Do you want to maintain a balanced diet? Read on what to do

Do you want to maintain a balanced diet? Read on what to do

Do you want to maintain a balanced diet? Read on what to do

Your everyday food choices affect your present and future health.  Good nutrition plays a crucial role in the maintenance of a healthy lifestyle.  Most of the nutritionists also recommend eating a balanced diet for staying fit & healthy. But there is no exact definition of a balanced diet. It does not include a single type of food. Instead, a balanced diet is a diet that contains several types of foods in various quantities to fulfill the requirement of the body for essential nutrients like calories, proteins, minerals, and vitamins. It’s a diet that includes a healthy mix of proteins, carbohydrates, calcium, fat, and minerals.

What are the benefits of a balanced diet?

Having a balanced diet provides a lot many health advantages such as:

  • Boosts the energy and improves the functioning of the body.
  • Meets the nutritional requirement of the body.
  • Helps in controlling certain diseases such as diabetes, cancer, and heart diseases.
  • Better management of illness.
  • Helps in controlling weight.
  • Maintenance of cells and tissues.
  • Reduces body fat.
  • Improves the body’s immunity power to fight against diseases.
  • Keeps the mind active.

 It’s not difficult to create healthy eating habits.  You can begin by incorporating small changes in your eating habits. A healthy balanced diet contains nutrients like vitamins, minerals, carbohydrates, and proteins.  Consuming a variety of foods from several groups like fruits, vegetables, dairy products, and protein foods can fulfill the body’s need for these nutrients.

How to maintain a healthy diet & Lifestyle?

  • Avoid skipping any meal as it reduces the metabolic rate. Instead, you should fix your daily meals and try to stick to it.
  • Focus on eating healthy foods instead of increasing your calories.
  • Don’t eat if you feel like you’re full. Limit the consumption only to the percentage you need.
  • Include a variety of foods in your diet instead of a single food.
  • Include more amount of protein instead of starch.
  • Use whole grains like millets, brown rice, and cereals.
  • Keep a note of the salt and sugar consumption you take.
  • Avoid eating unhealthy and processed food.
  • Do away with the extra fat before cooking the food.
  • Focus on calcium and mineral intake. If your meals do not possess enough amount of calcium and mineral, consider taking supplements for the same.
  • Drink enough amount of water. It removes the toxins from your body and detoxifies it.
  • Control the intake of stimulants like alcohol, caffeine, etc.
  • Do proper exercise and physical activity. Exercise helps the muscles to absorb the nutrition.

It can be said that a healthy and balanced diet along with exercise, good sleep, and a healthy lifestyle can prove to be beneficial for your health both in short-run and long run.  So, it’s important to eat a well-balanced diet as it provides the body with essential nutrients. It also minimizes the chances of diseases, infections, and fatigue.  Also, a balanced diet reduces the growth and developmental problems.   

Eating plant based diet to reduce heart diseases

Eating plant based diet to reduce heart diseases

Eating plant based diet to reduce heart diseases

Do you want to reduce the risk of heart diseases? Recent research says that consuming plant-based foods can boost your heart health.  The new study states that eating plant-based and protein-rich diet reduces the risks of heart diseases. Pioneering studies show that plant-based diet combined with a healthy lifestyle, and daily exercise can prevent heart and cardiovascular diseases.

 It has been found out that plant-based foods also reduce weight and cholesterol. But it’s not that all the plant-based diet has the same effect when it comes to reducing heart diseases. The diets that have low sulfur amino acids are more effective at minimizing the risk of heart diseases. Sulfur Amino acids play a vital role in metabolism and health. Protein-rich foods such as meat, nuts, soy, and nuts contain a good amount of sulfur amino acids.

The quality of plant foods needs to be focused upon for increased protection. The consumption of plant foods should also be reduced.

What type of plant-based diet you should eat?

The plant-based diets that are related to heart benefits should be given preference. Such food items include whole grains, fruits, vegetables, nuts, and healthy oils. One of the best diets is the Mediterranean diet that is rich in fiber, minerals, and vitamins. It helps in lowering blood pressure and bad cholesterol along with reducing the chances of diabetes and controlling weight.

However, along with the plant-based diet, it’s also important to analyze the sources of these foods as well. For instance, you may feel that it’s good to eat white rice, for the reason that it is a plant-based food. But these foods are devoid of the essential nutrients as they are highly processed. Such foods can lead to overeating as they increase the blood sugar level.

What are the other ways of minimizing the risk of heart diseases?

 Apart from consuming a healthy plant-based diet, there are several other ways of reducing the risk of cardiometabolic diseases.

  • Keep a check on your weight: You should keep a regular check on your weight. Try to keep your body mass index according to the recommended level.
  • Do regular workout: It is recommended to do regular moderate-intensity exercise for at least 120 minutes a week.
  • Get a regular check-up:  It’s not essential that if you have obesity or diabetes, there are more chances of heart diseases. Although, you may look healthy but deep inside there might be something amiss. You should get your regular check-up done including your blood sugar level, cholesterol, and blood pressure.

 In a nutshell, it can be said that you don’t have to turn yourself into a vegetarian to get the maximum benefits. Instead, you should focus on consuming the right plants and doing away with unhealthy foodstuff. Initially, you should begin by making small changes in your diet. Focus on minimizing the intake of animal products, potentially minimizing the risks of heart diseases. It’s also a good idea to practice regular exercise, avoid alcohol, and monitor your health on a regular basis.

 

Want to boost keratin in your body? Read on for keratin Rich foods

Want to boost keratin in your body? Read on for keratin Rich foods

Want to boost keratin in your body? Read on for keratin Rich foods

Keratin is one of the important proteins that help in strengthening your hairs, nails, and skin.  Although there aren’t any foods that are specifically rich in keratin but there are certain kinds of minerals, vitamins, and proteins that can strengthen the production of Keratin in the body, thus helping in improving the structure of the skin and strengthening the growth of nails and hairs.

Although consuming keratin supplements can help in preventing hair loss, and stimulate the growth of nails and improves skin, but there are several nutritious foods that help in the production and regulation of keratin.

Foods rich in Keratin

There are no specific foods that are good sources of keratin; instead, there are various subgroups that can help in fulfilling the keratin requirements of the body.

Protein-rich foods

Protein comprises of amino acids that are essential for the various body functions, one being the production of keratin.  Eating rich protein foods like Red meat, chicken, eggs, yogurt, milk, etc can boost the keratin. The protein-rich vegetable includes beans, nuts, and nut butters.

Sulfurous foods

Keratin consists of sulfur-rich amino acids; hence intake of protein-rich foods and vegetables such as eggs, beans, meat, onions, cabbage, and Brussels sprouts can stimulate the production of keratin in the body.

Biotin rich foods

Biotin is essential for the metabolism of amino acids and for strengthening the nails and hairs. The rich sources of biotin include nuts, cauliflower, whole grains, and mushrooms.  Boiled eggs yolk is also a good source of biotin.

Vitamin A Rich foods

Vitamin A helps in the synthesis of keratin. So, the foods rich in vitamin A can be a good source of keratin. Fruits such as oranges and vegetables such as sweet potato, raw carrots, pumpkin, and spinach are rich in vitamin A.

Foods rich in vitamin D

Vitamin D is considered to be an important part of increasing keratin production in the body.  The good sources of vitamin D are raw milk, mushroom, eggs, and oatmeal.

Omega 3 fatty acids

Omega 3 fatty acids help in the production of keratin in the body.  So, they can be added to the diet if you wish to fortify keratin. Fish products like salmon, tuna, and trout are high in omega 3.

Foods rich in Zinc

Zinc-rich foods are also considered to be good sources of keratin. It will be beneficial if you include them in your diet.  Rich sources of zinc are pork, turkey, wheat germ, peanut butter, and chickpeas. Zinc also helps in the growth of the hairs and tissues.

In a nutshell, it can be said that adding keratin boosting foods to your diet can help you to keep your hairs and nails strong. Since, keratin is considered to be a building block of hairs and nails, so consuming foods that increase the production of keratin will prove to be beneficial.  Some of the ingredients that can help in boosting hair growth are vitamin B5, Vitamin B6, Vitamin B 12, Minerals, Folic acid, and Biotin.  Hence, eating a variety of foods and vegetables can boost the keratin production in your body.

Does vitamin D reduces the risk of Covid-19?

Does vitamin D reduces the risk of Covid-19?

Does vitamin D reduces the risk of Covid-19?

Vitamin D plays a crucial role in our body. This fat-soluble nutrient helps in improving the immune system. This has raised the eyebrows as to whether Vitamin D can help in warding off the deadly virus or not. Researchers have found out that there is a deficiency of vitamin D in the individuals of the countries that reported high death rates as compared to the countries where the death rate is low. It can be said that a sufficient amount for vitamin D could increase the chances of survival from the Covid-19.

Read on to discover the effect of vitamin D on our immune system and how this nutrient may prevent respiratory diseases.

How does Vitamin D help in improving Immune health?

Vitamin D is crucial for immunity. It helps in the proper functioning of the immune system that is the shield of the body against the infections and bacteria. It’s a very important nutrient for maintaining the overall health of an individual. Vitamin D has rich anti-inflammatory properties that act as a defense against the infections.

The main source of vitamin D is sunlight. Vitamin D improves the immune cells that keep the body protected against pathogens. The deficiency of vitamin D increases the risk of respiratory diseases and infections. It also affects the functioning of the lungs.

Can vitamin D help in treating Covid 19?

With the rising interest in the Vitamin D since the spread of the virus, many people are curious to know whether Vitamin D nutrient can help in preventing the coronavirus or not.

Growing evidence supports that the intake of vitamin D supplements can help in reducing respiratory infections. A recent study has shown that Vitamin D supplements reduce the risk of acute respiratory diseases by 12%. Vitamin D also improves the “cytokine storm”. It helps in avoiding cytokine system, when the immune system is attacked by the own body cells. Cytokine system is the release of pro-inflammatory cytokins in an uncontrollable manner. It damages tissues and can also cause multiple organ failure.

Research states that vitamin D supplementation reduces the complications associated with cytokine storms. It may also minimize the chances of uncontrollable inflammation in the individuals who have been suffering from the Covid 19.

Although the research and investigations are still going on to know if Vitamin D could help in treating covid 19 or not, but it can be said that just taking Vitamin D supplements alone won’t protect you from the virus.  Moreover, deficiency of vitamin D may make you more vulnerable to the infections and could cause some serious covid-19 complications.

Vitamin D provides a lot of benefits to your health, including boosting the immune system. Taking a good amount of vitamin D may reduce the risk of respiratory infections among individuals. However, it should be remembered that there is no enough evidence to prove that vitamin D helps in reducing the risk of contacting covid-19. Although, its deficiency can cause problems and make you vulnerable to viruses, but it should also be noted that too much vitamin D may cause dehydration, vomiting, and mental confusion.  Hence you should supplement a balanced amount of vitamin D.

Immunity boosting tips during the Covid-19

Immunity boosting tips during the Covid-19

Immunity boosting tips during the Covid-19

A strong immune system is very significant especially during the Covid 19.  It’s because the immune system acts as a shield against the Covid 19 and can help you to stay safe during the pandemic.  The immune system safeguards you against the harmful bacteria that cause infections and viruses. Immune system produces antibodies that kill the pathogens. So it’s important that we focus on strengthening our immune system with supplements, nutritional foods, and by implementing healthy lifestyle changes.

Well, there is no special diet plan that can keep you safe from the Covid 19 apart from following adequate social distancing measures and proper hygiene standards.

How to keep your immune system healthy and strong?

Although wearing masks and sanitizing hands regularly is important but at the same time, its also crucial that we look for different ways to improve our natural immunity. A few of the tips that can help you to improve your immunity to fight the harmful virus are:
  • Get essential nutrients: For a strong immune system, you should focus on eating a healthy diet that comprises of fresh fruits, vegetables, and whole grains.  Eat different types of vegetables, especially green vegetables. Fruits and vegetables consist of essential nutrients like vitamin A and C that act as immunity boosters. Fruits such as ginger, citrus fruits, turmeric, etc. are well known for the immune-boosting properties.
  • Avoid taking stress: While most of the people are facing poor mental health due to the coronavirus, but it’s advisable to manage your stress as it can increase the vulnerability to the covid 19.
  • Do physical exercises: It is important to be physically active. Doing daily exercises can help to fight off the virus. So, you should do exercises that you enjoy doing. Initially, you can start slowly and then gradually you can increase the pace of exercises.
  • Follow a healthy sleeping routine: A healthy immune system is essential for fighting off infections.  An immune system that does not get an adequate amount of sleep won’t function properly. It is generally found that individuals who are deprived of sleep are more likely to catch infections. You should follow a strict sleep and wake up plan.
  • Good hygiene standards: The key to a strong immune system is the good hygiene standards.  You can safeguard yourself as well as others from the infection by following healthy hygiene standards such as regularly sanitizing hands, wearing masks, and avoiding going to crowded areas.

How can good nutrition help in boosting the immune system?

There are various nutrients that help in normal functioning of the immune system. So, having a healthy diet is very crucial for improving the functioning of the immune system. Some of the nutrients that are important for effective immune system are:

  • Copper
  • Iron
  • Zinc
  • Vitamin A, C, and D
  • Zinc

You should prefer eating a variety of foods for a healthy and balanced diet to keep your immune system healthy. It can prevent you from catching infections, bugs, and viruses. Moreover, protecting your immune system will help you to recover from illness in a quick time.  So, you should focus on adopting a healthier lifestyle comprising nutritious foods, daily exercise to make your immune system strong.

 

Healthy Nutrition to improve kidney function

Healthy Nutrition to improve kidney function

Improve Your Immune System

Healthy Nutrition to improve kidney function

The kidney is not the first thing on our list of priorities when it comes to healthy eating. But it turns out that we can improve kidney health with these simple foods in our diets. There are certain foods that will help you improve your kidney health. These are simple and everyday products that are easily available in the household. The inclusion of these products in your diet is a preventative measure to prevent a reduction in kidney failure.

Macrobiotic Health Trainer and Nutrition Specialist Shilpa Arora N.D. suggest consuming as much sodium as possible. “Salt intake should be limited in the diet. Less processed foods should be consumed, as they contain a lot of sodium and trans fats, for example, in the diet, etc. ” In addition, unhealthy kidneys have problems with phosphorus filtration, so a smaller amount of this mineral is recommended for a healthy kidney.

  • Apple

The most healthy snack at any time, that keeps doctors away, apples are also useful for protecting the kidneys. High pectin in apples helps reduce risk factors for kidney damage.

  • Berries

Berries are an excellent source of antioxidants and healthy nutrients. There are a number of berries that can be added to the diet to protect kidney health, such as strawberries, blueberries, cranberries, etc.

  • Citrus

If you want to maintain a healthy kidney, the more vitamin C, the better. Citrus fruits, such as oranges, lemons, contain this vital vitamin in abundance: “It has been shown that daily consumption of diluted lemon juice reduces the rate of stone formation.”

  • Cabbage

Cabbage, naturally, contains little sodium, which makes it an excellent vegetable for the prevention of kidney disease. It also contains a number of beneficial compounds and vitamins for overall well-being. The best way to eat cabbage is to cook it lightly to preserve its beneficial properties.

  • Sweet potato

The amount of vitamins and minerals found in sweet potatoes is great for eating at any time of the day. Their high fiber content breaks down even more slowly, making it ideal for weight loss.

  • Kale

Dark green leafy vegetables should be included in your diet to improve kidney health. Cabbage is one such superfood that is readily available and can be added due to its high content of vitamins and minerals.

  • Cauliflower

Cauliflower is one powerful vegetable that contains vitamin C, folate, and fiber. It can be boiled or even raw for maximum health benefits for the kidneys. Eating foods rich in water can be good for your health. “Celery, cucumber, bottled pumpkin, and watermelon are necessary for the health of the kidneys,” another drink recommended by the expert is coconut water. “Coconut water is extremely beneficial for the kidneys, as it contains a lot of potassium and helps to remove excess sodium.

Beverages that boost your heart health

Beverages that boost your heart health

Healthy Diet for Women

Beverages that boost your heart health

You probably know that proper nutrition can help keep your heart healthy, but did you know that what you drink can also keep your ticker in shape? Here are some of the heartiest drinks, backed by significant scientific research:

  • Coffee

Although this was once considered a vice, we now know that drinking coffee has many “health benefits”, including benefits for the cardiovascular system. The journal Circulation showed that people who drank three to five cups of coffee a day had a significantly lower risk of heart disease. Other studies have shown that moderate coffee consumption (about four cups per day) is also associated with a lower risk of stroke and heart failure.

Smart ways to enjoy: more is not necessarily better when it comes to coffee. Three to five cups per day show cardiac and other health benefits. In addition, some people feel nervous or may have trouble sleeping. Make sure you maintain healthy coffee by limiting the amount of cream high in saturated fat and sugar.

  • Red wine

In recent years, some studies have linked moderate alcohol consumption to a decrease in heart disease. Researchers believe that the compounds found in red wine, known as polyphenols, can help reduce inflammation and improve blood circulation.

If you drink alcohol, including red wine, do it in moderation. Moderate drinking means an average of one to two drinks per day for men and one drink per day for women. (One drink is 12 ounces of beer, 4 ounces of wine, 1.5 ounces of strong alcoholic beverages per 80 ounces or 1 ounce of strong alcoholic beverages per 100 ounces.) Men over 65 years of age should limit their alcohol consumption to no more than one drink per day. Age-related changes, including reduced ability to absorb alcohol, lead to an increased risk, regardless of gender.

  • Tea

There is much evidence that tea can help improve heart health.

This is because tea – green or black – is a good source of compounds known as catechins, which are part of a group of herbal chemicals called flavonoids. Studies show that flavonoids can help reduce inflammation and, in turn, reduce the accumulation of plaque inside the arteries.

Iced tea or hot tea is a healthy, non-nutritive drink unless you add cream or sugar. Black and green tea contains a moderate amount of caffeine – from 20 to 45 mg per cup of eight ounces. This is about half as much caffeine as in 8 ounces of coffee. If you are sensitive to caffeine, drink tea at the beginning of the day (before noon) and limit it to three cups or less.

  • 100% Concord grape juice

Would you like to drink wine to get heart health benefits? No problems! Dark purple Concord grapes in 100% grape juice provide strong plant polyphenols; in fact, 100% grape juice made from this particular grape has many of the same benefits as red wine and polyphenols and also promotes healthy blood circulation.

Concord grapes are hard to find fresh, but you can enjoy 100% grape juice made from this American superfruit all year long. He is delightful on his own, mixed with shelter as a spritzer or as a cocktail. One of my favorite ways to enjoy is Sangria from Concord Grape Virgo. It is delicious, easy to make, and perfect for any occasion.

How To Boost Your Immune System To Reduce The Chances Of Getting Infected By Covid-19?

How To Boost Your Immune System To Reduce The Chances Of Getting Infected By Covid-19?

natural healthy energy boosters

Covid- 19, commonly known as coronavirus, has posed imminent dangers to humanity.  It has affected a large number of people globally. However, it has been found that more men are vulnerable to the viruses compared to women. One of the potential reasons for this is the bad habits among men and their risky behavior. But the question that arises is what can help men in fighting the Covid-19 pandemic? Well, it’s none other than their own immune system. A strong immune system is essential for fighting the Covid- 19 pandemic. While maintaining hygiene standards is important, but improving your immunity is of paramount importance at this stage.

How To Boost Your Immune System?

If you have robust immunity, you’re less likely to get affected with virus. Hence, it has become very crucial for men to incorporate positive changes in the lifestyle to stay healthy and fight infections. The immune system can be improved with the natural diet as well as with the intake of supplements and immunity boosting foods. Here are some ways to make your immune system strong:

  • Improve your diet

Our diet plays a significant role in the maintenance of health and immunity. You should consume a diet that is low in carbohydrates to minimize the risk of high blood pressure and diabetes. To stay fit, you should focus on consuming a protein rich diet. Further, you should consume foods that are rich in antioxidants and essential vitamins.  Consuming certain foods such as mushrooms, tomatoes, green vegetables can help you to make your body strong against the infections.

Moreover, the intake of health supplements that are high sources of fatty acids can also be beneficial.  Some natural immunity health boosters include ginger, gooseberries, and turmeric.  There are several sorts of herbs such as garlic, black cumin etc. that can strengthen your immune system.

 

  • Get enough amount of sleep

 Don’t compromise on your sleep.  Take an adequate amount of sleep because it revitalizes your body. You should set up a schedule and stick to it everyday.  For a good hygiene and immunity system, you should sleep for around 7-8 hours. It’s because inadequate sleep may make you feel tired and may affect the body functions that can directly impact your immunity.

 

  • Keep yourself hydrated

 You should drink at least 7-10 glasses of water to keep yourself hydrated.  Drinking plenty of water removes waste from your body, prevent infections and make sure that your cells get the essential nutrients. It also helps in the proper functioning of the organs.

How To Boost Your Immune System
  • Regular exercise

 A daily exercise routine must be followed for an effective immune system.  People who do regular exercise are less likely to fall sick as compared to those who don’t.  Exercise helps in controlling body weight, reduces blood pressure and protects against a variety of diseases. It reduces the amount of toxins in the body. You should exercise for at least 30-45 minutes based on your energy level.  It’s a good time to follow a daily exercise routine. There are a number of you tube channels to guide you on various exercises based on your body type. It’s a crucial step in improving your immunity.

 Reduce stress

 The current time may have an impact on your mental wellbeing. The constant indoor stay and the growing stress due to the pandemic may deeply affect your mental health.  Moreover, stress reduces the functioning of the immune system and might negatively affect you.  You are likely to make bad decisions when you’re in stress. Hence, you should look for different ways to minimize the level of stress.

  • Do meditation

When you’re in stress, your body releases a hormone named cortisol that makes your body vulnerable to infections.  This may leave you full of anxiety. Hence, the best way to do away with the stress is to practice meditation and stay calm.

  • Don’t smoke or consume alcohol

Since Covid-19 is a respiratory disease, it damages the lungs.  It also affects breathing. Hence, individuals who are suffering from prior lung diseases are more susceptible to the virus. Smoking too much may result in the weakening of your lung capacity. It also destroys the cells of the respiratory tract that protect the body against viruses.  So, if you want to minimize the risk of getting infected by coronavirus, try quitting smoking.

  • Don’t travel unnecessarily

Avoid unnecessary travels.  Try to avoid traveling in public transport to reduce the risk of getting exposed to the virus.  If it’s important for you to travel, keep yourself protected by carrying a hand sanitizer and covering your mouth by mask. Sanitize your hand every time you touch the surface.

 Supplements and immunity boosting foods than make the immune system strong

The need of the time is to boost your immune system to fight against the virus.  Although, the above mentioned tips will help you to strengthen your immune system but there are certain supplements to boost your immune system. A few of the supplements and super foods that can help you in making your immune system strong are:

  • Zinc

 Zinc is an essential component of white blood cells that fight viruses and infections.  Deficiency of zinc in the body can make an individual more vulnerable to infections. Hence, it’s necessary to take an adequate amount of zinc.

  • Turmeric and Garlic

Curcumin, a compound that is found in turmeric improves the functioning of the immune system.  Similarly, garlic possesses anti-inflammatory and antibacterial properties that enhance the immunity.

  • Vitamin C

Vitamin C is the best nutrient to boost the immunity. It protects the body against flu and cold.  Being a strong antioxidant, it protects the body from the stress damages.  Vitamin C has significantly helped the individuals suffering from acute respiratory distress syndrome.

  • Elderberry

Elderberries are rich sources of phosphorous, iron, copper and vitamins.  The antibacterial properties of elderberries help in fighting against cold.

  • Vitamin D

Vitamin D protects against respiratory tract infections.  You should consume Vitamin D supplements to boost immunity.

Besides taking a nutritious diet and health supplements, you should also take proper precautions to fight against the Covid-19 by staying indoors, maintaining social distancing and avoiding unhealthy food.