable soups reduce inflammation-creating factors and act as a useful health tonic to control inflammation in the body.

Why anti-inflammatory vegetable soup?

Soups are a terrific way to add some spice and heat to your winter meals because they often contain more cooked veggies. It is due to the fact that vegetables have abundant nutrients like folic acid, fiber, and vitamin C.

Therefore, consuming more vegetables leads to improved health. As an added bonus, it also helps alleviate gas and abdominal pain. It’s because a diet high in vegetables, healthy fats, and spices can help reduce intestinal stress and inflammation.

It’s high time to rebalance my gut health. It is because I am not a diet saint and, during the last few months, I left plenty of wiggle room for diet cheating. And all the high-calorie, fried, processed food triggered inflammation in my body. That led to more inflammation and pain in the body. 

What the heck to get back to healthy living? Now I want to redeem myself, and soups are the best way to finally be on a fast recovery track. A bowl of anti-inflammatory soup saves us from many problems, 

I am sharing my favorite anti-inflammatory diet soup recipes with you. Also, these five delicious anti-inflammatory vegetable soup recipes can help you lose weight and reduce inflammation. 

Basic Ingredients used in Anti-inflammatory Vegetable Soup Recipes

The basic ingredients to make these anti-inflammatory soup recipes are easily available in your kitchen.


You can use olive oil, coconut oil, butter, ghee, or any other vegetable oil available in your kitchen.


All vegetables have their own benefits. But onions, garlic, ginger, and turmeric are staples of every anti-inflammatory soup recipe. Moreover, we will use carrots, cauliflower, broccoli, pumpkin, celery, mushroom, leafy green spinach, chard, watercress, leek, and tomatoes. It is best to keep at least 2 vegetables on your weekly grocery list. In this way, you can keep a check on your diet. 


Spices add a boosting flavor to your soup and increase the medicinal effects too. I love adding cinnamon, black cardamom, clove, bay leaves, chili flakes, black pepper, white pepper, cumin, thyme, and basil for additional flavor and antioxidants.  You can choose the best spices you think will make you feel good.

Bone Broth

You can use any broth that is suitable for your health. The taste of this soup is based on the quality and taste of the broth. I like and prefer bone broth and always make it over the weekend to use it throughout the week.

Vegetable Broth

But vegetable broth is also a tasty and healthy food staple. You can either make it with food scraps or with whole vegetables. It works both ways. You can use this condiment in many recipes and as a replacement for chicken or meat broth.

So follow the instructions below to make your own vegetable broth or bone broth.

How to Make Vegetable Broth for an anti-inflammatory diet soup?


Onion 3 medium

Celery 3 sticks

Garlic 8-10 

carrot 5 medium 

Turmeric root or powder

Ginger 1inch

Tomatoes 3-4 

Parsely 2-3  sprigs 

Bay leaves 2-3 

Rosemary handful of fresh leaves


Black pepper


Frankly, there are various options for making vegetable broth but I like to stay away from cruciferous veggies. So we will start with washing all the ingredients thoroughly and let it roast for about half an hour in the oven  Then cook it on the stovetop while adding 2 liters of water. Add in salt and black pepper, bay leaves, and cloves. Let it simmer on the stovetop for 1 hr. Finally, let it cool, strain the vegetables and use your broth in the soup.

Bone Broth

Though the vegetable stock is very tasty and healthy;I mostly use bone broth in anti-inflammatory soup recipes. Bone broth has more health-promoting elements per serving than regular soup stock does. In particular, bone broth is rich in anti-inflammatory and painkilling substances which are helpful to reduce joint’s and body pain.

Here is the authentic recipe for making homemade, healthy bone broth.

Beef, mutton, chicken, and turkey bones are all good options for making broth. Whether it’s for use in soups or veggie stir-fries, I usually have a bag of frozen bone broth on hand.

Ingredients for Bone Broth

Beef bones (Choose the best quality marrowbones, feet, knuckles, and joints (1.5 kg))

Ginger pieces, 1 inch

Bay leaves 3

Turmeric root 1-2 inch

Cinnamon sticks, 2 long

Black cardamom 1

Green Cardamom 2

Cloves 6-8

Star anise 1-2

Black peppercorn 1 tbsp.

Cumin 1 tbsp

Fennel seeds 2 tbsp

Onion 2 medium

Salt to taste

Directions for making Bone Broth

Once I’ve gathered all the ingredients, I begin by blanching the bones to make broth. It will get rid of any bad smells and clean out the bones.
In the beginning, wash all the bones and put them in a big pot. The bones should be simmered for 10–15 minutes once the water has come to a boil. The bones are then strained through a stainer and re-immersed in clean water to make a golden, powerful broth.

I’ve tried many different ways to make bone broth. After blanching, you can proceed with roasting in the oven for up to 30 minutes. It will enhance the flavors of bone broth. But for less effort, you can roast vegetables in the same pot on the stovetop too.

In a large pot, melt two tablespoons of ghee, olive oil, or any neutral oil. After that, cook the bones for 8 to 10 minutes over medium-high heat, occasionally tossing them. Then, pour in three to four liters of water and the spices, and simmer for eight to ten hours. You can get the most juice and nutrients out of the bones this way.

Vegetable Soup for Colds and Immunity-boosting

Even though this vegetable soup is healthy, the taste is more important. We’ll prepare it such that it has the best flavor possible and is enticing enough for everyone in the house to eat it. Just a few more minutes, and you’ll be surprised by how good it tastes.

Ingredients For Anti Inflammatory Vegetable soup 

Olive oil 1 tbsp.

Onion 1 finely chopped

garlic cloves chopped, 2 

Red Bell pepper 1 chopped

Carrot 2 medium

Potato 1- 2 medium chopped

Medium-sized carrots 2 chopped

cauliflower florets 1cup

stalk celery 1chopped 

Fresh ginger 1 inch

Fresh turmeric root ½ inch or ¼ tsp powdered dry 

Black pepper ground ¼ tsp

Red chili flakes ¼ tsp

4 cups homemade bone broth or vegetable broth

2 cups water

2 tbsp chopped cilantro or parsley

salt 1tsp

black pepper 1/2 tsp


The choice of vegetables used in this soup depends upon how you like it. Start with cleaning, washing, and chopping off onion, garlic, potatoes, cauliflower, bell pepper, and carrots in your desired size. 

Take 1 tbsp olive oil and saute onion for 1-2 minutes, add garlic and fry it for 30 seconds, then add bell pepper, potato, cauliflower, carrots, and celery sticks with turmeric and chili flakes to cook for 1-2 minutes on medium flames. 

It’s time to add bone broth and water. Let the vegetables simmer for 30 minutes until the vegetables become soft and chewy. In the end, add salt, black pepper, and white vinegar for a tangy flavor. Serve hot!

Anti-inflammatory effects of Vegetable Soup made with Turmeric

First of all, bone broth is a very healthy drink. According to research studies, bone broth is rich in amino acids that have super-inflammatory properties. Bone broth boosts our immune system to perform better and fight inflammation-triggering elements in the body.

Turmeric is one of the super spices that heals the body. I remember my grandmother used to apply turmeric on wounds. The healing was faster than medicines that are used now. We are evolving our ways of treating health issues with tablets. But the natural ingredients we have access to are far better than any other supplements. So, I always keep turmeric roots at home for making turmeric tea or anti-inflammatory soups. 

Capsaicin in red bell pepper improves the overall cardiovascular health of the body. It has a sweet flavor and is high in antioxidants which makes us healthy. Similarly, piperine in black pepper helps in fighting inflammation in the body. Moreover, phytochemicals in carrots can potentially improve our health.

Anti Inflammatory Vegetable Soup- write to aspire

2-  Anti-inflammatory Vegetable Soup Recipe with Pumpkin

Pumpkin is a versatile, nutritious, and therapeutic vegetable that is highly popular in several countries and regions of the world including Mexico,  Austria, Hungary, Slovenia, and European, Asian, and African countries. According to research, it possesses antibacterial, anti-inflammatory, antioxidative, and anti-ulcerative properties. Therefore, we will use this nutrient-packed vegetable in anti-inflammatory vegetable soup recipes.

Ingredients for making Anti-inflammatory Pumpkin Soup

Olive oil/ butter 1 tbsp

Pumpkin ½ kg or 1.1 pounds ( washed, cut into square pieces, steamed/canned)

Onion 1 medium (cut into pieces)

Garlic cloves 2

Cloves 2 

Bone broth 2 cups 

Salt 1tsp

Black Pepper ½ tsp

White pepper ¼ tsp

1/4 teaspoon freshly ground nutmeg

1/2 teaspoon freshly ground cinnamon

Milk ½ cup

Heavy cream ½ cup (optional)


I mostly use canned pumpkins and that is much easier to handle. But for fresh pumpkins, peel off the skin and remove the seeds. Then cut it into small pieces. 

Steam these pieces in the vegetable streamer for 10- 15 minutes.

Let it cool for 3-5 minutes and puree it with milk for further use. 

Next, heat 1 tablespoon of olive oil in a skillet and cook the onions for 1 minute. Once the onions have become translucent, add the garlic along with the broth and pumpkin puree.

Now add salt, black pepper, white pepper, cinnamon, and nutmeg.

Now simmer the soup for 15 minutes. 

Blend all ingredients with a hand blender for a smooth consistency. 

Adjust salt and pepper and here you go. 

For a healthier version, I use milk in this recipe. But for the tastier version, you can add cream in the end. 

Serve this thick, creamy, sweet-flavored soup with croutons.

Anti-inflammatory Pumpkin Soup recipe - write to aspire 

3- Creamy Immunity Booster Mushroom Soup made with Bone Broth

We all know that age and a bad diet can make it harder for the body to heal and fight inflammation. Therefore, we need intelligent preventive measures to maintain health and battle inflammation. One way is to make anti-inflammatory vegetable soup recipes.

Recent studies have shown that extracts from edible mushrooms can help heal and improve health, especially for people with diseases that cause inflammation.

Can you picture yourself enjoying a bowl of hot, creamy mushroom soup with pieces of mushroom so tender they virtually dissolve in your mouth? Packed with garlic, onions, and herbs, but not overpowering so as to take away from the mushrooms’ natural flavor.

Ingredients for Making anti-inflammatory Vegetable soup with Mushroom

Olive oil 2 tbsp 

Chopped Fresh Mushroom ½ pond

Onion 2 chopped 

Garlic chopped 3 cloves

3 cups bone broth 

Heavy cream ½ cup/ milk 1 cup/ ½ cup almond milk

Salt 1 tsp

Pepper 1/2 tsp

Thyme to sprinkle 


First, heat 2 tablespoons of olive oil in a pan. Cook the onions for about 2 minutes, and then add the garlic. In just a minute, its pleasant aroma will fill the air. After that, toss in the mushrooms and stir-fry them for another 7 minutes.

Then, add broth made from bones or vegetable stock.

Let it simmer for about 15 minutes. Adjust the salt and pepper and add thyme for more flavor. Take out a few mushroom pieces to use as a garnish

After that switch off the flame and add heavy cream, regular milk, or almond milk.

Soups made with heavy cream can be blended immediately; those made with milk require more cooking time.

Almond milk is my go-to because of its creamy texture, nutty flavor, and high nutritional value. After adding milk, simmer the soup for 8 minutes.

Combine using a hand blender and process until smooth. I like my soup a bit chunky and always blend on low speed. 

Finally, serve it with mushroom chunks and thyme and parsley on the top. 

 Anti- inflammatory mushroom soup recipe- write to aspire

Anti-inflammatory Vegetable Soup with Leafy Greens

I hope to go unscathed throughout all of the winter because it is the best season. One of my preventative measures is to make anti-inflammatory vegetable soup recipes with bone broth. This vibrant health and organic green soup are best to combat inflammation and rejuvenate the immune system. You can choose the best leafy green vegetables for your soup if you know the details of nutrients in leafy greens

Let’s make it now!

Ingredients for leafy greens Vegetable Soup

Olive oil 2 tbsp 

Onion 1 chopped

Garlic 3-4 crushed cloves

Turmeric 1-inch root/ or ¼ tsp powdered

Leeks 2 medium sliced

Kale, spinach swiss chard, and water chess 2 ponds chopped 

Ginger ½ inch 

Bone broth 3 cups 

Coconut Milk 1 cup


To begin, heat the olive oil in a heavy-bottomed pan. For about 8 to 10 minutes, cook the onion until it turns a light caramel color. Then, sauté ginger and garlic until fragrant. After that, add leeks and stir until they’re tender. This should take about 8 minutes.

Add greens to the pan and wait until the greens lose some of their volumes.  Add the bone broth and let it simmer for another 10- 15 minutes. The vivid green color appeals to me. So, I cook it until the green color is maintained. After 8 minutes, taste for seasoning and turn off the heat.

Now, put everything in a blender and blitz until it’s completely smooth. Add half to one cup of coconut milk during blending until the desired consistency is reached. Garnish with green onions and ginger slices.

This anti-inflammatory soup is both beautiful and tasty, so I hope you enjoy it for dinner tonight.

Anti-inflammatory Vegetable Soup with Leafy Greens- write to aspire

5- Easy Tomato, Carrot, and Turmeric anti-inflammatory Vegetable Soup Recipe

This last recipe is one of the quickest anti-inflammatory vegetable soup recipes. We are making this soup with tomatoes and carrots. Tomatoes are rich in anti-inflammatory compounds. Moreover, research studies have demonstrated that tomatoes can help with type 2 diabetes, cancer, and cardiovascular diseases. 

Ingredients of Tomato, Carrot, and Turmeric anti-inflammatory Soup Recipe

Olive oil

Tomatoes 2 medium-sized

Carrot 2 medium size

Onion 1 cut into cubed size pieces

Turmeric 1-inch root or ½ tsp powdered

Garlic 3 cloves

Salt 1 tsp

Black pepper ½ tsp

Bone broth/vegetable stock

Pumpkin seeds for garnish

Celery leaves 


 I love making this soup once a week for my anti-inflammatory dinner. I prefer to make it with roasted vegetables. It will give a burst of flavor to your soups. 

1- Clean and wash tomatoes, carrots, garlic, and onions. Then cut it into small pieces and align the baking tray. Sprinkle some salt, pepper, and olive oil on these vegetables. 

Let it bake for 30 minutes until the vegetables are fork soft. 

2- Blend these vegetables into a smooth paste. 

3- Next, stir-fry the cumin seeds for 30 seconds in 1 tablespoon of olive oil, then add the vegetable paste and cook for another minute or two while stirring constantly. Turn the heat down to low and add 3 cups of bone broth. Simmer for 15 to 20 minutes.

4- You can replace water too for a lighter flavor and taste.

5-  Garnish it with any herbs of your choice and adjust salt and pepper as per your taste. 

 Tomato, Carrot, and Turmeric anti-inflammatory Vegetable Soup Recipe- write to aspire

I hope you like these easy anti-inflammatory vegetable soup recipes. Please give it a try and share your feedback with me. These soups are also great as an anti-inflammatory meal starter. To save you time, here is a comprehensive infographic cataloging all the anti-inflammatory foods, from fruits and vegetables to healthy oils.


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What Foods to Avoid for High Blood Pressure? https://writetoaspire.com/which-foods-to-avoid-for-high-blood-pressure/ https://writetoaspire.com/which-foods-to-avoid-for-high-blood-pressure/#respond Wed, 05 Oct 2022 10:34:43 +0000 https://writetoaspire.com/?p=3242 Do you know what foods to avoid for high blood pressure? Or, which foods are known to cause an increase in blood pressure?  First, get down to the cold, hard truths regarding hypertension. Nearly one billion world’s population have hypertension, making it a major health problem. Furthermore, this condition is responsible for the premature deaths and […]

The post What Foods to Avoid for High Blood Pressure? appeared first on Write to Aspire.

Do you know what foods to avoid for high blood pressure? Or, which foods are known to cause an increase in blood pressure? 

First, get down to the cold, hard truths regarding hypertension.

Nearly one billion world’s population have hypertension, making it a major health problem. Furthermore, this condition is responsible for the premature deaths and disabilities of nearly 90 million people worldwide. If you suffer from hypertension, you know how much of a drag it can be to live with a condition that prevents you from enjoying a happy, healthy life. Not only that but there isn’t a magic pill that will make you healthy again.

Yes, contrary to your belief there is no research evidence that dietary supplements and vitamins can help with or prevent cardiovascular disease.

Diets, on the other hand, have the potential!

So, making changes to your diet and lifestyle that are good for your heart has become the best way to control and prevent cardiovascular disease.

For this reason, we must know which foods to avoid for high blood pressure.

List of Food to avoid for High Blood Pressure

Consuming foods that are good for your heart is something that is already common knowledge. Read up on the heart-friendly, anti-inflammatory diet that can help you control your blood pressure.

However, some meals may cause blood pressure to spike significantly.If you want to maintain your heart healthy, it’s important to follow the dietary recommendations of organizations like the American Heart Association and the US Department of Health and Human Services.

On the basis of these suggestions, we have compiled the following list of food to avoid for high blood pressure. Let’s find out before it’s too late.

Current guidelines for heart health include avoiding red meat, processed meat, white bread, pasta, rice, frozen meals, fried meals, fried potatoes, alcohol, pickled food to protect heart health. Sodium levels can rise with any dietary pattern associated with decreased potassium consumption and increased caloric intake. Therefore, it is a risk factor for cardiovascular disease.

Our primary focus is on a diet rich in plant-based foods, including fruits and vegetables, and low-fat dairy products, as we have already covered. So let’s look at what foods to avoid for high blood pressure.

  1. Red meat

The most common question is, “Can people with high blood pressure eat red meat?”

Red meat gives you more saturated fats than any other type of meat. Therefore, fatty red meat affects your overall diet balance. Through red meat, we are adding more saturated fats to our diet. It increases the cholesterol levels in the body. Consecutively, it can increase the risk of heart disease and stroke.

Therefore, red meat goes on the “eat less” list. Fortunately, you can enjoy lean-cut meat occasionally.

The basic guidelines are to limit red meat consumption to 6 ounces per week. And for hypertension patients, it is 3 ounces per week.


2. Processed Meat

Do you know that processed meat is on the top list of foods to avoid for high blood pressure?

Here are the two questions that people most often ask about processed meat and high blood pressure:

How does processed food affect blood pressure?
Does processed meat raise blood pressure?

Processed meat is top on the list of foods to avoid for high blood pressure. We know that pork and beef make up the bulk of processed meat that has been treated to enhance its texture, flavor, and preservation. Therefore, processed beef has high levels of saturated fats, cholesterol, salt, and phosphorus, which in turn spikes blood pressure and phosphate levels in the body.

This is not just an assumption. A study conducted on 31 thousand US adults confirmed that a high intake of processed meat results in high blood pressure.

But here’s a nugget for you: You can substitute the red meat or processed red meat with a low-fat meat option like chicken, egg, fish, etc.

foods to avoid for high blood pressure- write to aspire

3. White bread

We all know that eating too much salt raises your blood pressure. Now we’re trying to find strategies to reduce our salt intake.

White bread, cookies, and other baked goods are high in salt. It follows that eating processed meat, and subsequently bread and bakery foods, will further increase your blood pressure. Eventually, we’ll need a diet plan. That helps us keep our daily sodium intake at the right level.

This means if we start our morning with bread, then we can’t limit our daily food intake to 2300 mg of sodium, which is the recommended daily dose.

Researchers in Mexico City found that breakfast cereals with a lot of fiber did not make people’s blood pressure go up. On the other hand, packaged whole grain bread elevates the blood pressure level. However, we believe that whole wheat bread is a healthier option. Bakery bread, on the other hand, is high in sodium, which has been shown to raise blood pressure in people with high blood pressure and pregnant women.

4. Pasta and Noodles

Is pasta a good food to eat for high blood pressure?

Pasta is an important part of the Mediterranean diet. The glycemic index of this refined food is very low, which makes it a great choice for people with diabetes. A study found that middle-aged and older Korean women who eat pasta often are more likely to get high blood pressure than men. Even though the people in the study were not hypertensive at the start, they became so over the course of nine years, from 2001 to 2010.

Once again, how you cook your pasta is a key issue. The addition of processed condiments like canned tomato sauce and pasta sauce can make it a less healthy option. In addition, the frequency with which you eat pasta and the total amount you eat each day are also major factors.

Since this is the case, pasta should be eaten no more than once per week. You can also try cooking noodles with loads of healthy ingredients like fresh vegetables, olive oil, and lean meat. “Balance is the key,” as the saying goes.

5. Rice

Can I eat rice with high blood pressure?

Rice is an overall healthy food. Even the starch, particularly in basmati rice, make it a healthy option for controlling blood sugar levels. But on the other hand, rice rich in refined carbohydrates is linked with a greater risk of developing hypertension in Asian obese women.

Let’s look at the science behind high blood pressure and eating white rice. White rice has a GI of 72, which means it gets into your bloodstream quickly. The GI of brown rice is 50.

The glycemic index measures how much insulin the body needs to produce to break down a meal. When insulin levels are high, blood vessels constrict, decreasing the kidneys’ ability to flush excess sodium and water from the body. This could cause your blood pressure to go up.

The most popular healthy option for heart health and weight loss is brown rice. But it causes thiamine deficiency in the body. But overall, brown rice is recommended for good health.

A research study conducted in the US suggests that both white rice and brown rice are not associated with the risk of cardiovascular disease. But it is recommended that rice servings should not be more than 2 servings per week.

Therefore, white rice is fine as long as you are healthy. However, if you are at risk of metabolic syndrome, limit your daily intake to one cup. In addition, avoid it completely if you are suffering from hypertension.

6. Frozen meals

Can frozen meals cause high blood pressure?

Are frozen dinners high in sodium and sugar?

Despite being the most convenient food, frozen meals spike blood pressure levels. Why and how?

If you want to limit your salt intake, then frozen meals are a bad option. Because frozen meals are packed with salt, sugar, and trans fat. Partially hydrogenated oil (transfat) is used in a frozen pizzas, frozen pies, cookie dough, and other ready-to-bake items. which in turn increases the risk of clogged arteries and heart disease.

Therefore, look at the ingredient list and do not buy if it mentions “partially hydrogenated oil.” Because the US Food and Drug Association (FDA) does not mark it safe for human use.

Besides, frozen meals increase the risk of obesity in the abdominal area. The research study confirmed that ready-made meal consumers do get enough nutrition and are at greater risk of obesity and metabolic syndrome.

Even more, not only sodium and transfat are not the issue, but frozen meals also have synthetic chemicals. Frozen meals also have food colors, preservatives, stabilizers, artificial sweeteners and flavors, and supplements.

The bottom line is that the fresher the better. Try to make healthy meals at home and indulge yourself in healthy family cooking activities. You cannot rely on frozen meals from a health perspective.

7. Fried Food

Research supports that fried food increases the chance of hypertension and cardiovascular disease. In this regard, women are more prone to hypertensive diseases as compared to men.

The major contributing factor is the frequency of eating. Consuming food in moderation is the key to health. Moreover, most fast foods are made with degraded vegetable oil and reused heated oil, which is harmful to health.

Deep-fried foods can sometimes be more toxic than you can think of. It is because we need to consider various factors before choosing deep fried away from home. How frying affects fat absorption may depend on a number of factors, including the type of food, the size of the food, the amount of moisture in the food, the type of oil used, the frying environment (time, temperature, fryer, etc.), and the level of degradation of food when using fresh oil or recycled oil.

Spanish people use olive oil at home for frying. Olive oil does wonders. It is highly resistant to oxidation. In addition, palm oil is also good for frying.

You can opt for stir-frying and pan-frying options for making healthy recipes. Otherwise, eating deep-fried food frequently is directly associated with a higher risk of hypertension and cardiovascular disease.

8. Potato

Potatoes are starchy vegetables. They fall into the list of foods to avoid for high blood pressure. An American study found that eating more boiled, baked, or mashed potatoes raises the risk of hypertension in both adult men and women.

Furthermore, you are aware that eating potato chips four or more times per week makes you slow and sluggish. Weight gain is one of the outcomes of potato chip consumption. Therefore, you should avoid or limit one serving per week of potato chips. If you really want a crunchy, salty snack, try eating a small amount of one with less sodium. For instance, nuts, either mildly salted or unsalted, can also be used in very small amounts. The daily limit for heart-healthy nuts is around 28 to 30 grams per day.

9. Canned vegetables and products with excess salt

Canned products are bad for your blood pressure. It is because the lining of the can has harmful chemicals that can increase your blood pressure level.

Canned vegetables have hidden sodium that can be dangerous for hypertensive patients. In this regard, canned tomato products are worse for heart health. Similarly, canned beans also have excess sodium, which is used as a preservative.

Therefore, use low or no sodium varieties. The best care you can give to your family is to use fresh ingredients for cooking.

10. Bakery Food Items

How does processed bakery food affect blood pressure?

The most in-demand snacks are bakery foods. Everyone loves to snack on donuts, crackers, pies, rolls, candies, cake, cookies, and sugary drinks. But are they healthy?

Processed bakery foods with high sugar and fat content can certainly raise blood pressure. Sugar is even more dangerous than salt in terms of raising blood pressure.It is because fructose raises the blood pressure level.

Moreover, sugar intake is related to weight gain and obesity. Both conditions cause and create hypertension too.

Considering the fact that sugar is more harmful than sodium, we need to limit our diet to natural foods only.

11. Alcohol consumption

One of the most common causes of high blood pressure is excessive alcohol consumption. Furthermore, binge drinking raises the risk of developing chronic cardiovascular disease, liver disease, diabetes, renal disease, and certain types of cancer.

A research study in 2020 on the effect of alcohol consumption on high blood pressure revealed that “At first, alcohol lowers blood pressure for up to 12 hours after you drink it. After that, it raises blood pressure. Within twenty-four hours after ingestion, alcoholic beverages cause a constant and permanent rise in heart rate. That makes it among the worst foods to avoid for high blood pressure.

Eventually, reducing alcohol intake can help you maintain your blood pressure levels. Potentially, both men and women should reduce their alcohol intake for better health and maintain healthy blood pressure levels.

12. Canned foods

Pickled foods are very appetizing and are considered good for gut health. But it is not suitable for high blood pressure patients. The most common reason is chloride. Because pickles are either made with salt brine or with raw salt and other spice mixes to preserve vegetables,

However, pickles with less sodium, more potassium, and garlic are beneficial for health. It would be best if you made pickles at home with less salt.

These are some of the top foods to avoid for hypertension patients.

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ESSENTIAL OILS FOR SKIN WITH ANTI-INFLAMMATORY PROPERTIES https://writetoaspire.com/essential-oils-for-skin-with-anti-inflammatory-properties/ https://writetoaspire.com/essential-oils-for-skin-with-anti-inflammatory-properties/#respond Thu, 15 Sep 2022 07:19:01 +0000 https://writetoaspire.com/?p=3236 ESSENTIAL OILS FOR SKIN WITH ANTI-INFLAMMATORY PROPERTIES You might be wondering that inflammation on your skin can be caused by an overgrowth of bacteria. That’s right, it’s all in the genes. Just like how you can’t help being funny and annoying, your skin has a mind of its own. But what if there were ways […]



You might be wondering that inflammation on your skin can be caused by an overgrowth of bacteria. That’s right, it’s all in the genes. Just like how you can’t help being funny and annoying, your skin has a mind of its own.

But what if there were ways to fight back against those pesky microbes?

What if there were essential oils for skin with anti-inflammatory properties?

And what if I told you that these natural anti-inflammatory essential oils could do all kinds of amazing things for your skin?

Luckily, there are natural solutions for repairing your skin from the inside out. Essential oils offer powerful anti-inflammatory properties that can help reduce redness, dryness, and itching so that you can get back to feeling healthy again!


There’s good news—there are several essential anti-inflammatory skin oils available that will help reduce inflammation and prevent breakouts!

The use of essential oils can ease the discomfort caused by inflammation, ranging from the surface of the skin to internal areas such as joints, upper respiratory regions, and the belly.

We’ve rounded up some of the best oils for healing your skin. They all have natural anti-inflammatory properties and work to reduce inflammation on your skin.


Because of its anti-inflammatory, antifungal, and antibacterial qualities, helichrysum essential oil may be beneficial in the process of healing skin.

Helichrysum essential oil includes arzanol, an anti-inflammatory compound that aids in wound healing.

Additionally, it possesses anti-oxidant qualities that can lessen the likelihood of scarring by encouraging the growth of new cells and limiting the buildup of free radicals.

It is also said that this oil:

cure skin rashes

cure infections

boost collagen production

CAUTION: Do not use this oil if you have recently undergone surgery or if you have a higher chance of experiencing internal bleeding.


Geranium oil’s anti-inflammatory properties make it an effective treatment for scars, leveling out skin tone, stimulating the development of new cells.

Its anti-inflammatory, antiseptic, antimicrobial, and antibacterial wound-healing qualities may aid in the concealment of scars. Rose geranium oil was discovered to be useful in preventing and treating inflammatory skin problems in 2013 by researchers.

CAUTION: If you have high blood pressure or are at risk of cardiovascular disease, use geranium oil with caution.


Tea tree oil is very common as a therapy for acne due to its anti-inflammatory and antibacterial properties. It may reduce inflammation, redness, and swelling. As a bonus, it could help you avoid or lessen the severity of acne scars, resulting in clear, healthy skin.

Additionally, tea tree oil is useful for healing wounds because of its antibacterial and anti-inflammatory qualities.

A 2013 study found that tea tree oil helps wounds caused by bacteria to heal. Nine out of the ten people who used tea tree oil in addition to standard care got better faster than those who only got standard care.

CAUTION: Tea tree oil can irritate the skin if used undiluted or in excessive amounts.


Neroli Essential Oil, thanks to its strong antibacterial properties, is a great component for reducing acne and regulating oil production. Because of its high antioxidant content, it helps fight free radicals and reduces the redness and irritation that breakouts can bring.

It has been shown that neroli oil can make pain and inflammation go away. Moreover, it is a powerful healer because it kills bacteria and fights free radicals. And it also has anti-fungal properties in addition to anti-inflammatory properties.

CAUTION: Do not use this oil if you are unable to avoid exposure to the sun or if you are utilizing a tanning booth.


Vitamin E oil has a moisturizing effect on the skin, and its use may be beneficial not only for the treatment of dry skin but also for the prevention of it. It is an antioxidant that also possesses anti-inflammatory qualities, both of which are beneficial in preserving the health of the skin.

The anti-inflammatory properties of vitamin E oil help to reduce flakiness and bring serenity to irritated skin. This oil is frequently used to treat skin disorders such as psoriasis and eczema.

CAUTION: Vitamin E can make the skin red and itchy, which can make skin problems worse. People who have had allergic reactions in the past should stay away from vitamin E or do a patch test first on a small area of skin.


Essential oils are used for a wide range of skin care needs because of their anti-inflammatory, antibacterial, and soothing properties. Researchers are still looking into how well essential oils work, but people who use them say oils can help dry, oily, or acne-prone skin.

Before you use anti-inflammatory essential oils for skin, you should talk to your dermatologist, especially if you have eczema, rosacea, or psoriasis. Stop using essential oils right away if you have any bad reactions to them.

GRAVE NOTE: The foods you eat can have a big impact on the health of your skin.
In order to keep your skin healthy, you need to be sure you are consuming enough of the nutrients it needs.

You can discover more about how an anti-inflammatory diet can help you improve your health by visiting the links below.

Discover how best anti-inflammatory drinks improve your health?

Which are inflammatory foods and how they stimulate inflammation in your body?

How to get rid of inflammation in the body?
















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DISCOVER HOW BEST ANTI-INFLAMMATORY DRINKS IMPROVE YOUR HEALTH? https://writetoaspire.com/discover-how-best-anti-inflammatory-drinks-improve-your-health/ https://writetoaspire.com/discover-how-best-anti-inflammatory-drinks-improve-your-health/#comments Sat, 10 Sep 2022 08:09:47 +0000 https://writetoaspire.com/?p=3225 ADD BEST ANTI-INFLAMMATORY DRINKS IN YOUR DIET AND STAY HEALTHY Taking your smoothie game to the next level has never been easier. Get motivated to discover how you can make delicious and healthy anti-inflammatory beverages at home. Not only are they densely packed with antioxidants and nutrients, but they also come in a wide variety […]



Taking your smoothie game to the next level has never been easier.

Get motivated to discover how you can make delicious and healthy anti-inflammatory beverages at home.

Not only are they densely packed with antioxidants and nutrients, but they also come in a wide variety of vibrant colors and flavors that will provide your immune system with the boost it requires.

Juice bars and smoothie shops abound in every corner of our cities. Even the grocery stores nearby entice customers with brightly arranged rows of wellness shots. It is amazing how much they cost, even though they are tempting for sure.

So, guys enjoy the healthy and best anti-inflammatory drinks at home that I’m going to share with you today instead of paying the high prices at stores.

These healthy beverages comprised of natural anti-inflammatory foods that provide an abundance of free radical-fighting compounds and antioxidants to keep inflammation at bay and support your overall health.

Furthermore, your high-powered blender and strainer are all you’ll need to make them, so you won’t need an expensive juicer.

These best anti-inflammatory drinks are guaranteed to be a hit with you!


Is there a benefit to drinking something that has anti-inflammatory properties as opposed to eating it?

According to the registered dietitian and licensed clinical nutritionist Amy Davis, “Beverages may deliver nutrients quicker and be more convenient to consume than meals.” The end goal is to incorporate a wide variety of anti-inflammatory foods and drinks into your diet, taking into account your lifestyle and personal preferences.

The in-house dietitian at Splendid Spoon, Johane M. Filemon, MS, RDN, is of the same opinion.

“Some anti-inflammatory compounds in foods necessitate a high intake of the food in order to reap the benefits.” Drinks may be a better choice as a result, as they may contain significant amounts of the extracted compound as a primary ingredient. This results in a concentrated form of the essential chemical for reducing inflammation.


In addition to helping you fight inflammation and improve your overall health, the drinks listed below contain free-radical-fighting compounds.

I assure you that these immune boosting beverages not only taste delicious, but they also make you feel great.

That’s what everyone loves, isn’t it?


Green juice has become one of the most popular health and wellness trends in the previous decade.

There’s no doubt that it’s one of the best anti-inflammatory drinks.

Health advocates claim that green juice can help with digestion, weight loss, inflammation reduction, and increased immunity.

Green juice consists of the extracted juices of green vegetables. Popular greens include celery, Swiss chard, kale, wheatgrass, cucumber, spinach, mint and parsley.

The majority of recipes for green juice call for the addition of a small amount of fruit to sweeten and make the juice more palatable, since green juice tends to be bitter by nature. Apples, berries, kiwis, lemons, oranges, and grapefruits are some of the most popular fruits to choose from.

best anti inflammatory beverage-write to aspire


One of the products that customers are purchasing in greater quantities than they ever have before is turmeric tea, and there is a compelling rationale behind this trend: This bright marigold-colored spice is a potent immune-booster that not only contains compounds that reduce inflammation but also has been shown to improve gut health.

Recent research on the health benefits of turmeric tea shows that we shouldn’t just drink it when we feel the beginning of a cold or sore throat; rather, we should make it a daily habit to drink it.

Turmeric is a root that belongs to the same family as ginger and has long been used to treat inflammation.

It is possible to reap these benefits by including turmeric in your meals; however, drinking turmeric tea is an even simpler way to consume the benefits of this golden spice.

  • Turmeric is potent enough to boost your immune system and alleviate symptoms when you feel under the weather.
  • Turmeric tea relieves digestive discomfort and promotes gut health.
  • Curcumin may help reduce inflammation, which can lead to long-term illnesses like arthritis. Inflammation and joint pain.

best anti inflammatory drinks-write to aspire


Smoothies are a great meal replacement or snack for people who are always on the go or short on time. However, did you know that including berries in your smoothie can help your body fight inflammation?

For either breakfast or a snack, nothing beats a refreshing fruit smoothie on a hot day. There are a lot of different combinations that I like, but this Anti-Inflammatory Smoothie is my absolute favorite in terms of flavor and the health benefits it provides.

With just a few ingredients, you can add some super foods to your diet quickly and easily. In addition to tasting great, it is also very healthy!

best anti inflammatory beverage-write to aspire


Despite the fact that it’s not a quick fix, this weight-loss tonic may help you slim down. The sour taste of apple cider vinegar comes from the acetic acid in the vinegar, which may help you feel fuller for longer and eat less. Both caffeine and antioxidants found in green tea promote fat loss. If you use ginger, you may burn more calories than you would without it. The maple syrup in this healthy and refreshing drink is what makes it sweet. If you already eat well and exercise often and are trying to lose weight, this tonic will help you lose weight even faster.

best anti inflammatory tonic-write to aspire


Over the last few years, matcha powder has seen a huge surge in popularity.

As with green tea, matcha is made from the Camellia sinensis plant. The process of creating matcha powder and green tea leaves is different, however.

Due to its natural high protein and fibre content, matcha powder is very beneficial for our health. In addition to antioxidants, matcha powder also has anti-inflammatory properties.

Matcha Iced Tea recipe with lemon is a refreshing way to enjoy this yummy ingredient.

best anti inflammatory drink-write to aspire

READ MORE: Which are inflammatory foods and how do they stimulate inflammation in your body?

Can we manage blood pressure with anti-inflammatory diet for heart health?

What happens if you eat blueberries everyday?


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Can We Manage Blood Pressure with Anti-inflammatory Diet for Heart Health? https://writetoaspire.com/can-we-manage-blood-pressure-with-anti-inflammatory-diet-for-heart-health/ https://writetoaspire.com/can-we-manage-blood-pressure-with-anti-inflammatory-diet-for-heart-health/#respond Thu, 08 Sep 2022 20:53:12 +0000 https://writetoaspire.com/?p=3207 The moment when you realize that those fatty, sugary, salty, high-calorie delicious dishes are the greatest threat to your heart health. Being a foodie, I was devastated to learn I had high blood pressure. There was no other way than to practice the golden words ” Prevention is better than cure.” Your doc will tell […]

The post Can We Manage Blood Pressure with Anti-inflammatory Diet for Heart Health? appeared first on Write to Aspire.

The moment when you realize that those fatty, sugary, salty, high-calorie delicious dishes are the greatest threat to your heart health.

Being a foodie, I was devastated to learn I had high blood pressure. There was no other way than to practice the golden words ” Prevention is better than cure.”

Your doc will tell you that this results from factors in your environment, genes, or both. Whatever the reason may be, every 2 of 3 American adults have high blood pressure problems. That puts us all at risk of other serious illnesses.

In light of the fact that high blood pressure doesn’t show any symptoms until it’s already severely advanced in the body. So, I had to find a way to get it under control right away.

Aside from the medication, I’ve been exploring other means of management. I felt even worse after realizing I had to stick to the prescribed diets and procedures.

Fortunately, though, I was able to craft my own anti-inflammatory diet for heart health after reading about some promising new research. I hope you can also get some benefit out of it.

Besides, I promise I won’t let you feel heart sank by the strict guidelines that only make you suffer. Instead, this post will give you a happy heart.

Let’s start loving and caring for our hearts.

Do you suffer from Hypertension?

Hypertension is the medical term for high blood pressure. The normal range for blood pressure is 120/80 mmHg. But when the blood pressure exceeds the normal range, we call it high blood pressure. To explain it further, the force exerted by your blood against the lining of your blood vessels (arteries) is measured as your blood pressure. Unfortunately, it creates potentially life-threatening complications in your body.

High Blood pressure and risk factors.

The most important risk factors for hypertension are coronary heart disease, obesity, the risk of having a stroke or diabetes, and kidney disease. I started the symptoms in my mid-thirties and already had other health issues. Therefore, this one was too much for me and my mental health.

As I know that once you start hypertension medicine, it becomes part of your life. You can’t avoid it. As already, half of Americans are taking medicines for Hypertension.

Therefore, the only option is to practice prevention to avoid significant risk factors.

After all, health is everything. The following quote from Dick Gregory helped me apply dietary and lifestyle changes that helped me to maintain my health.

anti-inflammatory diet for heart disease- write to aspire

Let’s get started with diet changes for heart disease!

Does a Blood Pressure-Friendly Diet Help?

It makes perfect sense to change your diet to lower blood pressure levels. Research studies have proved that diet helps to maintain blood pressure levels. The good news is that all high blood pressure-friendly diets consist of all-natural foods. Moreover, natural food is fibrous and helps with gut and heart health. Let’s know how the diet works to heal our bodies.

How does an Anti-inflammatory Diet for Heart Health work?

A high blood pressure anti-inflammatory diet can help you avoid many other problems. You can also start losing weight by eating foods that are good for your heart. Trust me when I say you’ll adore this fresh new approach to health and wellness.

You’ve likely heard the adage, “you are what you eat.” That’s why it holds that eating a diet high in fruits, vegetables, healthy fats, and protein can help lower inflammation and improve immunity. Healthy immune systems, therefore, speed up the healing process. Consequently, the body receives the energy to heal quickly and combat illness.

To give you an idea, we can take the example of particular food components that have super anti-inflammatory properties. For instance, Flavan-3-ols, which help fight inflammation, are found in berries and grapes.

Let’s understand how food heals.

Beneficial microorganisms in our intestines use the fiber in legumes, whole grains, fruits, and vegetables to make butyrate. This anti-inflammatory short-chain fat protects against heart disease and may be good for the brain.

Moreover, studies have shown that both starchy and non-starchy vegetables contain healthy nutrients. Therefore, reconnecting with nature and eating a heart-healthy, anti-inflammatory diet can help us manage our blood pressure.

Let’s check out the heart-smart diet that helps us manage blood pressure.

Best Anti-inflammatory Diet for Heart Health

It’s time for us to start new eating habits. You may need to change your current eating routine, including the foods you eat, when you eat them, and how much of each you consume. Our plan includes switching to an anti-inflammatory diet for heart disease.

I know your worries about new eating habits. But it is an easy peasy solution.

It would be best to switch to a diet high in essential nutrients like potassium, calcium, magnesium, fiber, and protein. Also, it has less Saturated Fat and Sodium Content.

Infographics based on Anti-inflammatory Diet for Heart Health

I know it’s a lot of work to find information about a heart-healthy, anti-inflammatory diet that helps reduce blood pressure. Instead, you can prepare healthy meals by stocking your kitchen with nutritious ingredients. I think this is the best method. In light of this, I created the following heart-healthy diet food list infographic.

food group of Anti-inflammatory Diet for Heart Health - write to aspire

I hope this infographic has everything you need to maintain a healthy cardiovascular system. Moreover, you can also plan nutritious meals by following this anti-inflammatory food list. These diets consist of fruits, vegetables, low-fat dairy, nuts, saturated fats, seeds, nuts, legumes, fish, and less lean meat. Research studies have proved that DASH, Nordic, and Mediterranean diets can significantly lower blood pressure. Hence, I have added all the nutrient-rich and blood pressure-lowering food groups in this infographic.

Let’s briefly know the basics of three famous diets.

Three Best Diets for Heart Health

The most common guidelines for following an anti-inflammatory diet for a healthy heart diet are to take a low sodium diet and eat healthy ingredients. Let’s briefly understand the essential ingredients of the three best diets for cardiovascular disease.

1- Dietary Approaches to Stop Hypertension diet

2- Nordic diet

3- Mediterranean diet


You must have heard about the most standard DASH diet. It means dietary approaches to stop Hypertension.

Nordic diet

The Nordic diet is the second well-known pattern of dietary consumption. The Nordic countries are known for consuming this diet, which is made up of fruits, vegetables, fish, nuts, whole grains, rapeseed oil, and dairy products with low-fat content.

Mediterranean diet

Yet another famous dietary pattern is the Mediterranean diet. The main focus of this diet is extra virgin olive oil and nuts. Let’s have a quick glimpse of the main ingredients of these diets.

three best diets for heart heath- write to aspire

Effects of heart-healthy anti-inflammatory diet on high blood pressure

Research studies have proved that cardiovascular diets can significantly lower the chance of heart disease. Go on and adopt a heart-healthy diet and healthy eating habits. According to a research review published in 2016 based on randomized trials registered between 1999 and 2014, the DASH diet, Nordic diet, and Mediterranean diets are heart-healthy. 

As the name suggests, different regions follow different diets. Therefore, the findings imply that diets matter. Food choices can change cardiovascular disease severity and symptoms. Further, know more about the top foods with anti-inflammatory and healing properties.

Heart Diseases Diet Plan- Ingredients to Avoid

The main things you should avoid for the heart diet are listed below. First, eating less sodium helps you control your blood pressure immediately. There are many ways to avoid it. The most helpful way is to use a spoon to measure the amount of sodium you can eat every day and divide it into your daily diet.

low sodium diet for heart failure- write to aspire

The other two villains are nitrates and hydrogenated oils. Stop buying products labeled with these names and choose alternatives.

 best cardiac diet guidelines- write to aspire

Moreover, research the most inflammatory foods and how they cause inflammation in the body.

Lower Your Blood Pressure with Lifestyle Changes

It is now apparent that an anti-inflammatory diet for heart health is effective at lowering blood pressure. So, all of us who have high blood pressure or are at risk can follow dietary changes. Fortunately, medication needs can be delayed, minimized, or even eliminated if blood pressure is controlled at the beginner level.

Why not, then?

Let’s reduce this significant risk factor with a few simple lifestyle changes.

1- Increase your activity

Would you mind giving more care to your body with a happy walk or exercise?

Decide Yourself!

I can only advise you to increase your physical activity, whether it be through cycling, dancing, hiking, swimming, jogging, diving, or anaerobic exercises

2- Limit Alcohol Intake

Can you feel good without alcohol? Research claim that alcoholic beverages can reverse the positive effects of heart medication. You can gain long-term health advantages by completely stopping it. Otherwise, it can cause Hypertension even in healthy people.

3- Have a sound sleep

Sleep is therapeutic.

It’s best to give your body the chance to heal while sleeping.

But how?

  • To get a good night’s sleep, you need to be in a quiet, dark room
  • Keep your worries outside of your bedroom.
  • Attend to the needs of your body with care


In terms of managing your health, sleep is more important than any medication you could take.

4- Be Socially active

It’s common knowledge that the best times in life are spent participating in and enjoying the company of others. The combined energy of all participants gives us motivation and encouragement.

So why not do something energetic as a group and get everyone involved? In this way, you can help those around you dealing with Hypertension.

Research findings indicate that having a solid social support system in later life can lessen the adverse effects of stress on the body, motivate people to adopt healthier habits, and ultimately prevent or delay the onset of hypertensive disease

Takeaways to manage blood pressure and wellness

1- Make changes to your diet by adding more fresh and healthy foods.

2- Live a healthy lifestyle and help others do so.

3- If you want to protect your heart and stay cancer-free, cut back on or eliminate your alcohol consumption.

Let’s stop causing harm to our hearts. Shall we?

I hope these tips for adopting an anti-inflammatory diet for heart disease will help you cope with high blood pressure.


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BENEFITS OF HIRING A DIGITAL MARKETING AGENCY  https://writetoaspire.com/benefits-of-hiring-a-digital-marketing-agency/ https://writetoaspire.com/benefits-of-hiring-a-digital-marketing-agency/#respond Thu, 01 Sep 2022 11:35:36 +0000 https://writetoaspire.com/?p=3200 The Benefits of Hiring a Digital Marketing Agency We live in a world of digitization, and if you desire to prosper in business, you must utilize digital marketing schemes. If you are pursuing an outside view on marketing, it is time to hire a marketing expert. In a world where technology rules the highest, it’s […]

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The Benefits of Hiring a Digital Marketing Agency

We live in a world of digitization, and if you desire to prosper in business, you must utilize digital marketing schemes. If you are pursuing an outside view on marketing, it is time to hire a marketing expert. In a world where technology rules the highest, it’s more important than ever for brands to have an excellent digital marketing plan. A digital advertising agency makes your brand attain new heights and succeed remotely. It tackles all your marketing requirements to have more time to concentrate on your business. Utilizing an agency has many benefits, including hiring a digital marketing agency. Here are some benefits of hiring a digital marketing agency for your brand.

Hire A Team of Professionals

When you hire an experienced digital marketing expert, it gives you entrance to their complete team! Digital agencies are made up of various experts who aim to fill in the spaces in your business. When you hire a digital marketing agency, you can toil with their team of experts to enhance and evolve your brand together in ways that would be impractical on your own. You also get an approach to more than just the services they give! The benefits of hiring a digital marketing agency tend to subscribe to various software programs for checking keywords, tracking analytics data, and other crucial aspects of any business. It means you can benefit from the same tools if your agency gives them, making tracking outcomes easier and seeing where enhancements need to be made.

Scale Up Your Services

Digital marketing agencies are also superb for aiding businesses to scale up their operation! Many digital entrepreneurs have gained multiple teams with various specialties under one roof. You can hire a whole group under one agency if your company requires more than just marketing. It will save time and money and let you concentrate on scaling up without concerns about hiring new talent or assigning duties to the right people!

Increase Your Reach & Exposure

Digital agencies are fantastic for assisting small businesses to gain exposure online! You can primarily improve your brand’s attain with the proper digital marketers and social media managers. It is one of the benefits of hiring a digital marketing agency. They will aid you in making a solid promotional plan targeting those most likely to purchase from you based on their online practices. Also, by availing of voucher codes and deals from VoucherCabin, you can save on vital tools you require for your digital marketing crusades! Hiring the best marketing agency can assist you in many ways, but getting the right one for your requirements is crucial.

Boost Website Traffic

Digital marketing agencies have access to different resources to enhance site traffic. They improve web traffic by making and executing an effective online advertising strategy for your business. The benefits of hiring a digital marketing agency include techniques like content creation, social media engagement, email marketing, and more. As an outcome, you’ll see a magnificent increase in website visitors interested in what you give. It also means that you’ll be capable of attaining a larger audience and conducting more conversions and sales.

Generate Leads

A digital marketing agency can assist you in targeting potential consumers through different online channels. They’ll aid create traditional content and ads relevant to your target audience, which will help you charm more qualified leads. They use SEO, PPC, and social media tools to acquire your target market. The benefits of hiring a digital marketing agency assist in having a well-versed agency in these zones, as they can aid you in making the most of your marketing funding.

Improve ROI

Digital marketing is one of the most remarkable ways to enhance your return on investment (ROI). By targeting potential audiences through online channels, you can get in front of more customers than ever before. It conducts more conversions and sales, ultimately improving your bottom line. The right agency can assist you in achieving these results and more. With the VoucherCabin vouchers, you can get the most out of your crusade.

Better Reach

Digital marketing gives you a much better acquirement than custom methods. With TV, radio, and print ads, you’re gaining a limited audience only in your geographic zone. However, with digital marketing, you can target people worldwide who are interested in what you have to give. It gives you a much broader net to cast, resulting in more leads and changes.


Marketing is a system and ever-changing field. It is hard to stay upgraded with the latest styles and changes in technology. That’s why it’s necessary to have an expert on your side who understands digital marketing inside and out. A digital marketing agency can aid you in staying ahead of the ups and downs and getting the most out of your marketing dollars.

 BY Twin Mark

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Here How You Should Make Turmeric Ginger Tea Recipe for Inflammation https://writetoaspire.com/turmeric-ginger-tea-recipe-for-inflammation/ https://writetoaspire.com/turmeric-ginger-tea-recipe-for-inflammation/#respond Mon, 22 Aug 2022 16:13:05 +0000 https://writetoaspire.com/?p=3183 Anti-inflammatory Ginger Turmeric Tea I’m sure you want to find the recipe for turmeric ginger tea to help with inflammation. In recent years, anti-inflammatory drinks have become more and more popular. The possible explanation is that clean eating and anti-inflammatory diets are very successful. Knowing that every third American is suffering from metabolic syndrome, we […]

The post Here How You Should Make Turmeric Ginger Tea Recipe for Inflammation appeared first on Write to Aspire.

Anti-inflammatory Ginger Turmeric Tea

I’m sure you want to find the recipe for turmeric ginger tea to help with inflammation. In recent years, anti-inflammatory drinks have become more and more popular. The possible explanation is that clean eating and anti-inflammatory diets are very successful. Knowing that every third American is suffering from metabolic syndrome, we need to change our diet and lifestyle. 

Therefore, you can see a rush for healthy lifestyle. Health-conscious individuals are embracing the anti-inflammatory diet and lifestyle. This blog is also giving anti-inflammatory lifestyle tips, recipes, and guidelines. We are striving to provide a complete diet guide for your better health.

In this case, we have added anti-inflammatory smoothie drinks and anti-inflammatory dinner recipes. Alongside, anti-inflammatory drinks like teas are also best for combating inflammation. Today, we will share a turmeric ginger tea recipe for inflammation.

However, there are numerous variations of this recipe. But I like to keep it simple to reap the best benefits of ginger and Turmeric. You may find many other recipes for making turmeric ginger tea for inflammation. But this post has some additional benefits. For instance, we will address the following queries too.

How to take ginger for inflammation?

What is the best time to drink turmeric and ginger tea?

Ginger turmeric tea side effects

Anti-inflammatory tea recipe

Turmeric ginger cinnamon tea

Ginger turmeric tea recipe for cold

Turmeric Benefits

Turmeric is a golden-hued spice best known for its fast healing properties. Moreover, it contains a potent antioxidant called curcumin. Curcumin has anti-inflammatory properties in high concentrations. On top of that, it gives Turmeric a brilliant yellow color. Turmeric has awe-inspiring anti-inflammatory properties. It also helps repair damaged cells in the body. This is why we use it in anti-inflammatory tea and smoothies.

What is the best time to drink Turmeric and Ginger tea?

Now, on to the most important part: when should you consume your turmeric and ginger tea?

Ginger and Turmeric are the ideal allies you could ask for when it comes to an anti-inflammatory diet and lifestyle. 

Therefore, you should take it in the evening before bedtime for the most effective relaxing effects. 

The other optimal time to take it is three hours before or after meals.

What is the best way to take Turmeric for inflammation?

We know that Turmeric is indeed the best spice for inflammation. But its major antioxidant, curcumin, is difficult to digest and has poor solubility. So, the best way to take Turmeric for inflammation is to use it in anti-inflammatory teas. Therefore, consider making turmeric ginger tea using the following ways.  

  1. Curcumin doesn’t mix well with water, so adding coconut oil or ghee makes it easier for the body to take in. This will help the body make better use of curcumin.
  2. Second, the fats in milk may make it easier for the body to absorb the curcumin better. Therefore, it’s a great idea to mix Turmeric and ginger with milk, coconut milk, or almond milk to make golden milk. The increased popularity of golden milk can be linked to its anti-inflammatory, anti-cancer, and high levels of natural antioxidant properties.
  3. Curries, eggs, and chapati made with whole wheat bring out Turmeric’s full flavor potential.
  4. Freshly ground black pepper also makes it easier for the body to absorb curcumin. Studies have shown that it increases absorption by 2,000 percent without harmful side effects. You can add it to tea, smoothies, or a milk latte. No matter your choice, it will help calm your body and improve your health.

Turmeric Ginger Tea Recipe for Inflammation

In this recipe, we are going to be using fresh turmeric root. This is one of the ways that we can get the natural and healthy elements we need in our diet.

Therefore, I begin most of my painful mornings with a cup of this excellent tea made with Turmeric and ginger. Because I enjoy the flavor of ginger so much, I think it’s fantastic. In addition to this, the fresh turmeric root has proven benefits. So it is the magical combination to kick start my mornings. 

Moreover, it is an energizing alternative to alcoholic beverages. Besides, it calms our minds as well as our bodies. 

Anti-inflammatory Tea Recipe for Inflammation


1- First, put 4 cups of water on the stove for boiling.

2- Then, take a turmeric bulb 1.5 inches in diameter and one-inch ginger root and thoroughly wash them. I prefer to chop this into circular pieces, remove undesirable skin, and add the pieces to the water.

3- Add one or 2 pieces of cinnamon sticks to the water. Cinnamon is one of my go-to seasonings if I want to amp up the flavor. I use it to avoid the pungent odor of fresh Turmeric.

4- Let it simmer for five minutes. Additionally, use a few drops of coconut oil to make the recipe more balanced. Owing to the fact that oil and cinnamon are required for proper absorption of Turmeric.

5- Strain the liquid after 5 minutes. Then add sugar or maple syrup according to your choice. Finish the recipe by adding a few slices of lemon to your turmeric tea. 

6- Your turmeric ginger tea is ready to serve now. You can drink it hot or serve it chilled with ice cubes. Please check out the downloadable recipe infographic below. 

Turmeric ginger tea recipe for inflammation- write to aspire

Ginger Turmeric Tea Side Effects

Even though everything is good in moderation, you should know the possible side effects.

Both the hot herbs ginger and Turmeric have the potential to impact those with the following conditions.

1- People suffering from gall bladder disease

2- The use of Turmeric may cause a decrease in testosterone levels in men with problems with fertility.

3- Patients with diabetes should only take a small amount of Turmeric because it can potentially decrease blood sugar significantly.

4-Those who are suffering from liver disease

5- Consuming too much Turmeric may also prevent your body from adequately absorbing iron. In light of this, those who are iron deficient may take it cautiously.

6- Turmeric should not be used by patients undergoing surgical procedures.

7- Individuals suffering from hormonal disorders need to use it with great care.

8-People with heart arrhythmia (an irregular heartbeat) shouldn’t use it.

Bottom Line

Because Turmeric reduces blood clotting, those with specific health concerns, such as surgery or bleeding problems, should not use it without first visiting a nutritionist. After using Turmeric, you may have moderate side effects such as nausea, dizziness, and diarrhea.

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WHICH ARE INFLAMMATORY FOODS AND HOW THEY STIMULATE INFLAMMATION IN YOUR BODY? https://writetoaspire.com/which-are-inflammatory-foods-and-how-they-stimulate-inflammation-in-your-body/ https://writetoaspire.com/which-are-inflammatory-foods-and-how-they-stimulate-inflammation-in-your-body/#respond Fri, 08 Jul 2022 17:58:36 +0000 https://writetoaspire.com/?p=3164 WHICH ARE INFLAMMATORY FOODS? AND HOW INFLAMMATORY FOODS STIMULATE INFLAMMATION IN YOUR BODY? Want to avoid inflammation in your body? It’s easier than you think. Depending on the circumstances, inflammation can be beneficial or detrimental. From one perspective, it is your body’s natural defense mechanism when you are hurt or ill. It can aid the […]




Want to avoid inflammation in your body? It’s easier than you think.

Depending on the circumstances, inflammation can be beneficial or detrimental.

From one perspective, it is your body’s natural defense mechanism when you are hurt or ill. It can aid the body’s ability to fight off disease and promote healing.

On the flip side, evidence indicates that chronic inflammation may raise the risk of diseases like diabetes, heart disease, and obesity.

Intriguingly, the meals you consume might have a major impact on the inflammation that occurs in your body.

There is a plethora of information on the internet suggesting:

Remember particular foods either induce inflammation in the body or help to alleviate it. Inflammation can indeed be affected by food. However, these narratives rarely address the broader context of the situation. It is vital to focus on long-term eating habits as well as a lifestyle that reduces inflammation in order to make any substantial improvement.


Let’s explore which are inflammatory foods and how can they make you ill?



When we think about which foods are inflammatory, the first food that comes to our mind is trans fats.

Trans fats are made by changing the chemical structure of unsaturated fats. This is done to make processed foods last longer. But research shows that trans fats are even worse for the body than the saturated fat found in butter and red meat.

Moreover, trans fat consumption may raise the risk of coronary heart disease. They can cause systemic inflammation.

High-processed or fried food is a common source of hydrogenated fats. For example, trans fats can be found in processed snacks such as cookies and muffins as well as packaged unhealthy snacks and frozen snack items.


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Carbohydrates have a poor reputation.

However, not all carbohydrates are bad for you.

In ancient times, humans consumed grasses, roots, and fruits that contained high fiber and unprocessed carbohydrates.

But, eating refined carbohydrates might make inflammation worse.

It is important to note that refined carbohydrates lack most of their fiber. Fiber helps you feel full, increases your ability to control your blood sugar, and feeds the good bacteria that are already present in your gut. Everything from pasta and pastries to cereals and sugary soft drinks has refined carbohydrates.

According to researchers, refined carbohydrates may cause inflammatory gut bacteria to grow within the body, thereby increasing your risk of obesity and inflammatory bowel disease.

The glycemic index (GI) of unprocessed carbohydrates is lower than that of refined carbohydrates. Meals that have a higher glycemic index contribute to a more rapid increase in blood sugar levels than foods that have a lower glycemic index.

According to the findings of one study, elderly people who consume the greatest quantity of meals with a high glycemic index (GI) have a 2.9 times increased chance of passing away as a result of an inflammatory condition such as chronic obstructive pulmonary disease (COPD).

Furthermore, another study found that young, healthy men who ate 50 grams of bread per day had higher blood sugar levels and greater inflammatory markers.


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It is common to salt, cure, ferment, or smoke processed meat for the purpose of preserving or enhancing their flavor. Besides being high in saturated fat, processed and red meats are also high in inflammation-causing factors, according to research.

Red meat comes from animals like cows, pigs, sheep, and goats. Processed meats include bacon, pepperoni, hot dogs, sausage, meat jerkies, salami, and other deli meats.

According to research, eating more of these meats raises the risk of heart disease, stroke, and cancer. Inflammation goes hand in hand with all of these diseases.


According to Coates, “our body is not built to digest large amounts of added sugar throughout the day; we must be more vigilant when selecting products and reading labels.”

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Every day, the average American consumes about 17 tablespoons of added sugar. Each day, no more than six teaspoons should be consumed.

It is getting increasingly difficult to avoid added sugars due to the addition of huge amounts of sugar to many processed foods. However, research shows that excess sugar consumption contributes to chronic inflammation.


In a healthy diet, omega-3 and omega-6 fatty acids are present in the right amounts. Some omega-6 fatty acids can aggravate inflammation, while omega-3 fatty acids can help alleviate it. In fact, research suggests that consuming too many omega-6 fatty acids may lead to complex regional pain syndrome. Americans tend to consume more omega-6 fatty acids than omega-3 fatty acids on average.

Research has shown that your body needs to maintain a healthy ratio of omega-6s. Consuming omega-3 fatty acids, such as those found in salmon, walnuts, and flaxseed, can help you reach this balance.

An excessive amount of omega-6s and insufficient omega-3s lead to chronic inflammation and a pro-inflammatory response.


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Consumption of alcohol can have a detrimental effect on liver function and disturb the connection between organs, both of which can lead to inflammation.

Alcohol also irritates and inflames the esophagus and larynx. Tumor growth and cancer emergence are possible outcomes of chronic inflammation that accumulate over time at the site of repeated irritation.

As a result, people should reduce or avoid their alcohol consumption.


The casein protein in milk is one type of protein. It can cause inflammation in some people who are allergic to milk.

Sometimes, milk and milk products might cause inflammation in some people, causing stomach discomfort, constipation, diarrhea, skin rashes, and acne.


Gluten is a specific form of protein present in cereal grains such as rye, wheat, and barley. It can trigger an allergic reaction in certain individuals, which results in an inflammatory response during digestion of gluten. Patients with rheumatoid arthritis are more likely to experience unpleasant inflammatory symptoms if they consume gluten.


When inflammation is caused by food, eating the right kind of food can help reduce or get rid of it. The following tips will assist you in avoiding inflammatory foods:

  • Eat foods cooked only at low temperatures or that aren’t deep-fried.
  • When buying processed foods, try to purchase more low-fat and trans-fat-free items.
  • Choose products with low fat and sugar content.
  • Incorporating fish into one’s dietary routine helps to preserve a healthy ratio of omega-3 to omega-6 fatty acids in the body.
  • Always check the saturated and trans fat levels on the back of the product and read the ingredient list.
  • Including beans, nuts, and seeds in your diet is an excellent way to get protein.
  • Replace refined carbohydrates with whole grains. Replace white bread with whole wheat bread and white rice with brown, black, or wild rice.
  • Increase your consumption of fresh fruits and vegetables.
  • Make time for physical activity.
  • Shed extra pounds to ease inflammation.
  • Try yoga which is surely a great way to reduce inflammation in your body.
  • Reduce consumption of alcohol to lessen inflammation in your body.

Remember, diet is one of the key variables that might cause inflammation in the body, along with sleep deprivation and a sedentary lifestyle. A healthy lifestyle involves balancing of all these components, beginning with diet and hydration.

Go through the following recipes to adopt a healthy lifestyle and reduce inflammation in your body.

Try this delicious anti-inflammatory dinner recipe 

Spice up your dinner with this anti-inflammatory turmeric chicken breast baked recipe

Anti-inflammatory baked chicken recipe


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IS COFFEE INFLAMMATORY? LET’S EXPLORE! https://writetoaspire.com/is-coffee-inflammatory-lets-explore/ https://writetoaspire.com/is-coffee-inflammatory-lets-explore/#respond Sun, 03 Jul 2022 08:15:18 +0000 https://writetoaspire.com/?p=3152 THINKING ABOUT IS COFFEE INFLAMMATORY? IT’S TIME TO KNOW THE REAL FACTS! Coffee is the world’s most consumed and safest beverage. It offers a wide variety of wonderful advantages that entice an increasing number of individuals to select coffee as their beverage. In this article, we’ll explore the link between coffee and inflammation. We’ll also […]

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Coffee is the world’s most consumed and safest beverage. It offers a wide variety of wonderful advantages that entice an increasing number of individuals to select coffee as their beverage.

In this article, we’ll explore the link between coffee and inflammation. We’ll also discuss who should avoid the brew and why it works for some individuals.

Various study teams have conducted several tests and studies to uncover the answer to this exact question, is coffee inflammatory?  According to research, even small amounts of coffee may help lessen inflammation. As a result, your risk of developing certain diseases, such as type 2 diabetes, heart disease, and possibly even some types of cancer, may be reduced.

However, some people may experience inflammation when drinking coffee even though it contains anti-inflammatory properties. Caffeine-induced inflammation is either short-lived or long-lasting. So, you need to keep an eye on your caffeine intake!


According to certain research, coffee may contribute to inflammation within the body. Other research has discovered that coffee can prevent inflammation or has no effect on inflammation.

  • According to two studies conducted in the US National Library of Medicine National Institute of Health, people who drank coffee had lower inflammatory markers levels than those who didn’t. In the first investigation, participants who drank coffee daily had lower levels of certain indicators than those who didn’t.
  • The second study asked panelists not to drink coffee for one month, while the control group continued to consume the drink as usual during the same period. Those who stopped drinking the beverage saw a six percent rise in the levels of inflammatory markers in their bodies.
  • A similar study was published by the National Library of Medicine, which asked participants to consume either 32 or 64 ounces of coffee daily for one month. Each experienced an 8 to 16 percent decrease in their inflammatory markers.


Although numerous studies have demonstrated that coffee reduces inflammatory indicators, this is not true for everyone.

It is unclear why some people have a great experience with coffee and inflammation while others have a negative experience. Furthermore, coffee can not only aggravate it but also begin inflammation that was not present before the java.

Caffeine can be the perfect early-morning pick-me-up for certain folks. Others get extreme nervousness and anxiety as a result. And then there are those who claim caffeine does nothing for them –why is that?

Among many other factors (including some quite technical ones), experts have developed a general picture of who’s at risk.

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Numerous study teams have conducted numerous tests and investigations to determine the answer to this exact question is coffee inflammatory. Simply stated, it has the potential to trigger an inflammatory response. But, for some people, it is a potential remedy for the issue.

However, drink coffee in moderation and keep in mind the below-mentioned points while drinking coffee.

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So, tell me, how about you? Is your relationship with caffeine one of love and hate, or is it something entirely different?

We sincerely hope this article has provided you with the knowledge you require to confidently and thoroughly enjoy your next cup of Joe.









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NUTRIENTS IN LEAFY GREEN VEGETABLES https://writetoaspire.com/nutrients-in-leafy-green-vegetables/ https://writetoaspire.com/nutrients-in-leafy-green-vegetables/#respond Mon, 20 Jun 2022 06:20:50 +0000 https://writetoaspire.com/?p=3121 NUTRIENTS IN LEAFY GREEN VEGETABLES The more you consume leafy green vegetables, the healthier you will become. There’s a fad among health-conscious diners for dark leafy green vegetables. However, few of us meet the USDA’s recommended daily consumption of these nutritional powerhouses. So, what characteristics of a vegetable make it a “powerhouse” vegetable? A powerhouse […]

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The more you consume leafy green vegetables, the healthier you will become.

There’s a fad among health-conscious diners for dark leafy green vegetables. However, few of us meet the USDA’s recommended daily consumption of these nutritional powerhouses.

So, what characteristics of a vegetable make it a “powerhouse” vegetable? A powerhouse vegetable is a vegetable that, on average, provides 10 percent or more of the daily value of 17 different essential nutrients for every 100 calories it contains, as stated in a report issued by the Centers for Disease Control and Prevention (CDC).

Nothing beats the flavor of seasonal green ingredients

A salad filled with lettuce and veggies is great, for sure. But if you add a unique list of leafy green vegetables to the mix, you can turn a boring desk salad into a big bowl full of flavors, textures, and nutrients.

Even if you don’t have a lot of space in your garden, you can find an unlimited supply of leafy greens that you may incorporate into your next meal. According to Maya Feller, a certified dietitian, and member of the mbg Collective, “I always keep a selection of leafy green vegetables on hand,” including both sweet and bitter greens.

A diet rich in leafy green vegetables improves our health and extends our lifespan.

Yes!!! Leafy green vegetables minimize the risk of obesity, heart disease, high blood pressure, and mental decline.


The following is a list of leafy green vegetables to include in your diet.

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leafy green vegetables-write to aspire

Kale, another popular leafy green, is a nutritional powerhouse. It has a high antioxidant content, and the stems are abundant in prebiotics, which helps feed the healthy bacteria in your gut microbiota. Kale also contains other good nutrients for your health, such as vitamin A, iron, vitamin K, vitamin C and calcium, fiber, and sulfur.

Consuming kale in its raw form helps preserve the antioxidants it contains and makes it an excellent base for salads. Despite this, some people find the texture to be a little off-putting, and if this is the case for you, “massaging” the leaves with olive oil can help make them more palatable. Aside from that, kale is a great leafy green that works well in smoothies, soups, and various other recipes. You can find it at most grocery stores.


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Spinach is a popular leafy green vegetable that may be quickly and easily included in various recipes, such as salads, soups, sauces, and smoothies. It has an impressively high nutrient content.

Additionally, it is loaded with folate, which is an essential nutrient for the synthesis of red blood cells as well as the prevention of neural tube defects in pregnant women.

One study on the neural tube defect spina bifida found that a low folate intake during the first trimester of pregnancy was one of the most preventable risk factors for this condition.

In addition to taking prenatal vitamins, eating spinach is a great way to get more folate while pregnant.


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Swiss chard leaves are dark green, and the thick stalk can be red, white, yellow, or green. It comes from the same family as beets and spinach and is often used in Mediterranean cooking.

It tastes earthy and contains minerals and vitamins, like potassium, manganese, and vitamins A, C, and K.

Swiss chard also has a flavonoid called syringic acid, which is different from other flavonoids and may help lower blood sugar levels.

In two experiments involving diabetic rats, oral treatment of syringic acid for 30 days reduced blood glucose levels.

However, it is crucial to note that these were small animal trials, and there is no human evidence to support the notion that syringic acid may aid blood sugar control.

Swiss chard stems are crisp and incredibly nutritious, even though most people discard them.

Next time, use all sections of the Swiss chard plant in soups, tacos, and casseroles.


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Arugula is a leafy green with a characteristic peppery flavor that originated in Morocco, Portugal, and Turkey in the Mediterranean. It’s also known as rocket, rucola, and Italian cress.

This nutritious green is abundant in fiber and phytochemicals, which are plant substances that contribute to plants’ color, taste, and smell. Arugula is also high in antioxidants, which can help repair cell damage.


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Broccoli may be good for your health in many ways, such as by helping you digest food better, lowering your cholesterol, and letting your body take in more vitamins and minerals. It might also help prevent allergic reactions, boost the immune system, protect the skin, and help prevent congenital disabilities, lower blood pressure, reduce inflammation, and improve vision and ocular health.

Broccoli is high in fiber and amino acids such as tryptophan. It may also contain vitamin A, beta-carotene, lutein zeaxanthin, thiamine, riboflavin, niacin, and pantothenic acid, according to the USDA FoodData Central. Further, it  contains important vitamins such as vitamin B6, folate (vitamin B9), vitamin C, vitamin E, vitamin B1, and vitamin K. It may also contain minerals such as calcium, iron, magnesium, zinc, potassium, and phosphorus.

In terms of the diverse organic compounds that it contains may be an abundant source of the phytonutrient glucosinolates, isothiocyanate, flavonoids like kaempferol, and many other antioxidant molecules that are beneficial to human health!


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Collard greens, like kale and spring greens, are loose-leaf greens. They have thick leaves that have a slight bitterness to them.

They have a texture comparable to kale and cabbage. Their name is derived from the word “colewort.”

Collard greens are high in calcium and vitamins A, B9 (folate), and C. When it comes to leafy greens, they’re also one of the top providers of vitamin K. In fact, one cup of cooked collard greens (190 grams) contains 1,045 percent of the daily value for vitamin K.

The importance of vitamin K in blood clotting is well-known. In addition, more research is being done to see if it can help bone health.

The research discovered that those who consumed less than 109 micrograms of vitamin K per day had a substantially higher risk of hip fractures, implying a relationship between this vitamin and bone health.


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Watercress is a Brassicaceae plant, making it a close relative to arugula and mustard greens in taste and appearance.

Herbalists have employed it for generations because of its supposed medicinal powers. However, there have been no human studies to support these claims.

Watercress extract has been discovered to be beneficial in treating cancer stem cells and inhibiting cancer cell proliferation and invasion through in vitro experiments.

Watercress adds a bitter and spicy note to otherwise bland dishes because of its bitter and spicy flavor.


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The herb’s king Basil herb is an ancient and famous herbal plant high in phytonutrients that are beneficial to health. Many civilizations around the world regard this highly esteemed plant as a “sacred herb.”

Basil contains vitamins, minerals, and antioxidants like lutein, zeaxanthin, beta-carotene, and beta-cryptoxanthin. Basil is good for you because of its antioxidants and essential oils. Most of these compounds are lost when basil is dried, so whenever you can, choose fresh basil to get the most out of it.

Basil’s strong anti-inflammatory characteristics can help treat many diseases and conditions. Essential oils like eugenol, citronellol, and linalool are very strong. Their ability to stop enzymes from working helps reduce inflammation. Basil’s anti-inflammatory properties may help lower the risk of heart disease, rheumatoid arthritis, and bowel conditions that cause inflammation. Basil could also help with fever, headaches, sore throats, colds, coughs, and the flu.

Basil could slow the release of sugar into the blood, which is very important for people with diabetes. The glycemic load of the herb is very low. Basil’s essential oil also helps lower triglyceride and cholesterol levels, a risk factor for people with diabetes that doesn’t go away.


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Like kale and broccoli, turnip greens belong to the cruciferous vegetable family. They are nutrient-dense while being low in calories. Moreover, the high nutritious content of turnip greens can aid in improving health and avoiding disease.

One 55-gram cup of raw turnip greens has 18 calories, 0.82 grams of protein, 0.17 grams of fat, 3.92 gram of carbohydrate, 1.8 gram of fiber, and 0.45 gram of sugar. They are also high in minerals such as iron, magnesium, phosphorus, potassium, and zinc. Further, turnip greens have more than 250 mg of nitrates per 100 grams of leaves, which is relatively high.

Turnip greens are high in choline, a vitamin that aids sleep, muscle activity, learning, and memory. They also offer protection against cancer.

Turnip greens also contain alpha-lipoic acid, an antioxidant. In diabetes patients, have been proven to lower glucose levels, boost insulin sensitivity, and avoid oxidative stress-induced alterations.


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Bok choy is a green vegetable that comes from the Brassica family. It is a cruciferous vegetable. It is also called Chinese cabbage or pak choi. This Brassica doesn’t form a “head” like most cruciferous vegetables grown in the United States, like cabbage, Brussels sprouts, and broccoli. Instead, it is a type of cabbage that doesn’t form heads. It has thick, crunchy white stems and wide, green leaves.

Bok choy is crunchy and tasty and is also full of fiber, vitamins, minerals, and other nutrients that are good for your body. It contains antioxidants and other compounds that are good for your health, just like other dark, leafy greens.

Studies show that cruciferous vegetables like bok choy can make you less likely to get cancer. Vitamins C and E, beta-carotene, folate, and selenium are some cancer-fighting substances in it. Vitamins C, E, and beta-carotene are all powerful antioxidants that can protect cells from damage caused by free radicals. This may lower your risk of getting cancer. Selenium might help slow the rate at which tumors grow. Bok choy is also full of fiber, which keeps your digestive system healthy and may help prevent colon cancer.

There are a few ways that bok choy may help lower your risk of getting heart disease. One reason is that it has folate and vitamin B6 in it. These nutrients help your body get rid of homocysteine. Too much homocysteine can hurt your blood vessels and make you more likely to have problems with your heart. Studies show that the risk of heart disease is lower for people who eat a lot of leafy green vegetables and cruciferous vegetables.


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Endive belongs to the chicory family and has a mildly bitter flavor. Like other leafy greens, it is one of the healthiest foods you can consume since it is high in fiber, vitamins, minerals, and phytonutrients, all of which are beneficial to your health.

Endive contains a potent flavonoid known as kaempferol. Kaempferol has been proven in preliminary but promising trials to inhibit various types of cancer, including those located in the breast, brain, liver, colon, prostate, lung, pancreas, and others.

Moreover, the endive is abundant in potassium, fiber, and folate, which are important elements for heart health.

Further, endive supports good vision, aids in weight loss, and supports a healthy pregnancy.


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Be careful not to throw away the beautiful beet greens attached to the beetroots. The entire beet, from root to leaf, is delectable and nutritious, as are the lovely green locks adorn the beetroot.

You may know more about the beetroot’s (the part of the beet that looks like a bulb) amazing nutritional value, but beet greens are also full of super nutrients. Beet greens help your body fight off sickness, lower blood pressure, improve mental health, strengthen bones, and do more.

In the last few years, kale, spinach, and chard have gotten much attention, but beet greens also deserve love. Beet greens are full of vitamins, minerals, fiber, and antioxidants, which make them a portion of very healthy food. Eating more beet greens is great for you in so many ways. Plus, beet greens are so versatile that you can eat them in many different ways, like raw in smoothies, sautéed as a side dish, or steamed in soups.


Leafy green vegetables listed above are terrific nutrient-dense additions to your diet. To our good fortune, many types of leafy greens are available all through the year, and it is simple to include them in our daily meals as part of a well-balanced diet.















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