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?

Vitamin D is one of the essential vitamins, with a significant role in bone health. People who are very careful about sun exposure and those who do not get enough natural sun tend to be worried about their bone health, and so go in for supplemental vitamin D.

This, however, can lead to excessive vitamin D in the body, a condition known as hypervitaminosis D. Excessive supplements are the main cause for this condition. In addition, some heart medications, prolonged antacid therapy, and oestrogen therapy also can lead to this condition.

A person requires about 600 IU per day and if a person gets natural sun exposure for about 15 minutes, that is sufficient for the body to make this amount of vitamin D. The issue is when there is too less of sun or too much of sun protection, when the body is not able to make this on its own and requires supplements.
Increased vitamin D leads to increased amount of calcium in the system, known as hypercalcemia, which can lead to serious effects on multiple organs including bones, kidneys, heart, and other tissues and organs.
Taking some amount of supplements on a regular basis does not lead to this condition. Having heart disease, kidney disease, or being on diuretics like thiazide increases the risk of developing hypervitaminosis D.
It is advisable to periodically monitor the levels of vitamin D in a person who is on supplements, especially if these conditions are also present.
If it is in the levels beyond the required amounts, reducing the dose of the supplements or even temporarily stopping it should be considered.
Adhering to a diet which is naturally rich in vitamin D is also a good alternative. Cod liver oil, cheese, fatty fishes like tuna and salmon, mushrooms, and fortified milk and yoghurt are good sources. There are also juices and other drinks available which are fortified with vitamin D.
Some of the most common general symptoms of vitamin D include weight loss, extreme fatigue, poor appetite, excessive thirst and urination, dehydration, constipation. Specific symptoms indicative of excess vitamin D include muscle weakness, high blood pressure, heart rhythm disorders.
In the long-term, it can also produce complications like kidney stones/damage/failure, excessive bone loss, calcification of arteries and other soft tissues
Heart rhythm disorders is another major problem that can be caused by taking increased amounts of vitamin D.
Vitamin D is naturally available, and getting 15 minutes of sun, especially in the morning, is one of the best ways to get your daily dose. It also has a mood-elevating effect, so soak up the sun.

Vitamin D - Can An Overdose Harm You?

Vitamin D is a crucial vitamin that is soluble in fat. Vitamin D is essential for the growth of your bone and it ensures increased flow of calcium into your bloodstream by promoting the process of its absorption from the consumed food. Poor concentration of vitamin D may result in the development of rickets in children and osteoporosis in adults. Vitamin D is important in maintaining the immunity of your system; deficiency of vitamin D gives rise to a number of health problems including cardiac disorders, arthritis, hypertension, diabetes and even cancer.

Daily exposure to mild sunlight helps to synthesize Vitamin D in body. Dietary sources include milk, cod liver oils, fish, meat, fortified dairy and food products.

The most reliable way to diagnose the deficiency of vitamin D is through blood test; it is the most effective method of measuring the level of vitamin D in your blood. The following are some dominant symptoms of vitamin D deficiency:

Influenza: According to studies, vitamin D acts a guard against the attack of a number of respiratory infections which are widespread in children. Hence, lack of vitamin D in children is responsible for the development of various respiratory tract infections and diseases.
Depression and Schizophrenia: The root cause of depression and various other psychiatric disorders have been linked to deficiency in vitamin D. It is extremely important for expecting mothers to maintain a sufficient level of vitamin D in their body, during the gestation period to reduce the risk of delayed brain development and other mental ailments in the new born babies.
Cardiovascular disease: Cardiovascular ailments are more prevalent among people, who tend to suffer from vitamin D deficiency. Patients who suffer from cardiac discomfort have responded well to vitamin D treatment.
Asthma: Intake of vitamin D supplements reduces the severity and discomforts that are associated with asthma and have also shown considerable reduction in the occurrence of asthma attacks.
Periodontal disorders: Lack of vitamin D may result in the formation of numerous harmful bacteria in your mouth and may give rise to several oral discomforts in form of painful gum inflammation, bleeding and loss of tooth. Vitamin D aids in the formation of cathelicidins and defensins, which are effective in maintaining the overall oral health.
Cancer: Types of cancer including prostate cancer, breast cancer and colon cancer are linked with Vitamin D deficiency. Supplements of vitamin D are helpful in controlling the growth and development of breast cancer, especially the estrogen sensitive breast cancer.

Vitamin D Deficiency - 6 Signs That You are Suffering from it 

Why drastic deficiency of vitamin d is becoming increasingly common among urban Indian youth?

On this women's day, let's understand why young Indians esp. Are women facing this unforeseen deficiency and resultant problems?

Vitamin d is unique because it can be made in the skin from exposure to sunlight. We get a really good amount of sunny days as opposed to many western and northern countries where vitamin d deficiency is ought to be common.

It is surprising that vitamin d deficiency is such a common problem in India nowadays that it finds prevalence among 70-100 percent of the general population in the country. More than 80.63 percent of 73 lakh Indian youth suffer from the deficiency of vitamin d. What's more shocking is that it can lead to a variety of health issues ranging from osteoporosis to diabetes. Without vitamin d, only 10-15% of dietary calcium and about 60% of phosphorus are absorbed - which would certainly lead to weaker bones. Vitamin d sufficiency enhances calcium and phosphorus absorption by 30-40% and 80%, respectively.

Vitamin d exists in two forms - vitamin d2 and d3. Uv rays from the sun hit the skin, and vitamin d3 is naturally synthesized, so it is the most 'natural' form. However, our bodies do not make vitamin d2, and most oil-rich fish such as salmon, mackerel, and herring and eggs contain vitamin d3.

Here are a few reasons why deficiency of vitamin d is becoming increasingly common among urban Indian youth.

1. Being always indoors

Our youth is never out in the sun because they are too occupied with their laptops or video games. Their lifestyle is such that it does not allow them to spend some good time out in the sun, which is a major source of vitamin d for the body. Technological advancement and cut-throat competition have made the youth forget the sun as a source of a healthy dose of vitamin d.

2. No milk, no fish

A lot of Indian youth follow a strictly vegetarian dietary regimen and they avoid milk very commonly. Vitamin d is found in foods like fish, egg yolks, fish liver oils etc. And not consuming them is a major reason why youth face vitamin d deficiency.

In fact certain, distinct symptoms can help you know if you're suffering from vitamin d deficiency or not.

You need to keep an eye out for these:

- excessive sweating without indulging in physical activities or being exposed to high temperatures

- sudden bouts of weakness for no apparent reason

- brittle bones that break easily

- chronic pain in your brains

- feeling of depression

If you would like to consult with me privately, please click on 'consult'.
Related Tip: Do You Need Vitamin Supplements?

Why Drastic Deficiency of Vitamin D is Becoming Increasingly Common Among Urban Indian Youth?

Vitamins are essential micronutrients which the body requires, though in small amounts, for optimal health. These chemicals play a crucial role in keeping our body healthy and disease free.One such vitamin is vitamin K, which is essential for optimal blood clotting process, and also has multiple other benefits. More details about the functions, benefits and sources are listed below.

Functions/Benefits:

Vitamin K is actually a group of vitamins and has K1, K2, and K3. The functions and benefits accordingly will depend on the actual chemical being referred to.
These are fat soluble vitamins and therefore absorption is better when something fatty is eaten along with it
Vitamin K1 or phyloquilline reaches the liver and is essential for blood clotting. Reduced levels of vitamin K can lead to uncontrolled bleeding, but this is very rare in adults. Newborns can have this problem, and therefore, it is common to give them a one shot of vitamin K injection.
Vitamin K2 is produced by gut bacteria and reaches blood vessel walls and bones. It prevents hardening and calcification of arteries, which is the main cause of heart disease.
It helps in improving calcium and other mineral concentration in the bones and makes the matrix strong. It can be used in osteoporosis to reverse and control bone loss. It can also be used to heal fractured bones.
It slows the growth of cancer cells and can be used to stabilise cancer. It has been shown to improve multiple forms including hepatocellular, prostate, colon, and oral cancer.
It is beneficial in controlling Alzheimer s disease and improves memory loss in ageing people
It improves insulin action and therefore prolongs onset of type 2 diabetes
It has been shown to have antioxidant properties (as most other vitamins) and also helps in reducing toxin buildup
It is good for skin health and can help control bruising and dermatitis
Sources:
Vitamin K is found naturally in many foods and the daily dose required for an adult is about 120 to 150 mcg/day. Therefore supplementation is usually not required.
Leafy green vegetables including spinach, okra, cabbage, beans broccoli, and asparagus

Fermented foods like yoghurt
Soybean in all forms including medium cooked as well and Japanese diet uses boiled, fermented soybean called natto, which contains tremendous amount of vitamin K
Nuts, such as cashews, almonds, walnuts, are a good source
Strawberries, grapes, prunes, and apples 
Seafood such as salmon and shrimp contain good amount to control heart attack and stroke.
Meat (duck, beef, chicken, and lamb)
Supplements are to be avoided, especially in pregnant and/or nursing mothers and people with a history of stroke, heart disease, heart attack and blood clotting problems.

Vitamin K - Facts You Never Knew About It!

Before explaining how you can reverse the deficiency, it is important to know how vitamin D plays a pivotal role in your body. Well, this very vitamin is responsible for balancing the hormonal levels and ensuring the perfect functioning of your bones and brain. Also, vitamin D is indispensable for the proper functioning of your central nervous system. This is why people who are deficient display signs of anxiety, depression and, in severe cases, even suffer from bipolar disorder.

Apart from the neurological symptoms that the deficiency of vitamin D indicates, there are some physical symptoms as well that should not be overlooked either:

Arthritis
Irritable Bowel Syndrome
Adrenal fatigue
Chronic fatigue
Osteoporosis
Muscle soreness
Autoimmune disease
So, What Are The Causes Of Vitamin D Deficiency?

There are various reasons that lead to vitamin D deficiency. The most common ones are as follows:

It happens when you are a vegan and do not consume any animal-based products, as it is common in foods like fish, egg yolks, beef liver, and fortified milk.
You have limited exposure to sunlight, in such a case your body fails to make required vitamin D.
If you spend a lot of time indoors or live in the northern latitudes, or wear robes, you may become vitamin D deficient.
In case you have dark skin, it reduces your skin s ability to make vitamin D based on your exposure to sunlight. Aged adults having a dark skin tone are more likely to suffer from vitamin D deficiency.
How To Overcome Vitamin D Deficiency?

Get More Sun: 20-30 minutes of sunlight is all it takes for our bodies to produce enough Vitamin D to last us for a week, not everybody is able to enjoy the sun. 
Eat More Food Rich In Vitamin D: Just increase your intake of foods that are naturally rich in vitamin D, such as salmon, raw cheese, yogurt and egg yolk. And if you are vegetarian, go for mushrooms as they are also an excellent source of vitamin D.
Vitamin D Supplements: This is the fastest way to boost the vitamin D levels in your bloodstream, but it is advisable to consult a doctor before you begin your daily dose.
In case you have a concern or query you can always consult an expert & get answers to your questions!

Vitamin D Deficiency - Symptoms & Ways to Reverse it!

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