Plums originally originated in the continent of Asia. They are the member of the plant Genus Prunus, which also consists of apricots, cherries, and almonds. One can t go wrong in adding plums in their diet. Plums have the qualities of being low in calories and they also enable you to meet your daily dose of vitamin A, vitamin C, and fiber needs. Some other amazing benefits of plums are :

Low in calorie content: Plums contain few calories as compared to its portion size, as they are low-energy foods containing 70 calories. There are just 70 calories in two plums of medium sizes. It has been suggested by CDC (Centre for Disease Control and Preventions) that when one includes more amounts of low-energy dense foods in their diet, it can help them to limit their total amount of calorie intake for controlling hunger and weight loss.
Good source of fiber: Plums are very good source of fiber. 2 grams of fiber can be found in two medium sized plums. In average, adults need about 20 to 30 grams of fiber in a day, where most people consume only around 15 grams of fiber. The fiber content in foods can help control hunger. Fiber also helps to add bulk to our stool. It helps to mitigate and prevent constipation. Fiber also has the power to prevent the risks of heart diseases by absorbing cholesterol from our blood stream.
Low glycemic index food: The calories in plum come from the carbohydrates in the form of sugar. In two medium sized plums, there is about 19 grams of carbs and about 16 grams of sugar. Although plums are high in sugar and carbohydrates, plums are low glycemic index food. The glycemic index helps to rank the foods that contain carbohydrate on how and by how much they affect blood sugar. Foods with a high glycemic index can cause a brisk rise in blood sugar. Whereas foods with low glycemic index cause a little bit of rising in blood sugar. And also people who eat too many of high glycemic index food has a high risk of diabetes and also heart disease according to the Harvard School of Public Health. Whereas eating low glycemic index foods helps to control diabetes and also helps in weight loss.
Good source of vitamin A: Eating two medium sized plums can provide about eight percent of a person s daily need of vitamin A or 400 international units. Vitamin A is essential for eye health, development and growth, immune health, reproduction, and bone health. Vitamin A is also known as a fat soluble vitamin.
Good source of vitamin C: It is an important water-soluble vitamin. We need a minimum intake of vitamin C in order to make collagen which also helps in healing of wounds and plums are rich in this nutrient.

Plums - 5 Health Benefits You Never Knew!

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!

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?

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!

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!

World Health Day, celebrated on the 7th of April every year, is sponsored by the WHO and several other health organizations. It is observed by all the member states of the World Health Organisation. This World Health Day, we're calling for action to eliminate health inequities, as part of a year-long global campaign to bring people together to build a fairer, healthier world.

Vitamin E is a fat-soluble vitamin that in total has 8 compounds, of which only one compound is useful to humans. This is also known as alpha-tocopherol and plays a vital role in the antioxidation process and is believed to improve the overall ageing process.

Read on to know more about its benefits, functions, and sources.

Vitamin E that is absorbed by the intestine is transferred to the liver, from where only alpha-tocopherol gets re-released into the system in small amounts. So, if your diet contains the other 7 variants, they are excreted by the liver (not required in humans).
This active vitamin E controls the oxidation process in cells and prevents the release of free radicals, which is the culprit in all inflammatory processes. These can cause heart disease, diabetes, cancer, and stroke. This process is also accelerated by the environmental factors like pollution, UV rays, smoking, etc.
Vitamin E is also shown to dilate blood vessels and prevent platelet clogging.
Vitamin E is useful in preventing and treating diabetes and its related complications. Of note, diabetes is also considered as a chronic inflammatory process.
The nervous system diseases including Alzheimer s, Parkinson s, and epilepsy can benefit from Vitamin E. It reduces overall cognitive declines and helps in these disease conditions
Women are particularly benefitted from vitamin E, including premenstrual cramps, painful periods, hot flashes with breast cancer, eclampsia during pregnancy, and pregnancy complications
Given their role in energy formation, they help improve endurance, energy levels, and improv muscle strength and reduce muscle damage.
The antioxidant effect is useful in reversing ageing skin changes including wrinkles and fine lines. Vitamin E is used widely in skin care products including creams and lotions and helps in regeneration of skin and tissue.
It is useful to control hair loss, which could be due to multiple reasons, including chemotherapy or side effect of drugs.
It is useful in treating allergies, asthma, respiratory infections, and skin allergies.
Eye diseases like cataracts and macular degeneration which are generally age-related can be controlled with adequate intake of vitamin E.
Taken with other antioxidants like niacin, it is helpful in controlling the buildup of cholesterol.
Sources:
Natural food sources contain enough amounts of this vitamin to meet normal daily requirements, and so consume the following.

Green leafy vegetables, legumes, and vegetable oils
Whole grains and fortified cereals
Fruits and nuts and seeds
Seafood, poultry, and meat
Eggs
Dairy products including fat-free or low-fat milk
Seafood
Given its wide availability, deficiency is rare, but supplements may be required for premature babies with low-weight and in people with some genetic disorders. If you wish to discuss about any specific problem, you can consult a dietitian-nutritionist.

World Health Day - 12 Reasons Why Vitamin E is Important!

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