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Learn To Eat Right And Keep Your Organs Healthy

So, you wanna live a healthier life? That’s great! To live a healthier life you need to choose foods that will keep your organs healthy. There are so many different things to consider that it can be confusing at first. Fear not! This post will definitely give you some nutrition ideas to choose right foods. Keep reading for helpful suggestions about nutrition that will start you on your journey to a healthier you.

Each organs have a separate functions like your liver breaks down harmful substances, kidney cleanses your blood, heart pumps the oxygenated blood throughout the body, etc. Though they have a separate functions, every organs are interdependent. This means that people with kidney or liver or heart problems are at increased risk of having another organ problem. Diabetes, blood pressure, obesity increases the risk even more.

24hrs a day, from sun rise to sun set even when you sleep your organs are working continuously to keep you healthy. Our body is more over like a machine. Just image if you overuse a machine say it a bike, its capacity will decrease and you have to give it for monthly service to maintain it. Similarly our body’s organs. The food we eat, stress and daily living all compromises their ability to do their job effectively. The good news is that when you give your bike for service it regains its ability. Likewise you can support each organ and stave off from chronic diseases by the intake of certain foods. Here in this post I am gonna discuss about those foods which helps us to keep our organs healthy.

1. Eyes – To keep your eyes healthy and to have proper vision all you need to do is consume Vitamin A rich foods. If you are against wearing specs/lens fill your plates with yellow/orange fruits and vegetables. To know the sources of vitamin A, you can refer to the link I have given here. https://nutridietary.health.blog/2020/08/29/know-your-nutrients-part-1-fat-soluble-vitamins/

2. Tooth – Eat calcium rich foods to keep your teeth stronger. Visit this link to know about the food sources of calcium. https://nutridietary.health.blog/2020/09/26/everything-you-need-to-know-about-minerals/ To prevent tooth decay, avoid sugary foods, carbonated drinks

3. Lungs – Keeping your lungs healthy is essential to feeling your best. Yet, common factors, including exposure to cigarette smoke and environmental toxins, as well as eating an inflammatory diet, can take a toll on this pair of important organs. To keep lungs healthy and function efficiently include more of vegetables like beetroot, pepper, red cabbage, tomato & broccoli, fruits like apple, pumpkin, berries like strawberry, blueberry, raspberry, cranberry and also garlic, ginger, turmeric, Brazil nuts, green tea and coffee in your diet.

4. Liver – Liver is an organ which breakdowns medicines, harmful substances, etc. So you need to detoxify liver and reduce it’s oxidative stress to protect it’s cells from inflammation. In order to cleanse liver consume foods like beetroot, broccoli, garlic, turmeric, grapes, blueberries, cranberries. Tea, coffee and green tea also aids in keeping liver healthy. Instead of sunflower or other vegetable oil use olive oil.

5. Skin – Biotin is the key nutrient to keep your skin healthy, look young and attractive. This link https://nutridietary.health.blog/2020/09/05/know-your-nutrients-part-2-water-soluble-vitamins/ will help you to know the foods which are rich in Biotin.

6. Brain – Brain is the central processing unit of our body. It’s incharge of keeping your heart beating and lungs breathing and also allowing you to move, feel and think. Thats why to keep every organs work efficiently you need to keep your brain healthy. The foods we eat play a major role in keeping the brain healthy by increasing it’s concentration and memory. Those foods include – fatty fishes, egg, broccoli, berries, orange, nuts especially walnut, seeds especially pumpkin seeds, turmeric, green tea, coffee and dark chocolate.

7. Heart – Although you might know that eating certain foods can increase your heart disease risk, it’s often tough to change your eating habits. Whether you have years of unhealthy eating under your belt or you simply want to fine-tune your diet, here are heart-healthy diet tips. Once you know which foods to eat more of and which foods to limit, you’ll be on your way toward a heart-healthy diet. Foods which helps to keep heart healthy are – eat more of fibre rich fruits and vegetables, avocado, berries, fatty fish, garlic, nuts and seeds, green tea and dark chocolate. You can substitute your oil/butter/cheese with olive oil.

8. Stomach – The digestive tract plays a vital role in your health, as it’s responsible for absorbing nutrients and eliminating waste. Unfortunately, many people suffer from digestive problems like bloating, cramping, gas, abdominal pain, diarrhea and constipation for a variety of reasons. However, even a healthy person can experience digestive problems due to things such as a lack of fiber or probiotic-rich foods in their diet. Here are some of the best foods to improve gut health and they are – fibre rich fruits and vegetables especially beetroot, papaya, fatty fishes, ginger and nuts. Probiotic foods like curd and other fermented foods helps to increase good bacteria in the gut which helps to maintain gut health. Zinc is a mineral that is critical for gut health and hence include more of zinc rich foods. To know those foods visit this link https://nutridietary.health.blog/2020/09/26/everything-you-need-to-know-about-minerals/

9. Kidneys – The kidneys are small but powerful bean-shaped organs that perform many important functions. They are responsible for filtering waste products, releasing hormones that regulate blood pressure, balancing fluids in the body, producing urine, and many other essential tasks. There are various ways in which these vital organs can become damaged like diabetes, high blood pressure, obesity, etc. When the kidneys aren’t working properly, waste builds up in the blood, including waste products from food. Therefore, it’s necessary for people with kidney disease to follow a special diet.

To prevent from renal problems you need to take kidney beans which helps the organ’s ability. People with kidney disease have to keep a check on their fluid, protein, sodium, potassium and magnesium intake. Certain foods which helps them to maintain the health of kidney are – cauliflower, cabbage, red bell pepper, radish, turnip, onion, garlic, berries especially blueberries, cranberries, red grapes, apple, pineapple, egg white and olive oil.

10. Bowels – When the food we eat gets digested and the nutrients are absorbed, then it’s waste products should be sent out. If not it would start to build up in the colon and may cause harm even cancer. So it’s important to maintain a healthy bowel movement. Certain foods which helps to maintain a healthy bowel are – Fibre rich diet like the intake of whole grains, beans, fruits and vegetables, nuts and seeds. Probiotics like curd, fermented foods, etc are good bacteria aids in healthy bowel. Staying hydrated and moderate physical activity are also important for healthy bowel.

Eat healthy to live healthy!!!!

Choose the best among the worst

Every human being is the author of his own health or disease. Today 95% of all chronic diseases is caused by the wrong food choices and toxic food ingredients. By sacrificing health you cannot enjoy your wealth. So it is important that you choose the right to keep you right. This post is to create an awareness about the hidden killers present in the commonly consumed products and to help you choose the best products.

Read the labels

As a consumer, one needs to know everything about the food, it’s nutritional content, best before date, ingredients, etc before you consume it. This is where food labels come in. It will help you and your family make healthy choices about the foods you are buying. If you are not interested to read the whole label at least make time to read the nutritional information and ingredients.

Ingredients

Ingredients are the substances added to food which includes vegetables, spices, oils and other chemical substances like preservatives, flavours, additives, etc. Over the last few decades, the number of chemicals added to foods and other products has skyrocketed. Chemical preservatives are added to foods to keep them fresh. We add chemicals to foods to make them look more appealing.… the list goes on and on the ways through which we eat chemicals in our daily diet without our knowledge.

Almost all the packaged foods have added chemicals in it. From infant formulas, milk, milk powders, horlicks, boost, complan,etc pastas, noodles, spices, chocolates, biscuits, juices both bottled fruit juices and soft drinks, sodas, jams, sauces, etc have added chemicals in the form of preservatives, flavours, coloring agents, acidity regulators, etc. All these chemicals are silent killers. They are responsible for causing cancer, high blood pressure, heart disease, liver disease, kidney disease and even more deadly diseases.

Foods

Reading your food label helps you to know the ingredients which are added to your food. Take a look in your kitchen and check out the ingredients list in some of your foods. Here are some of the worst ingredients that are added to many foods that you should look out for and avoid:

  • Partially hydrogenated/Hydrogenated oil/fat
  • Brominated vegetable oil
  • Palm oil
  • Sodium nitrate/ sodium nitrite
  • Sodium benzoate
  • BHA & BHT
  • Aspartame
  • Carrageenan
  • Xanthum gum
  • Guar gum
  • Phosphoric acid (harmful substances added to make soda bubbly)
  • High fructose corn syrup
  • Yeast extract
  • Monosodium glutamate (MSG)
  • Soy, corn & canola (non-organic)
  • Artificial preservatives
  • Artificial colours
  • Artificial flavors
  • Artificial sweeteners
  • Artificial thickeners and binders
  • Artificial emulsifiers

This is the list of few top most poisonous chemicals which are added to the commonly consumed foods. When you start reading the food label you will be shocked to know how many chemicals we are eating unknowingly.

Not only these harmful substances, but also the adulterants that are added to the foods will also be understood if you start reading your food label. For example, if you read the food label of a honey you will know that it has added sugar syrup or rice syrup in it and in whole wheat flour you will be shocked to know that it has few percent of maida in it.

Tooth paste

You have to check out the labels of tooth paste, shampoo and other cosmetics because they have direct contact with our skin and hence there are chances of getting penetrated. Among these tooth paste is most important because it has direct oral route. There are so many toothpaste in the market which have toxic ingredients in it. Rush to your bathroom and check for these toxic ingredients in your toothpastes. If you find anyone among these throw it in the trash and choose the one which doesn’t have it.

  • Fluoride
  • Triclosan
  • Saccharin
  • Carrageenan
  • Aspartame
  • Parabens
  • Sodium Lauryl Sulfate (SLS) and Sodium Laureth Sulfate (SLES)
  • Propylene Glycol
  • Artificial sweeteners
  • Artificial colors
  • Artificial flavors
  • Preservatives

Nutritional information

Reading nutritional information can help you limit the amount of fat, sugar and cholesterol in your diet by making it easy for you to compare one food item with another and choose the one with lower amounts.

First thing to note is to know the serving size for which the nutrition facts is been given. In most of the food packs if you notice they would have mentioned for 100g but the food pack maybe more than that say 200g. So based upon the net weight you have to convert the nutrients to know the exact nutrition present in that pack.

In nutrition aspects you need to be cautious about fat, sodium and sugars. If the food has more amount of saturated or trans fat or cholesterol please do not consume it. Fat, especially trans fat is the first enemy to your body which can cause cancer, heart disease and many more. Next comes sodium and sugar. WHO have recommends that the normal adult can consume less than 5g of sodium per day. If you notice that most of the Indian savouries and packed chips, will have the sodium content more than this. When you consume this high amount of sodium then you will be prone to hypertension, heart disease, renal diseasee, etc. High Sugar in the diet not only causes diabetes but also high blood pressure, inflammation, obesity, heart disease, liver disease, etc.

A healthy food will have more of protein, fibre, vitamins and minerals and less of fat, sugar and sodium. Next time when you buy a food products please do check these nutrients and consume it.

Healthy food choices

Fresh foods like fruits, vegetables from farm, fresh cut meat and seafood which has no preservatives or added chemicals in it are always the healthiest form of food. A real food must allow living species to grow. For example, if you take vegetables and non-vegetarian foods after few days it will get spoiled it is because of the growth of microorganisms and similarly you can see houseflies around your fruits and bugs in rice & pulses. But whereas if you leave any packaged foods like chips, etc on your table for days, you can neither see any changes to its nature nor any living species around it. When those microorganisms itself aren’t interested to eat those slow poisonsous foods why would you want to eat????

Eat those foods which came from a plant and not made in a plant

To summarize

Start reading the ingredient labels when grocery shopping to take control of your diet and determine what’s really being added to your favorite foods.

Additionally, try cutting back on processed and packaged foods and incorporating more fresh foods into your diet to minimize your intake of food additives.

And finally it is you who have to choose what you want to eat. If you choose right you will be right, if not be ready to face the health consequences.

Eat healthy to live healthy!!!

Tips to keep you healthy during monsoon

Monsoon is fast approaching and is heartily welcomed by everyone as it gives relief from unbearable summer heat to pleasant and refreshing rainy season. However, the same monsoon invites a lot of health issues, from food poisoning, diarrhea, infections, cold and flu to many more health risk. And, when COVID-19 is wreaking havoc all over the world, it is very important to be extra careful about what we eat and drink during this season. You can easily avoid health complications and other diseases which are prevalent in the rains by making subtle modifications to your diet and staying healthy.

Immunity being the keyword in the current scenario, all we want now is to ensure that our innate immune system can take care of itself. So, eating right and being positive is the best way to go. Here are some useful tips to strengthen your immunity, so that you can enjoy the season of monsoon without falling sick.

Eat seasonal foods

During monsoon, the humidity in the air slows down digestion and may cause gastrointestinal disorder. Seasonal fruits helps to overcome this problem by aiding in digestion, metabolism and general health. Always it’s wise to choose foods that are available in that season and are also locally grown. Here are the list of few best fruits to eat during monsoon.

  • Jamun : Jamuns are packed with nutrients like iron, folate, potassium, and vitamins. All these nutrients are very helpful during the monsoons. It also helps in treating diseases and gastric problems which usually occur in the rainy season. Jamun is rich in fibre and keeps a check on sudden blood sugar spikes, making for an excellent food for diabetics during monsoons.
  • Pomegranate : This monsoon fruit contains immune boosting properties to prevent various infections like cold, flu, etc. Antioxidants present in pomegranate juice possess potent anti-inflammatory properties. It also helps in reducing blood pressure. The fruit is highly beneficial for patients suffering from arthritis.
  • Papaya : This fruit improves digestion due to its high fibre content and enzyme papain. It is also rich in vitamin C which helps enhance immunity.
  • Lemon : Lemon is a good source of vitamin C and is great for your immunity. It helps to fights against infection, ease digestion and a lot more.

You can also have apple, pears, litchi, plums and cherries. Avoid watermelon and muskmelon.

Bitter is better

Vegetables like methi and bitter gourd, neem and turmeric as addition to the diet can help in preventing infections. Bitter gourds are rich in vitamin C and antiviral as well. Try to minimize the intake of green leafy vegetables, cauliflower because these veggies have a high chance of getting spoiled by the growth of worms. Instead have seasonal veggies. This is the season of gourds, like bottle gourd, bitter gourd, pointed gourd, ridge gourd, Indian squash, etc

Garlic

Adding garlic to your diet can enhance digestion and also improve immunity. It fights the cold and flu-causing viruses and gives a boost to your immune system. Studies show that eating garlic on a daily basis increases the number of T-Cells in the blood, thus helping to protect you from viral infections like cold and flu.

Turmeric

Turmeric, the golden spice of the kitchen not only helps to increase immunity but also takes care of the overall health. Turmeric, in any form, is excellent for your health. Not only during the monsoons, but it has to be included in everyday diet.  It has antiseptic, antiviral, antifungal, antibacterial, antimicrobial, and anti-inflammatory properties.

During monsoon to keep stomach infections at bay you have to include ginger, pepper, asafoetida, coriander and jeera in your diet. These not only improves immunity but also aids in digestion.

Include probiotics in your diet

Probiotics are good bacteria which helps to maintain gut immunity by fighting against germs thriving in our body. You should include more of probiotics and fermented food, like curd, buttermilk, pickles, idli, dosa, appam, dhokla, uttapam, ice biryani and koozh are all made by fermenting rice and lentils, which makes them high in live cultures of the good bacteria.

Drink boiled water

You need to prefer boiled water during rainy season. Never drink water from unreliable sources. This simply increases the risk of germs entering your body. Make sure that it is consumed within 24 hours of boiling.

Add honey to your diet

Ample doses of honey should be included in your daily diet when you are forced to stay inside for days due to the torrential rains. Consuming honey during monsoon would help to keep the metabolism of your body intact.

Nuts, seeds and dry fruits

No matter what the season is, you can always have these nutrient rich nuts, seeds and dry fruits in your diet. They provide the much needed nutrition and also generates heat in the body during cold which makes it great option to add in your diet during monsoon. Rich in riboflavin, niacin and vitamin E, these food items help to strengthen your immunity. Also, vitamin E is a powerful antioxidant, which boost your immunity, keeping you healthy and free from diseases and other illnesses.

Avoid street foods

During monsoon it’s better that you avoid eating out especially street foods both junk and fresh cut fruits because there’s a high possibility Of contamination which can result in various infections. Wash your fruits and vegetables in clean running water and cook it well before consuming. Avoid eating uncooked foods and salads, as there is a high chance of contamination and growth of worms in food during monsoon.

Drink masala chai or herbal drink

Who will not love to sip a hot masala tea while watching the rain drops? This is how most of us imagine our rainy season to be! Masala chai will definitely be one of the favorite drink during monsoon season. Other than its amazing flavour, masala tea is a perfect blend of Indian spices like cloves, cardamom, cinnamon and star anise – all of these are known to boost our overall health.

Herbal teas are known as warriors in the battle against poor health. Herbal teas like ginger tea, tulsi tea, masala chai, and even cinnamon tea help boost our immunity.

Follow these diet and nutritional tips to plan a smart diet for this monsoon season and safeguard your health. Your health depends on what you eat. Hence choose nutritious immune boosting foods and also maintain proper hygienic practices to prevent from falling sick during this season. In this tough time of the pandemic, it is highly crucial to take care of the health. Stay safe and enjoy your monsoon!

Eat healthy to live healthy!!!

Collagen – In what ways does it improves your health?

Everyone have started to talk about collagen these days and for a good reason. If you have been in social media you know that collagen is one of the HOT thing right now. Ever wondered what is this collagen all about and why did it gain so much importance in the recent times and what it is used for?? I am here to answer all your burning collagen questions in this information blog post.

What is collagen?

Collagen is the structural protein found in skin and connective tissue and it makes up about 30% of the protein found in the human body. There are various types of protein and each of those types have benefits to skin, nail, hair and bone. It gives bulk, shape and support to bone, blood vessels and organs like heart, kidney, liver, etc. Finally it is the glue that holds our body together.

In what ways does it contribute to your health?

Collagen has numerous health benefits from relieving joint pains to improving skin health. Although many health benefits have been claimed more research is needed before formal conclusion can be made. Let’s discuss about some of the promising health benefits that are being studied.

Supports healthy metabolism and aids in weight loss- Collagen supports a healthy metabolism. It helps to add lean muscle mass and in the conversion of essential nutrients. For anyone trying to lose weight, collagen can support your weight loss efforts. It stimulates the release of satiating hormones into the blood stream which can help reduce appetite. Thus by making you feel full and by effective metabolism it aids in weight loss

Improves the health of skin and hair- Collagen is an essential building block of the skin. With collagen’s unique ability to help renew and repair cells, good skin integrity depends on higher levels of this vital building block. It helps in maintaining skin elasticity and skin mositure. It is one of the best ways to maintain your skin’s youthful tone, texture and appearance. It is an excellent anti-aging components. So those who are in late 30’s you can follow collagen diet to keep your skin free from wrinkles and have a young look.

When coming to hair, collagen is important to give a structure and bounce to it. It is essential for maintaining healthy hair and for new hair growth. When collagen is deficient, it triggers premature hair loss and also hair will become weak, brittle and dull.

Helps relieve joint pain – Collagen supports the body’s ability to produce chemicals that naturally support healthy joints and helps the joints move easily. But when you get older the amount of collagen decreases and the risk for developing joint disorders like osteoarthritis increases. Studies have found that supplementation of collagen help improve joint disorders and overall joint pain.

Promotes heart health – Collagen keeps your heart healthy. It provides structure to the blood vessels and stiffness to the walls of the heart. If there is no sufficient amount of collagen the blood vessels become weak and fragile. This may lead to atherosclerosis and heart attack. But whereas if sufficient amount of collagen is present, it helps to disintegrate plague deposits and repair tissues in the blood vessels.

Additionally, collagen helps to increase HDL, good cholesterol levels. Nevertheless, more studies are needed to support this.

Could prevent bone loss – 1/3 of our bone is made up of collagen. It gives them structure, strength and flexibility. Adding more of collagen to your diet helps to keep your bone stronger. It increases bone mineral density and reduces the risk of fractures. Supplementation of collagen have found to prevent and even reverse osteoporosis.

Strengthens bone, hair, nail and teeth – As discussed earlier, collagen is the substance that gives structure and strength to bone and hair. Likewise it is the structural unit for nails and teeth also. It helps to anchor our teeth to gums. It helps to maintain the health of nails. Collagen prevents brittle nails and broken nails and also support the growth of nails.

Supports the detoxification system – Detoxification is the process by which toxins from the blood are transformed to components that can be excreted from the body. Liver is the primary organ which involves in detoxification. As you are exposed to more amount of toxins the body’s ability to excrete decreases and also liver gets weakened.

It is found that collagen helps in this detoxification process and can reduce damages to the liver by the toxins. It also improves the body’s use of antioxidant, substance which aids in detoxification.

Improves sleep quality – Many people now are looking for natural ways to improve their sleep quality. The best solution is collagen. Taking collagen at night reduces the level of brain chemical, cortisol and makes you feel relaxed and thus it improves your sleep quality.

For whom collagen diet is beneficial ?

Beauty conscious women, who are in late 30’s and mid 40’s to maintain their skin elasticity, prevent hair loss and brittle nail and also to have a youth look free from wrinkles can start following collagen diet. Collagen diet is also beneficial for people who have osteoporosis and other bone disorders because it helps to relieve pain and reverse osteoporosis. People who are at the aim of losing weight can also follow collagen diet.

You can add collagen rich foods in your diet maybe for 2 meals. But you have to be conscious if you are going to make collagen foods only as your main food for all 3 meals and avoid your regular rice, roti, etc. Just remember a point, that is whatever maybe the diet collagen/keto/gm, it is not the regular way in which your body and genes have been used to for generations after generations. So when you introduce a new way of diet your body will definitely go under a shock. It may be good and sometimes may be bad. So it’s your responsibility to be conscious when you start following a new way of diet. In case if you find any symptoms you have to stop it.

Foods that are rich in collagen

Collagen is something that our body needs to keep the skin, bone, blood vessels, organs healthy. As we age, our body’s natural production of collagen slows down. We notice this in our skin, which is no longer as firm and smooth. In addition to our skin, the decrease in production affects the health of our gut, joints, ligaments, hair, nails, teeth, and bones. A lack of this vital nutrient can even impact vital organs like the heart and liver. Fortunately you can increase it by consuming foods rich in collagen promoting nutrients.

  • Quinao
  • Chickpeas, beans, lentils
  • Egg white
  • Chicken
  • Fish
  • Bone broth
  • Dark green leafy vegetables
  • Red and yellow veggies
  • Cruciferous vegetables like cabbage, broccoli, cauliflower
  • Bell peppers
  • Tomatoes
  • Sweet potatoes
  • Avocado
  • Citrus fruits
  • Berries
  • Garlic
  • Nuts like almond, walnut
  • Seeds like sunflower, hemp, sesame

Meal plan

Here’s just an idea of how you can include the above foods in your daily diet. My personal advice is that to add collagen rich foods in your diet along with your regular meals. You can use calories counter to plan your potion size based on your requirements like age, BMI and physical activity level. If you are in weight loss plan, have your total calories to be between 800-1200kcal. Try to make your meals balanced that is, a food from each food groups (cereal, protein, veggies, fruit, milk)

Breakfast – Veg egg omelette -Veg (Bell pepper, tomatoes, spinach, onion, garlic) egg (1 whole egg + 3 egg white) and a citrus fruit

Mid-morning – Bone broth soup (or) dark green leafy veg soup

Lunch – Quinoa upma with veggies (or) Baked/steamed chicken salad (or) cabbage momo stuffed with chicken or broccoli (or) steamed sweet potatoes

Eve snack – Almond milk + Berries

Dinner – Fruit salad (or) chickpeas salad (or) steamed fish

Eat healthy to live healthy!!!

Golden rules for renal patients to manage renal disease

Are you or your loved ones diagnosed with kidney disease? Worried about renal health? Stop getting stressed which will further deteriorate the condition!!! Instead find ways to manage your renal health. Do you want to know how to prevent your kidney problems getting worse? Then read the post closely. This post will give you a clear idea about how renal patients have to change their diet to manage their renal problems and avoid the horrors of suffering from dialysis.

Kidney is the organ which filters the blood to remove extra fluid and waste from the body and send out as urine. They are responsible for maintaining electrolytes like sodium, potassium, magnesium, phosphate in balance. When kidneys are not functioning properly the levels of extra fluid, wastes and electrolytes gets to build up in the blood which may cause damage to other organs. Follow these golden rules to maintain your renal problems.

Rule No. 1 – Modify your diet as soon as you diagnose

Many people wait too long to get help for their kidney problem until it is too late maybe in stage 3 or 4 and end up in dialysis. Don’t let that happen to you or your loved ones. As soon as one diagnose that he/she has renal problem then along with medication it is must to change dietary habits. Renal problems are not like diabetes in which even if you have a high sugar level you can decrease it through medications/diet/exercise. But in renal disease once if you have a increased creatinine level you can only try to maintain it in that level, you cannot decrease it. If you fail to manage your dietary habits in the initial stage then the creatinine level increases and you may go to stage 3/4 where dialysis is the only solution. Hence the first golden rule is to modify your dietary habits as soon as you diagnose and make it your lifestyle.

Rule No. 2 – Lower your fluid intake

When you have a kidney disease you may not need much water. This is because the damaged kidneys will not be able to excrete extra fluid and as a result it will start to get accumulated in the hands/legs/around the organs and will become dangerous. Depending upon the stage of kidney disease and your treatment, your doctor will fix up your fluid recommendation. Stick to it strictly. Certain foods like juice/soup/buttermilk/ice cream all have a lot of water in it. So when you are in fluid restriction, you must also consider the water content in foods that you consume. If you are thirsty, to quench your thirst you may chew gum, rinse your mouth or suck a piece of ice.

Rule No. 3 – Follow a kidney friendly diet

A kidney friendly diet may limit certain electrolytes in the diet to prevent them from getting building up in the body. When kidneys are damaged it may not be able to excrete electrolytes like sodium, potassium, phosphate and magnesium from the body and as a result it will get to build up in the blood.

Potassium – Potassium are generally present in all fruits and vegetables. If you are in your initial stage of kidney disease then you can leach your fruits and vegetables and consume it. This process is done to minimize the potassium content. Leaching is done by soaking in water for hours after peeling the skin and cutting it. After soaking the vegetables have to be cooked in excess water.

When you are in stage 2/3/4 then you have to limit the intake potassium rich foods like green leafy vegetables, potatoes, tomatoes, plantain, coconut, beans, brown rice, banana, melons, orange. Instead of you can consume more of low potassium foods like cabbage, cauliflower, brinjal, okra, radish, turnip, onion, capsicum, lettuce, apple, pineapple, berries, grapes.

Sodium – Avoid salt completely no matter in what stage of renal disease you are. Do not add salt while cooking or eating. Sodium may make you feel thirsty. Non vegetarian foods are generally high in sodium content. So limit your meat and meat products including milk. Also avoid eating pickles, papad, processed foods and packaged foods.

Phosphorus – Limit the intake of high phosphorus food like nuts, seeds, whole grain and oatmeal.

Rule No. 4 – Reduce protein intake

If a renal patient consumes a diet high in protein, it will make the kidney work harder and causes even more damage. But at the same time you should not completely avoid protein. It’s because protein is the building block of our body, all the organs are made up of and functions efficiently mainly because of protein. Only solution to this problem is to change the source of protein. You have to choose foods which provide high quality protein which are kidney friendly. The best source is egg white. Others maybe milk, skinless chicken, fish, tofu, cheese, peanut butter, soy milk.

Point to remember – Your kidney is damaged and it is not able to handle protein properly. So it is essential to take protein from your diet. In that sense it doesn’t mean you can take unlimitedly. Consult with the doctor/ dietitian and know your protein recommendations per day and try to meet that recommendation with high quality protein source. And at the same time limit other low quality proteins like pulses, beans, etc.

Rule No. 5 – Keep your sugar and blood pressure in control

If your blood sugar or blood pressure increases there is a high damage for your kidneys to get damaged. So it is always advised to keep your blood sugar and pressure in control. In fact one of the major reason for getting renal disease is itself uncontrolled diabetes and blood pressure. Hence if you are diabetic or have hypertension try to control it through strict diet, regular exercise and change in Lifestyle.

Rule No. 6 Change your lifestyle

Quit smoking and drinking alcohol. Smoking slows the blood to reach kidneys. When less blood flows to the kidney it reduces it’s ability to function properly. Heavy drinking may hurt kidneys and liver and may cause cancer. Be fit and active. Being active helps to keep your blood sugar and blood pressure in control and which in turn prevents the progression of renal disease.

Rule No. 7 – Do not over take pills without doctor’s prescription

Every pill you take passes through the kidney and hence may cause injury to your kidneys. Drugs like pain killers, non-steriodal anti-inflammatory drugs, antibiotics, certain laxatives and other illegal drugs can all cause damage to your kidneys. So don’t take any drugs without doctor’s prescription.

Rule No. 8 – Go for a regular check-up

Regular follow-up, this is what majority of the population fail to do. You only go to a doctor until have have a symptom that too in the initial stage you try to cure it by yourself and only if you are not able to tolerate it you go to a doctor. Please don’t do that. If you are diagnosed with a disease, diabetes or blood pressure or kidney problem or whatever go for a regular follow up. If you go for a regular follow up and get checked you can control the progression of the disease and so the chance of living will be higher.

Renal patients should frequently check their iron and vitamin D status. A component of iron and vitamin D are usually synthesis in kidney. So when kidneys are damaged the chance of getting lower iron and vitamin D is high, which may lead to complications like anaemia, fractures, etc.

Eat healthy to live healthy!!!!

Know your minerals

Hi guys, this post is all about the basic info about minerals and it’s function in our body and also it’s food sources. Minerals are elements found in food and are essential to life. For example, minerals are needed for heart and brain function, as well as the production of hormones and enzymes. There are lots of minerals but in this post I am just gonna discuss about few important minerals.

1. Sodium –

  • Responsible for regulating body water and electrolyte balance, nerve transmission and muscle contraction
  • Foods rich in sodium – animal foods, dairy and dairy products. Salt is the major source of sodium and also food made with added salt like processed and preserved foods.

2. Potassium –

  • Potassium aids in fluid and electrolyte balance and also important for the normal functioning of cells. It helps in the excretion of sodium and thus helps in reducing blood pressure and also protect us cardiovascular disease.
  • Foods rich in potassium – milk meat, tuna fish, legumes like beans, peas, lentil, fresh fruits and vegetables are all rich in potassium especially potatoes, banana, tomato, green leafy vegetables, citrus fruits, etc

3. Magnesium –

  • Magnesium is present in all human tissues, especially in bone. It is responsible for the activation of many enzymes and for parathyroid hormone secretion which is required for bone metabolism. Apart from this it is also needed for muscle and nerve function. It also plays an important role for the health of the immune system. Mg also helps in regulating blood pressure.
  • Foods rich in magnesium – nuts and seeds, dairy products, green leafy vegetables, potatoes, soybean, whole wheat, quinoa, seafood and chocolates.

4. Calcium

  • Necessary for proper structure and function of bones and teeth. Only when you have sufficient amount of calcium bones will be strong and you can everything from standing, walking or running. It plays a vital role in transforming the signals via nerve, muscle contraction and also assist in blood clotting. It is also required for immune system functioning.
  • Foods rich in calcium – milk and milk products, green leafy vegetables, fish which are are with bone like sardines, etc.

5. Phosphorus –

  • The main function of phosphorus is in the formation of bones and teeth. It plays an important role in how the body uses carbs and fat and also needed for the body to make protein for growth and development. It aids in nerve function, muscle contraction and acid-base balance.
  • Foods rich in phosphorus – meat, fish, poultry,eggs, milk and milk products, nuts, beans and lentils.

6. Copper

  • Copper aids in iron absorption and also for the formation of hemoglobin. It is a part of many enzymes and thus helps in energy metabolism. It helps in the formation of collagen and hence plays an vital role in the healthy of bone and connective tissue. It also acts as antioxidant and helps to keep nerve and immune system healthy.
  • Foods rich in copper – organ meat especially liver, oyster, legumes, whole grains, potatoes, green leafy vegetables, nuts and seeds, dark chocolate and also in drinking water.

7. Iron

  • Iron is important for the formation of RBC which transfers oxygen around the body. Iron is also involved in energy production and muscle activities. It boosts the immune system and also aids in cognitive function. Iron also has a role in thyroid function.
  • Foods rich in iron – Liver and other organ meats, seafoods, egg yolk, tofu, beans, quinoa, spinach, broccoli, peas, beetroot, green leafy vegetables, strawberries, pomegranates, apple, watermelon, banana, pumpkin seeds, dates, raisins, dried apricots.

8. Zinc

  • Zinc is vital for a healthy immune system, DNA synthesis, metabolism and growth. It also has an important functioning in taste perception, wound healing, normal fetal development, production of sperm and sexual maturation.
  • Foods rich in Zinc – oysters, meat, poultry, seafood, beans, nuts and whole grains.

9. Selenium

  • Selenium acts as a powerful antioxidant and boosts immune system. It has a role in thyroid function and may help boost fertility. It helps to protect against cancers, heart disease and bacteria & fungal infection. It also has to protect against stroke.
  • Foods rich in selenium – chicken, pork, beef, turkey, fish, shellfish, peas, potatoes, broccoli, barley, and nuts especially Brazil nuts.

10. Iodine

  • The body needs iodine to make thyroid hormone which controls body’s metabolism and other important functions. Iodine has a role for the proper development of bone and brain during pregnancy and infancy. It also has a role in improving cognitive function.
  • Foods rich in Iodine – fish, egg, turkey, dairy products, Lima beans, strawberries, banana, blackberry, kiwi, raisin, apricot, dates and iodized salt.

Eat healthy to live healthy!!!!

18 Easy to follow tips to reduce weight

Not able to follow your diet for a longer period? Can’t stick on to “fancy diets”? Not losing your weight in spite of following a strict diet? Not anymore!!!!! Diet should be the one which you can follow everyday. If you go for fancy diets like keto/GM/paleo/fruit diet, 100% sure no one would be able to stick on to it for a longer period. When you leave that and come to your routine meals you will regain the lost weight. Here I am gonna discuss on some of the easy ways which everyone one could follow and reduce weight.

1. Know your BMI – Before you start dieting you need to know your BMI or ideal weight. So that you will know how much weight you have to lose. To be healthy you have to be in normal BMI. If you go below that you may face health issues. To calculate your BMI, there are so many BMI calculators available online or you can use this formula – weight in kg divided by the square of height in meter. If you are in the range between 18.5-24.9, well good it is the normal range. If not you must diet until you reach this goal. Another simple way to know your ideal weight is to minus 100 from your height for male and for female minus 110 from your height.

2. Eat a balanced but a low calorie diet – Balanced diet is always the healthiest diet. As I discussed in my previous posts our body needs various nutrients and each has its own role in the body. So you must not cut down a nutrient completely from your diet, as carbs in keto diet. Instead you can lower the intake. For weight loss a sedentary active person can consume a diet of 800-1000 k calorie. Once you reach your BMI, you can follow 1200k calories. Always your focus should be to eat to meet your requirements and not to fill your tummy.

3. Count your calories – Now you will know to lose weight you have to follow 800-100k calories. But how will you know that you eat only these much of calories?? To know how much calories you eat everyday, you need to download a calorie counter. Calorie counter is available in the play store. Enter all that you eat right from your bed coffee. If you add a spoon of sugar/honey to coffee or a spoon of oil/ghee/butter to dosa, add that in calculator and count your calories. Even if you eat a piece of chips or a bite of chocolate or cake, count the calories. Manage to maintain your day’s calories to be around 800-1000k calories. In case if your breakfast calories is around 300k calories and lunch is 300k calories, then the remaining should be from your dinner. In case if you eat a pizza or a cake in the evening, then you will meet your whole day’s calories. In that case you have to fast for your dinner.

4. Eat unrefined cereals instead of refined – When choosing your cereals it’s always better to choose whole grains instead of refined. Whole grains not only provide glucose but also fibre, vitamins and minerals. When you eat a fibre rich cereal you get satiety soon and you tend to eat lesser portion. Hence the calorie consumed will be less. Example for refined products substitutes –

  • White rice –> Brown rice/red rice
  • White bread –> Brown bread
  • Maidha –> Wheat
  • White poha –> Red poha
  • Vermicelli –> Ragi vermicelli
  • Rice –> Millets
  • White sugar –> brown sugar/honey/jaggery/date syrup
  • Wheat flour –> Multigrain flour

5. Add more fibre to your diet – Adding more amount of fibre which is a calorie deficit food in the diet reduces appetite, decreases hunger and makes you feel full sooner and thus helps in consuming lesser amount of calories. Whole grains, pulses, fruits and vegetables are the rich sources of fibre. For example, if you make kichadi for your breakfast 75% of it should be vegetables and the rest 25% should only be your cereal. Similarly for lunch, it must be 1/2 cup of brown rice and 1 cup of veggies.

Fruit in the raw form only contains fibre and through juice you will not get your fibre. So to lose weight you only have to eat a raw fruit and not juice.

6. Choose low calorie veggies – When it comes to vegetables choose the one which has lower calories. Green leafy vegetables, brinjals, lady’s finger, cruciferous vegetables like cauliflower, cabbage, turnip, radish, tomato, pumpkin, gourd family vegetables like bottle gourd, ash gourd, bitter gourd, snake gourd, etc, are all low calorie vegetables. Veggies like beetroot, plantain, potatoes, sweet potatoes, yam are all high in calories. If you want to eat potatoes/ sweet potato then make it your main meal. Say for example, instead of dosa or idli you can have baked potato as your main meal.

7. Eat more of protein – Eating a protein rich food is an simple and easy way to lose weight. It increases metabolism to burn more amount of fat and also protein helps to keep you full for a longer period and thus helps you to eat less. Starting your day with 3-4 boiled eggs for breakfast helps you to eat lesser food for that whole day.

8. Drink skimmed or diluted milk – Milk has high amount of saturated fat but at the same time it also contains most of the vital nutrients. So you cannot avoid milk in your diet. Instead you can opt for skimmed milk which has no or low fat in it or another easy way is to dilute the milk with water. To lose weight it is advised not to add any powders like horlicks, boost, complan, health mix etc because these products give you more calories.

9. Avoid white sugar – If you are really bothered about loosing your weight and being fit then you have to sacrifice certain things. First thing in that list is white sugar. White sugar is a food which doesn’t contain any nutrient. It only increases your calories and make you to gain weight. If you really can’t drink your tea/coffee without the sweet taste then instead of white sugar try honey, date syrup, jaggery or brown sugar. Even these foods are an extra calories but along with calories they also provide certain nutrients. To lose weight it’s better that you don’t take sugar in any form.

10. Avoid oily foods – Avoid oil, ghee, butter and fried foods in any form. Whatever the oil let it be olive oil or coconut oil everything is gonna give you the same 9k calorie. Hence stop believing in false advertisements which says that so and so oil aids in weight loss.

11. Stop purchasing high calorie foods – Avoid buying unhealthy high calorie snacks, junk foods, bakery items, biscuits, chocolates, etc. Only when it is at your home you will get the temptation to eat it. One way to avoid the temptation is not to buy those products. If those products are not infront of your eyes you will not get the thought of eating unhealthy high calorie foods.

12. When hungry eat healthy snacks – Instead of high calorie snacks fill your dinning table with fruits, nuts and seeds. Whenever you feel hungry you can eat these foods. They are low in calories but high in lots of nutrients.

13. Use a smaller plate – When you use a small plate you tend to eat lesser portion. In a small plate, smaller potion itself fills the plate and ultimately you end up eating fewer calories. This is a simple way to cheat your brain to control your portion size.

14. Increase the metabolism – Increasing the metabolism will increase the expenditure of calories and more amount of fat will be burned. Ways to increase your metabolism are – 1. Drink hot/cold water whenever possible 2. Drink green tea in the empty stomach or before exercise 3. Eat spicy foods 4. Add plenty of protein in each meal 5. Do high intensity workout.

15. Chew more slowly – Chewing food more slowly will help you to eat fewer calories. It not only makes you to eat fewer calories but also helps in the production of hormones linked to weight loss.

16. Get enough sleep – Lack of sleep is linked to increase in obesity. It is because people who do not get proper sleep will have increase in hunger hormone and decrease in fullness hormone because of which they will feel more hunger. So if you are focused to lose weight then have a good sleep cycle. Sleep early and also for 7-8hrs.

17. Try to fast– Initially when you start exercising or dieting you will lose weight but there will be a point in which you neither lose nor gain weight. To break that plateau, fasting is a good option. People who do not have acidity or gastritis problem should only opt for fasting. During fasting the body will try to derive energy for it’s activity by burning the stored fat. Fasting will also increase the metabolism to burn more fat. 18 -20hrs fasting is ideal for weight loss.

18. Sweat it out – Dieting is alone not enough for weight loss. You have to exercise for better effect. Sweat is the sign of burning calories. So work out until you sweat it out. If you are fed up of with the regular exercises then follow these simple steps. First step is to stop sitting for hours and hours in the same place. Make it a habit to get up from the chair for every 1hr and jump for 10 times or run around your home or do squat or push ups. Standing burns more fat when compared with sitting. So stand for short periods to break up the length of sitting down.

Eat healthy to live healthy!!!

5 simple ways to increase immunity

All of us are obsessed to live a healthy life free from falling sick. Especially in the current situation each one of us have to protect ourselves from getting affected by covid19. Cold, flu and other diseases occur only when our body’s immune system gets weakened. If your immune system is healthy enough then your own body can protect you from the invading microbes and you neither have to go to a physician nor take medication. Here I am gonna discuss some of the ways in which you can increase your immunity.

Nutrition – First let’s start off with nutrients that enhances immune system. Nutrients like vitamin A, B6, B12, C, D, zinc, selenium and iron helps to increase immunity. So your daily diet must contain foods that are rich in these nutrients.To know more about vitamins in detail and it’s food sources you can refer my previous posts https://nutridietary.health.blog/2020/08/29/know-your-nutrients-part-1-fat-soluble-vitamins/ and https://nutridietary.health.blog/2020/09/05/know-your-nutrients-part-2-water-soluble-vitamins/

Minerals like zinc, selenium and iron are important to keep your immune system stronger. Try to incorporate anyone of the best food source of these minerals in your diet. Here is list of the foods which are rich in these minerals.

Zinc – meat, legumes like chickpeas, beans, lentils, etc, nuts and seeds like hemp, pumpkin, sesame seeds, etc, egg, dairy products and certain vegetables like potatoes.

Selenium – nuts like Brazil and cashew, eggs, dairy products, fish, chicken, legumes, brown rice, fruits like banana.

Iron – Liver and other organ meats, seafoods, tofu, beans, quinoa, spinach, broccoli, peas, beetroot, green leafy vegetables, strawberries, pomegranates, apple, watermelon, banana, pumpkin seeds, dates, raisins, dried apricots.

Most of you might be aware about the micronutrients which help to boost our immunity, but more than these micronutrients protein plays the major role. All the tissues and organs are made up of protein and so the immune system. Protein is like the engine and micronutrients are like the fuel, without engine there would be no use for fuel. Similarly, if the body has sufficient amount of these micronutrients but if it lacks protein, then there would be no effect of these nutrients on immunity. This makes protein to play an important role in immune function. To know about the foods which are good sources of protein you can refer my previous post https://nutridietary.health.blog/2020/08/22/a-guide-on-what-should-you-eat-for-a-healthy-living/

Probiotics and prebiotics – 70-80% of immune tissue are found in our gut. This makes our immunity to be strongly dependent on digestive system. When you maintain a good gut then the chances for microbes from food or water to latch on is less. Probiotics are good bacteria and prebiotics are foods that help in the growth of good bacteria. They both helps in maintaining the health of the gut. Curd, buttermilk, cheese, pickles, kimchi (fermented vegetables) are the best natural probiotic foods. Natural prebiotic foods include fibre rich fruits and vegetables among which apple, banana, garlic and onion are the best source and also barley, oats, flax seed and wheat bran.

Fruits and vegetables – Fruits and vegetables are a good source of immunonutrients like vitamin C, vitamin A and vitamin E. As discussed earlier these are the important nutrients which help to boost immunity. Apart from immunonutrients, fruits and vegetables are also rich in antioxidant. Increasing antioxidant in diet can help suppress and fight viruses along with inflammation and bacteria. Studies have found that consuming 5-6 fruits and vegetables a day can significantly increase the antibody response. Eating colourful fruits and vegetables keeps the doctor away.

Water – Not only nutrients but also water has major role in our defense system. It’s necessary to stay hydrated because vitamin C and B needs water for it’s metabolism and also water is needed for the production of lymph which carries WBC. Water recommendation depends on the activity level and humidity in which the person lives. To stay hydrated you need to take a minimum of 2-3 litres of water per day.

Sleep – I don’t know how many of you are aware that most important functions in our body takes place only during the time you sleep. Most of the hormones and the substances that help to fight against infections are secreted during this sleep period. Body repairs all the wear and tear tissues during the sleep period and prepares the body for the next day activity. Hence it is necessary to have a enough and sound sleep without any disturbances for atleast 7-8 hrs.

To boost your immunity it is important to give equal importance to diet, water, sleep and also exercise. Everything should go hand in hand. When you choose your food make sure that it is not only tasty but also it has multiple nutrients in it. Whenever possible drink water don’t wait for the body to give you signals like dry lips and throat. Get enough sleep. For that it doesn’t mean that you can go to bed by 1 am and sleep for 8 hrs. For a healthy living you have to sleep early around 9 -10pm. As the proverb says, ‘Early to bed and early to rise makes a man healthy’. And last but not the least, make time to move your body actively for atleast 30mins a day.

Guys, I guess this info would be useful for you to boost your immunity and stay healthy. Follow these simple ideas and prepare your body to fight against the virus. Please leave your feedback in the comment section and also I would like to hear your suggestion on what topic to be discussed in my blog.

Eat healthy to live healthy!!!!!

Know your nutrients -Part 2 (water soluble vitamins)

Hi guys, this is the continuation of my previous post https://nutridietary.health.blog/2020/08/29/know-your-nutrients-part-1-fat-soluble-vitamins/. In this post I am gonna discuss on water soluble vitamins.

Water soluble vitamins

Water soluble vitamins include vitamin B and vitamin C. The difference between water soluble and fat soluble vitamins is that fat soluble vitamins require fat for digestion and absorption, but whereas water soluble vitamins require water for digestion and absorption.

Vitamin C

I guess because of the current situation everybody would be aware about this nutrient. The first thing that comes to mind when you hear about this vitamin is that it helps to increase immunity. It not only increases immunity but also has various other functions and they are as follows

  • Vitamin C increase the immunity by stimulating the activity of WBC and protects us from infections
  • It also helps in wound healing
  • It acts a powerful antioxidant and thus protects the body from developing various diseases like cancer, cardiovascular disease, cataract, etc.
  • It is required for the formation of collagen, a substance required for the health and repair of various tissues like skin, bone, blood vessels, ligaments and teeth.
  • Iron gets absorbed better in the presence of vitamin c. People who have anemia or low hemoglobin are advised to take iron along with vitamin c for increased absorption.
  • Vitamin C is also found to decrease blood pressure.
  • Vitamin c have been found to lower uric acid and reduce the risk gout.

I just wanna clarify that, I have heard people confusing vitamin c with calcium. They both are completely different and each have separate functions. Role of calcium is strengthening the bone and its rich sources are dairy products but the role of vitamin C is increasing the immunity and it’s rich sources include citric acid foods.

What would happen if you don’t get enough of vitamin C?

When the body starts to lack vitamin c, collagen cannot be formed. This makes various tissues to start to break down and the health of the tissues will be affected. If this continues for more than 3 months then it will lead to a condition called Scurvy. This will be characterized by skin spots caused by bleeding from blood vessels, swelling or bleeding of gums, loss of teeth and poor wound healing.

The other symptoms that occur because of vitamin c deficiency are tiredness, weakness and prone to infections.

Foods rich in vitamin C

Fruits especially citrus fruits are the best source of vitamin C. Citrus fruits include lemon, sweet lime, orange, kiwi,. Other sources includes strawberries, bell pepper, pineapple, papaya, watermelon, tomatoes and cruciferous vegetables like cabbage, cauliflower, broccoli, Brussel sprouts and white potatoes.

Vitamin B

The B group vitamins are a group of eight water soluble vitamins essential for metabolic process. They help the body to convert food into energy, create new blood cells, maintain healthy skin cells, brain cells and other body tissues.

Vitamin B1 (thiamin), vitamin B2 (Riboflavin), vitamin B3 (niacin) and Pantothenic acid are essential for converting food into energy. So if a person feels tired and fatigue it means he/she lacks vitamin B. Apart from the production of energy it is also involved in creating certain neurotransmitters and synthesizing certain hormones.

Vitamin B6 is useful for energy metabolism, brain function and increase immunity. Vitamin B7 helps with hair, nail and skin.

Folic acid, an important B vitamin is important for the formation of healthy red blood cells and is critical during periods of rapid growth, such as pregnancy and fetal development. Vitamin B12 is also needed to form red blood cells and DNA. It is also a key player in the development and function of brain and nerve cells.

What would happen if your body lacks vitamin B?

Main symptoms of B vitamins include tiredness, fatigue, loss of sensation, headache, muscle loss, swelling in and around the mouth and tongue

B1 deficiency can lead to beriberi which causes muscle loss and diminished feeling in the hands and feet. Symptoms of B2 deficiency are cracked lips, sore throat, swelling of mouth and tongue. B3 deficiency causes pellagra, in which symptoms may be dermatitis, dehydration and diarrhea. Deficiency of vitamin B6, Folic acid and B12 causes anaemia. Deficiency of folic acid during pregnancy causes neural tube disorders in the growing fetus.

Biotin deficiency causes thinning of hair, skin rashes and brittle nails. People who are beauty conscious should try to maintain your biotin levels normal.

Foods rich in Vitamin B

Vitamin B1 – whole grains, legumes, nuts and seeds.

Vitamin B2 – dairy products, eggs, almond, spinach, salmon, fortified cereals and bread.

Vitamin B3– poultry, fish, brown rice, nuts, seeds, legumes, red meat (beef, pork, liver) fortified cereals and bread

Pantothenic acid – fortified cereals, organ meats, avacadoes, nuts and seeds, egg, potatoes, mushrooms.

Pyridoxine – fortified cereals, salmon, tuna, Poultry, chickpeas, green leafy vegetables, banana, papaya and orange

Biotin – egg, salmon, nuts and seeds, salmon, avocado

Folic acid – Dark Green leafy vegetables, sunflower seeds, fresh fruits, whole grains, egg, seafood, peanut, beans.

Vitamin B12– Non – vegetarian foods and dairy products. Animals foods are the best sources of B12. So people who are in Vegan diet must be conscious about their vitamin B12 levels because they are at the risk of developing vitamin B12 deficiency. The only vegetarian source of B12 is fermented products like rice.

If you haven’t seen my previous posts please do read and share your comments. Links for my previous posts are –

Know your nutrients – Part 1 (Fat soluble vitamins)

In my previous post https://nutridietary.health.blog/2020/08/22/a-guide-on-what-should-you-eat-for-a-healthy-living/ we saw about the food groups and the nutrients that these food group provide us. Now the questions arise – why do we need these nutrients ? What does it do to our body? What would happen if you don’t get the required amount? To know the answers read the post till the end.

Nutrients generally fall in 2 categories – micro and macro nutrients. As the name says micro is required in small amount and macro is required in large amount. Macro nutrients include carbs, protein and fat. Micronutrients include vitamins and minerals. Vitamins are further classified as fat and water soluble vitamins.

Fat soluble vitamins

Fat soluble vitamins are the vitamins that require fat for their digestion and absorption. It includes vitamin A, D, E and K.

Vitamin A

Vitamin A is a fat soluble vitamin that is naturally present in food and it is important for vision, immune system, reproduction, growth and development.

  • Main role of vitamin A is the formation of rhodopsin which helps us to see in dim light. This vitamin is essential for eye health.
  • It is also important for strengthening the bone and thus helps to prevent osteoporosis
  • It plays an important role in maintaining the immune system by helping in the formation of WBC. This WBC protects our body from the invasion of infections.
  • People who have family history of cancer can lower the risk of getting cancer by consuming vitamin A rich food.
  • Researches show that vitamin A controls the release of insulin into the blood and hence plays an important role in controlling diabetes.

What would happen if you don’t get enough of vitamin A?

If your body lacks vitamin A then you may get eye related problems like xeropthalmia or night blindness. It may affect growth and development in children and risk the growth of foetus in pregnant women. You may become prone to infections and can cause several health and skin disorders.

Foods rich in vitamin A

Foods that are rich in vitamin A include, green leafy vegetables, red yellow orange fruits and vegetables like orange, carrot, pumpkin, papaya, tomato, watermelon, mango, etc. It is also found in dairy products like milk, butter and cheese. Animal based foods which have vitamin A include egg, fish oils and lean meat.

Vitamin D

Vitamin D also called as a sunshine vitamin is an important vitamin that helps for the bone strength. Body can make its own vitamin D when the skin gets exposed to sunlight.

  • The main role of vitamin D is to help the body to absorb calcium and promote bone growth and provide strength to bone.
  • Apart from promoting bone growth it also helps in regulating the immune system and neuromuscular system.
  • It regulates insulin level and thus helps in managing diabetes.
  • Getting enough vitamin D also helps in protecting from heart disease, high blood pressure and infections.

What would happen if you don’t get enough of vitamin D?

Lack of vitamin D in the body can lead to bone pain, fatigue, muscle weakness, impaired wound healing, frequent infection, depression, pregnancy complications and frequent falls among elderly people.

Vitamin D deficiency generally occurs in obese individuals, elderly people and person with kidney and liver disease.

Foods rich in vitamin D

Getting sufficient sunlight is the best way to help the body produce sufficient amount of vitamin D. Food sources of vitamin D include fatty fishes (salmon, tuna and mackerel), Egg yolks, cheese, mushrooms and certain vitamin D fortified cereals,oil, etc.

Vitamin E

Vitamin E, a fat soluble vitamin is important for vision, reproduction, and health of blood, brain,heart and skin.

  • Vitamin E is a powerful antioxidant. Like how rust develops on a bike and damages it, in our body free radicals damages the cell line of the organ and causes various disease including cancer, kidney disease,etc. This vitamin helps in scavenging and preventing the formation of free radicals and protects the cell from damage.
  • It also enhances immune system and prevents the body from invasion of microorganisms.
  • It prevents the formation of clots in heart arteries.
  • Vitamin E acts as moisturiser for skin and also protects the skin from itching and other infections.
  • Studies have shown that taking vitamin E can delay the process of aging.

What would happen if you don’t get enough of vitamin E?

Vitamin E deficiency is rare in healthy people. It is seen only in individuals who cannot digest or absorb fat properly. When body lacks vitamin E, nerves and muscle gets damaged which leads to loss of feelings in the arm, body movements and control. Another sign of deficiency is weekend immune system.

Food sources of vitamin E

Vitamin E is found in plant based oils like sunflower, safflower, soybean oil, nuts like almond, peanut and seeds like sunflower seeds , fruits like mango, avocado and vegetables like pumpkin, red bell pepper, asparagus, spinach, etc.

Vitamin K

Vitamin K helps to make various protein required for clotting of blood and the building of bones. Vitamin K is found in most of the organs like liver, brain, heart, pancreas and bone.

  • Vitamin K supports the maintenance of strong bones, improves bone density and decreases the risk of fractures.
  • Vitamin K may help keep blood pressure lower by preventing mineralization, where minerals build up in the arteries. This enables the heart to pump blood freely through the body.
  • Adequate intake of vitamin K have also found to reduce the risk of stroke.

What happens if you don’t get enough vitamin K?

The main symptom of vitamin K deficiency is excessive bleeding. Vitamin K is the nutrient that is required for the formation of blood clot. So, if a person who has low level of vitamin K have any cut or wound he/she would face excessive bleeding. Vitamin K is also essential for bone metabolism. People with low vitamin K can easily be affected by osteoporosis or osteopenia.

Foods rich in vitamin K

Vitamin K is a fat-soluble vitamin that comes in two forms. The main type is called phylloquinone (k1), found in dark green leafy vegetables like kale, spring onions, cabbage, spinach,etc The other type, menaquinones (k2), are found in some animal foods like meat, Egg, dairy products and also fermented products like cheese, etc. Menaquinones can also be produced by bacteria in the human intestine. 

Since it is going too big I don’t want to bore you guys. So I thought I would discuss on water soluble vitamins in my next post. So wait till next saturday to know about vitamin B and vitamin C, the vitamin that have gained more importance in the recent times

Eat healthy to live healthy!!!

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