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!

Vitamin B is not one vitamin, but is a complex of 8 vitamins, which not only are essential for a good health, but also facilitates smooth functioning of our body. Further, each component of vitamin B aids in specific body function from managing our metabolism to hair health to prevention against migraine. 

Vitamin B is a complex of following vitamins B1 (Thiamine), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic acid), B6, B7 (Biotin), B9 (Folate), B12. It is widely present in food sources and a person who eats a well-balanced diet will have the requisite amount of B complex in body. 

Vitamin B1, also known as thiamine, is required for the body to make new cells and so has a significant role in the immune system. It is also known as the anti-stress vitamin as it helps in improving immunity and is required for breakdown of carbohydrates.
Vitamin B2, chemically known as riboflavin, is essential for red blood cell production and transporting oxygen throughout the body. It also has antioxidant properties and is known to reduce free radicals and reduces the risk of heart disease.
Vitamin B3, also known as niacin, is essential for cholesterol regulation. It promotes the formation of good cholesterol and so is essential for preventing the onset of heart disease. It also known for its anti-acne effects.
Vitamin B5, pantothenic acid, is essential for fat and carbohydration metabolism. It also is required for the production of hormones including testosterone and cortisol (stress hormones). It is also beneficial for the skin by reducing anti aging effects including reducing brown spots.
Vitamin B6 or pyridoxine, has a major role to play in sleep and mood regulation. It produces various neurotransmitters like serotonin, melatonin, and norepinephrine which are essential for emotional well-being. It also has anti-inflammatory properties and is useful in conditions like rheumatoid arthritis.
Vitamin B7 or biotin is known as the beauty vitamin, as it has major hair, skin and nail benefits. It is also essential for glucose level maintenance. It assumes great importance in pregnancy as it is important for normal growth of the baby.
Vitamin B9 or folate or folic acid is again very essential in pregnancy as deficiency can lead to neurological defects in the developing baby. It also plays a major role in carrying oxygen to the cells through the RBCs.
Vitamin B12 or cobalamin is essential to ensure that other vitamins are functioning properly. B12 deficiency leads to anaemia, as it enables the red blood cells to carry oxygen throughout the body. It is mostly present in non-vegetarian foods and supplements are commonly administered in anaemic people.

Vitamin B - Why Is It Important?

The humble Amla (or Indian gooseberry) is the best super food you can give to your body. In Ayurveda, Amla is treated like a Mother. You will be astonished by the care a single amla berry gives you. It makes your skin glow, hair shine, stomach settled, bones stronger, Immunity high and other organs very healthy! A regular intake of Amla keeps all illnesses at bay.

Here are top 9 of the numerous benefits Amla is packed with:

1)Richest source of Vitamin C:
Amla is one of the richest natural sources of Vitamin C. A single gooseberry packs Vitamin C content several times more than an orange. Vitamin C immensely helps degenerative health problems, such as heart disease, cancer, diabetes, osteoporosis, arthritis, and Alzheimer's disease. It helps greatly in common health problems like cold and flu as well.

2) Is a Skin God.
Skin health is directly propotional to stomach and hormonal health. Since Amla helps to detoxify the liver and aids digestion (as well as being a good source of Vitamin C and other minerals), one of the results of taking it regularly is that it almost instantly enhances one's complexion.

3) Is a Hair Hero.
Amla is a hair fortifier. Since Amla is great for digestion, it makes it easier for our bodies to absorb the calcium in the foods we eat, therefore resulting in healthier hair (as well as healthier bones, teeth, and nails). It helps us to preserve youthful hair color, and minimizes hair loss.

4) It enhances immunity: 
Packed with loads of Vitamin C and polyphenols, amla is a rich source of antioxidants.Due to high content of tannins, Amla has the property of dissolving free radicals thus reducing the damage caused by free radicals on the body. This improves the body's ability to fight disease. Regular intake of Amla prepares your body for fighting fatigue, weakness or diseases.

5) Reduces inflammation.
Due to its anti bacterial, astringent and anti-inflammatory properties, Amla helps in curing of infections, ulcers and also reduces fever.

6) Improves digestion.
Amla brings down acidity and helps the body to assimilate nutrients from the foods we eat. The fiber, polyphenol and water content of amla combined with its anti inflammatory properties make it a great antidote for an upset stomach.

7) Strengthens Liver.
Amla protects your liver from oxidative damage that is caused by chemicals or alcohol. It strengthens the liver and helps us to flush out toxins.

8) Regulates urinary system.
It regulates your urinary system and helps in flushing out toxins through the urinary system without over-stimulating it.

9) Relieves menstrual cramping.
Amla provides great relief for menstrual cramps. And a daily dose or amla juice or fruit can remove the trouble in the long term.


Amla - The Mother Of All Berries!

The question, "are vitamins vital" is in fact a rhetorical question, one that answers for itself. Vitamins are organic compounds and important nutrients, which are required by human beings in appropriate quantities. They provide a host of benefits, affecting metabolism, digestion as well as immunity and are imperative for the existence and survival of human beings. Few reasons that establish their importance are: 

1. Digestive system
The digestive system, like the rest of the body, requires important minerals and vitamins for proper functioning. Your body requires ample amount of vitamin B and vitamin C to improve and maintain digestive health. In fact, folate acid is required by the body to prevent you from an impending danger of colon cancer. At the same time, vitamin B is also responsible for breaking down the carbohydrates and converting them into energy. 

2. Boosting the immunity system and eyesight
The proper functioning of your physical and mental health requires a sound immune system. The invasion of diseases can be deterred and treated on its own, if you have a proper functioning immune system. Vitamin A, found in carrots, pepper and sweet potato is very crucial for boosting the immune system, at the same time it helps repairing the cornea and improving the eyesight. 

3. Improving the nervous system
Vitamin B12 found in beef liver and octopus is very important in strengthening and improving the nervous system. If there is a deficiency of this vitamin in your body, chances are you will suffer from depression, anemia and even a potential threat to your central nervous system.

4. Helps the heart and removes toxicity from the body
Among other advantages, vitamins are also responsible for maintaining the heart and preventing an accumulation of toxic substances in your body. Vitamin C, found primarily in fruits like oranges and lemons performs this function. 

5. Helps in losing weight
Certain food products like fish, chickpeas and chicken are rich in vitamin B6, which in turn help in boosting the metabolic rate and consequently in losing weight.

Are Vitamins Vital?

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'.

From Lybrate: If you found this tip useful, please thank the doctor by clicking on the heart icon below. Also, spread good health by sharing this tip with your loved ones over WhatsApp, Facebook and other media.

Dietitian Tip - Seasonal Local Mangoes or Exotic Avocados?

If you are constantly getting sick, feeling tired without reason, or are prone to bone fractures, then it is the proper time to check the amount of vitamin D in your body. If you have vitamin D less than 30 nanograms per deciliter, then it shows that your body lacks vitamin D. Here are the eight symptoms of vitamin D deficiency that you should not ignore

You always feel tired: You may eat healthy diet, follow a healthy lifestyle, or have a good night sleep, but you still feel tired at all times. Well it may be an indication that your body is not having sufficient amount of vitamin D. Taking vitamin D supplements or including foods that are rich in vitamin D will allow you to overcome your chronic tiredness.
You feel depressed: You are feeling depressed lately, still you ignore it and not take proper action can further decrease the levels of vitamin D in your body. Involve yourself in doing simple workouts, meditation, yoga, etc., will allow you to feel relax.
You have a constant sweaty forehead: Almost everyone faces a littel sweat on their forehead and wipe it away without giving it a thought. However, you should know that it is one of the symptoms of vitamin D deficiency. 
You feel bone and muscle pain constantly: Constant muscle and bone pain is a sign that your bones are losing their strength and is an indication of deficiency of vitamin D. 
You experience sexual problems: You may be quite healthy and have the required energy and mood to involve in your sexual activity. However, you are not getting a firmer erection to perform better in your bed. This can be due to lack of vitamin D in your body. Thus, you should be careful and not ignore it, discuss it with, both your partner and doctor for the right treatment. 
You are susceptible to bone fractures: Vitamin D plays a vital part in strengthening your bones. Therefore, take vitamin D supplements to make your bones stronger.
You are deprived of sleep: Vitamin D deficiency can be the reason behind your sleep deprivation and as it is closely associated with sleep apnea. It is a serious disorder as it affects the flow of oxygen to your brain and to your other body parts. 

Vitamin D Deficiency - Are You Ignoring These 7 Signs?

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