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!

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!

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!

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 

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?

There s a lot that nutritionists around the world don t agree on, but most of them advise you to have more vegetables than fruits and more water- based vegetables like bottle gourd in summers.

Let s take a look at why this is so.

Bottle gourd keeps you hydrated and cool in summers: Bottle guard has always been regarded as one of the healthiest vegetables, and for a reason. This versatile vegetable is full of about 92 % water and minerals and is the best that nature can offer to keep your body hydrated and cool. It s a good idea to have bottle gourd or  lauki  as a juice because cooking deactivates the minerals and vitamins found in it. The juice keeps your stomach cool and reduces body heat or  pitta . You can also eat boiled lauki with curd to get its cooling benefits. This vegetable helps replenish the water lost due to sweating during summers and is also a great remedy for any kind of heat-related ailment like nose bleeding, pimples or ulcers according to Ayurveda.
Helps control weight: It helps control weight as Bottle gourd is excellent for you if you are trying to lose weight. The vegetable is packed with fibre which helps in keeping you full for longer, thus reducing food cravings that make you pile on the kilos. It is also a low-calorie vegetable with no fat and thus helps you lose weight too. Bottle gourd is prescribed by Ayurvedic medicine to reduce flab as fibre is the key to weight -loss.
 Storehouse of essential vitamins and minerals: Bottle gourd contains essential vitamins and minerals like Vitamin C, B, K, A, E, Iron, Folate, Potassium and Manganese. These play a critical role in metabolism and body functions.
Treats urinary tract infections: Freshly made bottle guard juice mixed with lime juice is one of the best natural remedies for treating pesky UTIs.
Cure for stomach problems: Bottle gourd helps in curing constipation and also treats diarrhea. This is due to the fact that the vegetable contains a lot of water and fibre which helps in cleaning your digestive track and allows easy bowel movement. One of the best home remedies for treating diarrhea is to drink bottle gourd juice with a pinch of salt. This helps in maintaining the electrolyte balance of your body, as well.
Bottle gourd helps in controlling diabetes: Bottle gourd juice is also beneficial for diabetic patients as it stabilizes blood sugar levels and maintains optimum blood pressure. The best time to have it is in morning before breakfast to reap this benefit. Also, take care to consume the juice immediately as it oxidizes quite fast.

Bottle Gourd (Lauki) - 6 Amazing Health Benefits You Never Thought Of!

Don't wait any longer, manage your Vitamin K Deficiency online with a Lybrate doctor today

Consult for Vitamin K Deficiency - Online and Easy!

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