Many of us thrive on the diet rich in processed fast foods as we hardly get time to cook a wholesome meal for ourselves in this fast-paced schedule. Moreover, junk foods hardly have anything to contribute to our body while the baked goods strip off all the essential nutrients. These are some of the prime reasons behind vitamin deficiency. Even though that doesn t mean that it will leave your body impaired or lead to any disease, but it can prevent some organs from functioning properly.

This is because vitamins & supplements are regarded as co-contributors for all the essential biochemical reactions within the body. Fatigue, shortness of breath, weight loss and irregular heartbeats are some of the well-known signs of vitamin deficiency, but you should be aware of the unusual vitamin-deficiency signs as well.

White and red acne on the arms, thighs, and cheeks: Dietitians say this means that your body is not just deficient in Vitamins A and D, but some essential fatty acids as well. If you spend long hours in air-conditioned spaces and live in a region high in pollution, you are more likely to suffer from these deficiencies. You should eat a lot of fishes, eggs and green leafy vegetables in this case. You should consume dairy products since they contain healthy fats along with all the fresh fruits and vegetables you can think of.
Tingling sensation followed by numbness in the hands and feet: This indicates that your body is deficient in B vitamins such as B12, B6, and folate or B9. It is a health issue directly connected with the peripheral nerves and their ending on the skin. These symptoms may be accompanied by depression, anemia, fatigue and even hormone imbalances. Foods like eggs, mutton, chicken, nuts, wheat germ, brown rice, grains, and sprouts are an excellent source of vitamin B.
Cracks at the corner of the mouth: This is a common symptom indicating a deficiency of B vitamins along with iron and zinc. This problem is mostly seen among vegetarians since they do not eat enough iron, zinc and Vitamin B12. It could also mean that you are cutting down on some proteins required for your immunity building owing to excessive dieting. You should include more poultry products, tomatoes, lentils, and peanuts. Make sure that you eat dairy products such as paneer, yogurt, and ghee or clarified butter.
Muscle cramps along with throbbing pain in calves, arches of feet and back portion of the legs: If this is the case with you, then you are not just deficient in vitamin but calcium, magnesium and potassium as well. This may also happen if you are training hard since you are likely to lose more minerals through heavy sweating. Have a lot of fresh fruits, dry fruits and vegetables to fix these issues.
The key to avoiding such problems is to have a balanced meal every day. 

Vitamin Deficiency - 4 Signs Your Body Is Giving You!

Seasonal local mangoes or exotic avocado? Avocado and Mango both are rich in vitamins and minerals but which one should you choose?

Remember that the more food travels, the lesser will be nutrition. So consume seasonal & local fruits and vegetables.

Mangoes are even big yes for weight loss as it calms sugar cravings and slows down the development of fat cells.

Can I have mango if I have diabetes? Yes
Can I have mango if I have cholesterol? Yes
Can I have mango if have high bp? Yes

Remember, moderation is the key. And eat fruits on their own or first thing in the morning. Do not consume with or right after/before meals.

For all those who are concerned if mango really works for weight loss:

Your mango can help you become lean and toned, but you've got to eat it at the right time. Here's how it works: a mango, eaten with a meal, alters the ph balance or acidity of the stomach and disturbs both the glycemic index and glycemic load of your meal. When a mango is eaten on its own, exactly like the way you often eat your papaya and melon, the sugars and the micro-nutrients in the fruit are much more available to the body than they would be, when it is consumed along with, or right after a meal. So eat your mango after dinner, or have it, as some of us love to do, as aamras, with hot puris, and sure, you will be expanding that ring around your waist. 

Eat it first thing in the morning, or just after physical exercise, and it may just help you get that six pack.

If you have any further questions on issues related to nutrition or diet, ask me by clicking on 'Consult'.

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Dietitian Tip - Seasonal Local Mangoes or Exotic Avocados?

Do you need vitamin supplements? Here's how to find out

Taking vitamin and mineral supplements is increasingly becoming common these days. People generally opt for these supplements to ensure good health as their diets are usually lacking in vitamins due to the pursuit of a hectic lifestyle.

But before you begin consuming vitamin supplements, it's necessary for you to know whether your body actually needs them. According to nutritionists, you should plan your diet appropriately to fulfil your nutritional needs and not depend on vitamin supplements to do so. If your diet includes foods like fruits, green vegetables, whole grains, low-fat dairy products, legumes, fish and lean meat, you won't need vitamin supplements.

So, when exactly do you need vitamin supplements?

You might need vitamin supplements in the following cases:

- If you are above the age of 50, you can take vitamin b-12 supplement. Additionally, you may consider eating food items fortified with vitamin b-12, like fortified cereals.

- If your diet does not meet the normal requirement of 1, 600 calories a day, you should consider dietary supplements. Moreover, the diet of people who do not consume red meat usually lacks in zinc and iron, which can be supported by vitamin supplements.

- If you are a woman whose menstrual cycle is associated with heavy bleeding, you might need vitamin supplements.

- If you suffer from a disorder that has a negative impact on the nutrient absorption process of your body, you need to take vitamin supplements. These conditions include chronic diarrhoea, food intolerance, food allergies or any disease related to the liver, pancreas, intestines and gall bladder.

- If your body has difficulty in absorbing and digesting nutrients because of a surgery of the digestive tract.

- If you are a woman who is planning to have a child. Women who want to get pregnant should consume 400 mg folic acid, which can be obtained from dietary supplements or fortified foods.

- If you are pregnant, you should include a prenatal vitamin in your daily diet. This vitamin should contain iron. You may also fulfil this iron requirement by consuming a separate iron supplement.

If you would like to consult with me privately, please click on 'consult'.

Do You Need Vitamin Supplements?

Vitamin A is essential for various body functions, the most important are vision, immunity, skin and hair health and correct genetic transcription. Signs of vitamin A toxicity include bone pain, brittle nails, hair loss, fatigue, dry and fissured skin and abnormal liver function. Deficiency of Vitamin A leads to night blindness.

Some interesting fatcs about vitamin A: 

Vitamin A is a fat soluble vitamin, thus requires fat for effective absorption.
Normal level of vitamin A required for proper body functioning is about 3000 mg per day. A person could also end up eating more of Vitamin A on a regular basis, which could lead to vitamin A toxicity. If it is consumed from natural sources, it is not harmful; however, if synthetic vitamin A is consumed, it may end up as a toxin in the body. 
Every 100 g of sweet potato contains about 19200 IU of vitamin A. Sweet potato can be consumed in cooked, baked, cubed, raw or frozen form. It can be used in multiple ways and is one of the most vitamin A rich foods.
Carrots is the most popular rich source of vitamin A. Every child knows that carrots are good for vision and eye health. Carrots can also be consumed in baked, cooked, raw or frozen form. Every 100 g of carrot contains about 17000 IU of carrot, which more than takes care of daily requirements.
Green leafy vegetables are another rich source of vitamin A. This could be spinach, lettuce, beet greens, turnip greens, collards, kale, or other greens. Each of them contains sufficient amounts of vitamin A, and including about 100 g provides about 14000 IU of vitamin A. These can be used as salad dressings or cooked with lentils to make variety of dishes.
The liver from any animal is the most effective nonvegetarian source of vitamin A. Consuming liver 2 to 3 times per day gives sufficient amounts vitamin A for men, women and children. Cod liver oil, which are available widely in the market are also a good source, if meat is not available.
Dry fruits, such as apricots, which are sundried and used when there is no season for apricots, are another rich source of vitamin A. Dried peaches and prunes are also good sources for this vitamin.
Consuming about 2 egg yolks per day provides all the required vitamin A for your body. It does contain cholesterol, but the body does need small amount of cholesterol too for various functions.
Dairy products, such butter and cream from cow's milk which are especially fed on grass are again great sources of vitamin A.
Small amounts of vitamin A are also present in cantaloupe melons, pumpkins, squash fruits, beetroot, bell peppers and most importantly in seasonal fruits.

Vitamin A - 10 Facts About it!

3 symptoms to identify vitamin d deficiency

Vitamin d deficiency is caused when your body does not get enough exposure to the sun that is the primary source of vitamin d for your body. It is crucial for the health of your bones, skin and neurological system, therefore, its deficiency may lead to a number of problems and risks such as rickets, osteoporosis, multiple sclerosis etc.

Here is a list of four symptoms that can help you to identify if you suffer from a deficiency of vitamin d.

1. Bone pain and muscle weakness

Adults who suffer from a deficiency of vitamin d feel a lot of achiness and pain in the bones and muscles of their body. Also, they are troubled with joint stiffness and fatigue that lowers the overall quality of their life.

2. Fits of sadness and grief

Exposure to the sun (and hence, vitamin d) improves the level of the neurotransmitter serotonin in your body that is responsible for lifting your spirits. However, deficiency of vitamin d prevents you from having a more positive outlook towards life. So, another symptom that can help you identify that your body is deficient in vitamin d is that you've got a lot of blues.

3. A lot of head sweat

If your head sweats a lot, you can be assured that you suffer from an acute deficiency of vitamin d. Head sweating is another prominent symptom associated with vitamin d deficiency.

If you would like to consult with me privately, please click on 'consult'.
Related Tip: Why Drastic Deficiency of Vitamin D is Becoming Increasingly Common Among Urban Indian Youth?

3 Symptoms to Identify Vitamin D Deficiency

The famous adage  an apple a day keeps the doctor away  has given apples a lot of popularity. If you are visiting someone who is ill, the safest fruit to take would be apples. It is also one of the first foods to be given to an infant. It is also known for its soothing effect on the stomach. Be it weight watchers or recovering patients, apple is what everybody reaches out to.

People, however, have developed a misconception that the peel of the apple contains chemicals and should be peeled off before consumption. Not many realize that the maximum benefits of an apple are realized only when it is eaten with the peel. 

Read on to know more about eating a whole apple versus a peeled one.

Fiber: If fruits are known for their fiber, then peeling the apple takes away more than half the fiber content from it. An apple with peel gives about 4 g of fiber, while without it gives about 1.5 to 2 g. That is almost 50%, which definitely is not worth throwing out.
Vitamins and minerals: Apples are considered good sources of potassium and vitamins like C and A. Same as fiber, more than half the benefits are lost if the peel is removed. Since potassium goes a long way in keeping the heart healthy, wouldn't it be great to reap those benefits?
Cancer-fighting agent: Apples contain triterpenoids, which are believed to either kill or control the growth of cancer cells. These again are concentrated in the peel, and peeling an apple takes away this benefit.
Fat burner: The skin of the apple contains ursolic acid, which helps in fighting obesity by burning more fat, and peeling it takes away the fat-burning benefits of an apple. This also helps in improving sugar and glucose levels and also aids weight loss.
Antioxidants: Apples contain a compound called quercetin which helps in controlling memory loss and dementia. This again is concentrated in the skin, which should, therefore, be retained. The bioactive substances including polyphenols and pectins are also lost when the peel is removed.
Eases breathing: The same quercetin also helps in easing breathing and improves lung function. This is especially important in people who have chronic lung issues like asthma.
One point of contention here is that most people peel the apple as it is not healthy and full of wax coating which gives it a fresh look. Organic apples are therefore preferred compared to the glossy ones. Further, you can dip your fruits in drinking water for 15-20 minutes to enjoy it without worrying about superficial add-on chemicals. When nicely washed, these apples are devoid of wax and also pack in all the required nutrients.

Quick tip for festivals 

Try to have a fruit smoothie made especially from unpeeled apple with little curd water and honey, avoid banana. It is a perfect way to boost your energy during festivities while keeping your calories in check.  So, go ahead and eat them to your heart s content. Remember to keep the peel on though! If you wish to discuss any specific problem, you can consult a Dietitian/Nutritionist.

Unpeeled Apples - 6 Reasons They Are Really Good For You!

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