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Red Lentils (Masoor Dal) Benefits Tips

Pregnancy - Dietary Tips You Must Follow!

Dt. Shikha Mahajan 87% (112 ratings)
Certificate In Clinical Nutrition, Cert Child Health & Nutrition
Dietitian/Nutritionist, Delhi
Pregnancy - Dietary Tips You Must Follow!

When you are expecting, you are eating not only to nourish your body, but also to nourish the foetus growing within you. This has led to the common saying that when pregnancy, ‘eat for two’. However, more than the quantity you eat, it is important for you to make the right choices when it comes to what you are eating. Here are a few foods you should include in your diet to have a healthy pregnancy.

  1. Fruit and vegetables: Fruits and vegetables are rich sources of vitamins and minerals essential for your baby’s growth and development and to give you the energy you need. They also add fibre to your food and help prevent constipation thereby helping the digestive system function smoothly. To get the most benefits from fruits and vegetables, try eating them raw as much as possible.
  2. Starchy foods: Cereals and grains are essential carbohydrates that are needed when pregnant. To avoid excessive calorie intake, stay away from processed carbohydrates and instead pick whole grains, potatoes, unpolished ricemaize, millets etc to be part of your diet.
  3. ProteinProtein helps build muscle tissue and promotes development in the growing baby. It also helps with the development of the baby’s brain. Meat, fish, eggs, legumes, pulses and nuts are rich sources of proteins that should be essential parts of your diet. However, avoid excessive protein as it can lead to indigestion. Pick lean meats without skin and ensure that they are cooked properly before eating them. Avoid raw preparations such as sushi and raw oysters when pregnant.
  4. Dairy: To build strong bones your baby needs plenty of calcium. Calcium also helps regulate the use of fluids in your body. For this, it is essential that you have plenty of milk and milk products when pregnant. Wherever possible, choose fat-free variants to avoid excessive calorie intake.
  5. Lentils and nuts: Dried beans, lentils and nuts are rich sources of folic acid. Folic acid helps prevent congenital defects like spinal bifida etc that can affect the development of the baby’s spinal cord and brain. The liver is also a rich source of folic acid.

Not everything is good for you. Some things like saturate fats and foods that are high in sugar and salt content are best avoided when pregnant. These foods do not contribute much to your health but lead to weight gain and can increase your cholesterol levels. You should also try and limit your caffeine intake when pregnant.

3104 people found this helpful

Foods You Must Have For Healthy Hair!

Dt. Ankita Chowdhury 89% (39 ratings)
BSc-Food & Applied Nutrition, Msc in Clinical Dietetics & Food Service Management
Dietitian/Nutritionist, Bhubaneswar
Foods You Must Have For Healthy Hair!

Everyone loves a thick luscious mane of hair, which is shown on television commercials. To be able to flick around shiny healthy locks, you may have tried the best shampoo brands, made frequent visits to the parlour and consulted the doctors several times. However, did you know that the best nutrition for your hair comes from the food you eat daily? Thinning hair, reduction in hairline, excessive hairfall resulting in an undesirable physical change, can be a major cause of frustration and low self esteem. Healthy and hygienic lifestyle, sufficient sleep, adequate water intake and exercises along with a balanced diet help to promote the growth of hair.

Important nutrients necessary to boost hair growth and volume:

  1. Most of the hair is made of protein and therefore it is of utmost importance to include proteins in the diet. Protein cells are building blocks for hair and strengthen your locks.
  2. Vitamin D leads to a healthy scalp and activates the growth of hair follicles.
  3. Biotin (Vitamin B7) leads to the synthesis of an important hormone known as Keratin which forms the fibrous part of hair.
  4. Inadequate Folic acid in the diet can cause a reduction in cell division and lead to premature greying of hair.
  5. Vitamin A and C help to keep the scalp free of dandruff. They lead to the production of sebum that nourishes the hair strands and prevents split ends. Split ends can lead to the breakage of hair, eventually turning your precious mane into a rough, dull and unmanageable one.
  6. Omega-3 fatty Acids improve blood circulation to the hair roots, promoting shine and health of hair.
  7. Iron and Zinc prevent breakage and damage of hair. They contribute to strengthening of hair roots.

Some of the best food items recommended for maintaining healthy hair:

  1. Carrots, Whole grains, Legumes and Lentils, leafy green vegetables, fruits: Carrots are rich sources of Vitamin A. Carrots have several advantageous effects on the human body, mostly showing remarkable improvement in eyesight and hair growth. Carrots can be eaten in a salad, boiled or lightly tossed in the pan in just a few drops of oil and beneficial spices for added flavour. Carrots can also be made into carrot juice and consumed on a regular basis. Vegetables, fruits and legumes are rich sources of iron, zinc; vitamins that are essential for hair maintenance.
  2. Lean Meat and Eggs: Eggs and lean meat are rich sources of protein. Egg whites do a commendable job when it comes to promoting hair growth. Egg yolk and the egg whites are known to remarkably condition the hair and benefit damaged hair when mixed with a natural hair pack before shampooing it off. Egg protein is beneficial, whether consumed or applied externally. It must be made a vital inclusion in your diet.
  3. Oatmeal: Known to have multiple benefits, it must make a way into your diet chart, if you are looking forward to healthy skin, hair and the perfect body weight. Oatmeal applied externally can condition and clean the hair, reducing itchiness of the scalp. Oatmeal consumed in breakfast daily can help to control hormonal imbalance that leads to excessive hair loss. It can also play an important role in controlling genetic alopecia.
  4. Walnuts and Almonds: The “W” of Walnut can also stand for Wonder nut. This nut contains all the necessary vitamins that activate the hair follicles and increase the volume of hair. It contains, iron, zinc, Vitamins B9, B6 and B1, healthy fats and adequate protein. Almonds are as beneficial as Walnuts, containing all the basic important nutrients needed for your hair. A handful of walnuts and almonds daily will zealously guard your hair for a long, long time.
  5. Green Tea and Dark Chocolates: Rich in anti-oxidants, green tea is beneficial both when consumed internally and applied externally. The hair can be washed with green tea to remove and prevent dandruff. Dark chocolates are also rich sources of anti-oxidants. Now that’s a delectable way towards healthy and happy hair.
  6. Fish: Salmon, Mackerel, Oysters are excellent sources of Omega-3 Fatty Acids.
2352 people found this helpful

Alopecia Areata - Causes And Ayurvedic Treatment!

Dr. Anu Goyal 91% (40 ratings)
B.A.M.S, Dietetics & Food Services Management Services, Panchkarma, Sports Nutrition, Clinical & Therapeutic Yoga
Ayurveda, Panchkula
Alopecia Areata - Causes And Ayurvedic Treatment!

Alopecia areata is stated as a baldness disorder where there is hair loss due to a mistaken attack of the immune system on the hair follicles (the region where hair growth starts). The damage which the hair follicles face is not permanent. However, the reason why the immune system attacks the hair follicles is still unknown. Although this problem is commonly seen in people below the age of 20, it may also be found in adults and children belonging to any age group. Men and women equally fall victim to this disorder.

Causes of Alopecia Areata-

It's yet not perfectly understood what causes alopecia areata. For some reason, follicles stop producing visible hair, resulting in smooth bald patches that can appear overnight. Researchers are trying to determine what triggers the disease, and whether it's from within the body or from environmental factors. There are no diagnostic tests available which can predict the onset and behavior of alopecia areata.

However, there may be some hereditary factors which play a role in hair loss, in about 20% of cases people with alopecia areata have a family member who are also affected. Below area few common factors which are known as a trigger for Alopecia areata.

  • Genetic tendencies

  • Environmental triggers

  • Medicines

  • Long illness

  • Exposure to chemicals

  • Nutritional deficiency

  • Thyroid dysfunction

  • Extreme Stress

  • Vaccines

  • Local skin disease

  • Pregnancy

Ayurveda Management-

Increased hair fall in ayurveda is termed as khalitya and is classified under shiroroga.

Romakupagata / keshamulagata vitiated pitta (bhrajaka pitta) along with vitiated vata leads to dis-lodgement or withering of the hair from the hair roots. Further to this, vitiated sleshma / kapha along with rakta will cover and causes obstruction to the hair root, which results in no further hair growth from that place.

A few ways of treatment to reduce hair fall and stimulate hair growth:

  1. Pitta Pacification: This type of treatment is stated as an effective ayurvedic treatment to enhance the digestive system including pitta pacification dietary chart and pitta decreasing ayurvedic medication. This therapy removes toxins from the biological system through effective herbs.

  2. Ayurvedic Oil Application: Jasminum grandifolium induced medicated herbal hair oil is highly effective for treating baldness.

  3. Panchakarma Therapy: Panchakarma is defined as five (pancha) remedies (karma) which involve ayurvedic measures to cleanse the body. This therapy is generally seen as a supplement to the whole therapy needed for treating alopecia. Specific suggestions of Panchakarma therapy are shirodhara (head massage with medicated oil) and Ksheera vasthi, which includes medicated enema (injecting liquid or gas into the rectum, to take out the harmful contents like toxins).

  4. Nasya: This therapy is characterized by the ayurvedic intake of medication through your nasal cavity which then eliminates the impurities from there. It is a very effective therapy for treating the signs of alopecia.

  5. Ayurvedic Diet: Ayurvedic diet is considered an essential treatment method for alopecia. Certain food products must be included or increased in the diet. These include:

    • Food with astringent properties (making skin less oily and reducing bleeding from minor abrasions), sweet and bitter.

    • Lentils, leafy green vegetables and pulses.

    • Herbal tea like liquorice tea and peppermint tea.

    • Seeds and nuts like soaked almond, sesame seed and sunflower seed.

    • Egg white, turkey, chicken, and fish.

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

4349 people found this helpful

High Blood Pressure - 15 Foods That Are Best For It!

Dr. Major Naveen Tandon 91% (473 ratings)
MBBS, MD - General Medicine
General Physician, Lucknow
High Blood Pressure - 15 Foods That Are Best For It!

Research related to change of diet has shown that certain kinds of foods can help lower blood pressure, both right away as well as in the long run. Let us take a look at fifteen good foods that help reduce high blood pressure:

  1. Bananas: There is high content of potassium in bananas, which helps to manage hypertension. Intake of potassium in our diet leads to the reduction of the effects of sodium and makes tension less severe.
  2. Beet Juice: Beet contains high amount of inorganic nitrate, which helps in the reduction of blood pressure.
  3. Berries: Strawberries and blueberries contain compounds which are antioxidant in nature, known as anthocyanins lead to an 8 percent reduction in their level of blood pressure.
  4. Dark Chocolate: Dark Chocolates which are rich in cocoa helps people to get their blood pressure level reduced and hence also assist them in getting rid of hypertension.
  5. Watermelon: Watermelon has amino acid known as citrulline, which helps to manage high blood pressure.
  6. Oats: Oats have a kind of fiber known as beta-glucan, which helps to reduce the level of cholesterol as well as blood pressure.
  7. Leafy Green Vegetables: Vegetables like cabbage, fennel, kale have rich content of nitrates, which help in managing blood pressure.
  8. Garlic: Garlic contains allicin, which helps to increase the production of nitric oxide in bodies and in turn dilute the blood vessels.
  9. Kiwi: Daily intake of kiwi can assist in reducing blood pressure among people, who suffer from moderate levels.
  10. Fermented Foods: Fermented foods have rich content of probiotics, hence play an important role in maintaining gut health.
  11. Lentils and Other Kinds of Pulses: Lentils are a great source of vegetarian protein and fiber, also result in reducing blood pressure.
  12. Natural Yogurt: Yogurt has high chance of reducing level of blood pressure among women, as per the American Heart Association.
  13. Pomegranates: If people, suffering from the problem of high blood pressure, drink 1 cup of pomegranate juice on a daily basis for 28 days, blood pressure gets reduce for short-term.
  14. Cinnamon: Taking Cinnamon in your diet can reduce systolic blood pressure by 5.39 mm Hg and Diastolic Blood Pressure by 2.6 mm Hg.
  15. Pistachios: Pistachios helps to decrease hypertension and existence of a particular compound in it can reduce the tightness of blood vessels.

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

3178 people found this helpful

6 Foods Cleanse Your Body Thoroughly!

Dt. Nehha Ahuja 87% (10 ratings)
PG Diploma Nutrition & Dietetics, B.Sc - Home Science
Dietitian/Nutritionist, Delhi
6 Foods Cleanse Your Body Thoroughly!

Do you want a flawless skin and a perfect figure to grab eyeballs? Are you a fitness freak? Do you believe that your daily dose of exercise can gift you a beautiful body? Well, it’s time you update your knowledge a bit on this issue. Running on the treadmill or spending hours on meditation or yoga is just not enough for a healthy body, skin and mind. You need to flush out the toxins from your body as well. You need to include food items in your regular diet, which have the ability to detox your body.

Believe it or not, there are a plenty of detoxifying natural food items. These food items promote the health of your organs like kidneys, intestines and liver, which help you to get rid of the toxins. Don’t go for any medications or artificial ways of detox. Here are some natural food items that can cleanse your body thoroughly:

  1. Artichokes: This food item is rich in prebiotic inulin, which helps the growth of probiotics in the gut. Probiotics are the essential and good bacteria. They promote the process of digestion. It improves the health of the gut and facilitates its smooth functioning.
  2. Brussels sprouts: Cruciferous vegetables like sprouts, cabbage, cauliflower, etc are a must for your health. They improve the health of liver, kidneys and gut. They also facilitate bowel movement. Researchers claim that these foods are rich in phytochemical sulforaphane. This compound protects your body from the adverse effects of pre-carcinogenic cells.
  3. Oranges: As we all know, oranges have the goodness of vitamin C. Moreover, it is also rich in antioxidants. Vitamin C and other antioxidants keep the liver functioning proper and therefore detoxify the body. Intake of oranges boosts the production of a compound called glutathione. This compound is a must for detoxification of the liver.
  4. Eggs: If you are thinking that eggs can only help in body-building by giving you the right amount of protein. You are wrong. They do a lot more help to you. They contain an amino acid called cysteine. This is needed for breaking down acetaldehyde, it comes as a by-product of alcohol metabolism. Therefore, eggs are the best food items to get your body purified after an over-night booze party.
  5. Sweet potatoes: These are rich in Vitamin B. Vitamins B6, B12 and vitamin B folate help in overall digestion and metabolism.
  6. Lentils: They provide your body with zinc. This mineral is needed for boosting up the immune system of our body and promoting digestion and metabolism.

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

10 people found this helpful

ANTI CANCER DIET

Dt. Archna Gupta 89% (678 ratings)
PG Diploma in Nutrition & Dietetics, M.Sc.in Food & Nutrition
Dietitian/Nutritionist, Ghaziabad
ANTI CANCER DIET

WHEATHER YOU HAVE A HISTORY OF CANCER IN YOUR FAMILY OR YOU’VE BEEN DIAGNISED WITH THE DISEASE, THERE ARE CERTAIN LIFESTYLE CHOICES, WHICH INCLUDES YOUR DIET THAT CAN MAKE A HUGE DIFFERENCE IN HELPING YOU PREVENT CANCER.“WHAT YPU EAT AND WHAT YOU DON’T HAS THE POTENTIAL TO ADVERSELY AFFECT YOUR HEALTH. YOU MAY NOT BE AWARE SOME FOODS CAN ACTUALLY INCREASE THE RISK OF CANCER OF CANCER, WHILE OTHER SUPPORT YOUR BODY AND STRENGTHEN YOUR IMMUNE SYSTEM. RESEARCH SHOWS THAT AS MANY AS ONE-THIRD OF ALL CANCER DEATHS ARE LINKED TO DIE AND PHYSICAL ACTIVITY. A CASE IN POINT START MAKING SMART DIETARY CHOICES AND REDUCE YOUR RISK FOR CANCER. FOLLOW THESE HEALTHY AND EFFECTIVE ANTI CANCER DIET APPROVED BY DOCTORS AND EXPERTS AROUND THE GLOBE.

FOCUS ON CANCER-FIGHTING FRUITS AND VEGETABLES:  

DIETS IN HIGH FRUITS, LIKE ORANGES, BERRIES, PEAS, BELL PEPPERS, DARK LEAFY  GREEN AND OTHER FOODS HIGH IN VITAMIN C MAY LOWER THE RISK OF STOMACH, LUNG AND ESOPHAGEAL CANCER WHILE VEGETBALES CONTAING CAROTENOIDS SUCH AS CAROTS, BRUSSELS SPROUTS AND SQUASH, HELP REDUCE THE RISK OF THE LUNG, MOUTH, PHARYNX AND LARYNX CANCERS, DIETS HIGH IN NON-STARCHY VEGETABLES, SUCH AS BROCOLI, SPINACH AND BEAN IS CONSIDERED EFFECTIVE FOR STOMACH AND ESOPHAGEAL CANCER. FOODS HIGH IN LYCOPENE SUCH AS TOMATOES, GUAVA AND WATERMELON, MAY LOWER THE RISK OF PROSTATE CANCER. THE LESS PROCESSED THE BETTER.

INCLUDE FIBER IN YOUR DIET:

STOCK UP ON FIBER-RICH FOODS. FIBER PLAYS A KEY ROLE IN CLEANING YOUR DIGESTIVE SYSTEM. IT HELPS KEEP FOOD MOVING THROUGH YOYR DIGESTIVE TRACT AND IT ALSO MOVES CANCER-CAUSING COMPOUNDS OUT BEFORE THEY CAN CREATE ANY TROUBLE. A FIBER-RICH DIET MAY HELP PREVENT COLORECTAL CANCERS, INCLUDING STOMACH, MOUTH AND PHARYNX.FOUND IN FRUITS, VEGETABLES AND WHOLE GRAINS, AN IDEAL FIBER-RICHDIET MAY INCLUDE BROWN RICE, WHOLE GRAIN BREAD, POPCORN, RAISIN BRAN, BARLEY, OATMEAL, PEAR, BANANA, APPLE, CARROTS, CELERY, BELL PEPPERS, RASPBERRIES, STRAWBERRY, BLACKBERRY, BLUEBERRY, MANGO, APRICOTS,CITRUS FRUITS, DRIED FRUIT, PRUNES, RAISIN, LEGUMES, LENTILS, BLACK BEANS, SPLIT PEAS, LIMA  BEANS, BAKED BEANS, KIDNEY BEANS, PINTO, CHICK PEAS, NAVY BEANS, BLACK-EYED PEAS, BROCOLI,SPINACH, DARK GREEN LEAFY VEGETABLES, ARTICHOKES, CORN, TOAMOTS, BRUSSELS SPROUTS.

WATER:

DRINK PLENTY OF WATER. IT IS ESSENTIAL FOR FIGHTING CANCER. IT STIMULATES THE IMMUNE SYSTEM REMOVES WASTE AND TOXINS, AND TRANSPORTS NUTRIENTS TO ALL OF ORGANS.

LIMIT ALCOHOL:

THAT INCLUDES WINE TOO. ALCOHOL CONSUMPTION HAS BEEN LINKED TO INCREASED RISK OF MOUTH, ESOPHAGUS, PHARYNX, LARYNX, LIVER AND BREAST CANCERS. THEREFORE IT IS BEST ADVISED TO KEEP A CHECK ON YOUR ALCOHOL INTAKE. MEN SHOULD LIMIT TO NO MORE THAN TWO DRINKS A DAY WHILE WOMEN SHOULD KEEP IT AT ONE DRINK PER DAY WHILE WOMEN SHOULD KEEP IT AT ONE DRINK PER DAY.

ALTERNATE OPTIONS FOR DRINKS:

DOCTORS WOULD ADVICE YOU TO OPT FOR TEA, COFFEE AND LESS FRUIT JUICE.

CUT DOWN ON MEAT:

WE KNOW YOU LOVE MEAT, BUT HOW WILL YOU RELISH IT WHEN YOU DON’T EVEN HAVE A GOOD HEALTH? THAT’S WHY EXPERTS SUGGESTS YOU EAT LESS OFF THE RED MEAT AND CUT DOWN ON PROCESSED MEAT. TOO MUCH OF RED MEAT HAS THE POTENTIAL TO INCREASE YOUR CANCER RISK. CHOOSE FISH, POULTRY OR BEANS INSTEAD OF BEEF, PORK OR LAMB. WHEN YOU EAT MEAT, CHOOSE LEAN CUTS AND EAT SMALLER PORTIONS. PREPARE MEAT BY BAKING, BROILING OR POACHING AT LOWER TEMPERATURES, RATHER THAN BY FRYING IN FAT OR BROILING/GRILLING AT EXCESSIVELY HIGH TEMPERATURES. FYI, RESEARCH SHOWS THAT VEGETARIANS ARE ABOUT 50 PERCENT LESS LIKELY TO DEVELOP CANCER THAN THOSE WHO EAT MEAT.

BE CAREFUL OF FATS:

DIETS HIGH IN SATURATED FATS HAVE BEEN LINKED TO INCREASED RISK FOR MANY TYPES OF CANCER. BUT CUTTING DOWN ON FAT ENTIRELY IS NOT THE ANSWER, EITHER. BECAUSE THERE ARE SOME TYPES OF FAT THAT ACTUALLY HELP PROTECT AGAINST CANER. SATURATED FATS AND TRANS FAT ARE THE FATS THAT ARE DAMAGING. WHILE SATURATED FATS ARE FOUND MAINLY IN ANIMAL PRODUCTS SUCH AS RED MEAT, WHOLE MILK DAIRY PRODUCTS AND EGGS. TRANS FATS ARE FOUND IN LIQUID VEGETABLE OILS.

CHOOSE OLIVE OIL ANDCANOLA OIL OVER THE REGULAR VEGETABLE OIL. AVOID ANYTHING WITH HYDROGENATED OR DOUGHNUTS TO FIGHT THE CANCER.             

 LIMIT FAST FOOD:

FRIED FOODS AND PACKAGED FOODS, WHICH ARE HIGH IN TRANS FATS NEEDS A CHECK. LIMIT FOODS LIKE POTATO CHIPS, COOKIES, CRACKERS, FRENCH FRIES AND DOUGHNITS TO FIGHT THE CANCER.

Prepare your food in healthy ways

EATING HEALTHY FOOD IS NOT THE END OF THE SOLUTION. BUT HOW YOU KNOW PREPARE YOUR SO CALLED HEALTHY FOOD IS EQUALLY IMPORTANT TOO. THE WAY YOU COOK YOUR FOOD CAN EITHER HELP OR DAMAGE YOUR ANTI-CANCER EFFORTS. WHEN COOKING VEGETABLES, STEAM UNTIL JUST TENDER USING A SMALL AMOUNT OF WATER. THIS PRESERVES MORE OF THE VITAMINS. OVERCOOKING VEGETABLES REMOVES MANY OF THE VITAMINS AND MINERALS. IF YOU DO BOIL VEGETABLE, USE THE COOKING WATER IN A SOUP OR ANOTHER DISH TO ENSURE YOU ARE GETTING ALL THE VITAMINS.

USE IMMUNE-BOOSTING HERBS AND SPICES

TO ADD FLAVOR NOT JUST TO YOUR FOOD BUT TO YOUR HEALTH     TOO, USE GARLIC, GINGER, AND CURRY POWDER. THEY HAVE THE RIGHT AMOUNT OF VALUABLE NUTRIENTS TO FIGHT CANCER.

EAT AT LEAST SOME RAW FRUITS AND VEGETABLES

THEY HAVE THE HIGHEST AMOUNTS OF VITAMINS AND MINERALS, ALTHOUGH COOKING SOME VEGETABLES CAN MAKE THE VITAMINS MORE AVAILABLE FOR OUR BODY TO USE.

Need Something To Munch On - 6 Healthy Snacks You Can Try!

Dr. Shiimpy Matharu 89% (73 ratings)
Bcom-Hons, MBA-Marketing & International Business, Advance Diploma In Nutrition & Dietetics, National Diabetes Educational Programme
Dietitian/Nutritionist, Delhi
Need Something To Munch On - 6 Healthy Snacks You Can Try!

Munch on these lip smacking, but healthy evening snacks...

1. Spicy tangy aloo chaat- Potatoes, unless fried, have an array of health benefits. Boiled or mashed potatoes can be used to make aloo chaat for an evening snack. Potatoes are rich in nutrients like potassium, copper, manganese, vitamin B6, vitamin B3, and vitamin C. The best part is consumption of boiled or baked potatoes can keep your tummy satisfied for a considerable amount of time. Aloo chaat is easy to make; one can add cucumber, tomato, coconut shavings, peanuts, mint chutney, herbs, lemon juice to diced boiled potatoes to enjoy an evening meal. For flavor, you might even add tomato sauce.

2. Munch on some dry fruits- Dry fruits are high in dietary fiber, vitamins, and minerals. Having a handful of dry fruit is good for your bowel movements and especially for your skin. It is known to regulate a person's cholesterol levels. People suffering from anemia should have nuts regularly and experience the health benefits.

3. Upma is a healthy snack- Upma made from suji can keep you fit while fulfilling your hunger. It takes time to digest and thus you feel full for quite some time. This kind of snack will raise your energy levels preventing you from being slackened. It is also great for your kidney health. Suji among Indians is also prepared as a dessert containing lots of sugar. Preparing Upma can keep you safe from the ill- effects of sugar.

4. Poha is filling and nutritious- Poha is a dish that originated in the land of Maharashtra. It is easy to make and is not time- consuming at all. One may use very little oil while cooking this dish and still have a tasty snack to eat. The dish usually contains vegetables like beans, carrots, and peas and therefore has a high mineral content. It supplies you with iron, necessary carbohydrates and also with vitamin B.

5. Adai is rich in protein- Lentils and rice in communion can gift us with wonderful snack recipes. A mix of lentil and rice can be used to make an iron and protein rich snack named adai. This snack is a reliable source of fiber, legumes and carbohydrates. It has a rich taste and flavor and can be had with a tomato and coriander dip.

6. Spiced corn cobs- Corn cobs are the easiest solution to rumbling tummies. One may spice it with salt, chili powder and a generous amount of lemon juice. Corn cobs defend your body against hemorrhoids and colorectal cancer.

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

4996 people found this helpful

10 Fiber-Rich Foods You Should Be Eating Everyday!

Dietitian/Nutritionist, Delhi
10 Fiber-Rich Foods You Should Be Eating Everyday!

Fiber is crucial for proper digestion and 85 % immunity of the human body is due to digestion alone. Scientists have recently concluded after years of study that the human brain and gut are indeed connected. This leads us to the question whether we are looking after our guts to stay healthy and fit for years to come?

Considering these modern diets have left millions worldwide with deficiency of fiber. And, this is really alarming because high - fiber foods help to guard against cancer, heart disease, kidney stones, PMS, obesity and diabetes.

Fiber comes in two varieties- soluble and insoluble. Soluble fiber turns into a gel in the stomach, slowing digestion, which helps lower cholesterol and blood sugar. Insoluble fiber remains untouched all the way to the large intestine aiding in proper evacuation of the GI tract. Since fiber is never absorbed into the body, you have to eat sufficient quantities of it every day. Experts suggest that you need 25-38 gm of fiber each day in your diet. But how do you get this amount?

Here is a list of 10 high- fiber foods for jacking-up fiber content

  1. Legumes like split peas or ‘dals’: Fibre content - 16.3 gm per cup. Eaten as a staple food in India, split peas are full of proteins and fiber. They can be had in soup, stew and dal form.
  2. Lentils like quinoaFibre content -  15.6 gm per cup. They are also a good source of protein, iron, folate, manganese and phosphorous.
  3. Artichokes: Fibre - 10.3 gm per medium vegetable. Reservoir of vitamins A, C, E, B, K, potassium, calcium, magnesium and phosphorous, Artichokes are one of the topmost high antioxidant food.
  4. Peas: Fibre - 8.8 gm per cup. They are also filled with protein, Omega-3s, vitamins and folates and contain insoluble fibers
  5. BroccoliFibre - 5.1 gm per cup. A power-packed cruciferous vegetable, full of anti-oxidants.
  6. Brussels sproutsFibre - 4.1 gm per cup. Contains balance of soluble and insoluble fiber apart from nutrients like vitamins C, K, B1, B2, B6, folate and manganese.
  7. Oatmeal: Fibre 4 gm per cup. Great for breakfast with milk!
  8. Flax seeds: Fibre - 3 gm per tablespoon: Tonnes of nutrients are packed in the humble flax seeds. They contain protein, thiamine, manganese, phosphorus, magnesium, copper, Omega-3 fatty acids and fiber. They reduce cholesterol and help ease symptoms of menopause.
  9. Avocados: Fibre 6.7 gm per half fruit raw. Pack with the goodness of vitamin C, E, B6, folate, vitamin K and potassium. Contain healthy fats that help to lower cholesterol and reduce the risk of heart disease.
  10. Pears: Fibre - 5.5 gm per medium fruit. This fruit contains Omega-6 fatty acids which help keep the cells in brain and nerves healthy.

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

8797 people found this helpful

Fibre Rich Diet - 10 Foods You Must Include In Your Diet!

Dt. Mukta Anup Bagadia 91% (46 ratings)
MSc Food & Nutrition, Diploma In Diet & Nutrition
Dietitian/Nutritionist, Akola
Fibre Rich Diet - 10 Foods You Must Include In Your Diet!

Fibre is crucial for proper digestion and 85 % immunity of the human body is due to digestion alone. Scientists have recently concluded after years of study that the human brain and gut are indeed connected. This leads us to the question whether we are looking after our guts to stay healthy and fit for years to come?

Consider this modern diets have left millions worldwide with deficiency of fibre. And, this is really alarming because high - fibre foods help to guard against cancer, heart disease, kidney stones, PMS, obesity and diabetes.

Fibre comes in two varieties- soluble and insoluble. Soluble fibre turns to gel in the stomach, slowing digestion, which helps lower cholesterol and blood sugar. Insoluble fibre remains untouched all the way to the large intestine aiding in proper evacuation of the GI tract. Since fibre is never absorbed into the body, you have to eat sufficient quantities of it every day. Experts suggest that you need 25-38 gm of fibre each day in your diet. But how do you get this amount?

Here is a list of 10 high- fibre foods for jacking-up fibre content

  1. Legumes like split peas or ‘dals’: Fibre content - 16.3 gm per cup. Eaten as a staple food in India, split peas are full of proteins and fibre. They can be had in soup, stew and dal form.
  2. Lentils like quinoaFibre content -  15.6 gm per cup. They are also good source of protein, iron, folate, manganese and phosphorous.
  3. Artichokes: Fibre - 10.3 gm per medium vegetable. Reservoir of vitamins A, C, E, B, K, potassium, calcium, magnesium and phosphorous, Artichokes are one of the top most high antioxidant food.
  4. Peas: Fibre - 8.8 gm per cup. They are also filled with protein, Omega-3s, vitamins and folates and contain insoluble fibres
  5. BroccoliFibre - 5.1 gm per cup. A power packed cruciferous vegetable, full of anti-oxidants.
  6. Brussels sproutsFibre - 4.1 gm per cup. Contains  balance of soluble and insoluble fibre apart from nutrients like vitamins C, K, B1, B2, B6, folate and manganese.
  7. Oatmeal: Fibre 4 gm per cup. Great for breakfast with milk!
  8. Flax seeds: Fibre - 3 gm per tablespoon: Tonnes of nutrients are packed in the humble flax seeds. They contain protein, thiamine, manganese, phosphorus, magnesium, copper, Omega-3 fatty acids and fibre. They reduce cholesterol and help ease symptoms of menopause.
  9. Avocados: Fibre 6.7 gm per half fruit raw. Pack with the goodness of vitamin C, E, B6, folate, vitamin K and potassium. Contain healthy fats that help to lower cholesterol and reduce the risk of heart disease.
  10. Pears: Fibre - 5.5 gm per medium fruit. This fruit contains Omega-6 fatty acids which helps keep the cells in brain and nerves healthy.

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

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Foods That Keep Your Hair Healthy

Dt. Divya Chadha 88% (155 ratings)
Bachelor of Science in Nutrition and Dietetics, Diploma in Diet and Nutrition
Dietitian/Nutritionist, Delhi
Foods That Keep Your Hair Healthy

Everyone loves a thick luscious mane of hair, which is shown on television commercials. To be able to flick around shiny healthy locks, you may have tried the best shampoo brands, made frequent visits to the parlour and consulted the doctors several times. However, did you know that the best nutrition for your hair comes from the food you eat daily? Thinning hair, reduction in hairline, excessive hairfall resulting in an undesirable physical change, can be a major cause of frustration and low self esteem. Healthy and hygienic lifestyle, sufficient sleep, adequate water intake and exercises along with a balanced diet help to promote the growth of hair.

Important nutrients necessary to boost hair growth and volume:

  1. Most of the hair is made of protein and therefore it is of utmost importance to include proteins in the diet. Protein cells are building blocks for hair and strengthen your locks.
  2. Vitamin D leads to a healthy scalp and activates the growth of hair follicles.
  3. Biotin (Vitamin B7) leads to the synthesis of an important hormone known as Keratin which forms the fibrous part of hair.
  4. Inadequate Folic acid in the diet can cause a reduction in cell division and lead to premature greying of hair.
  5. Vitamin A and C help to keep the scalp free of dandruff. They lead to the production of sebum that nourishes the hair strands and prevents split ends. Split ends can lead to the breakage of hair, eventually turning your precious mane into a rough, dull and unmanageable one.
  6. Omega-3 fatty Acids improve blood circulation to the hair roots, promoting shine and health of hair.
  7. Iron and Zinc prevent breakage and damage of hair. They contribute to strengthening of hair roots.

Some of the best food items recommended for maintaining healthy hair:

  1. Carrots, Whole grains, Legumes and Lentils, leafy green vegetables, fruits: Carrots are rich sources of Vitamin A. Carrots have several advantageous effects on the human body, mostly showing remarkable improvement in eyesight and hair growth. Carrots can be eaten in a salad, boiled or lightly tossed in the pan in just a few drops of oil and beneficial spices for added flavour. Carrots can also be made into carrot juice and consumed on a regular basis. Vegetables, fruits and legumes are rich sources of iron, zinc; vitamins that are essential for hair maintenance.
  2. Lean Meat and Eggs: Eggs and lean meat are rich sources of protein. Egg whites do a commendable job when it comes to promoting hair growth. Egg yolk and the egg whites are known to remarkably condition the hair and benefit damaged hair when mixed with a natural hair pack before shampooing it off. Egg protein is beneficial, whether consumed or applied externally. It must be made a vital inclusion in your diet.
  3. Oatmeal: Known to have multiple benefits, it must make a way into your diet chart, if you are looking forward to healthy skin, hair and the perfect body weight. Oatmeal applied externally can condition and clean the hair, reducing itchiness of the scalp. Oatmeal consumed in breakfast daily can help to control hormonal imbalance that leads to excessive hair loss. It can also play an important role in controlling genetic alopecia.
  4. Walnuts and Almonds: The “W” of Walnut can also stand for Wonder nut. This nut contains all the necessary vitamins that activate the hair follicles and increase the volume of hair. It contains, iron, zinc, Vitamins B9, B6 and B1, healthy fats and adequate protein. Almonds are as beneficial as Walnuts, containing all the basic important nutrients needed for your hair. A handful of walnuts and almonds daily will zealously guard your hair for a long, long time.
  5. Green Tea and Dark Chocolates: Rich in anti-oxidants, green tea is beneficial both when consumed internally and applied externally. The hair can be washed with green tea to remove and prevent dandruff. Dark chocolates are also rich sources of anti-oxidants. Now that’s a delectable way towards healthy and happy hair.
  6. Fish: Salmon, Mackerel, Oysters are excellent sources of Omega-3 Fatty Acids.

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

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