Reading Time: 5 minutes Embark on a journey through the realm of iron, exploring its functions, and dietary sources, and offering practical solutions for combating iron deficiency anaemia.
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Editorial, Nutrition And Diet
Reading Time: 6 minutes Top 10 Safe Sweet Foods Indulging in sweet treats is one of life’s simple pleasures. The taste of sweetness can bring joy and comfort to our lives, but it’s essential to approach this pleasure with caution and safety in mind. Not all sweet foods are created equal, and the abundance of sugary delights on the market can make it challenging to navigate the terrain of sweet snacks that are both delicious and safe for your health. In this article, we’ll delve into the world of sweet foods, exploring the top 10 safe options that will satisfy your cravings without compromising your well-being. From natural and nutritious to wholesome and homemade, we have selected a variety of sweet treats that are not only tasty but also health-conscious. Do not forget to have a look at the delicious Picture gallery in the end! 1. Fresh Fruit: Nature’s Candy In our search for sweet foods, sometimes we overlook the simplest and healthiest option of all: fresh fruit. Fruits like apples, berries, oranges, and pears offer the perfect balance of natural sweetness and essential nutrients. They are free from additives, preservatives, and artificial sweeteners, making them an ideal, safe option for satisfying your sweet tooth. In addition to their delicious taste, fresh fruits provide an abundance of vitamins, minerals, and dietary fibre. These nutrients contribute to overall health and can help curb your sugar cravings while keeping your diet on the right track. 2. Greek Yogurt with Honey: A Protein-Packed Pleasure Greek yoghurt sweetened with honey is a delightful and safe sweet food option. Greek yoghurt is known for its high protein content, making it a nutritious choice for satisfying your sweet cravings. To ensure the utmost safety and health benefits, opt for plain Greek yoghurt and drizzle a touch of natural honey with walnuts. This combination provides the creamy satisfaction of traditional yoghurt with the added benefits of protein and a touch of natural sweetness. 3. Dark Chocolate: A Decadent Delight Indulging in chocolate can be a true pleasure, and dark chocolate, with at least 70% cocoa content, offers a way to enjoy this delight while staying on the safe side. Dark chocolates are rich in antioxidants and have lower sugar content compared to their milk chocolate counterpart. Indulging in a small piece of high-quality dark chocolate can be a safe and delightful way to satisfy your sweet cravings. 4. Oatmeal with Cinnamon or Fruit: A Wholesome Start Sweet breakfasts are a favourite for many, but you can enjoy them safely by opting for a bowl of oatmeal. Add a sprinkle of cinnamon and some sliced bananas or berries for a satisfying and healthy dessert. Oatmeal is a heart-healthy whole grain that provides dietary fibre and essential nutrients. By naturally sweetening it with fruits and a hint of cinnamon, you’ll be rewarded with a delightful morning or anytime treat that’s both safe and nutritious. 5. Nut Butter on Whole-Grain Bread: A Perfect Pair Almond, peanut, or cashew butter spread on whole-grain bread offers a delightful combination of sweet and savoury. This option is packed with healthy fats, fibre, and protein while minimizing added sugars. Whole-grain bread provides complex carbohydrates that can help keep you feeling full and satisfied for longer. The combination of nut butter and whole-grain bread not only tastes good but is a safe and nutritious way to quench your sweet cravings. 6. Frozen Yogurt with Fresh Fruit: A Healthier Alternative If you’re a lover of ice cream but want a safer option, consider frozen yoghurt with a variety of fresh fruit toppings. Choose low-fat or non-fat frozen yoghurt options and load up on fresh fruit for added flavour and nutrition. This frozen treat offers the creamy texture and delightful sweetness of ice cream but with fewer calories and a healthier nutrient profile. 7. Rice Cakes with Nut Butter and Banana: Crunchy and Creamy Rice cakes topped with a layer of nut butter and banana slices make for a crunchy, creamy, and naturally sweet treat. Rice cakes are a low-calorie and gluten-free option that provides a satisfying crunch. Nut butter offers healthy fats and protein, while bananas contribute natural sweetness and a dose of potassium. This combination is an excellent choice for a snack or light dessert that’s safe and enjoyable. 8. Baked Apples with Cinnamon: Comforting and Nutritious Baked apples seasoned with cinnamon make a delectable dessert that’s both simple and safe. The natural sweetness of the apples intensifies as they bake, offering a comforting and healthy treat. Apples are rich in dietary fibre and antioxidants, making them a valuable addition to your diet. Cinnamon adds a warm and inviting flavour, enhancing the sweetness of the apples without the need for excessive sugar. 9. Chia Pudding: A Sweet and Nutrient-Packed Dessert Chia pudding is a versatile and nutritious sweet option. Chia seeds soaked in almond milk or yoghurt, sweetened with a touch of honey or maple syrup, and topped with fresh berries provide a safe, sweet, and satisfying dessert that’s also packed with fibre and nutrients. Chia seeds are a great source of omega-3 fatty acids, protein, and fibre. The addition of fresh berries not only enhances the taste but also offers essential vitamins and antioxidants. 10. Homemade Popsicles: Customizable and Safe Making your popsicles at home allows you to take control of the ingredients and tailor them to your preferences. Use fruits, yoghurt, or fruit juice as your base and customize the flavours to your taste. These homemade popsicles are free from artificial additives and excessive sugars, making them a safe choice for sweet satisfaction. You can experiment with a variety of flavours, from strawberry and mango to lemon and lime, ensuring that your sweet cravings are met without compromising your health. Conclusion Satisfying your sweet tooth is a delightful part of life, and it’s entirely possible to do so safely without sacrificing your health. The top 10 safe sweet foods discussed in this article offer a delicious alternative to sugar-laden, processed sweets. By choosing natural, nutritious, and
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Nutrition And Diet, People Forum
Reading Time: 6 minutes The Ketogenic Diet: Fueling Your Body with Fats In a world where low-fat and low-calorie diets have dominated the weight loss scene for years, the ketogenic diet has emerged as a groundbreaking approach to shedding pounds and enhancing mental clarity. This dietary regimen, often referred to as keto, is not just a passing trend but a scientifically backed strategy for transforming your body by shifting the primary source of energy from carbohydrates to fats. In this article, we’ll dive into the science behind the ketogenic diet, explore its benefits, and provide guidance on how to get started. Understanding the Ketogenic Diet The ketogenic diet is characterized by its high-fat, low-carbohydrate, and moderate-protein intake. The primary goal of this diet is to induce a state of ketosis in the body. Ketosis is a metabolic state in which your body primarily relies on fat for fuel instead of glucose from carbohydrates. To achieve this state, you must significantly reduce your carbohydrate intake, typically to around 5-10% of your daily caloric intake, while increasing your fat consumption to approximately 70-75%. The Science Behind Ketosis When you consume fewer carbohydrates, your body’s glucose reserves become depleted. As a result, your liver starts converting stored fat into molecules called ketones, which serve as an alternative energy source. This transition from glucose to ketones is what defines the ketogenic state. Ketones are not only an efficient energy source but also cross the blood-brain barrier, providing your brain with a steady supply of fuel. Benefits of the Ketogenic Diet and Getting Started with Keto! Weight Loss: One of the most significant benefits of the ketogenic diet is its effectiveness in weight management. By reducing carb intake and increasing fat consumption, your body enters a state where it burns stored fat for energy. This can lead to significant weight loss over time. Improved Mental Clarity: Many individuals on the keto diet report improved mental focus and clarity. This is attributed to the stable energy supply ketones provide to the brain, reducing fluctuations in blood sugar levels. Better Blood Sugar Control: For people with type 2 diabetes or those at risk, the ketogenic diet can help regulate blood sugar levels by reducing carbohydrate intake and improving insulin sensitivity. Epilepsy Management: The ketogenic diet was initially developed as a treatment for epilepsy. It remains a valuable therapy for drug-resistant epilepsy, especially in children. Getting Started with Keto Consult a Healthcare Professional: Before starting any diet, it’s essential to consult with a healthcare provider, especially if you have underlying health conditions. Plan Your Meals: Create a meal plan that emphasizes healthy fats, such as avocados, nuts, seeds, and olive oil, along with moderate protein sources like lean meats and fatty fish. Stay Hydrated: Drinking plenty of water is crucial on the ketogenic diet to help balance electrolytes and minimize potential side effects like the “keto flu.” Monitor Ketosis: You can use ketone strips or a blood ketone meter to track your ketone levels and ensure you’re in ketosis. Be Patient: The initial transition to ketosis may come with side effects such as fatigue and cravings, but these usually subside within a few days to weeks. Celebrities Who Have Embraced the Ketogenic Diet The ketogenic diet has gained popularity not only among the general population but also among some well-known celebrities. Their experiences and endorsements have contributed to the widespread recognition of the diet. Here are a few notable celebrities who have tried or publicly discussed their experiences with the ketogenic diet: Halle Berry: Halle Berry, an Academy Award-winning actress, is known for her advocacy of the ketogenic diet. She has been quite vocal about her journey with type 2 diabetes and how the ketogenic diet has played a crucial role in managing her condition. Diagnosed with diabetes at a young age, Berry turned to the ketogenic diet to help her maintain stable blood sugar levels. She frequently shares her experiences and insights regarding how this dietary approach has positively impacted her health. Halle Berry’s story serves as an inspiring example of how the ketogenic diet can be used as a valuable tool for individuals dealing with diabetes and insulin resistance. LeBron James: LeBron James, a basketball legend in the NBA, is not just famous for his on-court prowess but also for his commitment to maintaining peak physical condition. During his offseason training, LeBron has reportedly adopted a ketogenic-inspired diet as part of his comprehensive fitness regimen. This dietary approach involves reducing carbohydrate intake and increasing healthy fat consumption to support his athletic performance. LeBron’s dedication to nutrition and his utilization of the ketogenic diet have been key factors in his ability to excel on the basketball court. Kim Kardashian: Reality TV star Kim Kardashian is widely recognized for her publicized weight loss journey and her association with the ketogenic diet. Following the birth of her children, Kim Kardashian credited the ketogenic diet for helping her shed post-pregnancy weight successfully. Her openness about her experiences and endorsement of the diet has led to increased public interest in the ketogenic lifestyle. Kim’s journey illustrates how the ketogenic diet can be used as a tool for weight management and post-pregnancy recovery, and her influence has contributed to the diet’s popularity. Hrithik Roshan: Bollywood actor Hrithik Roshan is celebrated not only for his acting skills but also for his remarkable physique and commitment to physical fitness. To maintain his lean and sculpted body, Roshan has reportedly incorporated the ketogenic diet into his dietary regimen. This dietary approach involves reducing carbohydrate intake while increasing the consumption of healthy fats. Hrithik emphasizes the importance of proper nutrition, including a low-carb, high-fat diet, in achieving and maintaining his fitness goals. His dedication to both his craft and his physical health serves as an inspiration to many. Rana Daggubati: South Indian actor Rana Daggubati gained widespread recognition for his role as Bhallaladeva in the highly acclaimed “Baahubali” film series. Daggubati has openly discussed his experience with the ketogenic diet, particularly in terms of weight management and energy enhancement.
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Reading Time: 5 minutes Biotin: Understanding Its Importance for Health and Well-Being The vitamin biotin, commonly referred to as vitamin B7 or vitamin H, is a water-soluble vitamin. The name “vitamin H” originates from the German words ‘Haar and Haut,’ which means hair and skin, highlighting its significance for these aspects of health. Biotin naturally occurs in various food items such as eggs, nuts and certain vegetables. It’s also commonly included in dietary supplements, often marketed for its potential benefits in promoting healthy hair and skin, as well as supporting overall well-being.  The role of Biotin in our body: Biotin plays a vital role in the metabolism of fats, carbohydrates, proteins, etc. It helps convert these macronutrients into energy that the body can use. Also, biotin is responsible for maintaining cardiovascular health, and proper nerve functioning. Biotin is often associated with promoting the health of hair, nails, and skin. It is a common ingredient in many beauty supplements. Biotin is essential in the regulation of genes (as it modifies the activities of transcription factors), histone modifications, and cell signalling. Biotin is considered to be important in breaking down macronutrients, it is involved in processes such as the synthesis of fatty acids, breakdown of amino acids, and glucogenesis. Apart from this, biotin plays a key role in lactation, pregnancy, and regulation of blood sugar levels in type 2 diabetic patients. Sources of Biotin: Biotin is present in a variety of plant and animal-based food items, some of which include: Eggs: The egg yolk is particularly renowned for its high biotin content. However, it’s advisable to cook them as avidin in raw egg whites can interfere with biotin absorption. Spinach: Spinach is not only a good source of biotin but also offers a variety of other vitamins (such as Vitamin A, C, and Folic acid) and minerals (such as Iron, Calcium, and potassium). Sweet potatoes: Rich in antioxidants, fibre, vitamins, and minerals, sweet potatoes are a nutritious source of biotin Avocados: These are high in biotin and provide vitamin E, which is beneficial for skin and hair health. Organ meats: The liver, particularly chicken liver, is a potent source of biotin. Just 3 ounces of cooked chicken liver can provide a significant amount of biotin. Nuts: Nuts, such as almonds, peanuts, and walnuts, contain biotin and can be included in your diet. Along with these some other food items such as mushrooms, legumes, salmon, yeast, and dairy products are rich in biotin.  What are the normal biotin levels? The normal ranges for biotin levels in the blood serum is approximately: Adults: 133-329 picomoles per litre (pmol/L) Children: 157-425 pmol/L On average in adults, the normal urine biotin concentration must be around 18-127 nmol/24hrs. Biotin Deficiency The biotin deficiency is relatively rare in healthy individuals because biotin is found in a variety of foods, and the body requires only a small amount of it. However, certain medical conditions or genetic factors can lead to biotin deficiency or impaired biotin metabolism. An unusual decrease in biotin excretion through urine signals a deficiency in biotin. Similarly, an elevated excretion of 3-hydroxyisovaleric acid (above 3.3 mmol/mol creatinine) or 3-hydroxyisovalerylcarnitine (above 0.06 mmol/mol creatinine) is indicative of reduced MCC (3-methylcrotonyl-CoA carboxylase) activity, suggesting a biotin deficiency.  What are the signs and symptoms of Biotin deficiency? The Symptoms such as hair fall, conjunctivitis, brittle nails, and rashes, may indicate biotin deficiency. In severe cases of deficiency, In adults, symptoms may include seizures, skin infections, fragile nails, and neurological issues like depression, lethargy, hallucinations, and tingling sensations in the extremities. In infants, symptoms may manifest as hypotonia, lethargy, and developmental delays Serum concentrations of biotin and its metabolites can be increased by administration of oral doses.  Recommended Amounts There’s no Recommended Dietary Allowance (RDA) for biotin because there isn’t sufficient evidence to determine a daily requirement for most healthy individuals. Adolescents and adults are often advised to take between 30 to 100 micrograms (mcg) of biotin daily. Supplements and gummies: The significance of biotin was first noticed when rats with the absence of biotin in their diet showed disorders such as neuromuscular dysfunction, dermatitis, and alopecia. In case suffering from a biotin deficiency, supplements can help level up the required concentrations of biotin in the body. A wide range of dietary supplements for biotin are available, including supplements that contain just biotin, and supplements containing various combinations of vitamins and B-complex. However, it is important to choose according to the individual’s deficiencies and requirements.  Biotin gummies are a popular dietary supplement option for individuals looking to increase their biotin intake. Biotin gummies are easy to take and often more enjoyable than swallowing pills or capsules.  Biotin for skin and hair health: In a recent decade, biotin has become commercially popular for its claimed benefits on skin, nails, and hair health. Biotin is an important nutrient that helps with the production of keratin. Hair Health: Studies reveal that low levels of biotin can cause hair loss. Biotin supplements are often prescribed for the strengthening of hair. Cosmetic products also tend to contain biotin as an alternative supplement. Biotin is known to improve the elasticity of hair and reduces brittleness which prevents the strands from breakage. It has been reported that people using biotin-enriched hair products experienced thickness in hair, texture, and overall hair health.  Skin Health: Biotin is said to promote radiant complexion as it is significant in the production of fatty acids which are responsible for maintaining healthy skin cells. And speeds up the process of regeneration supporting the collagen protein which imparts elasticity to the skin. However, the complete role of biotin in maintaining healthy skin has not been elucidated by scientists. The influence of vitamins on the skin may be associated with the effect on the metabolism of fat. Despite the rising craze for biotin in the media, only a small amount of literature is found to support the biotin claims for skin and hair health.  Conclusion: Biotin plays a vital role in
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Reading Time: 9 minutes Exploring the Health Benefits of Omega Fatty Acids People have shown significant interest in specific foods known for their health-enhancing effects. These foods offer more than just basic nutrition; they deliver additional health benefits. Including polyunsaturated fatty acids such as omega fatty acids in your diet is essential, given their profound significance for overall health.  What are Omega fatty acids? Omega fatty acids are the type of polyunsaturated fats, that play a vital role in numerous physiological processes within the body. They are classified into diverse types, distinguished by their chemical makeup. Among them, two are well studied and stand out significantly due to their acknowledged significance as integral elements of a wholesome diet as well as their associated health benefits.  Here is an overview of these 2 well-known common types: Omega 3 fatty acids: This group of fatty acids contains its first unsaturated bond at the third position from the omega carbon. Omega 3s are beneficial for health and are further classified into subtypes. The three kinds of Omega-3 fatty acids include:  Alpha-linolenic acid (ALA): ALA is primarily obtained from plant-based foods such as flaxseeds, chia seeds, walnuts, and certain vegetable oils. Eicosapentaenoic acid (EPA): EPA is commonly present in fatty fish like salmon, mackerel, and sardines. It is linked to cardiovascular health and the reduction of inflammation. Docosahexaenoic acid (DHA): Similar to EPA, DHA is present in fatty fish and holds significant importance for brain health and the development of the nervous system. It is also naturally occurring in breast milk and is frequently supplemented in infant formula to support early growth and cognitive development. Omega 6 fatty acids: There are four types of Omega-6 fatty acids: Linoleic acid (LA) Conjugated linoleic acid (CLA) Arachidonic acid (ARA) Gamma linolenic acid (GLA) A deficiency in either Omega-3 or Omega-6 fatty acids can lead to dermatitis, skin roughness, and other skin-related problems. An estimated 95% of the global population is believed to have an inadequate intake of omega-3 fatty acids, highlighting its status as an essential nutrient. Omega-6 fats also play a significant role in the body similar to omega-3s, but they should be consumed in balance with Omega-3 fatty acids. Sources of omega-6 fatty acids include vegetable oils (such as soybean, corn, and sunflower oil), nuts, seeds, and processed foods.  Need for Balancing Omega-3 and Omega-6 Intake: In the modern Western diet, there is frequently an elevated ratio of omega-6 to omega-3 fatty acids, potentially leading to chronic inflammation. To address this, increasing the consumption of foods rich in omega-3 or incorporating omega-3 supplements can aid in rebalancing this ratio and mitigating inflammation.  Where do omega-3 Fatty acids occur in the human body? Omega-3 fatty acids are found in various parts of the body, where they play important roles in supporting overall health.  Cell Membranes: Omega-3s, particularly DHA, are integral components of cell membranes, where they play a crucial role in maintaining membrane fluidity, flexibility, and overall cell function. Brain: DHA is highly concentrated in the brain and is essential for proper brain development and function. It is a major structural component of brain cell membranes and supports cognitive processes. Eyes: DHA is also present in high concentrations in the retina of the eyes, contributing to visual function and health. Heart and Blood Vessels: EPA and DHA are known for their cardiovascular benefits. They help reduce inflammation, lower triglyceride levels, and improve blood vessel function, thus supporting heart health. Joints: Omega-3s can help reduce inflammation in joints and may provide relief for conditions like arthritis. Skin: Omega-3s help maintain the skin’s barrier function, hydration, and overall health. They play a role in managing skin conditions and promoting a healthy complexion. Liver: Omega-3s may support liver health by reducing inflammation and improving fat metabolism. Immune System: Omega-3s can modulate the immune response and contribute to a balanced immune system. Endocrine System: Omega-3s are involved in the regulation of hormone production and overall hormonal balance. Nervous System: Omega-3s are important for the proper functioning of the nervous system, including neurotransmitter synthesis and nerve signal transmission. It’s crucial to recognize that although the body can produce certain Omega-3s, like alpha-linolenic acid (ALA), its efficiency in synthesizing EPA and DHA is limited. Consequently, ensuring an adequate intake of EPA and DHA through dietary sources or supplements becomes essential for maintaining optimal health, particularly given their diverse and extensive benefits across various bodily functions.  Benefits of Omega-3 Fatty Acids Omega Fats for Cardiac Health: Omega-3 fatty acids are widely recognized for their positive impact on cardiac health and blood vessels through various mechanisms: Arrhythmia Prevention: Omega-3s are acknowledged for their ability to lower the risk of arrhythmias, which are irregular heartbeats. This can also contribute to reducing the likelihood of cardiac abnormalities like myocardial infarction (heart attack) and angina. Prevent plaque build-up: Omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) play a role in preventing plaque buildup (atherosclerosis) in several ways: Anti-Inflammatory Effects: Omega-3s have anti-inflammatory properties that help reduce inflammation within the blood vessels. Chronic inflammation is a key factor in the development of atherosclerosis and plaque formation. By lowering inflammation, omega-3s can slow down the initiation and progression of plaque buildup. Triglyceride Reduction: Omega-3s can lower levels of triglycerides, a type of fat in the blood. Elevated triglyceride levels are associated with an increased risk of atherosclerosis and cardiovascular disease. By reducing triglycerides, omega-3s contribute to a healthier lipid profile and help prevent the deposition of fats within arterial walls. Blood Pressure Regulation: Omega-3s help regulate blood pressure levels. High blood pressure is a risk factor for atherosclerosis, as it can damage the lining of blood vessels and promote plaque formation. Omega-3s support optimal blood pressure, reducing stress on the arterial walls and minimizing the risk of plaque buildup. Anti-Platelet Activity: Omega-3s have mild anti-platelet effects, which means they can help prevent excessive blood clotting. Clots can contribute to the development of plaques by narrowing the blood vessels and obstructing blood flow.
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