Best teeth whitening remedies and products

 

We all dream of having a perfect looking teeth. However, not all of us can afford to go to dentist to have a teeth professionally whitened and that's ok.

Today, I am going to share with you some teeth whitening home remedies but before we get into the home remedies; you should know that all of these methods must not be used at the same time. So, pick one and stick to it.

Plus, if you have problems with your teeth then, home teeth whitening may not be for you. You can always check with your dentist before hand to make sure.

Taking proper care of your teeth everyday is crucial for these remedies to work. So be sure to check out the common mistakes you might be making in your daily oral care routine.

Top 10 Home Remedies for Teeth Whitening

1. Activated charcoal

Activated charcoal has recently been gaining fame as an amazing home remedy for teeth whitening and it's no surprise, since it for sure one of the easiest and most inexpensive products to naturally whiten your teeth.

As an antioxidant, list of truly works wonder by removing all the toxins and surface stains left by tea, coffee and food consumption. Brushing your teeth with activated charcoal has been proven to lighten them by up to 3 shades.

Usage:

Crush up 1 charcoal tablet into a powder, dip your clean wet toothbrush into it, and brush your teeth as you normally do. Just don't freak out when your teeth and mouth instantly become covered in the black stuff. It rinses away to reveal wider and whiter teeth.

2. Powdered milk and toothpaste 

Dairy products, especially milk, significantly improves the health of your teeth. That's because milk contains both calcium and phosphorus which promotes the remineralization of tooth.

You can either put more dairy products in your diet or simply use powdered milk to brush your teeth, combining with your toothpaste for an even better effect.

Usage:

Just put some toothpaste on your toothbrush, add a bit of powder milk on top and brush your teeth. Do this remedy, 1 to 2 times a week to get your teeth pearly white and strong.

3. Baking soda and lemon juice

Baking soda does a great job at removing surface stains from your teeth, making them way whiter as a result. Lemon contains vitamin C, which is known for lightning teeth. Not to mention lemons have antibacterial properties that kills the microorganism living in your mouth.

Usage:

The right way to combine these two ingredients would be, to put a pinch of baking soda on your toothbrush then add a few drops of lemon juice on over it to achieve a set of bright, shiny teeth.

Don't use this brightening method more than once a week, that's enough to get the desired affect. You can also mix 1 teaspoon of baking soda with 2 spoons of water and brush your teeth with the paste. so, you can repeat this procedure more frequently, twice a week.

4. Hydrogen peroxide

Hydrogen peroxide is basically a bleaching agent, so its must have for teeth whitening. However, before using hydrogen peroxide make sure that your teeth are not too sensitive.

Usage:

If you simply good to go, simply deep a cotton swab into the peroxide and gently rub it on your teeth. Be careful though because this whitening technique is not recommended for frequent use as it can harm your enamel, doing this home remedy once or twice a week could be plenty. 

5. Baking powder and lemon juice

Baking powder eliminates stains on the surface of your teeth and lemon juice has multiple components that lighten teeth.

Usage:

Just mix a teaspoon of baking powder and a teaspoon of freshly squeezed lemon juice and brush your teeth with this paste.

This mixture will work wonders in just 2 minutes but remember the golden rule that do not leave on your teeth for not more than 2 minutes because it can damage your enamel. Do this home remedy for once or twice a week.

6. Sea salt, lemon juice and toothpaste

Another great component for homemade teeth whitening remedy is sea salt. It has lots of important minerals and elements, such as calcium, magnesium and iron among others.

Sea salt has antibacterial properties as well which freshens your breath and protect your enamel. 

Usage:

Mix half teaspoon of sea salt and some freshly squeezed lemon juice with a small amount of toothpaste in a bowl. Apply the mixture to your teeth and leave it on for a minute before rinsing your mouth thoroughly. Repeat this procedure, 1 to 2 times a week.

7. Lemon juice and water

A mixture of equal parts of lemon juice and water will help to store whiteness of your teeth and completely disinfect your oral cavity.

Usage:

Mix 1 teaspoon of water with 1 teaspoon of freshly squeezed lemon juice. Now, brush your teeth thoroughly with combined liquids and then rinse it out. After that, brush your teeth again with your regular toothpaste, do this once a week.

8. Apple cider vinegar and water

Apple cider vinegar is a highly powerful cleansing and disinfecting agent. It removes and kills all the bacteria of your mouth.

Usage:

Simply dilute half teaspoon of apple cider vinegar in a glass of water and use this homemade mouthwash every morning before brushing your teeth.

9. Strawberry and baking soda

Pretty much everybody knows that strawberries are super delicious and healthy. but do you know that, they are great for lightening and whitening your teeth as well, that's because they are acidic.

Usage:

Firstly, mashup 1 strawberry and add half teaspoon of baking soda to it, store them together. Dip your toothbrush in this mixture and brush your teeth with it.

Don't forget to leave this mixture on your teeth for about 5 minutes and then rinse your mouth with water. You can repeat this remedy once or twice a week.

10. Toothpaste, sea salt, baking soda and lemon juice

It's great to use these powerful remedies one by one, combining all the ingredients together will make a super remedy.

Please notice that while we warned you earlier not to combine all the remedies with this specific combination.

Usage:

Mix one tablespoon of toothpaste, a pinch of sea salt, a bit of baking soda and 4 to 5 drops of lemon juice in a bowl. Brush your teeth with this mixture for 4 to 5 minutes, you will see the difference just in one use but don't get too excited. You can use this method only once in every 2 months.

Best products for Teeth whitening

1. Supersmile Professional Teeth Whitening Toothpaste

Super smile toothpaste is designed to whiten teeth and improve oral health with every use, this whitening toothpaste harnesses the power of Calprox, a proprietary formula of encapsulated calcium peroxide. Calprox gently and effectively dissolves sticky biofilm from teeth, safely lifting and removing stubborn surface stains such as coffee, tea, or red wine, and inhibiting plaque buildup 10x better than leading plaque-removing toothpastes without sensitivity.

Features

• Safely and painlessly whitens and remineralizes teeth.
• Safely and gently removes the stained pellicle on enamel without harsh abrasives.
• Clinically proven to be 75% less abrasive and inhibits plaque 10 times better.

Ingredients: Water, Sorbitol, Dicalcium Phosphate, Calcium Carbonate, Sodium Bicarbonate, Titanium Dioxide, Cellulose Gum, Calprox, Sodium Perborate, Corn Starch, Flavor, Magnesium Carbonate, Sodium Lauryl Sulfoacetate, Sodium Saccharin.

Usage: Brush your teeth thoroughly, preferably after meals, or at least twice a day, or as directed by dentist or physician.

Precaution: keep out of reach of children under 6 years old.

Buy: https://www.amazon.com/gp/product/B00005V50B

2. GLO Lit Teeth Whitening Tech Kit

A beautiful, healthy, white smile has the power to change your life and make you light up - inside and out! Forget about uncomfortable trays, runny gels, and messy strips. Our patented GLO Vials are designed to let you easily brush on our specially formulated, sensitivity-free, no-drip hydrogen peroxide teeth whitening gel. It only takes seconds to apply and it stays on your teeth without running onto your gums.

Features

• Our formula is alcohol-free.
• He flexible brush tip allows you easily squeeze gel evenly onto top.
• Each g-vial contains enough gel for up to four applications.

Ingredients: Distilled Water, Polyethylene Glycol, Hydrogen Peroxide, Potassium Nitrate, Glycerin, Edetate Disodium, Sodium Saccharin, Sodium Fluoride, Sodium Hydroxide, Flavor.

Usage: Complete 4 back-to-back 8-minute applications each day for 5 days in a row or until desired results are achieved.

Buy: https://www.amazon.com/GLO-Brilliant-Whitening-Accelerator-Clinically/dp/B011GX4AKK

3. Crest 3D White Professional Whitestrips

Crest 3D White Luxe Whitestrips Professional Effects are like an eraser for your teeth. Remove the stains from the last 14 years in just 30 minutes a day. Their no slip grip means the strips stay put until you take them off, allowing you to talk and even drink water while whitening your teeth. You’ll see a whiter smile after 3 days, and full results in 20 days. Achieve professional-level teeth whitening results without the professional price tag.

Features

• Delivers professional-level teeth whitening results.
• Lasts 12 months and beyond.
• Advanced Seal Technology’s no slip grip stays put so you can talk and drink water while whitening teeth.
• Removes 14 years of teeth stains for a whiter smile.

Ingredients: PVP, PEG-8, Water, Hydrogen Peroxide, Acrylates Copolymer, Sodium Hydroxide, Sodium Saccharin, Glycerin, Carbomer.

Usage: firstly, Peel Whitestrips from backing. then, Apply firmly to surface of teeth. Use once a day for 30 minutes. For 1 Hour Express: Use once a day for 1 hour. For best results, use a full kit.

Precaution: Product is not intended for use in children under the age of 18. Do not swallow plastic strip.

Buy: https://www.amazon.com/gp/product/B00AHAWWO0

4. Nu Skin AP 24 Whitening Fluoride Toothpaste  

AP 24 Whitening Fluoride Toothpaste lightens teeth without peroxide while preventing cavities and plaque formation. This gentle, vanilla mint formula freshens breath and provides a clean, just-brushed feeling that lasts all day.

Features

• NU SKIN AP 24 Whitening Fluoride Toothpaste lightens teeth without peroxide while preventing cavities and plaque formation.
• This gentle, vanilla mint formula freshens breath and provides a clean, just-brushed feeling that lasts all day.

Ingredients: Sodium Monofluorophosphate 0.76% (0.13% w/v Fluoride Ion).

Usage: Brush teeth thoroughly, preferably after each meal or at least twice a day, or as directed by a dentist or physician. 

Precaution: Children under two years of age: Consult a dentist or physician.

Buy: https://www.amazon.com/gp/product/B0749LVJ63

5. Colgate Optic White at Home Teeth Whitening Kit

Colgate Optic White Advanced LED Teeth Whitening Kit is like getting a professional whitening treatment in the comfort of your own home! Enamel safe and designed for no sensitivity, our breakthrough technology can remove up to 10 years of stains from your smile. LED blue-light activated hydrogen peroxide can provide 6 shades whiter teeth in just 10 minutes of daily use for 10 days. It’s the fastest at-home whitening treatment you can get.

Features

• Easy to use, fastest at-home whitening treatment for 6 shades whiter teeth.
• Use for just 10 minutes a day, for 10 days, to get results like professional teeth whitening in the comfort of your home.
• Enamel safe and designed for no teeth sensitivity; no need to refrigerate the serum.

Ingredients: water, glycerin, hydrogen peroxide, carbomer, sodium hydroxide, sodium saccharin.

Usage: use it daily for 10 minutes.

Buy: https://www.amazon.com/Colgate-Whitening-Treatment-Hydrogen-Peroxide/dp/B07YGXST2H

Frequently Asked Questions (FAQ's)

1. Which teeth whitening kit is best?

GLO Lit Teeth Whitening Tech Kit and Colgate Optic White at Home Teeth Whitening Kit, are the best teeth whitener or whitening kit in market. I have described above, all the details about both the teeth whitening kits.

2. How teeth whitening is done?

Teeth whitening can be done in dentists office and this whole process takes about 1  hour of time. Teeth whitening process involves application of a gel containing hydrogen peroxide between 25% to 40%, then a special heating lamp is aimed at your teeth for three intervals of 20 minutes, the gel is reapplied between intervals.

3. How much teeth whitening costs?

It's a tough task to tell how much it costs for teeth whitening in India and America. In India, on an average teeth whitening costs ₹7000 to ₹9000 and zoom teeth whitening costs ₹12000 to ₹14000

In America, on an average teeth whitening costs $650, although it can reach to $1000 or more. The cost depends on, the type of product used in teeth whitening process  and how much your dentist charges.

4. Is it good to do teeth whitening?

Yes, it is safe when done under the guidance of dentist and always follow the direction carefully before using any teeth whitening product.

Best ways to increase height fast - lifeseeze

 

Many of us are not satisfied with their looks, height and even weight. Fortunately, there are lots of solutions and treatments that can help you. As for your height, the most effective solutions are some stretching exercises and foods.

Best Exercises to Increase Height

1. Rope skipping

Skipping is a good way to stretch your muscles, helping you increase your height. Plus, it's an entertaining way to keep yourself fit. Another way is to use at trampoline, a method that is more common in western countries. Skipping is a way of stretching that stretches mainly your calves, while also activating your hamstrings, quadriceps and glutes

Steps to follow:

• When using a skipping rope, jump with both legs.
• Move your legs together with the cable.
• You can do as many reps you can.

2. Bridge exercises

Bridge exercises are sometimes referred to as pelvic tilts. They work on stretching your hip flexors that can decompress your spine, allowing you to sit or stand a little taller.

Steps to follow:

• To do this, lay flat on your back and keep your feet flat on the ground with your knees bent.
• Put your arms flat at your sides then squeeze your lower abdominal muscles.
• Lift your hips as you keep your back on the floor.
• Keep this position while taking 3 big breaths.
• Lastly, lower your hips to the floor and repeat this at least 4 more times.

3. Forward bend

This stretching exercise will strengthen your lower back and enhances flexibility. Touching your toes everyday also helps decompress your spine.

Steps to follow:

• To do this, stand straight with your feet shoulder width apart.
• Bend your hips forward and your arms drop down.
• Repeat this until you feel some tension and keep your hands down for 10 to 30 seconds.
• If you can't reach your toes, no worries.
• You will get there once your body becomes more flexible as you stretch everyday.

4. Cobra pose

Cobra pose helps relieve back pressure and stretch out your spine.

Steps to follow:

• Don't hunch your shoulders Forward.
• If you find yourself doing this, do a yoga pose to stretch your back out.
• Then proceed to lie flat on your belly while your palms are flat on your sides.
• Slowly lift your chest and keep your arms straight then breathe deeply.
• Release any tension in your lower back or bottom if there is any.
• When you come out of the pose get on all fours before shifting into a child's pose.

5. Swimming

Swimming is one of the best sports activities to grow taller. Many people learn this sport from a very young age and it is also an amazing summertime hobby. Swimming won't just help you earn a life saving skill but also helps keep you fit. It also lets you grow taller than those strong leg strokes while preventing you from gaining weight.

Yoga to increase height

1. Tadasana

To increase the height rapidly, tadasana is considered as an important asana.  You should do this asana 8 to 10 times daily.  By doing tadasana daily, it is the good exercise for body, which pulls the muscles of Backbone, chest and shoulders, which helps in increasing the height.

Steps to follow:

• To perform Tadasana, first of all you stand upright.
• Now put your two legs together and keep both your palms next to you.
• Then keep the whole body straight and keep the weight of your body and both legs equal.
• Now join the fingers of both the palms and take them above the head.
• Breathe slowly while keeping the palms straight and pull your hands upwards.
• With this, raise the heel of the feet as well and maintain your balance in the fingers.
• For a while now, stand and breathe like this.

2. Halasana

Daily practice of Halasana is proven to be helpful in increasing your height and this asana will give you relief from gas and acidity, this asana is very helpful in preventing hair loss.

Steps to follow:

• To perform Halasana, first of all lie back on the ground.
• Raise your legs and hips upward.
• Now try to touch the ground below the forehead with both your legs.
• In this process take a deep breath and straighten your legs while exhaling.
• Slowly bring the feet to the ground and then lie straight.

3.  Bhujangasan 

Bhujangasan also greatly benefits our reed bone and waist along with increasing height.

Steps to follow:

• To do Bhujangasana, first of all lie down on your stomach and join your heel and claw.
• Your elbow is adjacent to your waist and palms facing up.
• Now bend your arms from the elbow and bring the palms down and place the palms under your arms.
• Then keep the head on the ground while pressing the chin in the neck and raise the head towards the sky while touching the nose in the ground again.
• You can move the head and chest back as much as you can, but the navel should remain attached to the ground.
• Stay in this situation for 20 seconds.
• Later, while exhaling, bring the head slowly to the ground and keep repeating this process.

4. Paschimottanasana

By doing Paschimottanasana, your waist and back muscles will get new energy.  This asana is helpful in increasing the height due to stretch in the Backbone.

Steps to follow:

• To perform Paschimottanasana, first sit on the ground.
• After this, move your feet forward.
• Now try to hold the toe by bending the hands forward, repeat this asana many times.

5. Sarvangasana

Apart from increasing the height, doing this asana relieves stress and fatigue and it enhances memory and also relieves headache and eye pain.

Steps to follow:

• To perform Sarvangasana, first of all lie flat on your back, keep feet and body taut.
• Breathing slowly, raise your legs upward.
• After this, raise your waist and chest also upwards.
• Then bend both hands from the elbow and hold it at the waist.
• In this position, stay for 30 seconds and breathe normally.

Top Foods to Increase Height

1. Eggs

Chicken eggs help you maintain a level of energy. They are rich in vitamin B, which effects the production of energy in the cells in your body. Also, eggs contain a high amount of Protein, which is good for muscle growth.

Our body uses protein for all physical processes; therefore, to grow taller, your body needs more protein. Moreover, eegs contain the essential amino acids and minerals that are necessary for healthy bones and fast growth - calcium, zinc and iron.

Eat 1 to 2 eggs for breakfast on an ordinary day or 1 to 2 for dinner on your training days. To avoid the risk of salmonella, you should boil or bake eggs before eating rather than consuming them raw.

2. Beef

Beef contains much more protein than other type of meats. Beef is rich in vitamin E, B12 and zinc, which is useful for activating the production of the growth hormone, somatropin. Also it contains protein that, as we know, is the best building material for growth.

Beef is rich in a significant amount of iron. It fills the cells in your body with oxygen, participates in all metabolic processes and improves overall health.

3. Vegetables

Red and orange vegetables such as carrots, red bell pepper, pumpkin and tomatoes contain a significant amount of vitamin A. Dark green and green leafy vegetables are known to have a lot of vitamins and minerals.

Many of these vegetables contain calcium and vitamin D. Also, cabbage, spinach and broccoli are good sources of vitamin K.

4. Walnuts

Recent studies have shown that the components contained in these nuts can strengthen bone tissues. Also, vitamin E, calcium and phosphorus affect your growth.

You can eat nuts as snacks, add them to salads and desserts or even make nut milk. Don't forget to add some nuts to yogurts or cereals for breakfast.

5. Seafood

Any seafood, especially shellfish, is an excellent food for increasing height. It contains a lot of energy vitamins, for example, B12.

Seafood is also a source of high quality protein. We suggest eating seafood for dinner as it contains few carbohydrates. It activates the growth hormone while you are sleeping.

6. Oily fish

Oily fish contains vitamin A that is the most important growth stimulant. It is responsible for the production of collagen fibers that form bone tissues.

Fish oil also contains vitamin D, which helps to produce bone forming cells. Also, this vitamin helps your body to absorb calcium faster.

7. Honey

Honey consists of simple sugars, which your body can absorb quickly. Honey gives you a lot of energy and does not affect your insulin level. Also it delivers minerals to your body, vitamin necessary for growth.

Adding Honey to your diet helps calcium and magnesium be absorbed better that makes your bones healthy. You can eat honey instead of sugar, adding it to tea, coffee or yogurt.

8. Milk

In case you have some diseases - for example, diabetes - then it's better to avoid milk. However, if you have no problems with health, you can bring 2 to 3 glasses of milk a day to accelerate growth. Milk is rich in calcium, vitamin A and protein.

9. Bananas

Bananas are one of the best food to increase height. The vitamins and efficient compounds within them always guard your body. The abundance of vitamins and minerals make bananas a great source of energy.

Simple carbs are quick to digest and can replenish your energy resource almost immediately if needed. Moreover, banana is one of the best food sources of potassium. You can add bananas to oats or cereal for breakfast. Also, search fruits as apples, pulms and pears are very useful for growth. 

10. Oats

Oatmeal is the best product for increasing height. It consists of all the main components and minerals that help you grow and give you a lot of energy.

A plate of oats for breakfast brings all useful elements to your body:

Potassium magnesium phosphorus iodine zinc iron as well as vitamins of A, B, E and K groups.

Top Medicine or Supplements to Increase Height

1. Peak height

Peak height is the most purchased height pill for teenagers. This supplement fuels your bone with the optimal combination of nutrients that they need in order to maximize growth. These nutrients include; calcium, zinc, vitamin D, vitamin B12 and other nutrients that are essential for proper bone development. One of the main side benefit that has also been reported by users is increased levels of energy and vitality.

Dosage: 1 capsule daily

Usage: Take with milk or meals

Buy: https://www.amazon.com/gp/product/B002NX7XAW

2. Pure height plus

Pure height plus is a height supplement that is also optimised for teenagers. This supplement is made to not only lengthen your bones, but also strength your bones by increasing their density. Thus, by taking this supplement, you can simultaneously lengthen your bones, gain bone strength and decrease your chances of developing bone diseases, such as osteoporosis. The main advantage that this supplement has over the others is that you only need to consume 1 capsule a day.

Dosage: 1 capsule daily

Usage: Take with milk or meals

Buy: https://www.amazon.com/gp/product/B01J6GO82Y

3. ViMulti

ViMulti is another grow taller supplement that is optimised for age between 16 to 25. Similar to peak height and pure height, this supplement contains two critical ingredients that allows your bones to grow longer in length; calcium and vitamin D. It also increases the masses of your bones, making them much more stable and sturdy, which allows them to be less prone to injury. ViMulti is slightly cheaper than pure height plus, but you needs to consume more tablets per day to get the full effect.

Dosage: 1 capsule daily

Usage: take with or without meals

Buy: https://www.amazon.com/gp/product/B007H2EXSE

4. Ultra Bone-Up

Ultra bone up increases bone density by promoting proper deposition of calcium into the bones, and building up the composition of the bone matrix. Maintaining sufficient bone density levels is critical as you get taller; it allows your bones to be able to withstand the increase in their length. Keeping high bone density levels also help to reduce the risk of osteoporosis as you age. Another benefit of taking Ultra Bone-Up on a regular basis is enhanced cardiovascular and arterial health, which can further optimise the building of your bones, since blood flow to your bone cells and every other cell in your body for that matter will be increased.

Dosage: 3 capsule twice a day

Usage: take with meals

Buy: https://amzn.to/2MQ1qgj

5. Glucosamine sulphate

Glucosamine sulfate is designed to promote and maintain healthy joint functions. Its main ingredient is sulphur, which supplies the body with building blocks that strengthen your bones, ligaments, cartilages and muscles. As you grow taller it is crucial to maintain the health and strength of your joints, cartilages and ligaments, as they are what makes up the foundation of your skeletal system. This supplement also contains a healthy amount of potassium, which further promotes bone strength and cardiovascular health.

Dosage: 1 capsule twice a day

Usage:  take with milk

Buy: https://www.amazon.com/gp/product/B000I4C0J2

Frequently Asked Questions (FAQ'S)

1. Is it really possible to grow taller after 18?

It is difficult to grow after 18 but not impossible. There are some yoga exercises and foods, mentioned above; which surely can help you to increase your height.

2. Does hanging increases height?

Yes, hanging daily can increase your height. Hanging reverses the compression of spine and stretches the spine to make you grow taller.

3. Does skipping or jumping increases height?

Yes, it is the best exercise to increase height. It supports the conditioning of muscles and joints of the lower body and helps in improving the height of the body.

Best foods and exercises to gain weight

 

For some people, gaining weight or adding muscle can be just as difficult as losing weight. However, simply adding certain foods and exercises to your daily routine can be very effective to gain weight.

Best Foods to gain weight

Whole Eggs

Eggs are one of the healthiest muscle building foods on the planet. They provide a great combination of high quality proteins and healthy fats. It is also very important to eat the whole egg, despite the old and incorrect myths about their links to heart disease. In fact, all of the beneficial nutrients in eggs are found in the yolk. As long as you do not have an intolerance to eggs, there is really no need to limit your egg consumption. You can easily eat 3 eggs per day if you want.

Milk

Milk has been used as a weight gainer or muscle builder for decades. It provides a good balance of protein, carbs and fat. It is also a good source of calcium, as well as other vitamins and minerals. For those trying to add more muscles, milk is an excellent protein source that provides both casein and whey protein. Research has even shown it can help you add muscle when combined with weightlifting.

Bananas

For quick on the go energy and weight gain help, grab a banana. They are high in potassium, carbohydrates and other important nutrients that gives you energy and keep you healthy, but there are also more than 100 calories in a banana, so they can help you bulk up.

Dry fruits

Give yourself a quick calorie boost by eating a handful or two of dried fruits. They have less volume than their fresh counter parts, so that means one half cup dried fruit has more calories then fresh. For example, 1 cup of raisins has 200 calories compared to a full cup of fresh grapes, which has about 60 calories. Raisins are probably the most popular dried fruit in your local grocery store. But you can also find dried berries, apricots, cranberries and even tropical fruits.

Red meats

Steak, for an example, contains around 3 grams of leucine per 6 ounces. Leucine is the key amino acid your body needs to stimulate muscle protein synthesis and add new muscle tissue. In addition to this, red meats are one of the best sources of dietary creatine, which is possibly the world's best muscle building supplement. They also have more calories and fat than leaner meats, helping you take in extra calories and add weight

Salmon and oily fish

Salmon and oily fish are excellent sources of protein and important healthy fats. Out of all the nutrients that salmon and oily fish provide, Omega 3 fatty acids are among the most significant and well known. Omega 3 fatty acids are very important, providing numerous benefits for your health and also fighting disease. Just one 6 ounce (170 gram) fillet of Salmon provides around 350 calories and 4 grams of Omega 3 fats. It also provides 34 grams of high quality protein, helping you build muscle or weight gain.

Avocados

Avocados are loaded with healthy fats. Unlike other whole fruits, avocados are fairly calorie dense and therefore a great food to help you gain weight. Just one large avocado (200 grams) provides around 322 calories, 29 grams of fat and 17 grams of fiber. Avocados are also high in vitamins, minerals and various beneficial plant compounds.

Potatoes and starches

Potatoes are other starchy foods are a very easy and cost-effective way to add in extra calories. Not only do potatoes and other starches add carbs and calories to help you gain weight. They also increase your muscle glycogen stores. Glycogen is the predominant fuel source for most sports and activities

Best Exercises to gain weight 

Squats (4 sets of 8 reps)

Squats help to build the muscles in your legs and butt, specially your quad muscles. To perform squats:

1. Start with standing straight and keeping your feet hip width apart.

2. Place your hands on your hips and flex your abs.

3. Then lower yourself down using your legs only until you are in a sitting position and your thighs are parallel to the ground.

4. While you are in this position, maintain a still upper body.

5. After this, you can raise yourself backup to your initial position.

Pull ups (3 sets of 10 reps)

Use a pull up bar or any sturdy cylindrical item to perform this exercise. 

1. To start, grip the bars with both hands.

2. Your palms should face away from you and your arms shoulder width apart.

3. Pull yourself up until your chin is above the bar.

4. Then gently lower yourself back until your arms are straight again.

Bench press (3 sets of 8 reps)

For a bench press, you need a flat bench and the weight and bar.

1. Bench presses help building your muscles in the shoulder, tricep and chest area, which are great for bulking up.

2. Lie your back on the bench.

3. If there is a rack, grab the bar with both hands.

4. You can spread your fingers more.

5. Take the bar out off the rack by extending your arms.

6. Next, slowly lower your arms to bring it towards your chest.

7. Then, gently straighten your arms and lift the bar back to the rack.

Overhead press (3 sets of 8 reps)

With overhead presses, you will also need a weightened bar. This exercise focuses on bulking up the muscles in your arms, abs, shoulder, back and legs.

1. To start, grip the bar with your hands approximately shoulder width apart.

2. Raise the bar just above the front of your chest.

3. Next, slowly raise the bar until your arms are straight.

4. Your elbows should stay locked while your shoulders are in a shrugging position.

5. Lastly, slowly lower the bar back to shoulder height.

Lunges (4 sets of of 8 reps)

Lunges don't require any equipment as it can be done anywhere. It's great for toning and bulking up your legs and butt muscles.

1. To do it, stand straight and flex your abdominal muscles.

2. Step one leg forward and lean like you are kneeling until your knees are at 90 degrees angle. 

3. Lift yourself to your initial position by pushing back on your heel.

Homemade Protein shake to gain weight

Ingredients: Spinach leaves (50 gram), Oats (60 gram), Peanut butter (1 tablespoon), Milk (200 ml), Black grapes (50 gram), Banana (1 large ripped).

Making: Add all the ingredients into a blending jar and blend them thoroughly until smooth.

Nutritional value

• Calories: 576
• Carbs: 85 gram
• Protein: 25 gram
• Fats: 14 gram
• Fiber: 11 gram

Top Health benefits of Flaxseeds - lifeseeze

 

Flax seeds are highly nutritious, they are good source of Omega 3, also rich in fibre and good source of quality protein. They are cultivated as a food and fibre crop in cooler regions of the world. Now a days flax seeds are emerging as a superfood, some people believe that it is the most powerful seed on the planet.

Nutrition facts

1 tablespoon (10 grams) of whole Flaxseed provides:

• Calories: 55
• Carbs: 3g
• Fiber: 2.8g 
• Protein: 2g
• Fat: 4.2g

1 tablespoon (7 grams) of ground or powdered Flaxseed provides:

• Calories: 37
• Carbs: 2g
• Fiber: 1.9g
• Protein: 1.5g
• Fat: 3g

Top health benefits of Flaxseed

1. High in Omega 3 Fatty acids

Flax seeds are the richest plant source of Omega 3 fatty acids. Omega 3 fatty acids improve the health of your scalp and make your hair stronger, Shinier and flexible.

2. Contains Vitamin E

Vitamin E is very essential for healthy hair growth. Its strong antioxidants capicity improves blood circulation in the scalp and protects the hair from premature greying.

3. Restores the pH and oil production

Flaxseed oil has a tendency to balance the pH of your hairs, its application stimulates the sebaceous glands to produce the right amount of oil for proper hair growth.

4. Rich in Lignans

Lignans are fiber like substances which have strong antioxidant properties. Lignans have estrogenic properties which can decrease the hair loss due to menopause and hormonal imbalance.

5. keeps your Hair smooth

Flaxseed oil has a moisture locking effect that means your hair will be conditioned and smooth most of the time. This reduces the damage and makes it manageable.

6. Increases Skin glow

Omega 3 fatty acids helps in keeping the skin moisturized, smooth and increases the glow of skin.

7. Anti aging components

The inherent quality of the flaxseeds also helps in keeping the skin tight and lessen sagging with age.

8. Tightens Skin

Flax seeds helps in tightening the pores in the face and prevents dirt from settling in. Also removes dead skin in and blackheads from the face.

9. Soothes Skin irritation

Flaxseeds have highly concentrated antioxidants which protects skin from free radicals and UV rays. Anti-inflammatory properties of flaxseed helps in reducing redness and irritation.

10. Prevents Acne

Flax seeds can balance out the oestrogen in the body, which helps in reducing the breakout of acne. Another cause of acne is the secretion of excess oils on the face. Sebum production is regulated by flaxseeds which prevent acne.

11. Low in Calories

Flax seeds are low in starch and sugar, hence they are not high in calories. Eating flaxseed regularly is good for your health and helps in losing weight.

12. High in Proteins

Flax seeds are rich in protein. So, when you consume a teaspoon of flax seed along with dietary fibre then the protein content suppresses your appetite. Therefore, this prevents you from over eating and helps you in losing weight.

13. Rich in Fiber

It has 60 to 80% soluble fiber and 20 to 40% insoluble fiber. These fibers are very important for gut health. It supports the good bacterias in our stomach, suppresses hunger, reduce blood sugar, prevents constipation and also promotes weight loss.

14. Reduces Cholesterol

Flax seeds are beneficial in reducing cholesterol, the gel base water soluble fibre extracts all the fat and cholesterol in the digestive system.

15. Gluten free

Ingredients containing gluten are hard to digest while the flax seeds are easily digestible as these seeds can absorb a lot of liquid which helps in binding all nutrients.

16. Improves Digestive health

These seeds helps in maintaining bowel movements. Health issues like digestion and constipation can be prevented by the intake Of flaxseeds.

17. Reduces risk of Cancer

As the consumption of diet containing fibers, lignans and antioxidants decreases the risk of cancer, also the hormonal balancing by lignans results into lowering the risk of cancer.

How to eat or consume Flaxseed?

Flax seeds should first be roasted lightly so that its phytic acid is reduced, then grind it and then you can eat it daily. 

But don't store it for a long time, once you grind it, you have to consume it under 10 to 15 days because after that its nutrients start to run out.  So you should grind it in a small quantity and store it in the fridge.

How much to eat:

If you are a beginner or eating it first time then you should start with 1/2 teaspoon to 1 teaspoon daily and then you can  gradually increase the dose.

 While increasing the dose, you can consume it from 1 to 2 tablespoon on a daily basis, do not consume more than that.  The maximum limit which is inside the Danger is 4 tablespoon but do not go there.

Another way of consuming:

Apart from this, you can also consume it in sprouted form, that will also be healthy for you, it will also make it easier to digest your body and it will also reduce phytic acid.

When to eat:

It is best if you take it in the winter season because its nature is dry, heavy and warm.

If you want to take it in the summer season, then reduce its consumption to half or 1/4th.  So if you are taking 1 teaspoon in winters, then consume it till half or 1/4th teaspoon in summer.

You can consume with:

Best consumed with other fat like - oatmeal with milk, granola, pinni, laddoos, energy bars, dahi, soup, daal, salad, smoothies.

Avoid this:

Do not consume Flaxseed with water or in namkeem form, it is not the best way of taking it.

Note:

Increase your water consumption to double, to avoid the side effects and enjoy the health benefits of flaxseed.

Top Benefits of Flaxseed oil

1. Promotes Weight loss

Flaxseed oil works as a natural laxative and lubricates our intestine. Flaxseed helps to facilitate our digestive system in such a way that it makes your body get rid of waste quickly. The high fiber content in flaxseed oil promotes healthy digestion and makes our body shed some weight.

2. Fights against Cancer

When it comes to cancer treatment and prevention then flaxseed oil are considered essential because they help to prevent the growth of tumors in breast cancer. Flax seeds are effective against prostate cancer, breast cancer and colon cancer. The growth of tumor cells is prevented due to the presence of lignans in this oil.

3. Improves Heart health

A study found that flaxseed oil lowers the blood pressure level as compared to any other oil. As we all know that high blood pressure puts a strain on your arteries, thus forcing your heart to work harder. Flaxseed oil also improves the health of arteries by increasing their elasticity due to the presence of a high concentration of Omega 3 fatty acids. A significant number of studies unveil the positive role of this oil in reducing inflammation and lowering blood pressure as well. The alpha linolenic acid which is also known as ALA is known to prevent cardiovascular disease and decreases the ratio of heart attacks.

4. Reduces Cholesterol levels

Due to the presence of a high amount of Omega 3 fatty acids, flaxseed oil is known to lower the low density cholesterol and maintains HDL in the blood which is also known as good cholesterol. However, you should keep this thing in your mind that flaxseed oil alone would not be effective unless you do a proper diet and exercise.

5. Improves skin health

A small study on 13 women's was done in which they were given supplements in the form of flaxseed oil for 12 weeks. The result of the study found that these women shows any improvement in their skin and roughness and irritation was decreased up to a great extent.

6. Prevents Arthritis

Arthritis is a disease in which your bones become soft and experience stiffness whenever you move. Essential fatty acids found in flaxseed oil can ease the stiffness of joint and the speed at which the patient walks.

7. Improves Bowel health

Flaxseed oil due to its inflammatory properties can be effectively used to treat bowel health problems such as Crohn's disease and colitis. Crohn's disease which is caused due to the deficiency of Omega 3 fatty acids can be improved with proper intake of flaxseed oil.

8. Improves hair growth

When we apply flaxseed oil on our hair regularly, then it prevents hair fall and eliminates scalp problems such as dandruff. Flaxseed oil being rich in vitamins, minerals and fatty acids promotes the growth of hair and keep them shiny and Lustrous. Hot oil massage also helps up to a great extent.

How to use Flaxseed oil?

A fantastic thing about this oil is its versatility when it comes to its usage. You can use it in salad dressings, sauces and dips. 1 tablespoon of flaxseed oil can also be used in smoothies and shakes.

However, you need to keep this thing in your mind that doesn't ever cook this oil at high temperature because it can be harmful when exposed to high heat. It can also be used to massage on skin and scalp to make the moisturize.

Flaxseed oil for hair:

Take 2 tablespoon of flaxseed oil and heat it for few minutes until its warm. Now using your fingertips massage this oil on your scale for 15 minutes. Apply the rest of the oil on your hair, especially on the tips, after properly application wrap your hair with a hot towel and wait for an additional 30 minutes. You can either leave it overnight or wash your hair with a mild sulfate free shampoo. Don't blow dry your hair immediately after shampoo, you can do this 2 to 3 times a week.

Side effects of Flaxseed

1. Avoid it during pregnancy.

2. Beware of allergies like - wheezing, swelling, rashes, mouth ulcer. Then do not include flaxseed to your diet.

3. If consumed in excess may lead to bloating, gas, cramp, abdominal pain.

4. Avoid it if you are on blood thinning medication, like - Aspirin or Warfarin.

5. If you are on any other medication then consult your physician before taking flaxseed.

6. If you are adding flaxseed oil in your diet then never heat it because it will turn into toxic due to change in fat structure.

7. Avoid it during heavy periods.