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Wild Yam – all you need to know

A medicinal plant and a raw material that allegedly helped drive away from the hunger of a thousand soldiers in the mountains is Wild Yam. This plant, originating in Central and South America, is an increasingly common part of various natural preparations designed to solve male and female problems. Wild Yam – all you need to know about in this article.

The general discussion on the Internet and several reviews show that Wild Yam is enjoying increasing popularity in our country as well. Sales of various products with its content are growing, especially in terms of dried extracts and nutritional supplements in the form of tablets.

The plant uses its root, which is processed either into a raw product or as a final preparation. In women, it mainly helps with menstruation and menopause problems, but in general, it has much broader effects.

Wild Yam: description, use, origin, and occurrence where it grows

Wild Yam grows most often in Central and South America. It also occurs in Asia. In ancient times, the Aztecs and Mayans recognized it as a medicinal plant, especially for women, where it caused problems that were associated with the hormonal system. According to many sources, the country of origin is Ecuador, but today the plant is grown in several places on the planet.

  • Wild Yam is a green plant belonging to the family of several similar species called Smldince
  • The plant has typical green, heart-shaped leaves and grows mainly in the tropics
  • Wild Yam has been known since the 18th century as a plant that influences menstruation and childbirth

In the past, Wild Yam was used mainly to relieve pain. But today its effects are better known, and therefore it can be used much more. SO, it’s very interesting that it is increasingly used in the kitchen as part of meals, but it is necessary to heat-treat how much of the toxic substance Dioscorin is in the plant.

In terms of use, the following influences are best known in traditional folk medicine:

  • both women and men herb affects hormone levels. Which brings specific effects such as the libido or physical assembly or use Fildena 100 or vigora 100
  • the plant is due to substances also spasmolytic effects or helps to several kinds of muscle spasms and acute colic
  • also helps to improve the functioning of the liver as well as influences and effects on blood cholesterol levels and blood pressure

Wild Yam is generally known as a stimulant and improves the feeling of vitality and energy in the body. It is used in preparations for men designed to improve potency and libido. For women to improve the negative symptoms associated with menstruation and menopause. The plant has these effects mainly due to phytoestrogens.

Substances and composition of the plant Wild Yam

As for the substances contained in Wild Yam, the composition is quite varied. Here you will find phytoestrogens with effects similar to female estrogens, saponins with anti-inflammatory action. And you may find out that amino acids supporting better blood circulation. Due to the point that the plant includes a relatively diverse range of these substances, it also has a wider field of effects.

In terms of content, here are the most important groups of substances:

Phytoestrogens

Wild Yam contains phytoestrogens, which are plant estrogens with effects very similar to human estrogens. The plant can help with various problems of women associated with the hormonal system, but they also affect men.

DHEA: 

Behind this acronym lies dehydroepiandrosterone, which is considered to be the father of all hormones. The body can make a hormone out of it, and thanks to the fact that it also contains Wild Yam, the plant has positive effects against aging and on increasing the body’s resistance.

Steroid saponins: 

This group of substances is known primarily for its anti-inflammatory effects. which is useful in rheumatism and the digestive system’s inflammatory diseases. They also help with inflammation of the urinary system. Of the saponins, Wild Yam contains mainly Dioscin and Diosgenin.

Phytosterols: 

Plant sterols are found not only in Wild Yam but also in fruits and vegetables. These substances lower the level of cholesterol in the blood, primarily by preventing its absorption from food into the body. Wild Yam contains mainly beta-sisterol.

Amino acids: 

Amino acids make great sense, especially for better blood flow to blood vessels and improved blood circulation. Wild Yam contains Tyrosine, Arginine, Glutamine, and Leucine, the former being used in preparations for women and the latter for men.

Other substances: 

Other substances found in the plant are, for example, the alkaloid Dioscorin, tannins, tannins, or mucins. In addition, the plant is rich in minerals, especially calcium, chromium, copper, and iron. There is also vitamin C.

Wild Yam and its effects

As I mentioned in the introduction, the plant is mostly used for women’s problems associated with the hormonal system. However, these are far from the only effects that Wild Yam has. For example, it also affects the urinary system, blood circulation, and even acne and the nervous system.

Here are all the most critical areas where the plant has positive effects:

Improving the course of menopause and menstruation

One of the most significant effects is the effect on hormonal levels, which in women’s case, has an effect on menstruation and menopause. Wild Yam helps alleviate the negative symptoms of menopause but also alleviates the cramps associated with menstruation. It supports the proper function of the uterine muscles.

Breast firming support

The second typical female area where Wild Yam is used more and more is breast augmentation and firming. This is because the plant holds phytoestrogens, which can stimulate breast cells’ division, resulting in breast firming and an increase in breast volume.

Influence on the genital and excretory system

Thanks to its hormonal action, Wild Yam also has effects on the reproductive system. Especially on increasing libido and love appetite. Wild Yam also helps with inflammatory diseases associated with the urinary system, the pain associated with it, and also to improve kidney function. It usually has a calming effect on the urinary tract.

Influence on immunity and vitality

Smldinec hairy is known in traditional medicine as a product to improve immunity. For example, increases white blood cells’ activity. It also works to increase the feeling of energy and improve blood flow to the body and the nervous system.

Anti-inflammatory effects and painkillers

Thanks to the content of saponins, Wild Yam also has effects against various types of inflammation. The most common are inflammations associated with the musculoskeletal system, such as rheumatoid arthritis, but it can also be inflammation associated with the digestive system. The plant has also been used for general pain relief.

Other effects    

Wild Yam is used to improving the condition of the skin, to support muscle growth. In people with diabetes to optimize blood glucose levels, and also has an effect on lowering cholesterol to get Fildena 150. It strengthens the function of the lungs; it is used to soothe a cough. The plant also has a positive impact on the spleen and digestion, such as stomach upset.

Health Benefits of Vegan Diet

Today we live in an aura where people don’t have time. Everyone is busy in their own lives. Due to today’s hectic lifestyle, we do not have time to take care of our health. People don’t have time to eat homemade food but instead, everyone is running after fast food like burgers, hot dogs, Franki, mac Donald, KFC, and many more.so, here we like to share information about health benefits of vegan diet.

People love to eat all this food as it is not time-consuming to make and it is easily available. These foods are not good for our health and do not contain enough nutrients.

Definition of diet

Diet is the amount of food taken by a person on a daily basis. A person must take a complete meal which include proper amount of carbohydrates, proteins, fats, vitamins and minerals.  Due to the changing lifestyle people are taking unhealthy diet.  A good diet is linked to healthy life, good health and increase the lifespan.

Healthy diet

To begin with, a healthy diet is said to improve overall health. It contains important nutrients, micronutrients, macronutrients and as well as calories.  Micronutrients are nutrients which include dietary minerals (e.g. salts, iron, copper and so on) and vitamins. Macronutrients include carbohydrates, proteins and fats.

In addition, healthy diet also include fruits, vegetables, whole grains (lentils, beans etc.), cereals (rice, maize, barley etc.) and as well as animal sources (meat, eggs, fish etc.)

Importance of healthy diet

  • Firstly, healthy diet acts as a protection; it protects people from getting heart disease, cancer, diabetes, and hypertension and so on.
  • Secondly, it is very important to eat a variety of foods containing less sugars and salts. It is also important to consume products that are less saturated.

What is a balanced diet?

A balance diet is a diet which contains all the nutrients in a correct proportion. It is important to eat fresh fruits, fresh vegetables, fresh juice, whole grains, and cereals and so on.  It is important to consume calories in the correct proportion.

Importance of balanced diet

  • Body needs balance diet to function properly. If not the body can gets disease, fatigue, infection and lower in performance level.
  • Children not consuming balance diet may suffer from obesity, diabetes and as well as poor academic performance. 

Different types of diet

  • Low-carb, whole-food Diet
  • Mediterranean Diet
  • Paleo Diet
  • Vegan Diet
  • Gluten-free Diet
  • The Blood Type Diet
  • The South Beach Diet
  • Raw Food Diet

Vegan diet

Nowadays this diet has become popular throughout the world. As the word said vegan means vegetarian. So it is a vegetarian diet. particular this diet has many health benefits like weight loss, reduce the risk of heart disease, and control the blood glucose level in the body.  It does not contain animal products. It consists only of plants.

Types of Vegan Diets include:

1. Whole food vegan diet consists of fruits, vegetables, legumes, seeds, nuts, and whole grains.

2. Raw-food vegan diet consists of raw vegetables, nuts, fruits and seeds.

3. 80/10/10 diet consists of raw food. The food must be vegan. There is restriction of plants which contain fats like nuts and avocados. You must eat raw fruits and grains only.

4. The starch solution diet is similar like 80/10/10 diet. You must consume foods which have been cooked. Therefore, we can cook starches like rice, corn and potato.

5. Raw till 4 diets contain both the qualities of 80/10/10 and starch solution diet. You consumed cooked starch foods and as well as raw foods. But raw foods must be taken until 14.00 o’clock.   

6. The thrive diet consist of raw food but vegan diet. One must eat only plant foods and foods which are raw or half cooked at a low temperature.

7.Junk-food vegan diet consists of heavy foods like cheese, frites, mock meats, vegan desserts. These are all heavy foods which are vegan.

List of Vegan snacks:

  • Nut butter
  • Fruit and nut Bars
  • Trail mix
  • Muffins
  • Roasted Chickpeas
  • Cereal with plant milk
  • Dried seaweed snacks
  • Whole grain crackers
  •  Cashew nut spread
  • Chia pudding

Source of calcium and vitamin D for vegan

Our body needs calcium to build strong bones and teeth.

Sources of calcium:

  • Green leafy vegetables – broccoli, cabbage, etc.
  • Oat drinks,
  • Tofu,
  • Sesame seeds ,
  • Pulses,
  • Brown and White bread ,
  • Dried fruit.

Sources of vitamin D:

  • Sun bath,
  • Fortified fat spreads,
  • Breakfast cereals,
  • Vitamins D supplements.

Sources of iron

Iron is important for the production of red blood cells.

  • Pulses,
  • Whole meal bread and flour,
  • Breakfast cereals,
  • Dark green and leafy vegetables,
  • Nuts,
  • Dried fruits.

Sources of vitamin B12

  • Breakfast cereals,
  • Unsweetened soya drinks with vitamin B12,
  • Yeast extract, like Marmite.

Sources of omega-3 fatty

Sources of omega-3 fatty acids: 

  • Flax seed oil,
  • Rape seed oil,
  • Soya oil,
  • Soya-based foods like tofu,
  • Walnuts.

Benefits

Better heart health

To start with, vegan diet acts as a booster for hear heath in different ways. A higher intake of plant foods reduces the risk of developing heart disease and death.  Animal products like meat, butter and also cheese contain saturated fats. Eating these foods increase the risk of developing cholesterol in the body thus leading to heart disease and stroke.

Plant foods contain high level of fiber as compared to animal products with no fiber at all. Vegan diet also reduces the risk of obesity as vegan diets contain fewer calories.

Lower cancer risk

Studies have shown that consuming vegan diet may reduce the risk of having cancer by 15%.  This is because vegan food is made up of plant. Therefore,   they are high in fiber, vitamins, and phytochemicals. Plants also contain biologically active compounds which protect against cancers. It is important to reduce processed and red meat from the diet. It is important to consume lots of fruits and vegetables as it lower the risk of having lung, mouth, esophagus, and stomach cancer.

Weight loss

Moreover, people consuming vegan diet may have lower body mass index (BMI) than those eating normal diet. Vegan diet is more beneficial for weight loss rather than semi-vegetarian, omnivorous and also peco-vegetarian diet. Vegan diet contains more macronutrients. Animal foods contain high level of fat and calories. It is important to consume less animal foods. High fat plant food and also processed food can lead to weigh gain.

Metabolism benefits

Vegan foods contain high levels of fiber, magnesium, vitamin C, vitamin E, folic acid, and also phytochemicals.  It also contains a low level of calories, cholesterol, saturated fat, calcium, omega 3 fatty acids, zinc, vitamin B12, and also vitamin D. vegan diet is beneficial in improving energy for the metabolism process, obese, and also diabetic type 2.  Vegan people consume more nutrients and phytochemicals.

Cognitive benefits

Vegan diet is beneficial for cognitive function. Patients consuming vegan diets have light improvement in migraine, multiple sclerosis, fibromyalgia, and rheumatoid arthritis. Vegan diets are gluten free. Consuming vegan diet is beneficial for cognitive and mental health. Vegan diet contains phytochemical and this is beneficial for mental health. 

Other benefits of Vegan Diets

Cancer risk: Vegan people have 15% chance of not developing or dying from cancer. They have a lower risk. 

Arthritis: Consuming vegan diets have a lower risk of developing arthritis problem like pain, joint swelling and so on.

Kidney function: vegan people may have a lower risk of developing kidney function due to the consumption of plant protein.

Summary

Day by day vegan diets are becoming popular. Many health benefits are attached to vegan diet like heart health, weight loss and also lower risk of having chronic diseases. Therefore, vegan diets are better for environment.

If you have any queries and want to say something about the health benefits of vegan diet then please use the comment box which is given below.

So, on the basis of the above details, you will get an idea about the health benefits of a vegan diet. If you like my posts then share it and keep commenting and stay tuned for more blogs and for other information about the health benefits of vegan diet. so, visit healthutsav.com for more updates.

Health Benefits of Curd

All around the world, everyone loves to eat curd. Curd has many names like yogurt, dahi, curd, and so on. It is not only dairy products to eat or drink but there are many benefits associated with it. So, here we share some Health Benefits of Curd.

However, Curd is helpful in weight loss and as well as in building muscles. This is also beneficial for the skin and hair. Curd is easily digested and has a good amount of protein, low fat and contains digestive bacteria which is helpful in improving our metabolism and making our guts healthy. Today, curd comes with different flavors like banana, vanilla, honey, mango, strawberry, and blueberry, and so on. we mentioned below the all information and health benefits of curd.

Curd

Curd is made by fermentation. This process takes place by putting bacteria into the milk. The bacteria make the milk to thicken and it becomes sour. It also helps in keeping the nutrients in the milk last longer.

In addition, the nutritional value present in curd is beneficial in many different ways.  Curds help in digestion and as well as in strengthening the bones and teeth.  If you consume curd daily then it reduces cholesterol level and high blood pressure in the body. It also increases the immunes system in our bodies.

Nutritional Value of curd

100 grams of curd contains:

  • Around 98 calories
  • Approximately 3.4 grams of carbohydrate
  • Around 4.3 grams  of fat
  • 11 grams of protein
  • 364 mg of sodium
  • 104 mg of potassium
  • Curd also contains calcium, magnesium, Vitamin A, D, and B-12.

Uses of curd

Curd is used in many different ways as it is versatile. It can be used for direct consumption and can include in many different dishes. Curd can be used to prepare different types of sweets. Curd is also used as refreshment. You can add either sugar or salt in the drink depending upon your taste.

Types of curds

1.Low fat or non-fat

This is made with only 2% of milk. Non-fat yogurt is made with skim milk or zero percent milk. 

2.Kefir

This type of curd is in liquid form which is used for drinking. Kefir contains probiotics. You can make it at home by kefir grains in the milk and leave it for 12 to 24 hours.

3.Greek yogurt

This type of curd is normally creamy and thick. It is heat resistant. It is mostly used in Mediterranean cooking style. Greek yogurt is made by straining the regular yogurt and the liquid whey is removed.  It contains more protein. It is available in full fat, zero percent, low fat, non-fat, and as well as in reduced.

4.Skyr

Skyr is normally pronounced as “skeer”. It is Icelandic yogurt. It is normally dense, high in protein, and creamy. We need four times the amount of milk to make this yogurt. The latter contains 2 to 3 times more protein level. 

5.Frozen yogurt

Frozen yogurt is similar to ice-cream. This frozen yogurt does contain more sugar as regular ice cream or it can also contain the same amount of sugar depending upon the manufacturing process.

6.Non-dairy yogurt

Non-dairy yogurt is normally soy yogurt or coconut milk yogurt.

Beauty Benefits of curd  

Remove Tan

To begin with, the curd is very important in removing tanning. Due to sun exposure, one can get tanned which leads to uneven and unhealthy skin tone. It is very difficult to remove tan in just one flow.

Therefore, you can make curd paste daily with will help you to bring back your normal complexion.  You just need to mix gram flour, curd, and lime juice together and apply on the tanned skin. You can wash it with water after 15 to 20 minutes.  

Give you glow

Further, curd can give glow t your skin. It is like magic to your skin. You just need curd, masoor dal and dried peel of an orange. You need to put all of them in a mixer and grind them together. After that, you can apply a little honey on it. Then apply to your face. Wash after 15 to 20 minutes when the pack dry.

Reduce Scars

Moreover, the curd is helpful in reducing scars in the skin. If you have an acne scar or insect has bitten you and left mark on your skin then take some curd to dilute it with water and then apply it to the affected area. This will help to reduce the scars. You need to apply it daily. Curd contains zinc which helps in lightening blemishes.

Reduce hair fall

Furthermore, curd helps in reducing hair fall. If you are suffering from hair fall then no need to worry as you can make homemade remedies to solve the problem. It is easy and simple to make. You need to take curd, put some fenugreek seed, and make a paste. Apply on the scalp daily. Leave it for at least 45 minutes after that you can wash your hair.

Make hair Silky

In order, to make your hair looks silky you just need to make a paste of curd, eggs, lemon juice, and honey. Apply the paste on your hair. This will help to nourish your hair. An egg is rich in protein. This will nourish and provide protein to your hair.  You can wash your hair in about 30 minutes after the paste dry.

Remove dandruff

The last but not the least, the curd is the best solution to use to fight dandruff. It contains anti-fungal property and this helps in the removal of dandruff. You need to take some amount of curd and mix it with henna (Mehendi) and apply in on your scalp. Wash it after one hour. This will not only remove dandruff but also will make your hair look shiny and soft.

Health Benefits of curd  

1. Make teeth and bones stronger

Curd is rich in calcium and phosphorous. This makes the teeth and bones stronger. It also prevents arthritis to occur. It helps in the contribution of making healthy teeth and bones.  Therefore, it is advisable to consume curd daily after your meal.

2. Improve immunity

Curd plays an important role in improving our immune system. It contains probiotic. Probiotic foods contain live micro-organisms that are favorable for our bodies. Probiotic helps the count of infection and fighting the white blood cells. The latter helps in improving the immune system in the body.  It is best to consume curd which contains ‘live active culture’. All the curds in the market are non-probiotic.  

3. Use to get fair skin and shiny hair

We can use curd to improve our beauty and get fair skin and shiny hair. You need to mix curd, gram flour, and lime juice. Then apply the mixture on your skin or hair. You can wash your face after 20 minutes with lukewarm water.  This will make you look fairer as yogurt acts as bleach.

4. Improve digestion

Curd is very good at improving digestion. Probiotics present in curd helps in the proper functioning of our digestive system. People who are lactose intolerant can consume curd because the lactose has been broken down while fermentation. Overall, we can say that yogurt is easily digested.

5. Help to lose weight

Due to hormonal imbalance fat is accumulated around the waistline. This is called cortisol and faulty lifestyle. Curd contains calcium which helps in producing fewer amounts of cortisol in our body and thus helping in losing weight. It also helps in decreasing calories in the belly thus making belly flat.

6. Helps control blood sugar level

Live culture present in curd help in controlling blood sugar level in our body. Consuming Greek yogurt help in reducing the risk of having heart disease and controlling blood sugar in people suffering from diabetes. It is important to not consume sweetened and flavored yogurt as this will increase your blood sugar level. 

7. Aid as an energy food

Yogurt is best to use as an energy food. The vitamins and minerals present in curd make it act as an energy booster. It also helps as an antioxidant by helping to recover faster after an intense workout. One can consume it as pre-workout food. 

Side-Effects & Allergies of curd

However, Curd has both beneficial and as well as side effects. Curds are beneficial for health but the latter must be used in a balance. Daily consumption of curd leads to obesity. Any time you are consuming curd one must be very careful as we cannot over-consume it. In some people, curd can lead to constipation. As well as, If someone over intake curd then the person can suffer from side effects. Those suffering from arthritis must not eat curd daily as this will increase their joint pain.

Tips for making yogurt healthier:

  • Take plain yogurt without sugar and add fresh fruits, honey, or maple syrup in it.
  • One must not consume pre-made fruit and yogurt desserts because these contain lots of sugar.
  • Better to use Greek yogurt rather than sour cream when using as topping for potatoes.
  • Better use yogurt for baking rather than butter or oil.
  • A healthy yogurt contains more protein rather than sugar.

Summary

  • Yogurt is made by milk fermentation.
  • Curd is beneficial for making strong bones and helps indigestion.
  • Moreover, it contains many nutritional values such as calcium, vitamin B6, B12, potassium, magnesium, and also riboflavin.
  • It contains probiotics bacteria that help in having healthy intestines.

If you have any query and want to say something about the Health Benefits of curd article then please use comment box which is given below.

So, based on the above details, you will get an idea about the Health Benefits of Curd. If you like my posts then share it and keep commenting and stay tuned for more blogs and also visit our site Healthutsav.com

How to Make Oatmeal Tasty and Healthy

Nowadays life has become so hectic and fast that people do not have time to take breakfast. Therefore, in this article, you will get some tips on how to make oatmeal tasty and healthy.

To begin with, oatmeal is considered to be healthy for breakfast. In order to make it tastier, we can add flavor like yogurt, nuts, and milk and as well as fruits. The good news is that you do not have to mix it with sugar or any artificial flavor. You can add any topping in oatmeal so as to enhance the taste. Any person can consume oatmeal. Moreover, those who want to lose or gain weight also can consume oatmeal. Oatmeal is beneficial for those who exercise daily.  Oatmeal is free from gluten and contains minerals, fibers, and also antioxidants. It will help to reduce the risk of having heart disease. 

Here are some of the following tips on how to make healthy and tasty oatmeal.

Yogurt

Furthermore, adding low fat or fat-free plain and as well as fruity yogurt enhances the taste of oatmeal by making it tastier. Yogurt contains protein and calcium which makes the oatmeal healthier.  

Milk or  Substitutes

In addition, you can also add low-fat milk in your oatmeal like you add yogurt.  If you don’t like dairy products then you can try to add fortified soy milk, rice milk, or almond milk. You can also add any other milk which contains similar nutrients than dairy milk.

Fresh Fruit

Additionally, you can add fresh fruits like bananas, strawberries, blueberries, raspberries, blackberries, mangoes, melons, apples in your oatmeal. This will add sweetness to it.  It is beneficial for health also as fruits contain vitamin C and other important nutrients.

Nuts and Seeds

The last but not the least, you can also nuts and seeds like almonds, walnuts, sunflower seeds, pumpkin seeds, ground flaxseeds, and earthy flavoring in your oatmeal.  Nuts and seeds do contain protein, fiber, fats which are beneficial to our health. Nuts and seeds can be used either by toasting or frying. In order, to fry nuts and seeds you need to place them in the dry skillet in medium-low heat.

Adding protein

You can add protein to the oatmeal. Instead of using water, you can use milk. You can use soya milk. It is rich in protein. You can also use almond milk. This will increase the flavor. One can also use topping such as cottage cheese. This will increase the flavor and as well as the level of protein in the oatmeal.

If you are non-veg then you can add an egg into it. You need to whisk the egg and then put it in the microwave and proceed as a normal way of making the oatmeal. Adding eggs in the oatmeal will make it fluffy.

Add some fun spices

You can also add some fun spices in order to make the oatmeal healthier and tastier. You can make pumpkin pie oatmeal. If you can make it using a stove or also a microwave. It is easy and ready in 10 minutes.

Ingredients:

  • 1 cup  oats
  • 3/4 cups almond milk
  • 1/4 cup pumpkin puree
  • 1/2 teaspoon vanilla
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon ground nutmeg
  • 1/4 cup maple syrup (optional)

Directions:

  1. Add the oatmeal and milk in a saucepan. Heat on medium flame.
  2. When it starts boiling then reduce the flame.
  3. You need to stir occasionally until it gets consistent. It will take about 3 to 5 minutes.
  4. Stir the pumpkin, vanilla, cinnamon, and nutmeg about 1 minute.
  5. Serve immediately.
  6. You can be garnished with maple syrup (optional)

Add Dark Chocolate Chips

One can also add dark chocolate chips in the oatmeal to make it yummier and tastier. Dark chocolate chips will just change the look and flavor of the oatmeal. You can use it as topping or can also mix it in the oatmeal. The children will love it.

Put  Cereal  On Top

One can make your meal crunchier and sweet by adding some cereal over it. You can also add your favorite cereals. This will add lots of fibers in the meal. You can add also dry fruits as a topping or add it together in a meal. You can also top with flakes or fruit loops. This will add some nice texture to it. 

Sprinkle On Some Coconut

The best topping to use in your meal is the sprinkle of powdered coconut or natural grated coconut. Coconut is a miracle when added to food. This will make it more delicious and will add more nutrients to the oatmeal. It will give also extra crunch and will increase the level of sweetness also. If you love crunchy then you add coconut chips. If you like it to be sweeter then you can add shredded coconut.

 Tips for Best Bowl of Oatmeal

Steel-Cut Oats

Steel-cut oat take does take a longer time to cook as compared to old fashioned oats. These types of oatmeal look delicious, chewy, creamy, and yummy.

Avoid Instant Oatmeal

You must avoid instant oatmeal. Instant oatmeal contains sugars. You can control the sweetness at home. 

Mind the Liquid-to-Oat Ratio

It is very important to read the instructions on the meal packet so as to avoid it from becoming sticky, pasty, and soupy. If you are using steel oats then you need to use 1 cup of liquid when using ¼ cup of oats. If you are using old fashioned oat then you need to use 1 cup of liquid for ½ cup of oat. 

Use Milk or Juice

Instead of using water one can use milk or juice in the meal. You can use low-fat milk instead of water as milk contains calcium. You can also add apple cider instead. The ratio of liquid is going to be the same.

Tips to make Oatmeal Tasty

  1. It is important to soak the oats as it cooks rapidly.
  2. Drip your tea into the oats. If you like you can also use herbal tea to add more flavor to it instead of using other liquid.
  3. You can add sweet potatoes, pumpkin puree, creamy punch, or grains like millet or buckwheat in your oatmeal. You can also add a little ghee to enrich the flavor.
  4. You can Garnish your oats with fresh fruits like blackberries, blueberries or banana to add more texture.
  5. You can also use nectar, honey, or date syrup instead of sugar.
  6. You can add vegetables also like carrots, beets or any other vegetables.
  7. Add a little cheese in your oatmeal or you can also add smoked salmon or boiled egg.
  8. You can also add an egg white. This will increase the level of protein. 
  9. If you like spices then you can add cinnamon, cardamom, turmeric, or nutmeg.

If you have any queries and want to say something about the article then please use the comment box which is given below.

So, on the basis of the above details, you will get an idea about How to Make Oatmeal Tasty and Healthy. If you like my posts then share it and keep commenting and stay tuned for more blogs and for other information about How to Make Oatmeal Tasty and Healthy Visit our site Healthutsav.com.

Side effect of vitamin B12

Introduction

So, here we discuss about side effect and benefits of vitamin B12. To begin with, vitamin B12 is water-soluble. It exists in many different ways. It is present in many foods, available as supplements, and also exists as medicines and also contains the mineral cobalt.

Other forms of vitamin B12 are Methylcobalamin and 5-dexyadenosylcobalamin found in the human metabolism process. We need it for red blood cell formation, DNA synthesis, and as well as for neurological functioning in our body.

Deficiency of vitamin B12 

  • Tiredness
  • Lack of energy
  • Paraesthesia
  • Sore and red tongue
  • Mouth ulcers
  • Muscle weakness
  • Disturbed vision
  • Psychological problems

Intakes of Vitamin B12

The intake of vitamin B12 varies from age and gender.  People having problems in absorbing vitamin B12 from foods they must consume vitamin B12-fortified foods, or take oral vitamin B12 supplements or vitamin B12 injections.  Those who consume supplements of vitamin B12 or intake fortified cereal 4 times per week are more likely to suffer from vitamin B12 deficiency.

Moreover, a higher level of folate can cause vitamin B12 deficiency and aggravate anemia. It can also worsen the symptoms linked with vitamin B12 deficiency. If vitamin B12 is not treated then it can lead to damage to the nervous system permanently. Folic acid intake must not exceed 1000 mg in healthy adults daily.

Sources of Vitamin B12

Foods

Vitamin B12 is found in animal products like fish, meat, beef, pork, ham, poultry, lamb, and fish, egg especially haddock and tuna, dairy products such as milk, cheese, and yogurt and also in some nutritional yeast products.  It is not present in plant foods.  Vitamin B12 is fortified in soya milk and breakfast cereals.  A variety of vegetables, fruits, whole grains, fat-free, low-fat milk, and oils are good sources of vitamin B12.

Supplements

Vitamin B12 is present as cyanocobalamin in dietary supplements.  Cyanocobalamin is a form that the body converts it to methylcobalamin and 5-deoxyadenosylcobalamin. Dietary supplements contain methylcobalamin.  Approximately doses 10 mcg of a 500 mcg oral supplement is absorbed in healthy people. Vitamin B12 is available in tablets.

Medications

Vitamin B12 which is in the form of cyanocobalamin and hydroxocobalamin can be used as medication by intramuscular injection. We use parenteral administration to treat vitamin B12 deficiency which occurs by pernicious anemia.  Vitamin B12 is used as a prescription medication in a nasal gel spray formulation.

Groups at Risk of Vitamin B12 Deficiency

The following groups are the most likely to be at risk of vitamin B12 deficiency:

Older adults

Atrophic gastritis affects older adults. It decreases the secretion of hydrochloric acid found in the stomach. Due to this, the body cannot absorb natural vitamin B12. Older adults suffering from atrophic gastric have problems in absorbing the natural vitamin B12. But however, they mostly can absorb synthetic vitamin B12 like supplements.

People with pernicious anemia

Pernicious anemia affects older adults. Older adults normally indicate a lack of intrinsic factor. Those who suffer from pernicious anemia cannot absorb vitamin B12 in their gastrointestinal tract. Pernicious anemia can be treated with intramuscular vitamin B12. A high dose of oral intake of Vitamin B12 can treat pernicious anemia.

Vegetarians

Strict vegetarians and vegans are can have a deficiency of vitamin B12 as they consume only vegetarian natural foods. Vegetarian natural foods limited amount of vitamin B12.  Only Cereals and fortified yeasts are the only sources of plant base vitamin B12. 

Pregnant and lactating women who follow strict vegetarian diets

Furthermore, vitamin B12 is found in breast milk. Women who don’t consume animal products have a limited amount of vitamin B12 thus leading to vitamin B12 deficiency and their babies too can have a limited amount of vitamin B12. An infant born with vitamin B12 deficiency must be treated otherwise this can damage their neurological system permanently.  Therefore, these women must consume supplements of vitamin B12.

Benefits

Vitamin B-12 is important in the proper functioning of the brain and our nervous system. It helps in the formation of red blood cells and helps in the creation of DNA. Vitamin B12 plays an essential part in synthesizing fatty acid and producing energy by helping in the absorption of folic acid.  

Surprising Ways Vitamin B12 Benefits Your Entire Body

Increase red blood cell formation and prevents anemia

Our body needs vitamin B12 so as to produce red blood cells. When the level of vitamin B12 is low thus is leads to anemia. Normally, a healthy red blood cell is small and round. When you lack vitamin B12 then it changes shape and becomes larger and oval thus it is cannot move freely through the bloodstream.  When blood cannot transport oxygen in the body you feel weak or tired.

 Improve heart health

Vitamin B12 plays an important role in preserving the health of the cardiovascular system. When the level of amino acid increases thus it increases the chance of getting heart diseases. Normally, amino acid builds up in the blood. It damages the arterial walls of the heart. This occurs because of a lack of vitamin B12 in the body. Heart disease can be prevented by consuming vitamin B6 and as well as folic acid.    

Improve eye health

Vitamin B12 is important for the nervous system. Adding vitamin B12 in your meal you can improve optic nerves that are connected to the nervous system.   A deficiency of vitamin B12 can damage nerves around the eyes thus leading to poor eyesight.

Support bone health and fights osteoporosis 

Vitamin B12 is important to keep the bones in good health. Lack of vitamin B12 can lead to weaker bones. When someone bones have low mineral density then the person suffers from fragile and is vulnerable to break.  It can lead to osteoporosis. In order to keep the bones fit and healthy then it is important to take a sufficient amount of vitamin B12.

Prevent birth defects

It is very important to consume vitamin B12 during pregnancy.  The mother needs vitamin B12 for the proper development of the fetus’ brain and nervous system.

A lack of vitamin B12 especially during the early stage of pregnancy increases the risk of getting birth defects.  Pregnant women can risk getting miscarriage or premature birth. Therefore, they must take an adequate amount of vitamin B12.

Boost memory and brain

A lack of vitamin B12 can lead to memory loss especially for older people. Vitamin B12 prevents brain atrophy possibly occurs when neurons are lost from the brain which causes dementia and memory loss.  Consuming foods rich in vitamin B12 helps in slowing down mental decline and manage symptoms of dementia. 

Promote gut health

A lack of vitamin B12 leads to diarrhea, constipation, and as well as the loss of appetite. It is important to consume lots of fiber and drink lots of water. Due to a lack of vitamin B12, one can suffer from Crohn disease.

Keeps hair, skin, and nails healthy

We need vitamin B12 for the production of cells in our bodies. The body needs it to nurture healthy hair, skin, and nails. The deficiency of vitamin B12 can cause various conditions affecting the skin. It has an influence on the hair and nails. One can suffer from diseases like vitiligo, hyperpigmentation, and nail discoloration.

A side effect of Vitamin B12 & Disadvantages

Drug Interactions

Most doctors do consider vitamin B12 to be safer. According to the University of Maryland Medical Center vitamin, B12 can interact with medications like Glucophage for diabetes, chemotherapy for cancer, anticonvulsants and as well as stomach acid decrease the absorption of vitamin B12.

In fact, it can lead to vitamin B12 deficiencies although you are taking 2.4 mcg daily especially for adults.  If you are taking all these medications so it is important to talk about the intake of vitamin B12 with your doctor. 

Decreased Absorption in Elderly

In order to be absorbed properly vitamin B12 requires a digestive system that is healthy and has stomach acid. As we aged and grow older so the absorption level of vitamin B12 decreases.  Thus the person suffers from a deficiency of vitamin B12. The symptoms may include anemia and as well as fatigue. Therefore, it is important for aged people to check their level of vitamin B12.

Pernicious Anemia

Particular requires a section in the stomach which is known as intrinsic factor.  The intrinsic factor is made by the cells in the stomach and allows the absorption of vitamins. One suffers from pernicious anemia due to a lack of vitamin B12.

Without this, you can get weakness, weight, loss and as well as numbness in fingers because it gives rise to healthy and fit red blood cell which carry oxygen and nutrients in our body.  Additionally, the symptom of pernicious anemia comprises memory loss, confusion, and as well as loss in balance.

Cancer

As a matter of fact, research has suggested that consuming vitamin B 12 in the form of cyanocobalamin with folate and Vitamin B6 plus docosahexaenoic acid (DHA) does not reduce the risk of having cancer in older people.

But some researchers also suggest that consuming vitamin B12 and folic acid daily for 2 years can increase the chance of getting cancer, especially in older people.

Injectable vitamin B12

Injectable vitamin B12 can cause the following side effects:

  • mild diarrhea
  • itching
  • skin rash
  • headache
  • dizziness
  • nausea
  • vomiting
  • pulmonary edema and congestive heart failure early in treatment
  • vein thrombosis
  • sensation of swelling
  • polycythemia vera (rare, slow-growing blood cancer)

In all honesty, vitamin B12 may cause serious allergies reactions like swelling of face, tongue, throat, and as well as difficulty in breathing and swallowing. If you get these allergies then after taking vitamin B12 then you need to consult your doctor immediately.

If you are pregnant or doing breastfeeding then it is safe to consume vitamin B12 but in recommended dosages.

Precautions

For most people, vitamin B12 is safe when one consumes it orally or applied to the skin or takes through the nose, injected in the vein, and as well as administered as a shot. But still here are some precautions which must be taken: 

Pregnancy and breast-feeding

Those who are pregnant or doing breastfeeding must be careful in exceeding the recommended dose by your doctor. 

Post-surgical stent placement

In this stage vitamin B6, B12 and folate must be avoided as they can narrow blood vessels and cause complications.

Allergy or sensitivity to cobalt or cobalamin; Leber’s disease or a hereditary eye disease

Those suffering from the above must not consume vitamin B12.

Abnormal red blood cells (megaloblastic anemia)

This can be treated with vitamin B12 but however, so it can make worsen the condition. It is important to ask your doctor for advice.

If you have any queries and want to say something about the side effect of Vitamin B12 article then please use the comment box which is given below.

So, on the basis of the above details, you will get an idea about the only Side effect of vitamin B12. If you like my posts then share it and keep commenting and stay tuned for more blogs and for other information about the Side effects of vitamin B12 visit our site healthutsav.com.

Home Remedies for Asthma

(Home Remedies for Asthma)

What Is Asthma?

Living with asthma is very difficult. People suffering from asthma look for solutions and tips in managing it. so, here we share some details about Asthma and Home Remedies for Asthma. Asthma can be treated through Ayurveda medicine, natural home remedies, and homeopathy or through medical drugs.

Asthma is a long term disease. It is normally a lung disease. It is also called as chronic respiratory disease. The airways found in the lungs get inflamed and narrow thus making it difficult to breathe. The person suffers from breathing difficulties, coughing, and wheezing, and chest pain. 

Symptoms and Signs 

  • Difficulty in breathing during exercise
  • Difficulty sleeping because of wheezing
  • Chest pain
  • Breathing problem
  • Coughing

Causes of asthma

  • Smoke from tobacco or smoke coming from the burning of grass and wood
  • Dust mites
  • Cockroaches
  • Air pollution
  • Pollen and mold
  • Respiratory infections
  • High-humidity weather
  • Hyperventilation

How to prevent asthma attacks

The best way to avoid asthma attacks is to avoid irritants and this can be done by removing triggers from your home.

Ways to reduce triggers:

  • Keep the house clean by reducing dust and mold
  • Keep windows closed
  • Quit smoking
  • Avoiding burning wood 
  • Bath the pets weekly and keep them away from your bedroom
  • You can do flu or pneumonia vaccination every year
  • Even if you are feeling well you must take your medicines.

Types of asthma

Allergic asthma

Allergic asthma is also known as atopic asthma.  It occurs because of allergies like pollen, pets, and dust mites. People suffering from allergic asthma suffer from hay fever, eczema, and as well as food allergies. These type of people must use preventer and as well as reliever inhaler every day.

Seasonal asthma

As the word, it tells us seasonally. So, seasonal asthma occurs each and every season. It comes for certain times of the year. It normally occurs during hay fever or cold.  The advantage of this type of asthma is that you need to take medicines only during the season.

Occupational asthma

This occurs with the work a person does. It occurs because of an allergy.   The symptom of occupational asthma is that the person suffers from asthma symptoms from the adult itself. The symptom starts improving when you are not working.  People working in a bakery can get an allergy to flour dust or health care can suffer from latex gloves allergies.

Non-allergic asthma

Non-allergic asthma is known as non-atopic asthma. It doesn’t occur because of pollen or dust. The causes are not known. It develops later in life. It can become severe also. 

Difficult asthma

Very often asthma is very difficult in curing because of many other complications and allergies.  You need to consult your doctor if you have difficult asthma.

Symptoms of difficult asthma:

  • Asthma that don does not go away so easily although taking high doses of medicines
  • Usage of reliever inhaler three or more times a week
  • Getting asthma attacks very often
  • Severe asthma

Severe asthma is detected in a specialist asthma clinic. Those having severe asthma have to be very careful as they are very tough. People suffering from severe asthma take biologics medicines thus help in reducing asthma attacks.

Symptoms:

  • More than two asthma attacks.
  • Using a blue reliever inhaler frequently.
  • Usage of steroid tablets in order to prevent inflammation in airways.
  • Adult  asthma

Adult asthma is when someone suffers from asthma during adult. It is known as adult or adult-onset asthma.

Causes:

  • Occupational asthma
  • Smoking 
  • Obesity
  • Female hormones
  • Stress

Things to do during asthma Attack

  • Keep calm : Avoid taking stress or else your condition can become more serious.
  • Take medication inhaler : use only when you are having breathing problems. Keep taking puffs on inhaler until help has not come.
  • Sit up straight or stand: this will help in increasing airflow in the airways.

Home Remedies for Asthma

1. Caffeinated tea or coffee

Caffeine present in black and green tea help in treating asthma. It is similar to the asthma medication theophylline helping in the opening of airways. This helps in improving breathing and last up 4 hours.  Caffeine helps in making breathing smoother.

Moreover, it helps in the lungs to function properly.  But however, you must not use it daily to treat asthma because the effect does not last for long.  Excess of caffeine can lead to side effects like insomnia, headaches, and so on.

2. Essential oils

Furthermore, eucalyptus, lavender, clove, and rosemary oils can improve asthma attacks as they have strong fragrances. Excess use of essential oils can be dangerous as it can lead to being toxic. So it is also important to keep these oils away from children and pets. 

Essential oils are anti-inflammatory therefore, reducing airway inflammation.You can smell vapor of essential oils as it gives great relief for asthma patients.It must be used cautiously.


Home Remedies for Asthma


3. Honey 

In addition, honey can be useful in treating asthma attacks especially coughing; honey suppressed the cough and increases salivation and airway secretion.  Honey is anti-inflammatory. It also contains antimicrobial properties thus helping to loosen the airways and cause relief. 

At night you can take 2 teaspoons of honey in warm water or warm tea. This will reduce coughing and also will help to relieve throat congestion. You can use aerosolized honey also as it can reduce inflammation and help in managing asthma symptoms.

4. Ginger 

Ginger is very good for asthma. Ginger helps in relaxing airway muscles and make breathing smoother for asthma patient.  You can take 2 grams of ginger daily mix it in warm water or hot tea. This will help in reducing airway inflammation and helps in relaxing airway muscles.


Home Remedies for Asthma


5. Breathing Technique

Additionally, daily breathing technique can improve asthma symptoms. It also lowers the need for rescue medications. Breathing exercises help in reducing bronchitis and allergies.

The exercise aims to reduce hyperventilation are:

  • breathing through nose
  • breath slowly
  • the controlled holding of breath

Note: It is only breathing exercises not breathing techniques to be used during asthma attacked.

6. Omega Fatty Acids

Arachidonic acid is one of the main causes of inflammation fats in our meal. The acid is found in shellfish, meat, and as well as egg yolk. Therefore, it is important to consume less food containing arachidonic acid especially people suffering from asthma. Asthma is more common in people having a high level of arachidonic acid.  Our body also produces this acid and it is important to keep the level of this acid low especially for those who suffer from asthma.


Home Remedies for Asthma


7. Fruits and Vegetables

It is very important for people suffering from asthma to consume lots of fruits and vegetables.  Fruits and vegetables are important for good health. You need to consume lots of tomatoes, carrots, and leafy vegetables in order to reduce the symptom of asthma. Apples also help in avoiding asthma.  Daily intake of fruits and vegetables will help in reducing the risk of having asthma.  People get asthma because of their dietary intake of fruits, vitamin C, and manganese is low. 

8. Boswellia

Boswellia is an herb used in ayurvedic medicine. It is known as Salai guggul. In light of this, Salai guggul helps in hindering the formation of leukotrienes. Leukotrienes compounds are released in the lungs causing narrowing of the airways.  Boswellia is also available in pills. You must buy Boswellia that contains 60% of boswellic acid. You must not take it more than 8 to 12 weeks unless it has been recommended by the doctor.


Home Remedies for Asthma


9. Steam inhalation

Steam inhalation is very helpful for asthma patients. The Steam inhalation helps in clearing sinuses and opens the airways. 

The following method for steam inhalation:

  1. Put hot water into a bowl and breathe the steam.
  2. It is advisable to cover the head with a towel to trap extra moisture.
  3. You can add a few drops of eucalyptus oil or menthol or peppermint oil. This will make the stream stronger.

Adding essential oils in the steam will be beneficial as it acts as a pain reliever and will reduce inflammation also. The latter will help in muscle relaxation in the respiratory system thus helping in wheezing.  You can also take a steam bath or sauna room or even a hot shower.This will reduce congestion.

10. Air Humidifiers

Humidifiers play an important role, especially during winter. A humidifier helps in reducing wheezing. During winter wheezing becomes adverse. Those suffering from asthma must put a humidifier in their room as it helps in reducing wheezing from becoming severe. Humidifiers will slack congestion.  Moreover, you can add essential oils in the humidifier water. You can get a humidifier in online stores.

Home remedies for children suffering from asthma

Steps to be taken to prevent children from getting asthma attacks :

  • Parents must clean their homes each and every day to reduce dust. You can also do vacuuming to clean the house clean thus reducing the chance of getting asthma attacks. 
  • In order to prevent your children from allergies, you can zip dust mite to cover the pillows and mattresses.
  • You must wash the bedding once a week using hot water.This will help to decrease allergies.
  • Avoid your children to play outside during pollination as they might suffer from pollen allergies.
  • They must also avoid playing in pollution areas.
  • You can monitor the air quality index by downloading the application on your mobile phone.Then you can monitor the air whether it is safe or not allowing the children to play outside.By this, they will not suffer from respiratory problems.

Causes of wheezing in newborn babies

Babies breathe through their nose.If we keep them in the wrong direction so they can wheeze or squeak. When they are breathing normally and their chest is not caving so there is no need to worry. If their chest starts to cave and they breathe very rapidly then this means that they are suffering from disease and should be taken to the pediatrician immediately. 

Outlook – Home Remedies for Asthma

In summary, asthma attacks can come suddenly and can be serious of precaution is not taken.  The home remedies are not reliable so it is important to go to the doctor.It is very important to use a rescue inhaler first.

Wheezing occurs because of chronic illness and it must be treated with medication or follow natural home remedies to avoid it.  If you are suffering from asthma attacks then you must avoid panic and keep on breathing and go for medical help. So, these home remedies for Asthma help you to cure asthma.

Note – Home Remedies for Asthma

So, on the basis of the above details, you will get an idea about the Home Remedies for Asthma. If you like my posts then share it and keep commenting and stay tuned for more blogs and for other information about Home Remedies for Asthma. Visit our site HealthUtsav.com.

Health benefits of vitamin C

What is vitamin C?

Vitamin C is also known as L-ascorbic acid. Vitamin C is important for our body as the latter has many health benefits and Vitamin C is normally water-soluble. Animals can produce their own vitamin C. Our human body cannot produce vitamin C. Fruits and vegetables contain vitamin C. Vitamin C and also be man-made. so, here some information about the health benefits of vitamin C.

Man-made vitamin C is also known as supplements and is obtained in pharmacy or you can even buy in an online store.  Therefore, women must consume 75 m of vitamin C daily and for men, it is 90 mg. 

List of some foods containing Vitamin C

  1. Kakadu Plums
  2. Acerola Cherries
  3. Rose Hips
  4. Chili Peppers
  5. Guavas
  6. Sweet Yellow Peppers
  7. Thyme
  8. Kiwis
  9. Lemons
  10. Oranges
  11. Kiwi
  12. Spanish
  13. Strawberries

Importance of vitamin C

To begin with, vitamin C is referred to as an antioxidant. Vitamin C protects the body from free radicals. Free radical causes cells and DNA to change thus leading to cancer. By consuming vitamin C this can be avoided.

Moreover, vitamin C is important for the body’s tissues. The body cannot produce collagen without vitamin C. Collagen is referred to as protein which is found in the human body. It is present in bones, muscles, skin, and as well as tendons.

Collagen is important in building and maintaining:

  • healthy bones
  • joints
  • skin
  • digestive tract tissues

Furthermore, vitamin C plays an important role in our immune system. It helps to fight against bacteria, viruses, and pathogens. People having a deficiency of vitamin C can suffer from joint pain.  The deficiency of vitamin C can also cause scurvy.

Due to this one can suffer from:

  • Joint pain
  • Bleeding in gums
  • Fatigue
  • Problems associated with wound healing
  • Depression
  • Tooth loss

Intake of vitamin C

Smokers or people who are exposed to smoke need to consume lots of vitamin C. This is because vitamin C will help to diminish the free radicals damage caused by the smoke in the body.

 Certain people need to have a high intake of vitamin C and these are as follows:

  • Those who do not consume an adequate amount of fruits and vegetables thus leading a restricted diet.
  • Some people cannot absorb vitamins and nutrients fully so they need to consume more vitamins C.
  • Those suffering from health problems like cancer, kidney disease.
  • If you cannot take adequate vitamin C then you can take supplements which are easily available on pharmacy or online store.

Health benefits of vitamin C

Boosting heart health

In the first place, vitamin C helps to boost our heart health by lowering the risk of having heart disease.  It keeps arteries flexible. It has been observed that people taking vitamin C have a lower risk of getting cardiovascular disease. One must eat fresh fruits and vegetables to boost heart health.

Strengthening the immune system

Secondly, vitamin C strengthens the body’s immune system. It helps to fight bacteria, viruses, and infections. When someone suffers from cold then the latter must consume vitamin. It is important in reducing the flu. Vitamin C prevents pneumonia and supports tetanus and also helps to reduce lung inflammation.

Vitamin C increases the production of white blood cells which help in the protection of infection. It also helps the white blood cells to function properly as it protects the body from free radicals.

Lowering the risk of cancers

Thirdly, vitamin C acts as an antioxidant.  So it prevents damage done by free radicals. It can prevent cancer as well. By doing meta-analysis they have found vitamin C is associated with a lower risk of certain types of tumors in the brain.  Another meta-analysis was done and it was found that vitamin C reduced the risk of having lung cancer.

Skin Aging

Additionally, vitamin C helps in skin aging. Vitamin C is an antioxidant. It helps to neutralize free radical substances. Free radical substances are harmful to our body as it causes the stress to the skin and the skin starts aging. By consuming vitamin C this helps in producing collagen that keeps the sin health and delays in skin aging. Vitamin C also prevents wrinkled and skin from becoming dry.

Reduce the risk of chronic disease

Vitamin C helps in reducing the risk of chronic disease by strengthening the natural defense of the body. The antioxidants found in vitamin C helps to aid the immune system in the body by protecting the body against free radical substances. Free radicals as responsible for creating stress which is related to chronic disease.  Therefore, you must always take vitamin C as the Katter helps in increasing the antioxidants found in the blood.

Reduce high blood pressure

Nowadays, many people are dying because of high blood pressure.  High blood pressure is related to heart disease. Vitamin C lowers blood pressure.  By consuming vitamin C it helps in relaxing blood vessels thus reducing blood pressure. Vitamin C supplements diminish systolic blood pressure by 3.8 mmHg. It also diminishes diastolic blood pressure by 1.5 mmHg.

Prevent Uric Acid and Gout

Uric acid is a waste product that is formed by our bodies.  It is formed during the breakdown of purine nucleotides. Uric acid passed through the kidney and comes out as urine. A high concentration of uric acid is high in the blood is called hyperuricemia.   This causes gout.  A person uric becomes too acidic. This can lead to other complications like diabetes, kidney stones, hypertension, and cardiovascular disease.

Symptoms of gout

People suffering from gout must consume vitamin C as it helps in reducing uric acid from the blood. Vegetables, fruits, and supplements containing vitamin C lowered the risk of having gouts.  It is important to implement vitamin C in your meal daily.

Aid in iron deficiency

The last but not the least, iron is important for our body as it helps in the production of red blood cells and transporting oxygen throughout the body.  Vitamin C reduces the risk of suffering from iron deficiency. It improves the absorption of iron which is poorly absorbed in the body.  It is important for those who consume a meat-free diet.  Vitamin C is related to anemia. Consuming vitamin c reduces the risk of having anemia. It helps in increasing the iron level in the body.

Meals and recipes for vitamin C

It is very important to include vitamin C in your meal.  The following breakfast, lunch, and dinner below will give you some ideas on implementing vitamin C in your meal daily.

Breakfast

Early in the morning, people take orange juice for breakfast.  You must avoid orange juice from the shop because it has a high concentration of sugar. It is better that you consume fresh juice.

Morning breakfast can be:

  • A smoothie containing plain yogurt, kiwi, and strawberries or oranges.
  • Papaya smoothie associated with turmeric.
  • Omelet with red and green peppers.
  • Take fresh orange juice without sugar. You can add a little honey to it.

Lunch

It is a must to take a healthy lunch so as to avoid tiredness and fatigue.

Lunch can include:

  • Green kale salad with spinach, topped with oranges.
  • Baked potato with fresh tomato.
  • Mix mango and avocado salads.

Dinner

You can include vitamin C in your dinner by including vegetables, meats, fresh fruits, salads associated with freshly squeezed lemon juice.

Dinner can include:

  • cooked chicken with  fresh lime juice
  • cauliflower rice associated with broccoli, garlic, and cheese
  • sweet guava chicken

Side Effects of Vitamin C

Not Stored in Body

However, vitamin C cannot be stored in the body as it is water-soluble. Water-soluble normally dissolves in water.  Therefore, it cannot be stored in the body. When you intake vitamin C so your body tissue carried it throughout the body and is removed through the urine. The human body cannot produce vitamin C nor store it. Therefore, it is important to consume vitamin C daily.

Whenever you are taking supplements one must be careful as an excess amount can lead to side effects like kidney stones and digestive problems.

Lead to Digestive symptoms

Another side effect of vitamin C is that it can lead to digestive distress. This occurs when you are taking excess of supplements. It does not occur when you consume vegetables or fruits containing vitamin C.  It is very important to intake not more than 2000 mg of vitamin C daily as it can lead to diarrhea and nausea.  Do not overdose yourself with vitamin C.  You can also suffer from acid reflux if you overdose yourself.

Aid Iron Overload

Vitamin C helps in enhancing the absorption of iron in the body. It binds with non-heme iron. Non-heme iron is normally present in plant foods. The latter is not absorbed by the body as compared to heme iron. Heme iron is present in animal products.

When vitamin C bind with non-heme iron so this makes it easier to be absorbed by the body.  People suffering from hemochromatosis must be careful from taking vitamin C supplements as it increases iron to accumulate in the body thus leading to damage to the heart, liver, pancreas, and as well as the nervous system.

Lead to kidney stones

Overdose of vitamin C can lead to kidney stones. Excess of vitamin C is removed by our body as a waste product which is known as oxalate. Oxalate goes out through urine.  Oxalate can combine with minerals and form kidney stones.  Adults must take 1000 mg of vitamin C daily. You must not exceed 1000mg of vitamin C or else you can even have kidney failure.

Summary

To sum up, vitamin C is very important for health. Vitamin C is easily available in fresh fruits and vegetables. It is important to eat a healthy diet i.e. consume a variety of fruits and vegetables in order to remain in good health.  Those who want to increase their vitamin C can consume vitamin C daily.  When you are taking vitamin C supplements then you must be careful not to overtake excess. Anything taken in excess can lead to side effects. Therefore, it is important to consume with moderation.

So, on the basis of the above details, you will get an idea about the health benefits of vitamin C. If you like my posts then share it and keep commenting and stay tuned for more blogs and for other information about Health benefits of vitamin C Visit our site Healthutsav.com.

Also Check: Patient Care taker in Mumbai

How to get rid of pimples at home fast

What is a pimple?

Nowadays, pimples have become a common problem for everyone.  When someone got pimples so they don’t know how to get rid of it. Pimples cannot be removed in a day as it takes time to fade out.  so, here we share some information about pimple and How to get rid of pimples at home fast.

Pimple can be defined as papule. Someone suffers from pimples because the sebaceous gland gets clogged. This leads to infection and the area gets swell and filled with pus.  Moreover, pimples can turn into acne also.  Pimples are famous in teenagers because of hormonal changes that occur in their bodies. This is also known as a puberty phase.  Pimples are commonly seen on the face, chest, shoulders, or back.     

Different types of pimples

  1. Whiteheads: They are normally small pimples known as comedo. They stay under the skin.
  2. Blackheads: They are open comedo. They can be seen in the skin.  They are usually black or brown in color.   
  3. Papules: They are small, round, and found in the skin. They are pinkish in color.
  4. Pustules: Full of pus. They are red in color and can be seen on the skin.  
  5. Nodules: They are large. They are also painful.
  6. Cysts:  This can form scars. They are painful and full of pus.

Treating pimples on the face

Methods to get rid of pimples on face:

  • Always wash your face with full of precautions. Use a clean towel.
  • Apply garlic, Jojoba Oil, tea tree oil, or benzoyl peroxide to the affected area. Use with moderation.
  • You can also do home remedies. You can crush an aspirin and blend with water. Then apply on your pimples.

Treating pimples on the body

Methods to get rid of pimples on the body:

Use  body wash containing benzoyl peroxide

In the first place, you must apply the body wash on the affected area and leave it for 2 to 5 minutes. After that rinse with water.  People suffering from sensitive skin must use 5.3 percent of benzoyl peroxide. People having oily skin must use 10% only.

Apply  0.1% adapalene gel

The gel is available easily in the market. Apply the gel on the back on the affected area.

Change clothes immediately after exercising

Furthermore, after exercising it is a must to change your clothes immediately. This will reduce sweat and oil will not build up in the back. You can shower after 5 to 10 minutes after exercising. This will keep your skin clean and will avoid getting pimples.  

Avoid picking or scratching pimples

Additionally, you must not scratch or pick the pimples as this can make it to become worst. You can have more pimples.

Use oil-free sunscreens

People suffering from acne or pimples must always use oil-free sunscreens. You can use noncomedogenic products. This will prevent the further breakout of pimples on the skin.

Use oil-free fragrance lotions

Above all, one must not use lotions that contain oil and fragrance on acne-prone skin. If doing so will lead to more acne on the skin.


DO’s:

  • You must always wash your face with oil-free products.
  • Use oil-free moisturizer and always apply SPF on your face. 
  • Always use oil-free makeup or ayurvedic one.
  • Exercise daily
  • Drink lots of water.

DON’T:

  • Do not scrub the skin.
  • Do not use a moisturizer that contains oil.
  • Avoid breaking the pimples with your nails.
  • Avoid touching your face and pimples.
  • Do not use products that contain alcohol.

How to get rid of pimples at home fast

1. Tea tree oil

Tea tree oil contains natural antibacterial. It is also anti-inflammatory. The latter kills acne bacteria. It reduces swelling and redness acne and pimples. Tea tree oil diminishes acne sores.

Uses of tea tree oil

Apply tea tree oil into the acne creams or gels. You can get the products on the pharmacy or shop online.

2. Jojoba oil

Jojoba oil is a waxy substance. It originates from jojoba seeds. The substance helps in repairing the damaged skin. It helps in healing wounds and as well as acne lesions.  Moreover, it reduces inflammation. You will have less redness and swelling in the affected areas with less whitehead.

Uses of jojoba oil

Mixing jojoba oil with gel, cream, or clay mask. Apply on affected areas. You can also add a few drops of the oil in a cotton pad and dip on the pimples. The products are available online and as well as on pharmacies.

3. Aloe vera

On the other hand, Aloe Vera has antibacterial properties. It also reduces inflammation thus reducing the amount of acne and prevents breakouts. Aloe vera can be used as a moisturizer as it contains water. It is suitable for all skin types but it is more beneficial for people with dry skin.

Uses of aloe vera gel

Clean the acne sores. Apply the gel on pimples or acne. Aloe vera is a natural plant and is available everywhere without any difficulty. For the best result, it is advisable to use fresh aloe vera.    

4. Honey

Honey is essential in treating skin problems like acne or pimples. It consists of antioxidants properties. These help to remove toxic waste products from the skin and clogged pores.

Uses of honey

Wash your face first. Then use a cotton pad or your figure to apply a little honey on the affected areas. 

5. Garlic

Garlic helps in diminishing pimples as it contains natural antibacterial properties. In fact, it helps to fight infections and kill germs. It acts as a booster. Garlic has organosulfur. It is a compound that helps to reduce inflammation and bacteria.  It acts as a booster to our immune system.

Uses of garlic

You can add garlic to your meal. If you like you can put garlic in your toast or bread.  You can also use garlic capsules or garlic powders. These products are available online or in pharmacy. You can also fresh natural raw garlic on the affected areas. You need to make it a paste or can take raw garlic and rub in. but you must be careful as you can get irritation especially people who have sensitive skin.

6. Echinacea

Echinacea which we called purple cornflower. It contains substances that eliminate viruses and bacteria. Echinacea also acts as a booster for our immune system and prevents infections. It also diminishes inflammation.

Uses of Echinacea

Apply creams of Echinacea on the affected areas.  It will provide relief to the acne and pimples.

7. Rosemary

Rosemary consists of chemicals substances. It is also antioxidant, antibacterial, and anti-inflammatory. It helps is healing pimples. It can also reduce inflammation. Apply a little amount of rosemary extract on the affected areas.

8. Coconut oil

This oil contains anti-inflammatory and antibacterial properties. Coconut oil helps in destroying the bacteria that causes acne. Indeed, it eliminates redness and swelling of pimples or acne. Coconut oil heals in open acne sores. It is recommended to use virgin coconut oil.

Uses of coconut oil

Apply a small amount of coconut oil in pimples or acne. You can dip the coconut oil in a cotton pad or use your fingertips. Coconut oil is easily available everywhere.

Takeaway

To conclude, pimples damage the skin by causing scars or open pores. You can notice the acne scars leaving your face to look rough. It is more visible when people start aging. This is because your skin loses its collagen fibers. It is important that you must always care for your skin.  Before using any of these natural remedies it is always recommended to talk with your doctor.

If you have any queries and want to say something about the article then please use the comment box which is given below.

So, based on the above details, you will get the idea about How to get rid of pimples at home fast. If you like my posts then share it and keep commenting and stay tuned for more blogs and for other information about How to get rid of pimples at home fast Visit our site Healthutsav.com.

Also Check: Neutrogena Moisturizer

How to reduce Uric Acid

Natural ways to lower uric acid

Information about Uric acid

To start with, uric acid is a waste product that is formed by our bodies.  It is formed during the breakdown of purine nucleotides. Uric acid passed through the kidney and comes out as urine. Uric acid consists of carbon, nitrogen, oxygen, and hydrogen. Read more about How to reduce uric acid.

The ions and salts formed from it are called urates and urates acid. A high concentration of uric acid is high in the blood is called hyperuricemia. This causes gout.  A person uric becomes too acidic. This can lead to other complications like diabetes, kidney stones, hypertension, and cardiovascular disease.

Causes of gout

Diuretics

This occurs due to the promotion of diuresis thus increasing urine production. Diuretics increase the removal of water from the body. Moreover, if a person suffers from diuretics then the latter can have a high chance of getting gout. This occurs because diuretics increase the level of urination in the body. It reduced the amount of fluid. 

Drinking too much alcohol

The primary source of purines is alcohol. Consuming too much alcohol can result into having gout.  When purines are broken down by the body then it produces uric acid.  Alcoholic people are more prone to having gout.  Instead of excreting uric acid, the kidneys release alcohol. Alcohol increases nucleotides. Furthermore, alcoholic beverages increase the level of uric acid in the blood especially beer. So it is always advisable to consume alcohol with moderation.

Genetics

In addition, gout can be also inherited from family history.  It runs in the blood but how often it occurs is not known yet.  The risk associated with gout is hyperuricemia.  People having hyperuricemia can develop gout.  Multiple genes take control of the uric acid causing inheritance of gout to vary.

Hypothyroidism 

Hypothyroidism is also known as the underactive thyroid gland. In this condition, the thyroid gland stops producing hormones. Hence, one can feel tired, feel depressed, and become overweight.  People suffering from hypothyroidism can increase uric acid in the body thus the person is more prone to develop gout.

Niacin, or vitamin B-3

Niacin is also known as vitamin B-3. Our body uses it to convert food into energy. Niacin is important as it helps our nervous system, skin, and as well as the digestive system in good health.  People use this drug to control the cholesterol level in the body. Thus, a high dose of niacin can cause gout.  It is recommended to take this drug in minimum amount.   

Psoriasis

People having psoriasis and suffering from joint pain can have a higher risk of developing gout.  People suffering from gout in a single joint can get inflammation in a few hours. The pain is severe and unbearable. Therefore, this can attack joints in the foot and as well as hand. People suffering from psoriasis arthritis have a higher chance of developing gout. Men can have five chances greater than women of developing gout. 

Renal insufficiency

Renal insufficiency occurs when the kidneys cannot filter the waste products of the body. This can happens due to kidney failure. The kidney cannot produce hormones which can produce new red blood cells. Thus, there is a decrease in the number of red blood cells in the body. People suffering from kidneys failure their kidneys cannot remove uric acid from their bodies. The uric acid accumulates leading to gout.

Tumor  lysis syndrome  

Tumor lysis syndrome is also known as TLS. This occurs when someone is suffering from cancer. The cells multiply faster in the blood. In fact, people doing chemotherapy also suffer from Tumor lysis syndrome.  This happens in the blood when the uric acid, potassium, and phosphate level increase. The level of calcium decreases. Patients with a high concentration of uric acid and phosphate have a higher risk of developing crystal associated acute kidney injury leading to gout.  

Obesity

Gout is more famous in people who suffer from obesity. The more you are overweight the more prone you are to get gout.  A sudden change in weight can lead to gout. Gout affects joints. People having a high concentration of uric acid in the blood can end up of having crystals which are accumulating in the joints.  If someone is overweighing then the person’s kidneys will not function properly. Kidneys remove the uric acid from the body and if someone kidneys are not working properly thus the person may suffer from gout. 

Symptoms of gout

  • Severe joint pain occurs in the first 12 to 24 hours
  • Joint pain that lasts few weeks and spreads to more joints
  • Joints become red
  • Tenderness of joints
  • Swelling of the joints

Limit purine-rich foods

Purines are chemical found in foods and drinks. People suffering from gout must avoid foods containing purines.

Foods and drinks to be avoided:

  • Vegetables (Dried beans and peas, mushroom (grow kits), cauliflower, spinach etc.)
  • Alcoholic drinks
  • Seafood (Sardines, Shellfish, Mackerel, etc.)
  • Meats (liver, Bacon, Turkey, etc.)

Things to Avoid

Sugary foods

To begin with, people suffering from gout must avoid sugary foods. Normally the uric acid is related to foods rich in proteins but research has also found that sugar can also cause gout. You must stay away from sugar, corn syrups, sweet syrups, table sugar, and any other foods that contain high fructose levels.

Fructose is found in refined and processes foods. They are simple sugar. Fructose can increase the level of uric acid in the body. It is essential that you consume whole food instead of refined packed foods. You can also consume diet foods which will decrease the level of sugar intake. You must avoid white bread, cakes, candy and as well as pasta.

Sugary beverages

One must also avoid soda, and juice as well because these products contain a high amount of fructose and glucose. Studies have shown that people consume more than 2 sugary soda daily are more prone of getting gout.

You must also avoid corn syrup because it contains a high concentration of fructose and glucose.  It has a ratio of 50:50. That is it contains an equal amount of fructose and glucose as in sugar.

Fructose is absorbed faster in the body than sugar. The faster it will absorb the more this will increase the concentration of uric acid in the body.

Avoid Alcohol – Cause high uric acid level

Alcohol is the primary source of purines. Those suffering from gout must avoid alcohol because this can they dehydrated.  This will increase the level of uric acid in the body as the kidneys must filter the products in the blood.   One must also avoid drinking beer as it contains a high level of purines. Alcohol acts as fructose in the body. It reduces the excretion of uric acid. Alcohol does increase nucleotides metabolism in the body.  It has been found that beer can increase the risk of having hyperuricemia, especially in men.  People suffering from gout must keep their uric acid level low. Therefore, it is always advisable to drink with moderation. 

Lose weight – Help to reduce uric acid

Gout is more famous for people who suffer from obesity. The more you are overweight the more prone you are to get gout.  A sudden change in weight can lead to gout. Gout affects joints. People having a high concentration of uric acid in the blood can end up having crystals that are accumulating in the joints.  If someone is overweighing then the person’s kidneys will not function properly. Kidneys remove the uric acid from the body and if someone kidneys are not working properly thus the person may suffer from gout. 

You must lose weight and control your diet. You must consume diets that contain low fat. Always avoid high-fat diets. It is recommended to consume unsaturated diets.  You must intake low-fat dairy meals. Always consume lean protein that has no fat. You must use olive oil in cooking rather than butter or margarine because olive oil is monounsaturated.  You can also consult a nutritionist for a diet chart.

How To Reduce uric acid

Consume more water – How to reduce uric acid naturally

Gout patients must drink plenty of water.  Drinking plenty of water will not increase your blood sugar levels.  Dehydration occurs when your blood glucose level becomes high. Therefore, it is important to be hydrated.  Water removes excess of sugar via urine. This will help the kidneys to remove uric acid rapidly.  It is very important to consume at least 3 liters of water per day. You must always carry a water bottle with you. Drinking plenty of water will reduce the chance of having urate crystals in the joints.

Balance insulin levels – Natural way to reduce uric acid

Even if you do not have diabetes it is important to check the blood glucose level.  People having diabetes type 2 contain a high level of insulin in their bodies. So insulin is needed in the body in order to balance the sugar level.  Having a high level of insulin in the body increases the amount of uric acid. The kidneys cannot remove uric acid thus leading to gout. The person can become overweight also.

Patients suffering from prediabetes can have a high level of insulin and the chance of developing diabetes type 2 is higher.

Add more fiber to your diet

It is always important to consume more fiber in your diet in order to eliminate uric acid. Fiber helps in balancing the amount of glucose level and insulin. 

Consume 5 to 10 g of fiber per day like:

  • Fresh or dried fruit
  • Fresh  vegetables
  • Oats
  • Nuts
  • Barley
  • Broccoli
  • Blueberries
  • Oranges
  • Apples

Reduce Stress

No or less exercise, having stress and poor sleeping can increase the risk of having inflammation. Inflammation can increase the level of uric acid in the body.  

Therefore, it is important to reduce stress. You must do exercise, yoga, meditation, breathing techniques or aerobic exercise to stay fit and healthy. You must always enjoy good health and keep mind relax.  If you have a sleeping problem then you can see a doctor. You must avoid caffeine especially at night or else you would have difficulty sleeping.

Check your medication and supplement

Certain drugs and supplements can increase the concentration of uric acid in the blood. These are:

  1. Aspirin
  2. Vitamin B-3 known as niacin
  3. Diuretics
  4. Immune-suppressing drugs
  5. Chemotherapy drugs

It is important to take these drugs under your doctor’s predictions.

Uric Acid Test

Before doing the test the doctor will tell you not to eat and drink anything for more than 4 hours.   If the level of uric acid is high in the blood then you have gout.  The doctor will perform serum uric acid test also known as UA or serum urate. The doctor will also tell you if you need to stop medications or not. You need also to tell the doctor if you take any additional supplements or you have any allergies of any medicines.

The takeaway

To conclude, changing your lifestyles, diet, and doing exercise can prevent you from developing gout in the body. This will keep the level of uric acid in the body stable.  You must always take the medicines as the doctor has recommended.

You must also avoid foods and drinks that may increase the uric acid level in the body. The best way is to consult a nutritionist and plan a healthy diet.

So, based on the above details, you will get an idea about How To Reduce Uric Acid. If you like my posts then share it and keep commenting and stay tuned for more blogs and for other information about How To Reduce Uric Acid Visit our site HealthUtsav.com.

Healthy Diet Plans

Definition of diet

Diet is the amount of food taken by a person on a daily basis. A person must take a complete meal which include proper amount of carbohydrates, proteins, fats, vitamins and minerals. This makes Healthy Diet Plans. Due to the changing lifestyle people are taking unhealthy diet.  A good diet is linked to a healthy life, and increase the lifespan.

so, here we share some information about Healthy Diet Plans

Healthy diet

To begin with, a healthy diet is said to improve overall health. It contains important nutrients, micronutrients, macronutrients and as well as calories.  Micronutrients are nutrients which include dietary minerals (e.g. salts, iron, copper and so on) and vitamins. Macronutrients include carbohydrates, proteins and fats.

In addition, healthy diet also include fruits, vegetables, whole grains (lentils, beans etc.), cereals (rice, maize, barley etc.) and as well as animal sources (meat, eggs, fish etc.)

Importance of healthy diet plans

  • Firstly, healthy diet acts as a protection; it protects people from getting heart disease, cancer, diabetes, and hypertension and so on.
  • Secondly, it is very important to eat a variety of foods containing less sugars and salts. It is also important to consume products that are less saturated.

What is a balanced diet?

A balance diet is a diet which contains all the nutrients in a correct proportion. It is important to eat fresh fruits, fresh vegetables, fresh juice, whole grains, and cereals and so on.  It is important to consume calories in the correct proportion.

Importance of balanced diet

  • Body needs balance diet to function properly. If not the body can gets disease, fatigue, infection and lower in performance level.
  • Children not consuming balance diet may suffer from obesity, diabetes and as well as poor academic performance. 

About calories

Calories are defined as the amount of energy food can store. We need calories to carry out our daily activities like walking, running, breathing, thinking and so on. The body needs calories for the proper functioning.

In order, to maintain weight a person need to consume 2,000 calories daily. The daily calories of a person vary upon the age, gender and physical activity.  Athletes need to more calories because they exercise. Women need fewer calories as compared to men. 

According to the United States Department of Agriculture (USDA) Trusted Source here are the guidelines for daily intake of calories:

  • children from 2 to 8 years: 1,000 to 1,400 calories
  • girls from 9 to 13 years: 1,400 to 1,600 calories
  • boys from 9 to 13 years: 1,600 to 2,000 calories
  • active women ages 14 to 30 years: 2,400 calories
  • sedentary women ages 14 to 30 years: 1,800 to 2,000 calories
  • active men ages 14 to 30 years: 2,800 to 3,200 calories
  • sedentary men ages 14 to 30 years: 2,000 to 2,600 calories
  • active men and women over 30 years: 2,000 to 3,000 calories
  • sedentary men and women over 30 years: 1,600 to 2,400 calories

Ways to achieve a balanced diet

It is necessary to include the following foods in a balanced diet:

Fruits

Fruits are very important as they contain nutrients. An old English proverb said that “an apple a day keeps the doctor away”. It is necessary to consume fresh fruits.  Fruits contain natural sugar.  There are many fruits available nowadays in the market like apple, watermelon, avocado, and bananas and so on.  

Moreover, Fruits contains nutrients like potassium, fiber, vitamins, minerals and folic acid. By consuming fruits you will always be fit and healthy. Potassium presents in fruits prevent heart disease; prevent the risk of having kidney stones and decrease bone loss. Folic acid helps in the red blood cells by preventing birth defects.  

Vegetables

One of the most important source of getting vitamins and minerals are through vegetables. Dark leaf and green vegetables contain iron. It is always recommended to eat fresh vegetables.  It is better to consume raw vegetables.

Furthermore, Dark leaf vegetables include spinach, broccoli, cabbage, green beans and so on. Vegetables contain potassium, fiber, folic acid, vitamin A, Vitamin C and as well as dietary fiber which help to decrease cholesterol and lower the risk of getting heart disease.

Grains

It is very important to include grains in our diet. Grains are the main source of nutrients. Grains contain fiber, vitamins, minerals, iron, magnesium, dietary fibers, niacin, folic acid and as well as thiamin.  They are the main source of protein.  Diet which contains whole grains help in reducing heart disease, obesity, cancer and diabetes type 2.  

Different types of grains include brown rice, quinoa, wheat, oats, rice, corn, barley, millet and so on.

Nutrients found in dry oats are as follows:

Fiber: 3 grams

Manganese: 69% of RDI

Phosphorous: 15% of RDI

Thiamine: 14% of RDI

Magnesium: 12% of RDI

Copper: 9% of RDI

Zinc and iron: 7% of RDI

Note: RDI means Reference Daily Intake (RDI)

Proteins

Beans and meats are the importance source of protein. Protein is important for the growth and development of the body. Our body needs protein to repair damage tissues. It is also important for muscles, skins, and blood, cartilage and building bones. Our body needs an intake of 0.8 grams of the Dietary reference Intake. It is normally per kilogram.

Foods which contain proteins are meat, poultry, fish, eggs, tofu, milk, yogurt, cheese, cottage cheese, soya, soy beverages, nuts, lentils, beans, almond, and walnuts and so on. A man must consume 56 grams of protein per day and a woman must intake 46 grams per day.  You have excess of protein then it is stored as fat and the excessive amino acids are excreted by the body. 

Dairy

Dairy products come from mammals such as cattle, goats, sheep, camels and as well as human. Dairy products include butter, buttermilk, chaas, cheese, curd, cream, ghee, khoa, ice-cream, paneer and so on.  Diary product can also come in plant based like flaxseed, almond or soya. Plant based milk come generally from water based plant extract. They are manufactured and have flavor and aromas. They are vegan beverages.

The latter, plays a very important role in diet. It helps in building bones and having a fit and healthy weight.  It is important for teeth as it provides healthy teeth and prevents gum disease.  Dairy products contain calcium, Vitamins, magnesium, Zinc and protein.

Oils

Oil must be used moderately. Oil can be classified as saturated and unsaturated.

Saturated oil: Saturated oil is associated with heart disease, increase high cholesterol level.  Saturated oil is rich in fats.  Example of saturated fat can be lamb, pork, beef fat (Tallow), fatty beef and so on. Saturated fats do not have double bonds.

Unsaturated oil: These are oil that is liquid at room temperature. They originate from plants and animals.  They have only one double bound in the fatty acid. It is important to consume unsaturated oil.  It contains low cholesterol and has less chance of heart developing disease. Example can be olive oil, vegetables oil (Canola, Safflower, Sunflower, Corn oil) avocado etc.

Different types of diet

1. Low-carb, whole-food diet

A low-carb diet contains food which is low in carbohydrates. It is mostly found in pasta, bread and foods that contain sugar.  It is rich in protein, fat and vegetables.  The diet is flexible. It also depends upon your goal. This type of diet goes well for people who want to lose weight. It lowers the risk of having diseases.  It contains a high amount of meat, fish, eggs, vegetables, fruits, nuts and fats. It contains low sugar and starches.

Foods to avoid for Low-carb, whole-food diet

  1. Sugar like soft drinks, fruit juices, candy, ice cream and so on.
  2. Refined grains include rice, rye, barley, pasta, etc.
  3. Tran’s fats especially hydrogenated oils.
  4. Diet and low-fat products include cereals or crackers in which sugar has been added.
  5. Highly processed foods include cheese, cakes, biscuits, tinned vegetables, meat products, etc.
  6. Starchy vegetables include potato, sweet potatoes, corn, beets, pumpkin and so on.

An example can be:

  • Breakfast: A variety of vegetables fried in butter with omelet.
  • Lunch: previous night veggies and burgers.
  • Dinner: Salmon with butter and vegetables.

2. Mediterranean diet

Mediterranean diet is associated with vegetable heavy diet. Meat must be avoided. It helps to reduce the risk of heart disease, depression, control blood glucose level and reduce weight loss. Vegetables must be added in each and every meal. It has the approval of fish than chicken. You can use herbs, nuts and as well as whole grain in your meal. You can also use extra virgin olive oil. It is about balance, proportion and eating healthy. 

One should eat more vegetables, fruits, nuts, whole grains, dairy products, beans, herbs, seafood. You must consume less red meat and avoid processed foods which contain sugar like ice cream, candy, white bread and so on.

An example can be:

  • Breakfast: whole grain toast associated with boil egg and fruit.
  • Lunch: Tuna with greens.
  • Dinner: White fish cooked in olive oil, garlic and sweet potato.

3. Paleo diet

This diet is famous in the entire world.  It is beneficial for losing weight and helps in improving health.  It focuses generally on unprocessed foods. There is no intake of sugar in this type of diet. The sugar you can get is through fruits.  You are not allowed to consume processed foods and grains.  As you are consuming fewer carbohydrates thus the level of glucose in your body decreases.  The body will use fat to get energy. You are not allowed to consume dairy products also. You can only consume fish, vegetables, fruits, nuts, oil, eggs and meat but the meat must be grass-fed. 

An example can be:

  • Breakfast: Eggs and vegetables which are fired using coconut oil. One fruit.
  • Lunch: Chicken salads associated in olive oil. You can accompany with nuts.
  • Dinner: Salmon which is fried in butter associated with vegetables.

4. Vegan diet

Nowadays this diet has become popular throughout the world. As the word said vegan means vegetarian. So it is vegetarian diet. It has many health benefits like weight loss, reduce the risk of heart disease and control the blood glucose level in the body.  It does not contain animal products and consists only of plants.

Types of Vegan Diets include:

  1. The whole food vegan diet consists of fruits, vegetables, legumes, seeds, nuts, and whole grains.
  2. A raw-food vegan diet consists of raw vegetables, nuts, fruits, and seeds.
  3. 80/10/10 diet consists of raw food. The food must be vegan. There is a restriction of plants that contain fats like nuts and avocados. You must eat raw fruits and grains only.
  4. The starch solution diet is similar to the 80/10/10 diet. You must consume foods that have been cooked. Therefore, we can cook starches like rice, corn, and potato.
  5. Raw till 4 diets contain both the qualities of 80/10/10 and starch solution diet. You consumed cooked starchy foods and as well as raw foods. But raw foods must be taken until 14.00 o’clock.    
  6. The thrive diet consist of raw food but a vegan diet. One must eat only plant foods and foods which are raw or half-cooked at a low temperature.
  7. A junk-food vegan diet consists of heavy foods like cheese, fries, mock meats, vegan desserts. These are all heavy foods that are vegan.

5. Gluten-free diet

This type of diet is consumed by those who cannot consume gluten. Gluten is protein and is normally find in wheat, rye and as well as barley. Some people’s body cannot digest gluten.  This type of diet reduces the risk of having celiac disease.

Celiac disease is a disorder. It affects small intestine. You may suffer from diarrhea, loss of appetite, abdominal distention and as well as malabsorption.  

Foods that are gluten-free:

  • Fruit
  • Vegetables and Legumes
  • Meats
  • Poultry
  • Fish and Meat Free Substitutes
  • Cereals
  • Grains
  • Breads
  • Pasta

The above information given help you to manage Healthy Diet plans for good and happy life.

So, based on the above details, you will get an idea about the Healthy Diet Plans. If you like my posts then share it and keep commenting and stay tuned for more blogs and for other information about Healthy Diet Plans Visit our site Healthutsav.com

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