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Swasth Super 4 Health Feed

Vitamin C Rich Super Foods

Dr. Payaal 92% (221 ratings)
Master In Clinical Nutririon
Dietitian/Nutritionist, Ahmedabad
Vitamin C Rich Super Foods

Vitamin C is one of the most important nutrients which play an absolutely pivotal role in protecting your body from a number of diseases and disorders, such as flu and colds. Additionally, it helps in boosting the body's calcium synthesis abilities, in rebuilding of damaged blood vessels and bones as well as tissue repair and boosting of overall immunity of the body. It is an essential part of the diet and should not be overlooked in any case. 
 
Some of the major foods, which are a rich source of Vitamin C are as follows:

  1. Citrus Fruits: Citrus fruits, including limes, lemons, tangerines, oranges, grapefruits etc. are one of the most popular sources of vitamin C in the world, and are laden with a high number of good properties.
  2. Strawberries: One of the healthiest and tastiest berries, strawberries are not only rich in vitamin C, they are rich in fiber and antioxidants as well. They help in protecting the heart from excessive cholesterol and in reducing levels of oxidative stress.
  3. Papayas: One of the most excellent sources of vitamin C, papayas have been known to supply almost 100% of your daily Vitamin C needs in a single serving. Additionally, they are also a great source of Vitamin A.
  4. Kiwis: Research has found that levels of vitamin C found in kiwis are substantially higher than oranges; something which makes this New Zealand native one of the most lucrative vitamin C options on the planet. Additionally, kiwis have also been found to improve the functioning of the respiratory tract in children as well as adults and are also rich in flavonoids and minerals like potassium.
  5. Guavas: One guava contains over 250mg of vitamin C, which is approximately twice the amount of what your body requires daily. Apart from being a storehouse of vitamin C, it is also rich in folic acid, dietary fiber and minerals like manganese and potassium.
  6. Melons: Melons such as cantaloupe not only supply a high quantity of vitamin C, they are also rich in potassium and vitamin A. Other melons like watermelons also provide you with almost 112% of your regular Vitamin C requirements.
  7. Tomatoes: Tomatoes, irrespective of whether they are bright red or sun dried, provide almost 170% of your daily Vitamin C requirements in only one serving.

Related Tip: "3 Symptoms to Identify Vitamin D Deficiency"

3909 people found this helpful

Hii sir ek swasth aadmi ko kitni bar pishaab aana chaiye bina panni piye? Please advise me.

Dr. Avdhesh Gupta 92% (1360 ratings)
MBBS
General Physician, Jaipur
Hii sir ek swasth aadmi ko kitni bar pishaab aana chaiye bina panni piye? Please advise me.
Drinking water is related with urination so if you do not drink water the waste or metabolized product will not come out of body normally 6 to 7 times urine normal but not yard stick it depends on intake of water and loss of water other means such as sweat excercise etc. My advice drink water daily as per need and do not put load on body system.
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Hi, Mujhe weight and health badane hai to koi shandar dawai bataye .Avm swasth vardhal.

Dr. Jayvirsinh Chauhan 97% (18079 ratings)
MD - Homeopathy, BHMS
Homeopath, Vadodara
Hi, Mujhe weight and health badane hai to koi shandar dawai bataye .Avm swasth vardhal.
Hi Arun... Shandar to nahi homoeopathic davai batata hu jo ki kafi achha result deti he... Alfalfa Q 10 drops in water before meals...
1 person found this helpful
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Super Foods Vs Super Diets - What Exactly They Are?

Dr. Payaal 92% (221 ratings)
Master In Clinical Nutririon
Dietitian/Nutritionist, Ahmedabad
Super Foods Vs Super Diets - What Exactly They Are?

There is a palpable buzz around superfoods all over the world. One day quinoa is being hailed as the star among foods and the next day everyone is falling head over heels over the benefits of kuttu (buckwheat).

One wonders what makes certain foods qualify for the ‘superfood’ label. One, they need to be loaded with vital nutrients and vitamins. Second, they need to help in treating or lowering the risk of certain diseases? Let us explore a bit more.

What most of us do not realize is that a lot of superfoods have been around for centuries and our grandparents and ancestors have been consuming them for their health benefits. It is only now that they have been re-discovered and are hitting the headlines. At the same time, a lot of exotic superfoods are being introduced, which are difficult to source and generally rather expensive.

The food industry wants to persuade us that eating some foods can slow down the ageing process, lift depression, boost our physical ability, and even our intelligence. Had that been the case, mother nature would have created only those foods and not so many kinds of foods, with different nutritive values.

The problem with some of the superfoods being aggressively marketed is that they are exotic in nature. So, unless you have the local or native super foods, not only would they be difficult to source but would also make a huge dent into the pocket. So, one would have something like 'kale' only occasionally. Healthy, yes, but would one consume it every day? Probably not!

We over here prefer to talk about ‘Super Diets’ and like to avoid the use of the term ‘superfoods’. The emphasis is on a healthy, balanced diet, rich in fruits, vegetables and wholegrain foods, which are all easy to source.

So, what should be our strategy to a super diet?

  1. Eating foods and vegetables that are in season. Seasonal fruits and vegetables provide maximum health benefits and nutritional requirement for that time of the year. For example, bottle gourd (ghiya or doodhi) is a summer vegetable and is widely recommended for weight loss, managing high cholesterol and hypertension. But one must remember that since it is rich in water content (96 gm per 100 gm), it’s consumption during winters will not be as beneficial for our body. This is because it helps to reduce our body heat whereas in winters we want to trap the body heat to maintain our body temperature.
  2. Going local and consuming foods that are native to our region. Let’s make the best of what is available locally. Our humble jamun available during summers, is very high in Vitamin C content and works as an immunity booster. But, the trend is growing towards consumption of imported, dried cranberries which also give the same nutrition, but at a much higher cost. What we forget is that since jamun is a native fruit, our body is inherently adapted to digesting it better and getting the maximum benefit from it.
  3. Adopting unprocessed foods from all major food categories. As far as possible, we should banish processed and packaged foods from our shopping basket. For example, readymade breakfast cereals like wheat flakes have added preservatives, hidden sugars and are processed (extrusion method) such that when compared to the old, whole grain wheat dalia, they have far lower nutritional value.
  4. Focusing on getting our five portions of fruits and vegetables in a day. Eating a variety of foods ensures we get a wide variety of the nutrients our body needs. Fruits and vegetables have differed colours to indicate a different set of vitamins and minerals. So, include as many colours as you can in a day for a super-diet.
  5. Adjusting our diet based on our needs, ability to digest and medical conditions. For example, soya and its products are a blessing for adding proteins to a vegetarian diet, but if consumed by people with thyroid problem, it can interfere with proper absorption of medicine by the body.

Remember, there are no miracle foods and consuming a certain food is not going to undo the damage caused by unmindful eating. Any food when eaten at the right time and in the right combination shall keep us in good health. A balanced super diet far outweighs any super food in terms of the wholesome nutrition it provides our body.

In case you have a concern or query you can always consult an expert & get answers to your questions!

2533 people found this helpful

Super Diets Vs Super Foods - What Exactly They Are?

Dt. Ruchi Goyal 92% (1249 ratings)
M.Phil Biotech & PGD Dietitics
Dietitian/Nutritionist, Panchkula
Super Diets Vs Super Foods - What Exactly They Are?

There is a palpable buzz around superfoods all over the world. One day quinoa is being hailed as the star among foods and the next day everyone is falling head over heels over the benefits of kuttu (buckwheat).

One wonders what makes certain foods qualify for the ‘superfood’ label. One, they need to be loaded with vital nutrients and vitamins. Second, they need to help in treating or lowering the risk of certain diseases? Let us explore a bit more.

What most of us do not realize is that a lot of superfoods have been around for centuries and our grandparents and ancestors have long been consuming them for their health benefits. It is only now that they have been re-discovered and are hitting the headlines. At the same time, a lot of exotic superfoods are being introduced, which are difficult to source and generally rather expensive.

The food industry wants to persuade us that eating some foods can slow down the ageing process, lift depression, boost our physical ability, and even our intelligence. Had that been the case, mother nature would have created only those foods and not so many kinds of foods, with different nutritive values.

The problem with some of the superfoods being aggressively marketed is that they are exotic in nature. So, unless you have the local or native super foods, not only would they be difficult to source but would also make a huge dent into the pocket. So, one would have something like kale only occasionally. Healthy, yes, but would one consume it every day? Probably not!

We over here prefer to talk about ‘Super Diets’ and like to avoid the use of the term ‘superfoods’. The emphasis is on a healthy, balanced diet, rich in fruits, vegetables and wholegrain foods, which are all easy to source.

So, what should be our strategy to a super diet?

  1. Eating foods and vegetables that are in season. Seasonal fruits and vegetables provide maximum health benefits and nutritional requirement for that time of the year. For example, bottle gourd (ghiya or doodhi) is a summer vegetable and is widely recommended for weight loss, managing high cholesterol and hypertension. But one must remember that since it is rich in water content (96 gm per 100 gm), it’s consumption during winters will not be as beneficial for our body. This is because it helps to reduce our body heat whereas in winters we want to trap the body heat to maintain our body temperature.
  2. Going local and consuming foods that are native to our region. Let’s make the best of what is available locally. Our humble jamun available during summers, is very high in Vitamin C content and works as an immunity booster. But, the trend is growing towards consumption of imported, dried cranberries which also give the same nutrition, but at a much higher cost. What we forget is that since jamun is a native fruit, our body is inherently adapted to digesting it better and getting the maximum benefit from it.
  3. Adopting unprocessed foods from all major food categories. As far as possible, we should banish processed and packaged foods from our shopping basket. For example, readymade breakfast cereals like wheat flakes have added preservatives, hidden sugars and are processed (extrusion method) such that when compared to the old, whole grain wheat dalia, they have far lower nutritional value.
  4. Focusing on getting our five portions of fruits and vegetables in a day. Eating a variety of foods ensures we get a wide variety of the nutrients our body needs. Fruits and vegetables have differed colours to indicate a different set of vitamins and minerals. So, include as many colours as you can in a day for a super-diet.
  5. Adjusting our diet based on our needs, ability to digest and medical conditions. For example, soya and its products are a blessing for adding proteins to a vegetarian diet, but if consumed by people with thyroid problem, it can interfere with proper absorption of medicine by the body.

Remember, there are no miracle foods and consuming a certain food is not going to undo the damage caused by unmindful eating. Any food when eaten at the right time and in the right combination shall keep us in good health. A balanced super diet far outweighs any super food in terms of the wholesome nutrition it provides our body. If you wish to discuss about any specific problem, you can consult a dietitian-nutritionist.

3310 people found this helpful

Super Fact of the Day: You have a total of 21 senses!

Dr. Mohan Bairwa 92% (7229 ratings)
MBBS, MD - Community Medicine
General Physician, Jaipur
Super Fact of the Day: You have a total of 21 senses!
Apart from the five conventional senses of sight, sound, smell, touch, taste and that additional sixth sense, your body is equipped with 15 other senses. These “other senses” include balance, pain, temperature and time along with internal sense for thirst, fullness and suffocation!

Would you like to share this interesting fact with family or friends? Go ahead and Share!
892 people found this helpful

10 Super Foods You Must Have

M.Sc, Internship From AIIMS - Diploma in Diet and Nutrition, Diploma in Diet and Nutrition
Dietitian/Nutritionist, Delhi
10 Super Foods You Must Have

Most people crave to improve their bone health, maintain proper eyesight, keep the mind sharp and prevent chronic diseases. Have these top 10 power foods and you will be able to stay healthy and feel good about yourself:

  1. Berries: A great source of fibre, berries help in keeping your digestive system healthy, which in turn helps in shedding off the extra pounds easily.
  2. Eggs: A recent study has found that people who eat scrambled eggs and toast for breakfast feel more contented and eat less during lunch. In addition, egg yolks are rich in lutein and zeaxanthin, which strengthens your eyesight.
  3. Beans: This is a great source of iron which helps in transporting oxygen to the lungs from where it is transported to other parts of the body. It also contains soluble fibre which helps in lowering the cholesterol levels of the blood.
  4. Nuts: Walnuts or almonds or hazelnuts are a rich source of unsaturated fats that are healthy for your heart and overall health, owing to their high levels of omega-3 fatty acids and linolenic acids.
  5. Oranges: A rich source of vitamin C, a large-sized orange is adequate for your body’s requirement for fighting off infections and providing skin firming collagens. These fruits are also rich in folate as well as fibre.
  6. Sweet potatoes: Owing to the high contents of the alpha and beta carotene, which give the sweet potato its colour, you should have one medium-sized sweet potato regularly for keeping your bones, eyes and immune system healthy.
  7. Broccoli: This can be called a green powerhouse as it is packed with vitamins A, C and K as well as folate. It offers a rich source of sulforaphane and isothiocynate, which is believed to help in alleviating throat cancer.
  8. Tea: Tea is high in flavonoid content which is an antioxidant, and offers a wide range of health benefits. A cupful of freshly brewed tea helps in fighting diabetes, Alzheimer’s and certain cancers.
  9. Spinach: This plant has the important vitamins along with potassium, magnesium, calcium, fibre and iron. Spinach is healthy and is recommended for all to-be mothers.
  10. Yogurt: A rich source of calcium, yogurt is known for staving off osteoporosis. It contains helpful bacteria which helps in the maintenance of gut health and reduces the chances of age-related intestinal ailments.

Eat these 10 superfoods are nutrient-rich and are considered to be beneficial for health and well-being. If you wish to discuss about any specific problem, you can consult a dietitian-nutritionist.

3525 people found this helpful

Spinach - A Super Food That Is Must For You!

Dr. Ranjana Gupta 91% (116 ratings)
BHMS
Homeopath, Delhi
Spinach - A Super Food That Is Must For You!

While we all believe that green leafy vegetables are to be included as part of our regime, not all of us know in detail the amount of goodness that comes packed in these. The first thing that comes to mind at the thought of leafy green vegetable is the tender, green, luscious looking spinach. However, not all of us know the amount of goodness and nutrition it stores within in. Spinach, though appears to be delicate and light, puts up a strong fight against inflammatory problems, stress-related problems, cardiovascular issues, bone diseases and various types of cancers.

1) Minerals and vitamins - Fresh green spinach is loaded with a multitude of vitamins A, B1, B2, B3, B6, C and K. Major minerals contained in spinach include manganese, iron, magnesium, copper, potassium, phosphorus and selenium.

2) Anti-cancer benefits - The antioxidant properties in spinach come from carotenoids and flavonoids, and it is loaded with about a dozen flavonoid compounds, thereby getting a strong anti-inflammatory and anti-carcinogenic properties. Spinach helps in reducing inflammation in the stomach lining and other areas, thereby reducing the chances of intestinal cancer. It also provides significant protection against prostate cancer.  The incidence of skin papilloma is also reduced with increased consumption of spinach.

3) Anti-inflammatory benefits - The good amounts of vitamin C, E, A, zinc, manganese, selenium are beneficial for reducing stress and thereby reduce incidence of heart attacks and high blood pressure. Spinach also is rich in protein and contains some peptides (small protein units) which inhibit angiotensin-converting enzyme that is responsible for increasing blood pressure. This is another way how spinach helps lower blood pressure.

4) Eyes - Lutein and zeaxanthin are two carotenoids which protect the eyes against cataracts and macular degeneration. 

5) Bones - The bacteria in the stomach convert vitamin K1 in spinach to vitamin K2. While Vitamin K1 supports the bones by reducing the number of osteoclasts (cells that break down bones), vitamin K2 activates osteocalcin, which promotes bone formation. The high levels of calcium and magnesium only make it even better for the bones.

6) Digestive system - With the good fiber content it has, there are reduced instances of constipation. The anti-inflammatory property helps keep the stomach lining healthy and less prone to ulcers. It also helps flush out toxins and keeps the body alkaline, which helps beat stress.

7) Skin - The various minerals and vitamins in spinach reduce the chances of skin infections and also add to the glow of the skin. The itchiness and dryness of the skin also are reduced with regular use of spinach.

So, the next time you are thinking which is one thing you should pick up when you go to the market - think spinach. Popeye did, and it sure did help him!!

7869 people found this helpful

super food for heart diseases

Dt. Prachi Bansal 91% (1499 ratings)
3 months Internship of Dietitics/Nutrition, PG diploma in Dietitics/Nutrition, M.Sc - Dietitics / Nutrition
Dietitian/Nutritionist, Moradabad
super food for heart diseases
1. Garlic-helps to keep the blood thin.
2. Ginger-interfere with the formation of the blood clots helping towards of heart attacks.
3. Green tea-keep blood pressure under control.
4. Oats bran-lower cholestrole
5. Onions-keep the blood thin &prevent the blood clot.
6. Wine-lowering the harmful ldl& its contain antioxidant property but should be in limit.
1 person found this helpful

Super Fact of the Day: Why your feet sweat!

Dr. Surbhi Agrawal 97% (19676 ratings)
PDDM, MHA, MBBS
General Physician, Nashik
Super Fact of the Day: Why your feet sweat!
You have 2.6 million sweat glands in your body. Most of these glands are concentrated on the bottom of your feet and least of them concentrated on your back!

Would you like to share this interesting fact with family or friends? go ahead and share!
3581 people found this helpful