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Benefits of Cashews And Its Side Effects Tips

6 Foods That Help You Beat Stress!

Dt. Lokendra Tomar 90% (10503 ratings)
Diploma in Diet and Nutrition, B.Pharma, MD - Alternate Medicine
Dietitian/Nutritionist, Gurgaon
6 Foods That Help You Beat Stress!

A stressful life increases the cortisol content in our body, which in turn is responsible for increasing our craving for food. Often these cravings are more inclined towards sweets. An increased sweet consumption worsens our mood and is responsible for an array of complications such as obesity, diabetes etc. On top of this, the cortisol releases an enzyme called cortisone, which further increases the cortisol content in the body. In order to avoid this complication which results from a stressful life, here is a diet that will keep you in good state:

  1. Asparagus: Asparagus has is an ideal low-calorie option. Its high folate content helps to keep the body cool and composed. Asparagus can be consumed with salads or in the form of crisp and broiled snacks. Regular intake of this will go a long way in keeping you healthy under stressful situations.
  2. Avocados: One single serving of avocado can do good to your body. This creamy fruit has enough glutathione to block intestinal absorption of many kinds of fat. Avocados are also rich in folate, vitamin B, vitamin E, lutein and beta carotene. However, owing to its fat content, too much intake of this fruit doesn’t prove to be very beneficial for the body. This can be consumed as a whole or along with sandwiches and burgers.
  3. Berries: All kinds of berries are extremely rich in vitamin C, which is known to be a very effective combat for stress. Blueberries are one of the best antioxidants that occur naturally. Apart from this, berries also have the unique ability to reduce cortisol in the body. 3-4 berries can be included in the diet to experience immediate results.
  4. Cashews: There are a lot of misconceptions about cashews contributing to fat. While they possess fat, they are a great source of protein as well. Cashew is a rich source of zinc that is responsible for combatting stress, depression and anxiety. 2-3 pieces of cashews can be consumed on a daily basis.
  5. Chamomile Tea: Chamomile tea has a soothing effect on the body. A study conducted by the University of Pennsylvania showed that Chamomile tea greatly helps in fighting stress and has a calming effect on the body. A separate study by the University of Maryland Medical Center showed that Chamomile Tea helps in getting sleep.
  6. Garlic: Garlic is a powerful antioxidant that neutralizes the free radicals in the body. Allicin is a critical compound found in garlic, which helps to fight against common cold, heart diseases and even cancer. Garlic also fights against stress and maintains calm. This can be consumed with your meals on a regular basis.
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What Is Diabetes?

Dr. Prashant K Vaidya 91% (11221 ratings)
Diploma In Gastroenterology, Diploma In Dermatology, BHMS
Homeopath, Hyderabad
What Is Diabetes?

What is Diabetes?

Human body requires glucose as a source of energy for all the cells in muscles, tissues and brain. At any given time, the levels of glucose in the blood are controlled by a hormone called ‘insulin’, which is released by the pancreas. In people with diabetes, the insulin secreted by the pancreas is in inadequate quantity, or the body cells become resistant to insulin. This results in an increase in the blood glucose levels, commonly known as high blood sugar.

What are the types of diabetes?

    • Type 1 diabetes (total lack of insulin): Type 1 diabetes, also known as juvenile diabetes or insulin-dependent diabetes, is a chronic condition in which the pancreas produces little or no insulin.

    • Type 2 diabetes (inadequate insulin and insulin resistance): In type 2 diabetes, the body does not use insulin properly which is called insulin resistance. At first, the pancreas makes extra insulin to make up for it, but over time it is not able to keep up and can’t make enough insulin to maintain normal blood glucose.

    • Gestational diabetes (diabetes acquired during pregnancy):  Gestational diabetes is a condition in which a woman without diabetes develops high blood sugar levels during pregnancy, and usually reversible after giving birth. It can occur at any stage of pregnancy, but is more common in the second half of the gestation period.

Causes of Diabetes :

To understand diabetes, first you must understand how glucose is normally processed in the body.

How insulin works:

insulin is a hormone that comes from a gland situated behind and below the stomach (pancreas).

  • The pancreas secretes insulin into the bloodstream.

  • The insulin circulates, enabling sugar to enter your cells.

  • Insulin lowers the amount of sugar in your bloodstream.

  • As your blood sugar level drops, so does the secretion of insulin from your pancreas.

The role of glucose:

Glucose — a sugar — is a source of energy for the cells that make up muscles and other tissues.

  • Glucose comes from two major sources: food and your liver.

Type 1 diabetes causes :

Type 1 diabetes is caused by the immune system destroying the cells in the pancreas that make insulin. This causes diabetes by leaving the body without enough insulin to function normally.

This is called anSugar is absorbed into the bloodstream, where it enters cells with the help of insulin.

Your liver stores and makes glucose.

When your glucose levels are low, such as when you haven't eaten in a while, the liver breaks down stored glycogen into glucose to keep your glucose level within a normal range. autoimmune reaction, or autoimmune cause, because the body is attacking itself.

  • Viral or bacterial infection

  • Chemical toxins within food

  • Unidentified component causing autoimmune reaction

  • Severe stress

  • Mental anxiety

Underlying genetic disposition may also be a type 1 diabetes cause

Type 2 diabetes causes :

This is the most likely type 2 diabetes cause.

There are a variety of risk factors for type 2 diabetes, any or all of which increase the chances of developing the condition.

These include:

  • Obesity

  • Living a sedentary lifestyle

  • Increasing age

  • Bad diet

  • Severe stress

  • Mental anxiety

signs and symptoms of diabetes are the same in men and women?

Best Foods to Control Diabetes :

Figuring out the best foods to eat when you have diabetes can be tough.

The main goal is to keep blood sugar levels well-controlled.

However, it's also important to eat foods that help prevent diabetes complications like heart disease.

Here are the 16 best foods for diabetics, both type 1 and type 2.

1. Fatty Fish :

Fatty fish is one of the healthiest foods on the planet.

Salmon, sardines, herring, anchovies and mackerel are great sources of the omega-3 fatty acids DHA and EPA, which have major benefits for heart health.

Getting enough of these fats on a regular basis is especially important for diabetics, who have an increased risk of heart disease and stroke.

2. Leafy Greens :

Leafy green vegetables are extremely nutritious and low in calories.

They're also very low in digestible carbs, which raise your blood sugar levels.

Spinach, kale and other leafy greens are good sources of several vitamins and minerals, including vitamin C.

3. Cinnamon :

Cinnamon is a delicious spice with potent antioxidant activity.

Several controlled studies have shown that cinnamon can lower blood sugar levels and improve insulin sensitivity.

Long-term diabetes control is typically determined by measuring hemoglobin A1c, which reflects your average blood sugar level over 2–3 months.

In one study, type 2 diabetes patients who took cinnamon for 90 days had more than a double reduction in hemoglobin A1c, compared those who only received standard care.

4. Eggs :

Eggs provide amazing health benefits.

In fact, they're one of the best foods for keeping you full for hours (28, 29, 30).

Regular egg consumption may also reduce your heart disease risk in several ways.

Eggs decrease inflammation, improve insulin sensitivity, increase your "good" HDL cholesterol levels and modify the size and shape of your "bad" LDL cholesterol.In one study, people with type 2 diabetes who consumed 2 eggs daily as part of a high-protein diet had improvements in cholesterol and blood sugar levels.

In addition, eggs are one of the best sources of lutein and zeaxanthin, antioxidants that protect the eyes from disease.

Just be sure to eat whole eggs. The benefits of eggs are primarily due to nutrients found in the yolk rather than the white.

5. Chia Seeds :

Chia seeds are a wonderful food for people with diabetes.

They're extremely high in fiber, yet low in digestible carbs.

In fact, 11 of the 12 grams of carbs in a 28-gram (1-oz) serving of chia seeds are fiber, which doesn't raise blood sugar.

The viscous fiber in chia seeds can actually lower your blood sugar levels by slowing down the rate at which food moves through your gut and is absorbed.

6. Turmeric :

Turmeric is a spice with powerful health benefits.

Its active ingredient, curcumin, can lower inflammation and blood sugar levels, while reducing heart disease risk.

What's more, curcumin appears to benefit kidney health in diabetics. This is important, as diabetes is one of the leading causes of kidney disease.

7. Greek Yogurt :

Greek yogurt is a great dairy choice for diabetics.

It's been shown to improve blood sugar control and reduce heart disease risk, perhaps partly due to the probiotics it contains

Studies have found that yogurt and other dairy foods may lead to weight loss and improved body composition in people with type 2 diabetes.

It's believed that dairy's high calcium and conjugated linolic acid (CLA) content may play a role.

What's more, Greek yogurt contains only 6–8 grams of carbs per serving, which is lower than conventional yogurt. It's also higher in protein, which promotes weight loss by reducing appetite and decreasing calorie intake.

8. Nuts :

Nuts are delicious and nutritious.

All types of nuts contain fiber and are low in digestible carbs, although some have more than others.

Here are the amounts of digestible carbs per 1-oz (28-gram) serving of nuts:

    Research on a variety of different nuts has shown that regular consumption may reduce inflammation and lower blood sugar, HbA1c and LDL levels.

9. Broccoli :

Studies in diabetics have found that broccoli may help lower insulin levels and protect cells from harmful free radicals produced during metabolismBroccoli is one of the most nutritious vegetables around.

A half cup of cooked broccoli contains only 27 calories and 3 grams of digestible carbs, along with important nutrients like vitamin C and magnesium.

10. Flaxseeds :

Flaxseeds are an incredibly healthy food.

A portion of their insoluble fiber is made up of lignans, which can decrease heart disease risk and improve blood sugar control .

type 2 diabetes who took flaxseed lignans for 12 weeks had a significant improvement in hemoglobin A1c.

Flaxseeds are very high in viscous fiber, which improves gut health, insulin sensitivity and feelings of fullness.

Your body can't absorb whole flaxseeds, so purchase ground seeds or grind them yourself. It's also important to keep flaxseeds tightly covered in the refrigerator to prevent them from going rancid.

11. Strawberries :

Strawberries are one of the most nutritious fruits you can eat.

They're high in antioxidants known as anthocyanins, which give them their red color.

Anthocyanins have been shown to reduce cholesterol and insulin levels after a meal. They also improve blood sugar and heart disease risk factors in type 2 diabetes.

A one-cup serving of strawberries contains 49 calories and 11 grams of carbs, three of which are fiber.

12. Garlic :

Garlic is a delicious herb with impressive health benefits.

It may also be very effective at reducing blood pressure.

In one study, people with uncontrolled high blood pressure who took aged garlic for 12 weeks averaged a 10-point decrease in blood pressure.

One clove of raw garlic contains only 4 calories and 1 gram of carbs.

Zinc Deficiency - How To Detect It?

Dr. Bharat Bhushan Bharti 90% (146 ratings)
MD Physician
General Physician, Delhi
Zinc Deficiency - How To Detect It?

Zinc deficiency is one epidemic that people are mostly unaware of. As per the data shared by World Health Organization, around 31% of the world population is suffering from zinc deficiency. The problem is also ranked 5th in the leading factors that cause several diseases. It is also a primary reason why underdeveloped nations suffer from high mortality rate as zinc deficiency is associated with child pneumonia and diarrhea.

Every person, young or old, needs to have a regular intake of zinc for a healthy life, which it is known as an essential nutrient. It is also present in every cell, tissue, bone and fluid in the human body; zinc is especially prevalent in male semen and prostate glands.

Common Symptoms Of Zinc Deficiency

Unfortunately, millions of people suffering from zinc deficiency are unaware of their condition. However, looking out for certain key indicators can help in identifying the problem before it becomes severe. Here are the common symptoms of zinc deficiency that everyone must look out for:

  1. Poor Neurological Function- Zinc is an absolute necessity for neuropsychologic performance and growth. Low levels of zinc lead to attention disorders in infants, which may persist till the adulthood. But, it doesn’t mean you will start pumping your kids with an overdose of zinc. It has been found that zinc is absorbed best with other nutrients and especially when taken with whole foods.
  2. Weak Immunity- Your immune function works best when it has an adequate amount of zinc. It is vital for the growth of T-Cell and differentiating white blood cells to keep diseases at bay. Zinc is also necessary for the structural component of the hormone receptors. They contribute exponentially to have a healthy and balanced immune function.
  3. Diarrhea & Leaky Gut- Impaired immunity causes zinc deficiency diarrhea, which can become a persistent health problem. Every year diarrhea affects nearly 2 million children worldwide, and most of them are suspected to have a zinc deficiency and bacterial infection. Leaky gut, also called intestinal permeability can lead to a slew of health problems like skin allergies, thyroid problems, and nutrient malabsorption.

Zinc Rich Foods You Must Include In Your Diet

If you are experiencing any of the symptoms shared above, then you might be suffering from the zinc deficiency. To improve the level of zinc in your body, you can either take all natural zinc supplements. But, supplements usually contain several forms of zinc like zinc sulfate, zinc acetate and more. Thus, it is better to include the below-shared foods in your diet, which contain a high amount of zinc:

  1. Pumpkin seeds –?1/2 cup: 8.4 mg
  2. Lamb?– 4 oz: 5.2 mg
  3. Cashews –?1/2 cup: 3.8 mg
  4. Chickpeas (Garbanzo beans) –?1 cup cooked: 2.5 mg
  5. Mushrooms –?1 cup cooked: 1.9 mg
  6. Chicken –? 4 oz: 1.6 mg
  7. Kefir or Yogurt? – 1 cup: 1.4 mg
  8. Spinach –?1 cup cooked: 1.4 mg
  9. Cocoa powder –? 1 Tbsp: 0.4 mg
9644 people found this helpful

Topmost Winter Foods By Ayurveda For Your Diet This Season

Gautam Clinic Pvt Ltd 93% (7776 ratings)
Sexologist Clinic
Sexologist, Faridabad
Topmost Winter Foods By Ayurveda For Your Diet This Season

1. Sahaj (hereditary), or immunity you're born with.
2. Kalaj (seasonal), or immunity that comes and goes with seasons/age/time.
3. Yuktikrit (established), or immunity you can develop with a regular and balanced diet, and systemic practice of yoga.

It is the third type of immunity we want to bolster during the winters, which you can easily do by adopting an Ayurvedic lifestyle. Here's our guide to eating healthy and staying strong this winter season.

1. Kindle the fire in your stomach

More than half your immunity is driven by the process of digestion. Ayurveda equates digestive strength with a "fire" (known as 'agni' in Sanskrit) in the stomach. Because we tend to become fairly lethargic during winters, this agni may lose some of its potency. That's why it's important to include generous amounts of natural oils, desi ghee, and butter in your diet to keep this flame alive.

  1. Boil your food!

    Boiled food is one of the best options for winter. Have plenty of soup, stews, and broths made of winter foods. Carrots, beets, green leafy vegetables as well as other root-based vegetables are extremely beneficial and can be had steamed or otherwise. Food we eat in the winter season should always be warm. Try to avoid pre-cooked or packaged meals and choose freshly cooked seasonal vegetables and fruits for your winter diet.

2. Go Nuts!

Dry-fruits are a must for the winters. Cashews, pista, dates, almonds, walnuts - you name it, you eat it! Not only do they help generate heat within the body, they also give you the energy needed to fight winter laziness.

Most people believe that the best thing about winters is the amount of binging that is forgiven around this time. We say if you love to eat, why not go in for healthy food that will do your body a world of good? That way, you have the best of both worlds, don't you?

 

4 people found this helpful

Top 10 Foods High In Zinc

Dt. Neha Suryawanshi 91% (14814 ratings)
M.Sc. in Dietetics and Food Service Management , Post Graduate Diploma In Computer Application, P.G.Diploma in Clinical Nutrition & Dietetics , B.Sc.Clinical Nutrition & Dietetics
Dietitian/Nutritionist, Mumbai

Consume two to three servings of these zinc foods daily to support optimal zinc levels.

1. Lamb: 3 ounces: 6.7 milligrams (45 percent dv)

Lamb is a rich source of many vitamins minerals. In addition to zinc, lamb contains vitamin b12, riboflavin, selenium, niacin, phosphorus and iron

2. Pumpkin seeds: 1 cup: 6.6 milligrams (44 percent dv)

Pumpkin seeds and pumpkin seed oil are able to reduce the risk of breast cancer in post-menopausal women, according to research published in nutrition and cancer. (2) pumpkin seeds are also good for prostate health, and they promote your mental health.

3. Grass-fed beef: 100 grams: 4.5 milligrams (30 percent dv)

Grass-fed beef nutrition includes omega-3 fatty acids and conjugated linoleic acid, a powerful polyunsaturated fatty acid that has been shown to help fight cancer, reduce the risk of heart disease, improve blood sugar, discourage weight gain and build muscle. 

4. Chickpeas (garbanzo beans): 1 cup: 2.5 milligras (17 percent dv)

Chickpeas, like all legumes, are a form of complex carbohydrates that the body is able to slowly digest and use for energy. Chickpeas increase satiety and help with weight loss. (4) they also improve digestion by quickly moving foods through the digestive tract.

5. Cocoa powder: 1 ounce: 1.9 milligrams (13 percent dv)

Cocoa powder is a good source of two flavonoids, epicatechin and catechin, which function as antioxidants that help prevent inflammation and disease. Because of the presence of flavonoids in cocoa powder, it helps improve blood flow and lower blood pressure too. 

6. Cashews: 1 ounce: 1.6 milligrams (11 percent dv)

Cashews are rich in unsaturated fatty acids and high in protein. Cashews nutrition helps fight heart disease, reduce inflammation, promote bone health and support healthy brain function. Plus, these nuts help with weight loss or maintenance because they make you feel fuller and curb food cravings. 

7. Kefir or yogurt: 1 cup: 1.4 milligrams (10 percent dv) (values vary)

Kefir and yogurt are cultured dairy products that serve as probiotic foods. Both kefir and probiotic yogurt support healthy digestion, boost the immune system, promote cardiovascular health and regulate your mood. 

8. Mushrooms: 1 cup: 1.4 milligrams (9 percent dv)

Proven mushroom nutrition benefits include the ability to boost immunity due to its antioxidant activities, reduce inflammation, fight cancer, protect your heart and improve brain function. 

9. Spinach: 1 cup: 1.4 milligrams (9 percent dv)

Spinach is one of the most nutrient-dense foods in existence. It contains special protective carotenoids that have been linked with decreasing the risk of many diseases, including heart disease, obesity, diabetes, neurodegenerative diseases and even cancer. 

10. Chicken: 100 grams: 1 milligram (7 percent dv)

In addition to the zinc present in chicken, it’s also a good source of b vitamins, including vitamin b12, niacin, vitamin b6 and pantothenic acid. The vitamin b12 in chicken helps maintain energy levels, boost mood, maintain heart health and boost skin health.

4 people found this helpful

9 Amazing Health Benefits of Cashew Nuts!

Dr. Ashwani Kumar Khera 87% (1030 ratings)
Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Ayurveda, Fazilka
9 Amazing Health Benefits of Cashew Nuts!

Cashew nuts or kaju as we know them in India are widely loved and used in almost every course of food, from starters and snacks to the main course to dessert. Apart from being a delectable food, it also has numerous health benefits.

Few of them are:
When compared to other nuts, they have low-fat content which is in the form of oleic acid, and oleic acid is good for the heart.

  1. Cashews also happen to be free of cholesterol and have anti-oxidants which help in keeping your heart healthy. 
  2. Magnesium present in the cashews helps them to prevent the rise in blood pressure.
  3. One major benefit of cashew nuts is that they help fight cancer. They have high copper content and also have flavonoids called proanthocyanidins which help fight cancer cells in colon cancer.
  4. The copper in cashews helps in maintaining the color of the hair.
  5. Cashews have magnesium and calcium, both of which are important for bone health.
  6. Eating cashews with help maintain the level of magnesium in bones and prevent calcium from penetrating nerve cells, thus ensuring healthy nerves.
  7. The minerals present in cashews makes it act as an antioxidant
  8. They help in growth, digestion, and development of the body.
  9. Despite being considered as fattening, cashews have good cholesterol, and eating them can also reduce your risk of gallstone formation
7337 people found this helpful

Penis Health Diet: Optimal Food Choices!

Dr. Vinod Raina 88% (5801 ratings)
MD - General Medicine
Sexologist, Delhi
Penis Health Diet: Optimal Food Choices!

Guys into maintaining the fitness of their body understand the important role diet plays in staying healthy. The right food choices can make a huge difference in overall health; indeed, these same food choices can be instrumental in improving penis health as well. But what are some foods men should consider consuming if maintaining proper penis health is their goal? The following list includes some helpful choices.

1. Bananas

It's not just because of their phallic shape that bananas are recommended for improving penis health. Most fruits are a good choice for men, but the banana has several things going for it. First, it is a good source of potassium, which is great for heart health and blood circulation, both of which are helpful in erectile function. (Remember, the spongy tissue in the penis soaks up the blood to become erect. Better blood circulation aids this process, and the heart has to be in good shape to keep pumping that blood around.) Potassium also helps reduce sodium levels in the blood. Second, the banana contains tyrosine, an amino acid that helps produce the neurotransmitters that increase sex drive. People also get dietary fiber from bananas, and that can help lower cholesterol, keeping a guy in better shape for sexual shenanigans.

2. Cashews

Cashew nuts make a great snack, something to keep a guy going when he needs a little pick me up. They also are a good source of zinc, and the penis likes that. Zinc helps to block the enzyme responsible for breaking testosterone down into estrogen - thereby helping to keep testosterone levels higher, which can have an impact on sexual performance.

3. Blueberries

They're sometimes called Nature's Viagra, and while that may be carrying things a little far, there is a reason blueberries are associated with sexual performance. Blueberries are rich in flavonoids, which help those penile blood vessels relax and stay ready for an influx of blood. As with bananas, blueberries contain good fiber content, helping to eliminate "bad" cholesterol which can lead to blockages.

4. Tomatoes

The secret ingredient in tomatoes is lycopene, a phytochemical that is another strong player in the increased blood flow sweepstakes. In addition to being an aid in erectile issues, tomatoes help keep the prostate healthy, further benefiting a man's sexual life.

5. Brussels sprouts

While Brussels sprouts historically have a reputation as "good for you but bad to taste," their recent prominence in the foodie culture has made them more palatable. Whether they suit a man's taste or not, they can still be quite helpful. These vegetables contain indole-3-carbinol, a compound helpful in boosting sex drive. Like zinc, it lowers estrogen levels, thus keeping testosterone at a higher level.

6. Pomegranates

A man gets benefits from consuming either the fruit itself or its juice. Antioxidant-rich, it's also high in fiber and potassium, making it a good bet for helping with penile blood flow issues. Some researchers believe it can be beneficial in keeping the genitals properly sensitized.

7. Shitake mushrooms

This little guy can pack a punch. It has high levels of zinc, the benefits of which have been discussed previously. It's also filled with vitamin D; the absence of enough vitamin D can lower sex drive. And it's a source for choline, which helps stimulate one of the neurotransmitters that get things revved up for a guy.

These food choices can help maintain penis health, especially if a guy also regularly uses a top drawer penis health crème (health professionals recommend Man1 Man Oil, which is clinically proven mild and safe for skin). If the crème contains alpha lipoic acid, a potent antioxidant, it can add a boost to the antioxidants in the foods listed above. The crème should also contain L-arginine, which can further aid in keeping open those penile blood vessels so that the organ can be ready and receptive for increased blood flow at appropriate times.

4 people found this helpful

Zinc Deficiency - How To Detect If You Are Suffering From It?

Dr. Sajeev Kumar 89% (28275 ratings)
C.S.C, D.C.H, M.B.B.S
General Physician, Alappuzha
Zinc Deficiency - How To Detect If You Are Suffering From It?

Zinc deficiency is one epidemic that people are mostly unaware of. As per the data shared by World Health Organization, around 31% of the world population is suffering from zinc deficiency. The problem is also ranked 5th in the leading factors that cause several diseases. It is also a primary reason why underdeveloped nations suffer from high mortality rate as zinc deficiency is associated with child pneumonia and diarrhea.

Every person, young or old, needs to have a regular intake of zinc for a healthy life, which it is known as an essential nutrient. It is also present in every cell, tissue, bone and fluid in the human body; zinc is especially prevalent in male semen and prostate glands.

Common Symptoms Of Zinc Deficiency

Unfortunately, millions of people suffering from zinc deficiency are unaware of their condition. However, looking out for certain key indicators can help in identifying the problem before it becomes severe. Here are the common symptoms of zinc deficiency that everyone must look out for:

  1. Poor Neurological Function - Zinc is an absolute necessity for neuropsychologic performance and growth. Low levels of zinc lead to attention disorders in infants, which may persist till the adulthood. But, it doesn’t mean you will start pumping your kids with an overdose of zinc. It has been found that zinc is absorbed best with other nutrients and especially when taken with whole foods.
  2. Weak Immunity - Your immune function works best when it has an adequate amount of zinc. It is vital for the growth of T-Cell and differentiating white blood cells to keep diseases at bay. Zinc is also necessary for the structural component of the hormone receptors. They contribute exponentially to have a healthy and balanced immune function.
  3. Diarrhea & Leaky Gut -  Impaired immunity causes zinc deficiency diarrhea, which can become a persistent health problem. Every year diarrhea affects nearly 2 million children worldwide, and most of them are suspected to have a zinc deficiency and bacterial infection. Leaky gut, also called intestinal permeability can lead to a slew of health problems like skin allergies, thyroid problems, and nutrient malabsorption.

Zinc Rich Foods You Must Include In Your Diet

If you are experiencing any of the symptoms shared above, then you might be suffering from the zinc deficiency. To improve the level of zinc in your body, you can either take all natural zinc supplements. But, supplements usually contain several forms of zinc like zinc sulfate, zinc acetate and more. Thus, it is better to include the below-shared foods in your diet, which contain a high amount of zinc:

  1. Pumpkin seeds –1/2 cup: 8.4 mg
  2. Grass-fed Beef – 4 oz: 5.2 mg
  3. Lamb – 4 oz: 5.2 mg
  4. Cashews – 1/2 cup: 3.8 mg
  5. Chickpeas (Garbanzo beans) – 1 cup cooked: 2.5 mg
  6. Mushrooms – 1 cup cooked: 1.9 mg
  7. Chicken – 4 oz: 1.6 mg
  8. Kefir or Yogurt – 1 cup: 1.4 mg
  9. Spinach – 1 cup cooked: 1.4 mg
  10. Cocoa powder – 1 Tbsp: 0.4 mg

    If you wish to discuss about any specific problem, you can consult a general physician.

8447 people found this helpful

How Dry Fruits Help Us To Stay Fit?

Dr. Ekta Jain 86% (19 ratings)
Diploma in Diet,Health & Nutritions
Dietitian/Nutritionist, Delhi
How Dry Fruits Help Us To Stay Fit?

Munch on with dry fruits to stay fit: 

Dietician and nutritionists usually advise to #treat yourself with dry fruits to stay healthy. It is highly nutritious and healthy snack. Dried fruit has lot of micronutrients, fiber and antioxidants. One piece of dried fruit contains about the same amount of nutrients as the fresh fruit.

Our dietician ekta jain explains us the qualities of different dry fruits and how they affect our health:

1. Almond: It’s a healthy substitute for snacking option and can be enjoyed anytime considered very useful for both mental and physical development of body.
2. Cashews: Loaded with health benefits and are rich source of vitamin e and b6. Can be used to add texture and flavor to various dishes.

1 person found this helpful

Leading A Stressful Life? 6 Foods You Must Eat!

Dt. Kanchan Patwardhan 89% (190 ratings)
MSc. Foods & Nutrition, BSc. Dietitics
Dietitian/Nutritionist, Mumbai
Leading A Stressful Life? 6 Foods You Must Eat!

A stressful life increases the cortisol content in our body, which in turn is responsible for increasing our craving for food. Often these cravings are more inclined towards sweets. An increased sweet consumption worsens our mood and is responsible for an array of complications such as obesity, diabetes etc. On top of this, the cortisol releases an enzyme called cortisone, which further increases the cortisol content in the body. In order to avoid this complication which results from a stressful life, here is a diet that will keep you in good state:

  1. Asparagus: Asparagus has is an ideal low-calorie option. Its high folate content helps to keep the body cool and composed. Asparagus can be consumed with salads or in the form of crisp and broiled snacks. Regular intake of this will go a long way in keeping you healthy under stressful situations.
  2. Avocados: One single serving of avocado can do good to your body. This creamy fruit has enough glutathione to block intestinal absorption of many kinds of fat. Avocados are also rich in folate, vitamin B, vitamin E, lutein and beta carotene. However, owing to its fat content, too much intake of this fruit doesn’t prove to be very beneficial for the body. This can be consumed as a whole or along with sandwiches and burgers.
  3. Berries: All kinds of berries are extremely rich in vitamin C, which is known to be a very effective combat for stress. Blueberries are one of the best antioxidants that occur naturally. Apart from this, berries also have the unique ability to reduce cortisol in the body. 3-4 berries can be included in the diet to experience immediate results.
  4. CashewsThere are a lot of misconceptions about cashews contributing to fat. While they possess fat, they are a great source of protein as well. Cashew is a rich source of zinc that is responsible for combatting stress, depression and anxiety. 2-3 pieces of cashews can be consumed on a daily basis.
  5. Chamomile TeaChamomile tea has a soothing effect on the body. A study conducted by the University of Pennsylvania showed that Chamomile tea greatly helps in fighting stress and has a calming effect on the body. A separate study by the University of Maryland Medical Center showed that Chamomile Tea helps in getting sleep.
  6. GarlicGarlic is a powerful antioxidant that neutralizes the free radicals in the body. Allicin is a critical compound found in garlic, which helps to fight against common cold, heart diseases and even cancer. Garlic also fights against stress and maintains calm. This can be consumed with your meals on a regular basis. If you wish to discuss about any specific problem, you can consult a dietitian-nutritionist.
6402 people found this helpful