Jackfruit & Its Incredible Health Benefits: Jackfruit is rich in Phytonutrients like Phenols & Flavonoids,

It also has Micronutrients such as Potassium, Magnesium, Vitamin C, B3, A & Zinc.

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National nutrition week is celebrated from September 1 to 7 to create awareness among people regarding how a good and balanced diet helps in good immunity, overall well-being thus leading to the overall development of the individual. We must always try to adapt the following Tagline – EVERY BITE YOU SHOULD EAT RIGHT!!

The vegetarian diet is a healthy choice if the nutritional requirements of the body are fulfilled by a Balanced diet on regular basis. But it should be appropriately planned and should include all vitamins and minerals. The nutrients of importance like vitamin b, vitamin c, iron, zinc, calcium should be there in a vegetarian diet.

A vegetarian diet is a kind of diet that does not involve meat and meat products, fish, cattle meat, or any other animal meat. Some people follow a vegetarian diet due to religious sentiments and follow a strict pattern of the vegan diet completely avoiding the food, milk products, eggs made from animal or animal products.

HOW VEGANS GET THE REQUIRED NUTRIENTS

One of the challenging tasks is to maintain all the nutritional requirements of the body through a plant-based diet which is a bit challenging but following a set of protocol one can fulfill all the nutritional requirements from a vegan diet too.

A vegan diet is beneficial for all age groups including infancy, childhood, adolescence, elderly, old, lactating or pregnant mothers just the need is to be aware how to incorporate it in diet and fulfill the overall requirements of all necessary vitamins and minerals and improving the overall health status of the body.

NUTRITIONAL DEFICIENCIES FROM VEGAN DIET AND HOW TO OVERCOME IT

A vegan diet is beneficial for health but completely cutting animal products lead to various nutritional deficiencies. The most common nutritional deficiency in vegetarians is of Vitamin b12, vitamin D, Zinc, Iron, Proteins, Omega 3 fatty acids.

How to overcome the deficiency

1. PROTEIN – Protein-rich food includes legumes, nuts, chickpeas, beans, soya. but one should always take care of not exceeding the protein requirements by incorporating a high protein-rich diet without any physical exercise.

2. IRON – Vegan diet should have food rich in iron content. Cereals, Spinach, Whole wheat grains, Fruits such as sliced mangoes are a rich source of iron that can easily fulfill daily requirements.

3. VITAMIN C – Citrus fruits such as oranges, vegetables such as lemon, tomatoes, and Red pepper are a good source of vitamin C.

4. VITAMIN D – All sorts of dairy products are rich in vitamin D. Though Eggs are a good source but few people don’t consider eggs as vegan food so they can fulfill the daily requirements through Soya milk, cows milk. Sunshine a natural resource if taken in limited amounts acts as the best source of vitamin D.

5. VITAMIN B12- Vitamin b12 deficiencies are most commonly encountered in vegetarians. Reliable sources of food with b12 are some soy products and some plant milk products. So vitamin b12 supplements are recommended by Doctors according to need.

6. OMEGA 3 FATTY ACIDS – These are found in animal-based products most commonly but chia seeds, flax seeds, walnuts are the rich source to fulfill the daily requirements.

BENEFITS OF VEGETARIAN DIET

Vegan lifestyle though is very beneficial if nutritional requirements are fulfilled as it increases immunity and also contributes towards Amazing Health Benefits, Less Stress, and decrease in mortality and morbidity. A plant-based vegan diet reduces the risk of Mortality and Morbidity from conditions such as-

• Diabetes ( Type 2 Diabetes Mellitus)
• Cardiovascular disease such as Stroke
• Ischaemic heart Disease
• Hypertension
• Obesity
• Cancers such as colon cancers
• Fatty Liver
• Hypercholesteremia
• Chronic kidney diseases

Other than this Vegan diet also improve mood and adds beauty benefits to the skin thus leading to glowing and lustrous skin.

TIPS FOR BALANCED NUTRITION

• Talk to your dietician, nutritionist to make the diet chart for you so that you may get the right amount of nutrition from the right kind of food.
• Fresh and green leafy vegetables are a rich source of plant-based nutrition.
• Fresh fruits are best friends of the vegan food plate.
• Wholegrain foods such as oats, millets are a good source of essential vitamins and minerals.
• You may also add the right kind of multivitamin supplements under the consultation of your Doctor.
• You can also add protein powder and protein smoothies in your diet under the recommended dosage.
• Pregnant and Lactating mothers should keep a check on their diet so that they may have the right kind of nutrition that may benefit their child’s growth and development too.
• A sufficient intake of 2 -2.5 liters of water in a day is recommended.
• Indulge in the moderate use of Healthy vegetable oils.

MORE TIPS FOR HEALTHY DIET AND HEALTHY LIFESTYLE

• Exercise every day.
• Sweets, alcohol is not an obligatory part of a healthy food plate. You can however enjoy them occasionally depending on your health condition.
• Stick to a sleep schedule.
• Take care of your mental well being too by indulging yourself in Yoga and Meditation.
• Turn off your electronics for at least 1 hour a day or 1 hour before you sleep
• Be positive, happy, and try to enjoy every moment of life.

FINAL NOTE

Eat right every bite and keep your overall health at bay !!

Dr Jyotsana Anand Suri
Certified medical content writer
Email: jyotsana789@gmail.com

The post Vegan diet – how vegans can get the best nutrition? appeared first on Health Vision.

While seasonal influenza and other infections are now a regular occurrence, COVID-19 has now emerged as a new global public health concern. Nearly six million cases have been reported so far in India, with more than 33 million cases worldwide.

Countries across the globe, including India have put in place  a number of public health practices such as mask-wearing and social distancing. In addition, there are a number of public health practices to help reduce the spread of infection – regular hand washing, avoiding touching the face with unwashed hands, avoiding close contact with sick people, and disinfecting frequently touched objects.

While all of these play a critical role in minimizing the spread of illness, supporting the immune system with adequate nutrition is equally important to help reduce the risk and impact of virus infections.

How does nutrition support the immune system?

Essential and key nutrients work together to support a healthy immune system. These include vitamins A, B_­6, B₁₂, C, D, E, and folate, trace elements such as zinc, iron, selenium, magnesium, and copper, as well as the omega-3 fatty acids EPA and DHA. Consuming these key nutrients in optimal amounts is essential to support the complex immune system. Low levels of these nutrients can lead to lower resistance to infection.

Ensuring the intake of a variety of nutrient-rich foods, and consuming a well-balanced diet is the best and simplest way to obtain these nutrients. Also eat colorful vegetables and fruits; low-fat sources of protein, such as eggs, beans, poultry without skin, seafood, lean meats, unsalted nuts, seeds, and soy products. Reduce saturated fats, trans-fats, salt or sodium, and sugar. If you do drink alcohol, do so in moderation.

How does the typical Indian diet measure up?

The typical Indian diet, while traditionally considered nutritious, is undergoing a shift towards high-fat, high-salt and high-sugar. A large number of Indians have a lower intake of fiber, vitamins and other micronutrients than needed. For example, our intake of Zinc, and Vitamins C and D is generally lower than what is required for optimal immune function. Also, while omega-3 fatty acids EPA and DHA are essential, a typical Indian diet may not include it in adequate quantities, since these are found primarily in fish oil. Add to this a sedentary existence, and these nutritional gaps can lead to lower immunity levels, and lifestyle diseases.

How can we ensure proper nutrition, and thus, better immunity?

Consuming nutrient-dense foods and a well-balanced diet is the best way to obtain these desired nutrients. However, this may not always be possible, especially for certain populations or groups of people.  In these cases, nutritional supplements offer a reliable and safe option to complement the diet, fill any nutritional gaps, and help support the immune system. Companies such as Royal DSM are at the forefront of enabling these nutritional innovations, supplying nutritional ingredients for industries such as F&B, dietary supplement, early life nutrition, medical nutrition and nutrition improvement.

In addition to public health practices that help reduce the spread of infection, the following dietary routines can help to reduce the risk and severity of virus infections:

1. A daily multivitamin and trace element supplementation is recommended to help meet the optimal intake of the micronutrients mentioned above.
2. For some micronutrients, such as vitamin C and D, intake above the nutrient requirements may better support optimal immune function.
3. Nutrient intake should ideally come from a well-balanced diet, which may not always be possible.
4. Nutritional supplements offer a safe option to complement the diet and eliminate potential nutrition gaps.

While public health measures are key to minimizing the spread of illness in communities, nutrition is equally critical since it helps supports optimal immune function.

Mr. Rajesh Sahetiya, Director
Human Nutrition and Health (India/South Asia)
DSM India Pvt Ltd.

The post Building up your immune system through proper nutrition appeared first on Health Vision.

Mother’s Nutrition has a lifelong impact on the child’s mental and physical heath. Maternal Malnutrition and Child Under nutrition results in stunting in less than 5 years age children and also Low Birth Weight (LBW). This has long term consequences like poor cognitive skills and susceptibility to infections.

India has a unique challenge which is the double burden of malnutrition. The CNNS (Comprehensive National Nutrition Survey) highlights overweight and obesity is common in Indian children also. A staggering 54% of Indians are anaemic. Hidden Hunger or micronutrient deficiencies are common in both the urban and rural population. Malnutrition in several forms is found in early adolescence and they also fail to meet the requirements of Physical activity. With more screen time and increase in consumption of junk foods there is increase in many micro nutrient deficiencies in both genders.

According to CNNS survey (2016-18) Top 3 Deficiencies in Boys & Girls

India being diverse in culture and food habits and varied socio economic strata it is difficult to tackle the problem of maternal malnutrition and under nutrition. Adhering to local traditional foods, RUTF (ready to use therapeutic foods) and sourcing local crops and produce is one simple and effective way to address local concerns in villages and districts. Communication in local language by the Health and ASHA workers on the importance of Nutrition will slowly bring about a change in the society. Socio Economic environment also contribute to malnutrition such as Gender Bias in the society (girl Child is neglected in some culture) education, sanitation & hygiene and of course poverty.

Key points to emphasize to tackle Malnutrition:

• Adequate Nutrition with Iron and Folic Acid Supplementation for women of Reproductive age and Expectant mothers
• Only Breast Feeding for the initial 6 months
• Infant and Young child feeding Practices to be counseled and its implementation monitored
• Introduction of Right Complementary Foods at 6 months along with Breast feeding
• Prevention of Anemia with Iron and Vitamin C rich foods
• Sanitation & Hygiene
• Prevention of Diarrhea
• Distribution of Fortified foods through ICDS (Integrated Child Development Services) and PDS (Public Distribution System)
• Sourcing locally and encouraging local farming to be self-sustained
• Emphasizing on Dietary Diversity
• Monitoring SAM ( Severe Acute Malnutrition) children in Anganwadis
• Education to school kids on importance of Nutrition

With Covid-19 ravaging most parts of World including India the burden of Protein Energy Malnutrition is also predicted to become worse. Effective Communication in Local languages on the right local foods to consume and ensuring Food Security to all will go a long way in reducing Malnutrition.

Sreemathy Venkatraman
Clinical Nutritionist & Dietician
Brains Hospital
Bangalore

The post Poshan Maa First 1000 days -India’s challenge is malnutrition. appeared first on Health Vision.

Chennai: Tweak & Eat®

‘Tweak & Eat’ inculcates healthy eating behaviours and is the first App & Service that allows users to eat as they normally do while just modifying their meals a bit (‘Tweaking’). Live nutritionists provide personalized, real-time meal-modification advice just before users eat each meal and nudge users towards healthier eating, one meal at a time. Subscribers need not remember their diet plans, estimate or track anything about their food intake – theyjust need to use the App to upload a picture of their meal. Tweak & Eat’s AI-enabled platform immediately analyses the food items and the nutritional make-up of the meal, and helps nutritionists in making real-time ‘Tweaks’ to the meal. Tweaks are based on one’s individual goals and body parameters, and refer to portion control, re-proportioning, eating sequence, tips and other meal-modification suggestions. They are intended to improve the nutritional profiles of users’ meals so that diet-related health conditions like weight, diabetes, BP, etc. can be better managed.

The Premium Tweak Pack includes the following:

a) Unlimited Tweaks – upload a picture of every meal, snack or drink and receive a Tweak with visual, graphical, and personalized inputs from your nutritionist, as you are eating.

b) Get a Nutrition Label with every uploaded picture, showing the nutritional content: Calories, Carbohydrates, Protein, Fat, Fibre and more. And… you will never run out of Nutrition Labels with a Premium Tweak Pack subscription – it’s unlimited!

c) Easily monitor your Nutritional Trends – Calorie, Carbs, Protein, Fat, and Other Trends, right on the main page (you can see your Trends as soon as you open the app). Make the ‘Trend your Friend’, and reach your health goals faster.

d) Upon subscription, the first week is free of charge. After that, it’s just Rs.99/- per month. That’s a tremendous value!

Mr. Narayanan Ram, CEO of Purple Teal Inc, said,  “The ‘Premium Tweak Pack’ puts every user of Tweak & Eat in control of their own Nutritional Trends. The trends are based on what the user consumes and the tweaks. Each user can watch their own trends, become more aware about their eating habits and make their own mindful dietary decisions with hand-holding from our certified nutritionists, one meal at a time. This will help all our users reach their health goals in the most optimal time.”

The post Tweak & Eat® ‘Premium Tweak Pack’ Service launched appeared first on Health Vision.

A good diet is an important part to treat asthma. Just like regular workouts, a healthy diet is good for everyone. That goes for people with asthma too. Asthma is a chronic condition triggered by certain allergens that cause breathlessness, wheezing and coughing by affecting the lungs. This happens because when in contact with an allergen, the mucous membrane gets irritated and as a result, the airways swell up.

Asthma is most often not treated as a critical affliction but doctors are of the opinion that it cannot only cause severe discomfort but can also be fatal. According to a study conducted by WHO, today, about 235 million people around the world suffer from asthma. There are two major causes of asthma: environmental and genetic.

Asthma triggers:

Asthma triggers are different from person to person and can include:

• Airborne substances – such as pollen, dust mites, mold spores, pet dander or particles of cockroach waste.
• Respiratory infections – such as the common cold.
• Physical activity (exercise induced asthma).
• Cold air.
• Air pollutants and irritants – such as smoke.
• Certain medications.
• Strong emotions and stress.
• Food additives.

Food to be avoided:

Certain foods, such as milk, eggs, peanuts, soy, wheat, fish and shellfish, and food additives can trigger asthma symptoms. It is best to avoid these foods if they trigger an asthma attack.

Food to be consumed:

• Turmeric: A pinch of turmeric boiled with milk and taken warm not only reduces inflammation in body, but also keeps the body hot from within.
• Honey: Honey is considered warm. It contains small quantities of antigens found in flowers and helps in building up immunity Protects from wheezing and coughing.
• Ginger: It contains antioxidants that helps to build strong resistance. If taken daily in small quantities, it not only keeps the body warm but also cures mild fever, acidity, common cold, cough and aids digestion.
• Ghee: Ghee is rich in antioxidants and acts as an aid in the absorption of vitamins and minerals from other foods. It is good for skin, hair and also helps in tissue building process. Onions deep fried in ghee and mixed with pepper when taken hot, cures cough.
• Garlic: Garlic becomes an essential item to be included in food as it not only controls blood pressure and ensures proper flow of blood, but also keeps the body warm and energetic.
• Tulsi: Rich in vitamin A, C, calcium, zinc and iron. Tulsi helps body to fight diseases like cough, cold, sinusitis, pneumonia and all respiratory disorders. It is also a powerful antiseptic and anti-malarial agent. Tulsi with pepper and honey in empty stomach, is an excellent remedy for cough and cold.
• Pepper: Pepper with its anti-oxidant and anti-bacterial properties is very beneficial. Besides keeping the body warm it also cures cold, cough and sinusitis.
• Saffron: Saffron or Kesari has been hailed as the source of beauty and health since times immemorial. When consumed with milk, it increases body’s resistance and when mixed with cream and applied on face it makes skin clean, spotless and radiant.
• Nuts: Nuts are a natural source of antioxidants and are rich in vitamins and minerals. Powdered nuts taken with milk and honey is the best way to keep body warm from within.
• Coffee: Caffeine is a bronchodilator that may improve airflow. Black tea might be beneficial as well.
• Flax seeds: Flax seeds are high in omega-3 fatty acids as well as magnesium. Omega-3 have a beneficial effect on asthma

Ms. Pavithra N Raj
Msc (Food Science and Nutrition), Diploma
Chief Dietician, Columbia Asia Referral Hospital
Yeshwanthpur
Bengaluru – 560055
Ph: 91 80 39898969

The post The Asthma Diet : What you eat definitely makes a difference appeared first on Health Vision.

In today’s fast paced life where women don several hats – as a mother, a wife, a caregiver, a daughter/ daughter – in – law or a colleague or superior, the panellists highlighted small and relevant changes that working women can incorporate with ease in their daily lifestyle and their family’s lifestyle as well to ensure cumulative positive outcomes.

Leading the discussion was global icon, Priyanka Chopra’s mother, Dr. Madhu Chopra, Managing Director, Studio Aesthetic, Fitness and Pilates Expert, Madhuri Ruia, well-known diet consultant and nutritionist Sheela Krishnaswamy, and RJ Shezzi from Radio Mirchi who moderated the panel.

Speaking at the event, Dr. Madhu Chopra, Managing Director, Studio Aesthetic and Priyanka Chopra’s mother said, “Working mothers these days shoulder a lot of responsibility. For most families across India, the mother is the primary caregiver who has to ensure the family’s overall health. To offer that care to the entire family constantly, while managing long days at work too, it becomes important for a working mother to spend enough time in taking care of her own health, sleep and diet. A great way to add a daily dose of health to any working mother’s life is by adding a handful of almonds to one’s daily diet. Make your family’s morning intake of almonds a daily habit.

Pilates Expert and Diet & Nutrition Consultant Madhuri Ruia said, “While taking care of your children, your husband and in-laws and balancing it with pressures at work, it’s easy to forget about oneself. If not checked in time, prolonged neglect can result in exhaustion, irritability and even larger medical issues in the long run. However, a well-balanced diet, and regular exercise can go a long way in keeping young, working, urban mothers healthy. Almonds are a healthy source of energy to help keep you active and are a natural source of many essential nutrients like vitamin E, calcium, good fat, dietary fibres and plant protein which will help in maintaining good health.”

Nutritionist, Sheela Krishnaswamy said, “As more women join the workforce in India, I have come across a number of working mothers who feel like they aren’t doing enough to ensure their family’s health and well-being. A simple and yet important change that I always recommend to many working mothers, is being more alert about the kind of snacks their family consumes. Opting for healthier snacks not only helps in keeping hunger at bay, but also helps provide a more nutritious choice for your family’s overall health.”

For any working woman, finding the right balance between her work and the family’s well-being is of utmost important, and by acknowledging and incorporating small changes like adding nutritious snacks like almonds to the family’s diet is a small way to leading  a healthier, more sustainable lifestyle.

The post Make your family’s morning intake of almonds a daily habit appeared first on Health Vision.

Started by health enthusiast and dynamic entrepreneur Kejal Sheth, Nutrivity.in is an organization that takes care of health so that one can concentrate on doing wonders with life. Nutrivity strives for the overall development of an individual by providing them a healthy mixture of adequate nutrition and healthy exercises. Diet plans and exercising schedules are designed to keep all the lifestyle disorders at bay. It is specialised in online consultations, where specialist can stay in touch with clients constantly over the phone, Skype, WhatsApp calls, FaceTime or whichever medium is the most convenient.

How this works?

• Nutrivity has adapted a practical approach to a healthy life.
• Its plans, promise to yield results if followed regularly making them highly result oriented.
• You can track your progress when following diet plans
• With online consultation programs, you can stay healthy in the comforts of your home or anywhere in the world.
• This Diet plans are easy to follow.
• It do not believe in crash diets; hence all plans focus on healthy transformations.
• It provides a 360-degree nutrition program that includes –Healthy recipes & Exercises, Stress Management Techniques etc.
• Clients can have an easy access to nutrition programs by staying in touch with them through WhatsApp, FaceTime or calls.

 Nutrivity.in believe in mantra – ‘The best diet is the one that takes care of both your health and your taste buds’. And with this mantra all efforts are directed to provide only the best and healthiest advice to its consumers! Thus Nutrivity.in – Eat all you want and also lose weight!

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According to various studies, brown rice is the top choice in terms of both nutritional and other inherent healthy benefits. The difference between brown rice and white rice is not just color! A whole grain of rice has several layers. Only the outermost layer, the hull, is removed to produce what we call brown rice. This process is the least damaging to the nutritional value of the rice and avoids the unnecessary loss of nutrients that occurs with further processing. If brown rice is further milled to remove the bran and most of the germ layer, the result is a whiter rice, but also a rice that has lost many more nutrients. At this point, however, the rice is still unpolished, and it takes polishing to produce the white rice we are used to seeing. Polishing removes the aleurone layer of the grain–a layer filled with health-supportive, essential fats

Where do I get this brown rice

It is available in all grocery shops. You can also purchase it online by clicking here

WHY BROWN RICE:

• Rich in Selenium Brown rice is rich in selenium which reduces the risk for developing common illnesses such as cancer, heart disease and arthritis.
• High in Manganese One cup of brown rice provides 80% of our daily manganese requirements. Manganese helps the body synthesize fats. Manganese also benefits our nervous and reproductive systems.
• Rich in Naturally-Occurring Oils Naturally occurring oils are beneficial for the body as these healthful fats help normalize cholesterol levels.
• Promotes Weight Loss The fiber content of brown rice regulates bowel movements since it makes digestion much easier. In addition, brown rice also makes the tummy feel full which translates to smaller meal portions.
• Considered Whole Grain Brown rice is considered a whole grain since it hasn’t lost its “wholeness” through the refinement process. Wholes grains are proven to reduce the buildup of arterial plaque and reduce the risk of heart disease and high cholesterol.
• Rich in Anti-Oxidants This is one of the best kept secrets regarding brown rice. We usually associate anti-oxidant rich foods with blueberries, strawberries and other fruits and vegetables. The antioxidant capacity of brown rice is right up there with these super stars.
• High in Fiber Brown rice is high in fiber and on top of the list for foods that can help prevent colon cancer. This can be attributed to the high levels of fiber naturally contained in brown rice. These fibers attach to substances that cause cancer as well as to toxins in the body, thus eliminating them and keeping them from attaching to the colon wall.
• A Slow-Release Sugar Brown rice helps stabilize blood sugar levels; therefore, it’s an excellent food choice for those suffering from diabetes. Studies show that those who consume one half cup of brown rice daily reduce their risks of developing diabetes by 60%. On the other hand, those who consume white rice regularly increase their chances of developing diabetes one hundred-fold.
• Perfect Baby Food Brown rice cereal or brown rice itself is the perfect baby’s first food due to the dense natural nutrition and fiber it contains. This is a much better choice than refined white rice cereal products as rapidly growing babies and toddlers require nutrient rich diets to help maintain rapid growth cycles.
• Best super food for weight loss: Brown rice is a heartier, fiber-packed alternative to less-than-super white rice. A half-cup serving contains 1.7 grams of  Resistant Starch, a healthy carb that boosts metabolism and burns fat. 

Aneesha Rakesh

Dietitian and Certified Diabetic Educator

The post Way to a Healthy Life With Brown Rice appeared first on Health Vision.