Dt. Ankita Chowdhury

Everyone loves a thick luscious mane of hair, which is shown on television commercials. To be able to flick around shiny healthy locks, you may have tried the best shampoo brands, made frequent visits to the parlour and consulted the doctors several times. However, did you know that the best nutrition for your hair comes from the food you eat daily? Thinning hair, reduction in hairline, excessive hairfall resulting in an undesirable physical change, can be a major cause of frustration and low self esteem. Healthy and hygienic lifestyle, sufficient sleep, adequate water intake and exercises along with a balanced diet help to promote the growth of hair.

Important nutrients necessary to boost hair growth and volume:

1. Most of the hair is made of protein and therefore it is of utmost importance to include proteins in the diet. Protein cells are building blocks for hair and strengthen your locks.
2. Vitamin D leads to a healthy scalp and activates the growth of hair follicles.
3. Biotin (Vitamin B7) leads to the synthesis of an important hormone known as Keratin which forms the fibrous part of hair.
4. Inadequate Folic acid in the diet can cause a reduction in cell division and lead to premature greying of hair.
5. Vitamin A and C help to keep the scalp free of dandruff. They lead to the production of sebum that nourishes the hair strands and prevents split ends. Split ends can lead to the breakage of hair, eventually turning your precious mane into a rough, dull and unmanageable one.
6. Omega-3 fatty Acids improve blood circulation to the hair roots, promoting shine and health of hair.
7. Iron and Zinc prevent breakage and damage of hair. They contribute to strengthening of hair roots.

Some of the best food items recommended for maintaining healthy hair:

1. Carrots, Whole grains, Legumes and Lentils, leafy green vegetables, fruits: Carrots are rich sources of Vitamin A. Carrots have several advantageous effects on the human body, mostly showing remarkable improvement in eyesight and hair growth. Carrots can be eaten in a salad, boiled or lightly tossed in the pan in just a few drops of oil and beneficial spices for added flavour. Carrots can also be made into carrot juice and consumed on a regular basis. Vegetables, fruits and legumes are rich sources of iron, zinc; vitamins that are essential for hair maintenance.
2. Lean Meat and Eggs: Eggs and lean meat are rich sources of protein. Egg whites do a commendable job when it comes to promoting hair growth. Egg yolk and the egg whites are known to remarkably condition the hair and benefit damaged hair when mixed with a natural hair pack before shampooing it off. Egg protein is beneficial, whether consumed or applied externally. It must be made a vital inclusion in your diet.
3. Oatmeal: Known to have multiple benefits, it must make a way into your diet chart, if you are looking forward to healthy skin, hair and the perfect body weight. Oatmeal applied externally can condition and clean the hair, reducing itchiness of the scalp. Oatmeal consumed in breakfast daily can help to control hormonal imbalance that leads to excessive hair loss. It can also play an important role in controlling genetic alopecia.
4. Walnuts and Almonds: The “W” of Walnut can also stand for Wonder nut. This nut contains all the necessary vitamins that activate the hair follicles and increase the volume of hair. It contains, iron, zinc, Vitamins B9, B6 and B1, healthy fats and adequate protein. Almonds are as beneficial as Walnuts, containing all the basic important nutrients needed for your hair. A handful of walnuts and almonds daily will zealously guard your hair for a long, long time.
5. Green Tea and Dark Chocolates: Rich in anti-oxidants, green tea is beneficial both when consumed internally and applied externally. The hair can be washed with green tea to remove and prevent dandruff. Dark chocolates are also rich sources of anti-oxidants. Now that’s a delectable way towards healthy and happy hair.
6. Fish: Salmon, Mackerel, Oysters are excellent sources of Omega-3 Fatty Acids.

Garlic also known as lasun in hindi is a common ingredient in most of the Indian kitchen.It has numerous health properties.The sulphur-containing compound, Allicin, found in fresh, crushed or chewed garlic has anti-bacterial and anti-fungal properties.It also has antibiotic properties which help in keeping the digestive system clean by flushing out toxins. It helps build immunity against common cold and prevents heart ailments by clearing up blocked arteries. It is great for rejuvenation and healing of skin scars and gives a glow to the skin as it keeps digestion in top-shape.
It is used as a flavor booster in curries,soups, stir-fries, pizza toppings, pastas, grilling meat or can be used in the raw form for making chutneys and adding in salads.But out of all the best way is eating raw garlic which ensures that we get all the health benefits of them when taken on a regular basis.When we chew raw garlic it releases allicin which cannot be formed after heating.So eating raw garlic specially during monsoon will help u keep away from infection and will help boost your immunity.

Ginger also known as adrak is commonly used for cooking in India and other Asian countries.Its also widely used for medicinal purpose.During monsoon ginger comes as natural remedy for cold and flu,helps in digestion and is effective in avoiding stomach ache caused due to improper digestion. Ginger also reduces inflammation.It is available in fresh and dried, as ginger extract, ginger oil, capsules and lozenges.Its used to make gravies,soups,kadhas and our very own adrak wali chai.

Turmeric is a root which is used in our kitchen and lives widely in various forms.It is staple in all Indian Cooking and used to fix health problems in every Indian household.With its primary compound curcumin,it gives the dishes that lovely yellow tinge. 

This golden spice is known for its health benefits but because of some of its side effects, turmeric may not be worth taking for some people.And hence it is always better to speak with your doctor before you use turmeric to treat any health condition that you have.

Turmeric is available in the powder form which is used for cooking and supplements also available in the capsule form, but out of all raw turmeric is considered to be the most effective.

We often wander around spending huge amounts to look for solutions to our health problems. We seldom realize that we can find them in our own house in the simplest forms. Apple Cider Vinegar is one such ingredient that can be your rescuer from some of the most common and persistent health issues that we face today:

1. Keeps blood sugar in control: Studies show that people who suffer from type 2 diabetes and do not consume insulin can have lower glucose levels in the morning if they take two tablespoons of Apple Cider Vinegar before bed. Some studies also reveal that consumption of a mixture of this vinegar and water before having a carbohydrate-rich meal can lower sugar levels.
2. Helps in weight loss: The acetic acid present in the apple cider vinegar controls the appetite and in turn increases the metabolism of your body. Studies also state that the vinegar reacts with the body's process of digesting starch which ensures that not much calories enter the bloodstream.
3. Relieves you from a blocked nose: The potassium content in the vinegar helps to thin the mucus and the acetic acid in it kills the bacteria which cause the blockage. Consuming one teaspoon of the vinegar in a glass of water can be your way out from the sinus drainage.
4. Whitens Teeth: Apple cider vinegar would do the magic to you if you are having yellow and stained teeth. Before you brush your teeth, all you have to do is gargle your mouth with the vinegar. It helps kill the germs in your mouth and also banishes the stains on the teeth thus making them look whiter.
5. Helps fight dandruff: The acetic acid in the apple cider vinegar makes it a tough for the yeast causing dandruff to grow. Mix; cup of the vinegar in equal quantity of water and spray it on the scalp. Wrap a wet towel onto your head and leave it on for a minimum of 15 minutes before you wash off your hair.
6. Reduces Cholesterol: It is believed that Apple Cider Vinegar contains acetic acid which helps reduce bad cholesterol. Although most researches are carried out on rats and cannot be completely reliable when it comes to humans, certain Japanese study show that half an ounce of this vinegar each day resulted in lower cholesterol levels in people.

All in all, apple cider vinegar may not prove to be a complete cure to your health problems, but like they say, precaution is better than cure. And when have ever any home remedies caused one any harm? In case you have a concern or query you can always consult an expert & get answers to your questions!
 

A good diet and great nourishment during pregnancy, and enough of it is very important for your infant to develop and grow. You need to take around 300 or more calories every day than you did before you get pregnant. In spite of the fact that sickness and nausea during the initial couple of months of pregnancy can make this troublesome for some women, one should attempt to ingest a wholesome diet and take pre-birth vitamins.

Here are a few suggestions to keep you and your infant healthy-

1. Protein: The amino acids in protein are the building blocks of each cell in your and your child's body. High-protein foods likewise keep your craving under control by settling your glucose. Glucose is the reason you need to go for three servings (that is around 75 grams) of protein every day. Protein-rich food options are dal, pulses, soya beans, etc.
2. High fiber food: Pick foods high in fiber that are enhanced, for example, whole grain breads, oats, beans, rice, fruits, vegetables, and in addition foods grown from the ground. In spite of the fact that it is best to get your fiber from food, to get bone strength and better digestion. Vegetables like beets, broccoli, cabbage, tomatoes, spinach, corn, cauliflower, avocado and fruit like oranges, kiwis, papaya, berries, guava, bananas, apples, peaches, etc. are rich in fibre.
3. Vitamins and minerals: Ensure you are getting enough vitamins and minerals in your everyday diet while pregnant. You should take a pre-birth vitamin supplement to ensure you are reliably getting enough vitamins and minerals consistently. Your specialist can suggest an over-the-counter brand or prescribe pre-birth vitamins. The best way to ensure you get enough vitamins and minerals is to have a wide variety of fresh foods from the five food groups including whole grain breads and cereals, vegetables, fruit, meat, fish, poultry, eggs, nuts and legumes, and dairy products such as milk.
4. Calcium rich food: Eat and drink no less than four servings of dairy items and calcium-rich food a day to guarantee that you are getting 1000-1300 mg of calcium in your everyday diet during pregnancy. Foods such as yogurt, cheese, beans, lentils, almonds, leafy greens, and seeds like poppy, sesame, celery and chia seeds are rich sources of calcium.
5. Iron rich food: Eat no less than three servings of iron-rich food, for example, lean meats, spinach, beans, and breakfast cereal every day to guarantee you are getting 27 mg of iron everyday.
6. Iodine: While you're pregnant, you will require 220 micrograms of iodine a day to guarantee your infant's cerebrum and sensory system improvement. Consume milk and cheese.
7. Avocados: These are stacked with potassium, vitamin C and vitamin B6 (helps in tissue and mind development and also reduces morning sickness). Avocados are a delightful approach to get your vitamins. Spread some avocado on your toast in place of cheese or mayonnaise.

In today's posts lets see which foods we should have through the season to boost our immunity and enjoy the season.So start including these foods in your daily diet and feel the difference.

Today we going to talk about the other food items that we should be avoiding during monsoon.

-Chaat is a roadside snack we all love to eat. Chaat includes gol gappas, bhel puri, dahi puri,sev puri,papri chaat and many more.But having them from the roadside can be dangerous as chances of usage of contaminated water while making these snacks are high leading to infections and diseases like diarrhea or jaundice.The chutney and vegetables like onion,potato and corriander used in these chaats also need not be hygienic.So its best to have homemade chaats where we use proper hygiene to make it and hence chances of infection is much less.

-Fizzy drinks reduce minerals in our body, which in turn leads to reduction of enzyme activity. Hence it is better to avoid them, especially in monsoons, where digestive system is already weak.Rather keep a bottle of water or nimbu paani handy or stick to warm beverages like ginger tea.And trust me our digestive system will thank us for it.

-Mushrooms grow in damp soil and have to be cleaned properly before they are eaten. But the risk of infection and bacterial growth on them is much higher in the monsoons which makes them to this list. It is best to avoid eating mushrooms in the monsoons specially in salads as they are not the cleanest of all.