Food
Spirulina: Health benefits, doses, uses, and side effects
Spirulina is the biomass of cyanobacteria or blue-green algae. It has three species namely Arthrospira platensis, A. fusiformis, and A. maxima. Arthrospira is cultivated around the world and is used as a dietary supplement or whole food. It is used as a food source in some parts of Mexico and Africa. Both humans and animals can consume Spirulina. Let’s find out the health benefits and side effects of Spirulina.
10 amazing health benefits of spirulina
Rich in many nutrients
Spirulina grows in fresh water and salty water also. It is packed with protein, numerous types of vitamins and minerals, healthy polyunsaturated fats, antioxidants, C-phycocyanin, and beta-carotene.
From 1 tablespoon or 7 g of dried spirulina powder, you will get protein: 4 g, thiamin: 14% of the Daily Value, riboflavin: 20% of the DV, niacin: 6% of the DV, copper: 47% of the DV, iron: 11% of the DV. It also has suitable amounts of magnesium, potassium, and manganese. Moreover, Spirulina is rich in omega-6 and omega-3 fatty acids.
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If you can experience oxidative damage, it can harm your cells and can drive chronic inflammation, which ultimately contributes to cancer and other diseases.
Spirulina is an amazing source of antioxidants. Antioxidant and anti-inflammatory properties of Spirulina can protect against oxidative damage.
The main active component of spirulina is called phycocyanin, which is an antioxidant. It gives spirulina its unique blue-green color. Phycocyanin can fight free radicals and block the production of molecules that promote inflammation, providing impressive antioxidant and anti-inflammatory effects.
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Fights allergies
Nowadays, many people are suffering from health issues like irritations of allergies that mostly happen due to dust mites, pet dander, pollen, and many more. The most common symptoms of allergies are a stuffy nose, watery eyes, or itchy throat.
Some studies on animals have shown that spirulina helps to stop the release of histamine, which is mainly responsible for symptoms of allergic rhinitis. Studies on Human also show that spirulina consumption improved symptoms like sneezing, nasal congestion, nasal itching, and nasal discharge when compared to the placebo group.
Detoxification arsenic
The problem of chronic arsenic toxicity is present worldwide, especially in India, Bangladesh, and Taiwan, where citizens are consuming a high level of arsenic in their drinking water.
Read More: Beetroot: Nutrition, Health Benefits, Doses, Side Effects
The effects of arsenic toxicity can be ruinous including abdominal pain, severe diarrhea, vomiting, and nausea. When the affected patients took a spirulina extract that is incorporated with zinc, they experienced a 47% decrease in arsenic in their bodies.
Besides, the chlorophyll available in spirulina helps remove toxins from the blood and strengthens the immune system also.
Lowers blood pressure
Phycocyanin is a pigment that is found in the spirulina and can lower blood pressure. According to Japanese researchers, consuming blue-green algae changes endothelial dysfunction in metabolic syndrome and helps lower blood pressure.
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Lower cholesterol
Many risk factors are related to an increased risk of heart disease which causes death. Spirulina can lower total cholesterol, and LDL (bad) cholesterol, and help increase HDL (good cholesterol). A study shows that spirulina can notably improve these markers in people with metabolic syndrome and related disorders.
Anti-cancer properties
Although it needs more studies, some proof says that spirulina has anti-cancer properties and it can reduce cancer occurrence and tumor size. Spirulina’s effects on oral cancer have been extremely well studied.
Fights anemia
Anemia is a condition that happens due to the reduction in hemoglobin or red blood cells in your blood. The main causes of anemia include nutrient deficiencies, genetic disorders, and chronic inflammation.
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Especially, in older adults, anemia may lead to prolonged feelings of weakness and fatigue. A study shows that spirulina supplements can increase the hemoglobin content of red blood cells and improve immune function.
14 Top Anti-aging Foods to Look Younger
According to biological science, the aging process occurs as an impact of the aggregation of a huge variety of molecular and cellular damage over time. It leads to a subtle decrease in physical and mental capacity. Moreover, the process of aging grows the risk of disease and ultimately leads to death. The process of aging can't be stopped but delayed. For instance, certain foods have natural anti-aging nutrients. Therefore, foods can greatly affect the fitness, appearance, quality of life, and risk of disease in human beings. Check here 14 anti-aging foods that can help you stay young.
What are the benefits of an anti-aging diet?
Anti-aging foods of course have a wide range of health benefits. Nutritious foods are full of vitamins, minerals, Omega-3 fatty acids, antioxidants, protein, and fiber that a human body needs to perform basic functions. Without getting enough of them, you may notice the signs of aging. A few of the benefits you can expect when you eat anti-aging foods are as follow:
-Healthy hair;
-Stronger nails;
-Slim figure;
-Reduced risk of diabetes and heart disease;
-Better circulation;
-Lower blood pressure;
-Hydrated, glowing skin.
Read More: Top Traditional Bangladeshi Foods You Must Try
14 Most Effective Anti-aging Foods for Young Skin
Extra virgin olive oil
Extra virgin olive oil is amazing and the healthiest oil on earth. It has healthy fats and antioxidants that help you to reduce inflammation and oxidative damage caused by an imbalance of free radicals in the body.
A diet that is rich in olive oil can lower the risk of chronic diseases such as heart disease, type 2 diabetes, metabolic syndrome, and certain types of cancer, and the monounsaturated fats (MUFAs) available in olive oil ( about 73%) may help reduce skin aging.
Read More: Beetroot: Nutrition, Health Benefits, Doses, Side Effects
Top Traditional Bangladeshi Foods You Must Try
Bangladeshi cuisines are defined by the country’s tropical geography and diverse array of influences, from Persian to Indian. Especially, the traditional foods of Bangladesh whizz with the richness of spices, versatile flavors, aromatic qualities, and mesmerizing tastes. Here are some of the best traditional Bangladeshi foods that you shouldn't miss.
Most Popular Breakfast Dishes to Try in Bangladesh
Panta Bhaat (Water Rice)
This dish is popular in Bangladesh as well as Eastern India. Panta Bhaat or water rice is prepared from fermented rice and people eat it with mustard oil, onions, chilies, or an aloo bharta. Research has shown that panta bhaat is in micronutrients and so it keeps the body cool during the hot and humid summer months.
In rural regions of Bangladesh, the farmers eat Panta Vaat before going to work. This food gives them the energy to work throughout the day even if on hot weather days. This food is poplar in urban areas too.
The portion of ingredients depends on the individual's precise choice. The recipe can vary by region also.
Read More: Panta Bhat: The Amazing Health Benefits of Water Rice
Luchi and Alur Dom
Generally made for puja, this dish is a favorite breakfast for a lot of Bengalis. Luchi is one type of deep-fried puri that is prepared just using flour, a pinch of salt, and oil. Alur dom is a spicy seasoning. It is made with potatoes and spices including chili powder, turmeric, and garam masala. Serve with hot luchi and every Bengalis love to enjoy this dish, especially the Hindu community.
Moglai Porota
Moglai porota or paratha is traditionally famous. It is filled with mutton or chicken and is a wrap made with seasoning, flour, and beaten eggs. It is a perfect breakfast dish that can keep you full till your next meal.
Nehari
The word “Nihar” comes from the Arabic word, “Nahar” meaning “morning”. The Nawabs in the Mughal Empire took this dish as a breakfast item after their morning prayers. Nihari now becomes popular in almost all Asian countries, especially in Bangladesh. The main ingredients are the paya of cow, goat, and lamb. This dish is served with paratha or roti.
Read More: Easy Chicken, Beef and Mutton Nihari Recipes Everyone Will Love.
Beetroot: Nutrition, Health Benefits, Doses, Side Effects
Beetroot’s scientific name is Beta vulgaris. It is a root vegetable. It has numerous health benefits because of the huge amounts of phytochemical and nutritional components available in them. So, it is called functional food. Let’s check here the health benefits, uses, and side effects of beetroot.
Vitamins and Nutrients of Beetroot
Beetroot is a colorful vegetable that has carbohydrates, proteins, fats, fiber, and various types of vitamins and minerals also.
Per 100 grams of beetroot, you will get Calcium 8%, Vitamin C 4%, Iron 5%, Vitamin B6 5%, energy 43 kcal, Carbohydrates 9.56g, Proteins 1.61 g, Fibre 2.8 g, total fat 0.17g, Calcium 16g, Iron 0.8g, Magnesium 23 mg, Sodium 40mg, Potassium 325 mg, Phosphorous 40mg, Vitamin C 4.9mg, Thiamin 0.031mg, Riboflavin 0.4 mg, Folate 109 ¼ g, Vitamin B-6: 0.067 mg.
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Top 10 Health Benefits of Beetroot
We have already got the nutritional value of beetroot, let's check out now the top health benefits of Beetroot.
Lower blood pressure
Beetroot naturally occurs in nitrates which are diverted into nitric oxide in the human body. This nitric oxide can relax and expand blood vessels and so helps to improve blood flow and reduce blood pressure. In fact, beetroot is an excellent source of blood pressure by lowering blood pressure within a couple of hours.
Grows stamina
The nitrates in beet get converted into nitric oxide in the human body which helps to reduce the potential amount of oxygen. This oxygen can be expended for low-intensity exercises and also increases tolerance to high-intensity exercises. Research has shown that people who eat beet juice just before taking exercise are able to exercise for a longer period of time.
Good for heart patients
Prominent amounts of triglycerides in your body cause consequential problems to the heart. Beetroot helps reduce triglycerides and cholesterol by increasing the amount of HDL cholesterol, namely good cholesterol. Besides, beetroot decreases the level of homocysteine as it contains the nutrient betaine. So, you can prevent the risk of heart attacks and strokes by taking beet regularly.
Reduce birth defects
Beets are packed with Vitamin B folates and so it helps to form a baby’s spinal column. So you can add beetroot to your diet if you are pregnant as folate deficiency can lead to a number of complications including defects in the neural tubes and ultimately defects in the brain, spine, or spinal cord. However, you need to consult with your doctor when you are pregnant.
Prevent cancer
The pigment betacyanins which are available in beetroot can prevent the growth of cancer cells. Beetroots are great to prevent colon, lung, and skin cancer. Meats are preserved using nitrates and the consumption of these meats may result in the formation of nitrosamine compounds in the body which ultimately leads to cancer. In this case, beetroot juice may reduce the cell mutations caused by these compounds.
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Beetroot juice for dementia
With age, the blood flow to certain areas of the brain decreases which can lead to loss of cognition and eventual dementia. Studies have shown that drinking beetroot juice can improve the supply of oxygen to your brain and slows the progression of dementia as beetroots have high nitrate concentration.
Valentine's Day Dinner Main Course and Dessert Recipes to Try at Home
Valentine’s Day 2023 has arrived to remind us of the beauty of love, passion, and care for our partner. Besides exciting gifts, a fulfilling homemade meal can make Valentine’s day more memorable for your partner. You can make the day special by arranging a Valentine's Day dinner. Why don’t you skip the restaurants this year and stir a delicious and romantic dinner for your valentine at home? Let’s find out our best valentine's dinner main course recipes.
Romantic Valentine's Day Dinner Recipes for Home Kitchens
Kachchi Biryani Recipe
Ingredients
2 lb mutton, 1 teaspoon ginger paste, 2 teaspoon garlic paste, 3-4 dry red chili, 2-3 sticks of cinnamon, 4-5 green cardamom, 1 teaspoon cumin, ½ teaspoon cloves, ½ teaspoon mace, ⅛ teaspoon nutmeg, 6-8 allspice, 3 tablespoon yogurt, ¾ cup ghee, 5 medium potatoes, ½ cup onion (thinly sliced), 4 cups basmati rice, 6 cups water, ½ cup condensed milk, 2 tablespoon milk, a pinch of saffron, 10-12 alubokhara, 4 eggs, and salt (as per required).
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5 Yummy Homemade Pizza Recipes for Kids
Pizza which has a long history was first introduced in 997 AD in Gaeta in Italy. Then this food was found in different parts of Central and Southern Italy. Mainly the Italians and emigrants in these regions used to eat Pizza. The ancient Egyptians, Romans, and Greeks used to eat flatbreads with toppings just like pizza. The modern pizza was found in Naples, Italy, in the 18th or early 19th century. Pizza is a very healthy, tasty, and nutritious recipe that you can prepare at home. Let’s find out 5 hearty pizza recipes for kids.
5 Healthy Pizza Recipes for Children
Pizza with Tomato Sauce Recipe
Ingredients
300g flour (white bread), ½ cup flour for dusting, 1 tsp yeast, 1 tbsp olive oil
For the tomato sauce
One tbsp olive oil, 2 garlic cloves ( Chopped), 200ml (passata).
Read More: 5 Yummy Healthy Green Pea Recipes for Kids
For the topping
8 mozzarella pearls, halved a small bunch of fresh basil.
5 Yummy Healthy Green Pea Recipes for Kids
Children's diets should include green, healthy, and nutritious vegetables to get the essential minerals, nutrients, and vitamins. Though kids are usually reluctant to eat vegetables, they can't ignore certain delicious vegetables like green peas. Children over six months can consume foods prepared with green peas. You can try various recipes with healthy green peas at home that your kids will love. Let’s check here 5 mouth-watering, hearty, and tasty green peas recipes for kids.
Food value of Green Pea or Motor Shuti
Green peas are enriched with vitamins A, C, K, C, B1, and B6. They are also an excellent source of folate and niacin which is a wonderful addition to your kid’s diet. Besides, green peas have considerable amounts of iron and fiber, thiamine, manganese, and phosphorus. From ½ cup or 170-gram peas, you get calories: 62, carbs: 11 grams, fiber: 4 grams, and Protein: 4 grams.
Health Benefits of peas
-Good source of plant-based protein: help for making red blood cells and transporting oxygen around the body.
-May improve blood sugar management: nutrients like magnesium, B vitamins, and vitamin C in peas help support blood sugar management.
-May support digestive health: fiber in peas supports digestive health and fuels the beneficial gut microbes and reduces the risk of a number of conditions including obesity, type 2 diabetes, heart disease, and cancer.
-May support heart health: magnesium, potassium, and calcium in peas vitamin C are heart protective and support cardiovascular function.
-May be cancer protective: high antioxidant levels of peas may reduce the risk of cancer.
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5 Healthy and Yummy Green Pea Recipes for Kids
Green Peas Pancake Recipe
Ingredients
1 cup green peas, 1 whole zucchini, 2 medium bananas, 1 tsp olive oil, 1/2 cup flour, 1 tbsp baking powder, 1/4 tsp salt
Instructions
First, blend green peas, zucchini, bananas, vanilla extract, and oil together. Now, take a mixing bowl and mix well flour, baking powder, and salt.
Then combine together the zucchini mixture with the dry ingredients and prepare the batter very well.
Take a pan, put 1½ tbsp batter on the pan and make it a round shape and bake on both sides well. Serve with syrup (maple).
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Easy Chicken, Beef and Mutton Nihari Recipes Everyone Will Love
Nihari or Paya Soup is one of the best-admired soups in Bangladesh, Pakistan, and India. This dish can be prepared from chicken, cow, or goat legs. The taste of Nihari is divine, healthy, nutritious, and yummy. The meat, marrow, and fat from the legs melt in your mouth and you can enjoy it for breakfast, lunch, and dinner with paratha or roti. Check here for mouth-watering chicken, beef, and mutton Paya soup or Nihari recipes to enjoy any time.
Food value of Nihari or Paya Soup
Nihari or Paya soup is rich in Protein, fat, carbs, calcium, phosphorous, Vitamin A, Folate (vitamin B9), etc.Paya soup or Nihari is extremely beneficial for gut health as it has Proline, glutamine, and arginine amino acids. It boosts immunity in humans and animals.
Moreover, Nihari or Paya soup is known as bone broth which promotes and maintains a good mood, uplifts energy levels, and helps to create a healthy sleep cycle. Besides, Paya soup helps to relieve joint pain, promotes healthy skin & weight loss, and helps in detoxification.
Read More: Mouth-watering Chotpoti, Fuchka, Tamarind Chatney Recipes for Home Kitchens
Simple Nihari Recipes with Chicken, Beef, or Mutton
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Chicken Paya Recipe
Ingredients
Chicken legs: 6-8 pcs, ginger garlic paste: 2 tbsp, onions: 250 gms (chopped), water for boiling: 6-7 cups, coriander powder: 1 tsp, red chili powder: 3-4 tsp, turmeric powder: 1/2 tsp, salt (as required), brown onions: 1/2 cup (crushed), Garam masala powder: 1/2 tsp, oil: 1/2 cup
Mouth-watering Chotpoti, Fuchka, Tamarind Chatney Recipes for Home Kitchens
Chotpoti and Fuchka are among the most popular street foods in Bangladesh. Fuchka is also known as Gol Gappey, Golgappa, or Pani Puri in the neighbouring countries. Chotpoti, Fuchka, and Tamarind Chaney are usually served together to get the ultimate taste. However, street foods are not healthy. But how can you resist such yummy and spicy dishes? Don’t worry! You can try these street food items in your own kitchen. We are here with easy recipes of chotpoty, fuchka, and Tamarind Chutney.
Food value of Fuchka, Chotpoti, and Tamarind Chatney
Golgappa, Pani Puri, or fuchka’s main ingredient is flour. This food is rich in calories, fat, and carbs.
The main ingredients of Chatpoti or Chotpoti are potatoes, chickpeas, and onions, grated boiled eggs. In chotpoti you will get protein carbohydrates, fiber, fat, Protein, sodium, potassium, vitamin A, vitamin, calcium, and iron.
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Tamarind locally known as Tetul is rich in fiber, calories, as well as nutrients like magnesium, potassium, iron, calcium, phosphorus, copper, and Vitamins (B1, B2, B3). It can help in managing high blood pressure. This fruit can also help in lowering blood cholesterol in the human body. Tamarind Chutney made with fresh pulps of Tamarind delivers the benefits of Tamarind.
Delicious Easy recipes of Fuchka, Chotpoti, and Tetuler Chatny
Fuchka Recipe
Ingredients:
Puri
1 cup semolina, ¼ cup flour, and 1/3 cup water.
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5 Spicy Burrito Recipes for Bangladeshi Kitchen
The tradition of the burrito started as early as 10,000 B.C. However, the actual burrito may be invented in the early 20th century. At that time it was a common practice among the Mesoamericans to wrap foods using corn tortillas. Over the years, Burritos gained popularity in Mexico and Asia. Nowadays, Burrito has become a popular treat in the restaurants and street food shops of Bangladesh, especially in Dhaka city. You can try this yummy food at home too. Let’s find out 5 easy-made burrito recipes for Bangladeshi kitchens.
Food value of Burrito Wrap
1 burrito wrap will give you 28.6g total carbs, 23.9g net carbs, 19.6g fat, 20.5g protein, and 375 calories, water 187.4g of, tryptophan 0.4g of, threonine 1.1g of, isoleucine 1.5g, leucine 2.6g.
The nutritious value of the Burrito can be further increased by adding meat, beef, lamb, chicken, vegetables, and rice.
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5 Mouth-watering Burrito Recipes to Try at Home
Chicken Burrito Rolls Recipe
Ingredients
1 teaspoon cumin seeds, 1 teaspoon sugar, 3 onion, 1/2 cup cheddar cheese, salt (as required), 3 tablespoon spaghetti sauce, 500 gm minced chicken, 4 tortillas, black pepper (as required), 2 cloves garlic
Directions
First, chop onions, tomatoes, and garlic and grate the cheese. Now, heat oil in a pan on medium flame. Then add chopped onion and garlic. Fry them for 2-3 minutes. Add minced chicken to the pan and fry as long as the chicken becomes golden brown.
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Add salt, cumin, black pepper powder, and sugar into the pan and mix everything together. After one minute, add sauce, and tomatoes and low the heat. Remove from the stove when the chicken is done.
Now, take tortillas and put the cheese and chicken mixture in the middle of the tortillas, and roll them like a spring roll. Fry each tortilla as long as the cheese melts. Slice the tortilla and serve.
Lamb Burritos Recipe
Ingredients
2 (about 500g) corncobs (husks and silk removed), 8 corn tortillas, 500g minced lamb, 2 tsp sweet paprika, Olive oil spray, 1 small red capsicum (deseeded, finely chopped), 1/2 red onion (finely chopped), 2 green chilies, 2 tbsp fresh coriander, 8 butter lettuce leaves, and natural yogurt (to serve).
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Directions
First, put the corn in a steamer basket over a pan of simmering water. Cook for 4 minutes and keep aside to cool. Cut down the length of the corn using a knife, close to the core, and make sure you remove the kernels.
Now fry both sides of the tortillas for 40 seconds. Then cover the tortillas with foil to keep them warm.
Take a pan and put in the olive oil. Add the lamb with paprika and cook for 5 minutes. Then add capsicum, onion, and green chilies, and cook for another 2-3 minutes. Finally. Add the corn and coriander leaves, cook for 2 minutes and remove from the heat.
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