Fruits and Vegetables are organic items that are full of nutrients. These are good for health and maintain nutritional balance. Research says that a diet rich in fruits and vegetables can lower inflammation and related depression symptoms. Whereas exercise can increase the release of feel-good hormones like serotonin.

Researchers found that eating healthy foods along with exercising regularly gave people a boost in happiness and life satisfaction. Some of this boost in mood may be directly related to delayed gratification.

How Eating a Better Diet Can Keep You Healthy

About the Study

This research is UK-based in which the researchers have looked at data of about 40,000 households that is a long-term study called Understanding Society. The UK Household Longitudinal Study. This study collects information about people’s social and economic circumstances, attitudes, lifestyle habits, health changes, family relationships, and employment.

The researchers found a strong association between these lifestyle factors and better mood by focusing on diet and activity. The lead researcher Adelina Gshwandtner says that although one possibility for this might be that happy people tend to take better care of themselves.

 The Basics of a Healthy, Balanced Diet

Long-Term View

Although healthy dietary choices and consistent exercise provide ample benefits in terms of physical function, the suggested mechanism in the recent study is actually psychological, says Gschwandtner. It is all about delayed gratification. Being able to delay gratification helps you have a better lifestyle, and this better lifestyle makes you happier.

ADELINA GSCHWANDTNER, PHD

Those who undertake these types of behaviors are successful in maintaining them if they have a long-term perspective rather than one that’s reliant on short-term benefits. That kind of emotional investment seems to pay off over the long run.

As she says: “Being able to delay gratification helps you have a better lifestyle, and this better lifestyle makes you happier.”

Gschwandtner adds that there was some variation in terms of results between men and women. The latter tended to eat more fruits and vegetables, while the former did more exercise. But those differences were not enough to skew happiness levels toward one gender over the other.

“This benefits everyone and can reduce the burden of ill health that comes from lifestyle diseases,” she says.

 Here’s How to Get More Fruits and Vegetables into Your Diet

Prevention Strategy

The recent study adds to ample evidence that healthy eating and physical activity can not only help alleviate symptoms of depression and anxiety but may also prevent them in the first place.

Having the perspective of seeing activity as a source of joy may help many people take steps toward including it in their lives.

BARRETO SCHUCH, PHD

For example, a research review in Current Sports Medicine Reports looked at 49 studies encompassing nearly 267,000 participants and found people who maintained an exercise routine showed decreased onset of depression, and these results were consistent across numerous countries, as well as among people of all ages, from children to seniors.

This study, and others like it, suggest physical activity can be a useful strategy not just for treating depression, but also for reducing prevalence in the first place, according to study co-author Felipe Barreto Schuch, Ph.D., in the department of sports techniques at the Universidade Federal de Santa Maria in Brazil.

“Unfortunately, thinking of exercise as a prevention or treatment option isn’t considered a high priority in many cultures,” he says. “That may be because there is still the perception of this as a chore, which can cause resistance and low motivation. Having the perspective of seeing activity as a source of joy may help many people take steps toward including it in their lives.”

 The Best Exercises for When You’re Feeling Sad

Physical Pivot

In addition to psychological shifts like embracing delayed gratification and long-term happiness. It is well established that exercise can create physical changes that support those mood effects. For instance, Schuch says depression is often associated with loss of neurons in the brain, and exercise may help prevent this.

Consumption of fruits and vegetables also gives a significant boost to the body and brain. A study in Social Science & Medicine titled “Lettuce Be Happy” found that eating just one extra portion of these foods per day could provide as much of a mental well-being shift as walking an extra 7-8 days a month.

So, prefer to eat fruits and vegetables and do exercise on daily basis. Fill each moment with good health, happiness, and satisfaction.

Here I am sharing research with you. It is amazing to know about garlic that it can help out in weight loss and is also beneficial for health and taste. It is well defined as a cousin to the onion and sister to the shallot, garlic is a small but mighty ingredient that’s been linked to weight loss, and its health benefits far outweigh the risk of bad breath!

What the Research Says

While the evidence is still preliminary, evidence from animal and human research has shown that garlic, or more specifically its sulfur-containing compounds, may help people lose weight. One of the major sulfur-containing compounds in raw garlic, allicin, is shown to potentially prevent obesity and associated metabolic disorders by activating brown adipose tissue or brown fat.

Brown Fat Burns Calories

Our bodies have several types of fat, white adipose tissue (white fat) and brown adipose tissue (brown fat). White fat is what we consider body fat. Unlike white fat, which stores calories and can lead to obesity, brown fat burns calories and has the potential to lead to weight loss. Unfortunately, most adults don’t have a lot of brown fat.

When the body gets cold, brown fat burns calories to produce heat, a process known as thermogenesis. In fact, brown fat burns a lot more calories than white fat does. This calorie-burning process can also be kicked into action by the sulfur-containing compounds present in raw garlic.

Many of these studies have published the effects of garlic supplements on animal models of obesity. One 2016 study found that oral administration of fermented garlic extract during eight weeks showed anti-obesity effects by reducing body weight, fat, triglyceride, and total cholesterol levels and suppressing the formation of white fat cells in obese mice.

The beneficial effects of garlic on obesity are also well-documented in clinical trials. A meta-analysis published in The Journal of Nutrition suggests that garlic supplementation seems to reduce waist circumference, but not body weight and body mass index (BMI). Another study published in 2016 found that garlic powder supplements appeared to help reduce body weight and fat in people who have non-alcoholic fatty liver disease.

Garlic, specifically aged garlic extract, may even lead to weight loss in postmenopausal women. This 2012 study, which was published in Nutrition Research and Practice, found that postmenopausal women taking aged garlic extract daily for three months lost more weight (measured in body fat percentage and BMI) than those who did not.

Adding Garlic to Your Diet

Garlic won’t magically make you lose 10 pounds, but it will give your weight-loss journey a tasty boost and a boatload of health benefits. Plus it’s ridiculously easy to incorporate into your everyday cooking. Here are some diet-friendly ideas to consider:

1. Add minced garlic to your morning egg scramble or omelet.
2. Put minced garlic to salad dressings.
3. Add a few cloves to your guacamole to cut through the creaminess.
4. Brew up some garlic lemon tea
5. Sprinkle some baked veggies with minced garlic.
6. Toast up a slice of bread, butter it, and sprinkle raw minced garlic on top.
7. Toss some garlic in a pan with whatever veggies.

Eating raw garlic is really the best way to maximize the health benefits of this spicy vegetable. If you must cook it, try to crush or chop your garlic and allow it to sit for 10 to 15 minutes before adding it to heat. Doing so will preserve many of garlic’s health benefits.

I would to thank the researcher for giving us this much useful information. Try to incorporate garlic and maintain your health. Try it and share it with everyone.



Baluchistan is one of the provinces of Pakistan. It has also an amazing culture with variant traditions. The most diverse of their culture is their cuisines which are mouthwatering.  Balochi foods have a regional variance in contrast to the many cuisines of Pakistan. Their foodies add in the spices of foods of Pakistan.  Some prominent Balochi dishes, such as the lamb skewed Sajji have gained massive popularity among different parts of Pakistan. Let’s enjoy some of the items of Baluchistan.

• KAAK

It is a type of Balochi roti which is prepared by wrapping the lumps of wheat around a rock. It becomes hard and is very well-known amongst Bloch people. Kaak is desired to be eaten with cooked meat like Dumpukht or Sajji. The locals like to consume it with meat.

• SAJJI

It is a popular dish of Baluchistan in which the whole chicken is cooked. It is available in different cities as well in distinct variations. The key ingredients of this food consist of full chicken, vinegar, red chili powder, black pepper, salt, garlic paste, lemon juice, ajwain, cumin seeds, coriander seeds, lemon juice, and oil. The original Balochi Sajji is packed with rice while in other towns, it is prepared without rice.

• KHEDDI KEBAB

It is a Balochi food in which full lamb is roasted in an underground area and then it is put on a fireplace while the height of the iron sheet is wrapping the trenched space. Rice is also cooked within the complete lamb through properly trained experts who know the artwork of cooking these delicious meals. It commonly weighed around 10-12 kg that can be eaten by a number of people.

• LANDHI

It is another yummy local dish of the Balochi region. Landhi is the meat of a lamp that is dried out in summer to use in winters. The meat is kept for six months so that it can be dried out completely. Its sour taste makes it a unique dish found only in Baluchistan and Gilgit Baltistan.

• ABGOOSHT

It is a scrumptious dish that is made with lamb shanks, white beans, chickpeas, onion, tomato, salt, lemon juice, pepper, potato, turmeric, and water. The beans and chickpeas are soaked overnight so they can be cooked effortlessly in less time. It is a healthy dish that can be cooked without oil. The broth is served in a bowl with pieces of bread soaked in it.