Why nutritional supplements are important?

Why nutritional supplements are important?

Why nutritional supplements are important?

We all know that consuming a balanced diet is important to have optimum health. Having a balanced diet provides the body with the nutrients required to carry out the crucial functions of the body. It is always better to consume varieties of natural foods to obtain maximum nutrients.

However, most of what we eat does not come directly from the farms and has undergone various procedures before it reaches the market. Furthermore, cutting and cooking lead to loss of nutrients. Contributing factors like Stress, medical complications, and environmental factors increases the need for essential nutrients to cope up with daily activities and more energy levels.

Adding nutritional supplements ensures that the body receives the required Nutrients required for enhancing health and to improve functions like protection, repair, regeneration, and support.

1. Multivitamin Multi-mineral

It is a combination of vitamins and minerals. Along with providing with the vitamins and minerals required by body it helps to reduce the levels of stress and anxiety. Taking them daily replenishes the body’s supply and improves the energy levels. It helps to maintain muscle strength too.

2. Vitamin C

Vitamin C is not produced by the body and hence necessary to be consumed. It is a powerful antioxidant that improves body’s defensive mechanism. It reduces the risk of chronic diseases, helps to maintain blood pressure, increases iron absorption, boosts immunity, helps wound heal faster. Vitamin C supplement of 500 mg to 1000 mg daily helps the body to achieve it benefits. Vitamin C toxicity rarely occurs as it is a water soluble vitamin.

3. Omega 3

Lower blood pressure, reduce triglycerides, improves heart health, reduce menstrual cramps, Supplements with omega 3 1000 mg are usually consumed on daily basis. Consumption of omega 3 should not be more than 3 gms.

4. Calcium

It is required daily to maintain the bone health. It also is required in the blood to release hormones and regulate the contraction of muscles. Meeting calcium requirements daily through the diet is difficult. Many people do not eat or eat less amount of calcium rich foods.  1000 mg of calcium supplement can be taken.

5. Iron

Most of the cells in your body contain iron. Its main function is to transport oxygen from the lungs to the organs. Women who are pregnant, menstruating, athletes, anaemic people who experience regular blood loss face iron deficiency. Anaemia is widespread in India- 58.6% of children, 53.2% of nonpregnant women and 50.4% of pregnant women were found to be anaemic (NFHS.2016).

6. Biotin

Biotin helps convert certain nutrients into energy. It plays a major role in the health of your skin, hair and nails. If there is lack of biotin in the body it results in hair loss, scaly red rashes, depression, tiredness.2000 to 5000 mcg of biotin daily in supplements is recommended for hair loss.

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White v/s Brown Food Items

White v/s Brown Food Items

White v/s Brown Food Items

BROWN / WHITE FOOD ITEMS:

The ever-growing demand for the internet has given birth to augmented opportunities and researches. The internet now is a one stop destination for the fitness enthusiasts. Many look out on the internet the perfect diet to follow or which foods can be healthy and it can be confusing to understand the ideal option for you. There are myths and confusion about – white vs brown rice, Brown sugar / white sugar and Brown bread / white bread and here we would be highlighting important facts about the right choice.

 

Brown Rice:

Brown rice is a whole grain which is not processed and thus contains all the parts of the grain which includes the fibrous bran. Brown rice has 7 times more fiber and contains more vitamins and minerals. It has a low GI (Glycemic Index) and hence, it can be recommended to sugar watchers and people with diabetes. However, due to its antinutritional factor it is recommended to consume it only once a day.

 

White Rice:

White rice is polished and processed where the germ and bran are removed being the fibrous and nutritious part of the grain. Most of nutrients are lost due to its processing. One thing that makes it appealing Is the fact that it is tasty and easy to cook compared to the brown rice. However, it has a high GI (Glycemic index) and hence should be carefully consumed by people with obesity, diabetes, lifestyle diseases and one’s trying to lose weight.

White Bread:

White bread is completely processed and is made of refined flour making it deficient in nutrients. Chemicals are used in small quantities to bleach the wheat flour to make it white and it also contains added sugars, including high fructose corn syrup making it harmful to consume.

 

Brown Bread:

Brown bread is believed to have much more fibre compared to the traditional white bread. Most brown bread in the market are just coloured version (caramel) of white breads. Some of the breads even have some seeds sprinkled on it to create an idea of it being healthy. Best to avoid brown bread and to choose multigrain or whole wheat breads. High on nutritional value and contains medium GI (glycemic index). Read the Ingredient list before consuming.

 

Brown sugar/ White sugar:

Brown sugar is made up of white sugar with molasses added to it and has more content of liquid compared to the white sugar. As the molasses is added to the brown sugar it contains slightly more mineral than the refined white sugar. However, both are high on GI ( glycemic index) and contain the same amount of calories. Consumption of both can be equally bad and if consumed in high quantity can cause lifestyle disorders like Diabetes, obesity, hypertension and metabolic syndrome to name a few. Other artificial sweeteners can cut down on the calories but can have negative impavt on health. On the other hand, Stevia which is a natural sweetener, contains 0 calories and some studies even suggest it may have added health benefits.

 

Brown Sugar/ White Sugar:

Brown sugar is made up of white sugar with molasses added to it and has more content of liquid compared to the white sugar. As the molasses is added to the brown sugar it contains slightly more mineral than the refined white sugar. However, both are high on GI ( glycemic index) and contain the same amount of calories. Consumption of both can be equally bad and if consumed in high quantity can cause lifestyle disorders like Diabetes, obesity, hypertension and metabolic syndrome to name a few. Other artificial sweeteners can cut down on the calories but can have negative impavt on health. On the other hand, Stevia which is a natural sweetener, contains 0 calories and some studies even suggest it may have added health benefits.

 

 

Why nutritional supplements are important?

We all know that consuming balanced diet is important to have optimum health. Having a balanced diet provides the body with the nutrients required to carry out the functions of the body. It is always better to consume natural foods and obtain the nutrients provided by them.  But in the present busy world where people consume more of refined carbs, sugars and fats do not have the time, energy to have a balanced diet thus lacking in essential vitamins, minerals and antioxidants. Cooking and the way we consume the food also leads to great amount of nutrients. Stress, medical complications, energetic living increase the need for essential nutrients to cope up with daily activities. Consuming nutritional supplements ensures that the body receives the amount of nutrients required by it to enrich body’s internal environment, protection, repair, regeneration and support.

Consuming the nutrients:

1. Multivitamin Multi-mineral

It is a combination of vitamins and minerals. Along with providing with the vitamins and minerals required by body it helps to reduce the levels of stress and anxiety. Taking them daily replenishes the body’s supply and improves the energy levels. It helps to maintain muscle strength too.

2. Vitamin C

Vitamin C is not produced by the body and hence necessary to be consumed. It is a powerful antioxidant that improves body’s defensive mechanism. It reduces the risk of chronic diseases, helps to maintain blood pressure, increases iron absorption, boosts immunity, helps wound heal faster. Vitamin C supplement of 500 mg to 1000 mg daily helps the body to achieve it benefits. Vitamin C toxicity rarely occurs as it is a water soluble vitamin.

3. Omega 3

Lower blood pressure, reduce triglycerides, improves heart health, reduce menstrual cramps, Supplements with omega 3 1000 mg are usually consumed on daily basis. Consumption of omega 3 should not be more than 3 gms.

4. Calcium

It is required daily to maintain the bone health. It also is required in the blood to release hormones and regulate the contraction of muscles. Meeting calcium requirements daily through the diet is difficult. Many people do not eat or eat less amount of calcium rich foods.  1000 mg of calcium supplement can be taken.

5. Iron

Most of the cells in your body contain iron. Its main function is to transport oxygen from the lungs to the organs. Women who are pregnant, menstruating, athletes, anaemic people who experience regular blood loss face iron deficiency. Anaemia is widespread in India- 58.6% of children, 53.2% of nonpregnant women and 50.4% of pregnant women were found to be anaemic (NFHS.2016).

6. Biotin

Biotin helps convert certain nutrients into energy. It plays a major role in the health of your skin, hair and nails. If there is lack of biotin in the body it results in hair loss, scaly red rashes, depression, tiredness.2000 to 5000 mcg of biotin daily in supplements is recommended for hair loss.

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Does a Perfect Diet exist? Find the answer to your question.

Does a Perfect Diet exist? Find the answer to your question.

Does a Perfect Diet exist? Find the answer to your question.

The ever-growing demand for the internet has given birth to augmented opportunities. Not only things are just a click away but even the answers to all the questions are available over the web. The internet is also a one-stop destination for all fitness enthusiasts. Besides fitness tutorials and exercises videos, many people look out the perfect diet regimen to follow. While there are many kinds of diet including Keto, Paleo, Mediterranean, Atkins, and GM diet, it can become confusing which diet one must follow. Every diet promises results, but it again depends on every person’s body.

Traditionally, a diet was simply the way that you ate. Over time it has evolved to mean, “Restricting your current food/calorie intake to lose weight. Most of the new trending diets are based on extreme calorie restriction and deprive you of foods that are very crucial for the body. Every individual has a different set of nutritional requirements to keep them healthy and the body functions to be carried out well.We at TWN, understand each and everyone’s requirements and goals thus designing a customized diet plan for them. Many diets will make you lose weight, of course, that doesn’t mean that they are good for you in the long run. They will make you lose weight but deprive you of essential nutrients and that will lead to you looking and feeling sick.”

According to research done at Stanford medicine, mastering the weight management skills before embarking on a diet helps women avoid backsliding.The Yo-yo dieting or the yo-yo effect is when one follows a diet and loses a good amount of weight and regains it again after some time and then to achieve the same results, follows the same diet again. It is a process that causes the weight to go down and up and eventually affects your metabolism rate, which makes it difficult for you to lose weight later.

This can lead to muscle loss which may also result in a decrease in physical strength and the reverse effect on body fat. In some studies, yo-yo dieting leads to an increase in body fat percent.

The perfect diet does exist, but not in the way that you think. “The right kind of diet is the one that you can stick to all your life. Just by starting to make small sustainable changes to your lifestyle, you can see a great difference over time. Ensure you eat foods that are wholesome, fresh, close to your culture, nutritionally adequate, safe and healthy and remove foods from your diet that can have a negative impact on your health”, she added. For example, added sugars, processed and high sodium food items, fried and foods that contain a high amount of preservatives. Processed foods are stripped of their original nutrient content and fibre. Refined white flour, white pasta, and white sugar are a few examples.

Include food that provides essential vitamins and nutrients to the body to carry the vital functions. Below are some tips you should strictly follow in day-to-day lives.

  • Start your day with immunity-boosting drinks like amla/wheatgrass/aloe/lime juice with 1 Glass of warm water.
  • Include fresh fruits and dark-coloured veggies in your diet. 
  • Drink a good amount of water and get at least 7-8 hours of sleep. 
  • Include more proteins in your diet – Eggs / legumes / sprouts / tofu / cottage cheese / nuts / seeds. 
  • Make sure you are doing at least 30-40 mins of exercise or any physical activity at least 5 – 6 times a week. 
  • Keep changing your oils, you can choose from groundnut, coconut, olive, sunflower, peanut and rice bran oil.

You will be surprised to see how a balanced diet can make you lose weight with an added benefit of you looking fresher, healthier, and happier.

 

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THE PERFECT DIET FOR YOU

THE PERFECT DIET FOR YOU

Traditionally, a diet was simply the way that you ate. Over time it has evolved to mean, “Restricting your current intake of food to lose weight. The perfect diet does exist, but not in the way that you think. There is no perfect diet that works for every single...

5 common digestive problems and how to work on improving it.

5 common digestive problems and how to work on improving it.

5 common digestive problems and how to work on improving it.

Digestive issues occur to most of us with different symptoms every time. It could be heartburn and acid reflux, constipation or diarrhea, belching or gas.

Most of the time we fail to understand the underlying issue and we settle for a temporary fix. A lifestyle change with a well-balanced diet, which promotes healthy bacteria in your stomach with moderate exercise can make a major change in terms of your health

Here are 4 common digestive issues we face and steps to working on it.

Intestinal gas and Flatulence:

It’s a complex process including swallowed air and bacterial fermentation by the intestinal tract.

It is caused by abnormal methane production which further can lead to intestinal disorders. The causes differ according to inactivity, decreased motility, dietary habits leading to overgrowth of bacteria in the intestine causing bloating.

Monitoring of the diet and the amount of burping or gas passed may help to find out the specific foods that trigger and also the severity of the problem.

A sudden change in diet like an increase in fiber intake can also alter gas production.

Foods that increase gas production are as follows –

Legumes like beans and sprouts

  1. Vegetables like broccoli, cauliflower, cabbage, onions, mushrooms
  2. Fruits such as apple, pears, and peaches
  3. Milk, sodas, packaged foods, sugar-free candies, gums are other common triggers

Here are a few steps you can follow to reduce gas and feel lighter.

  1. A gradual increase in the intake of fiber with adequate water consumption reduces bloating.
  2. Boil ginger & cumin seeds in water and repeat two cups while feeling bloated
  3. You can include Buttermilk with 1 tsp jeera powder with lunch if you are not allergic to milk
  4. Eat small and simple meals, instead of overeating at once.
  5. Include fruits like banana, papaya, avocado, kiwifruit.

Constipation:

Difficult to defecate characterized by frequency or painful, hard, incomplete stools is known as constipation.

It has an impact on the quality of life and is faced by all age groups. Inadequate fiber intake, lack of exercise and fluid intake, extremely low calorie & low carbohydrate diets are contributing factors to constipation.

Here are a few steps you can follow to avoid / remedy for constipation

  1. Include more vegetables in your diets, especially the dark green leafy vegetables.
  2. Include cereals and millets like whole wheat, bajra, jowar, ragi
  3. Consume at least 2 – 3 servings of fruits, especially apple & banana.
  4. Include buttermilk or curd along with your meals
  5. Add 1 tbsp ghee to your main meals (lunch & dinner)
  6. Have lots of water throughout the day. At least 2- 3 liters.

 

Diarrhea:

WHO defines diarrhea as the passing of three or more loose, liquid stools per day.

Accelerated transit of intestinal contents, decreased digestion and absorption of fluids and nutrients occur in diarrhea and they are passed through the stools.

It can be a cause of infection, inflammatory disease, medications, excess consumption of sugars, or an allergic response to a certain food.

Diarrhea is a symptom and not a disease and hence finding the underlying cause for it is important.

Here are a few steps to consider for diarrhea.

  1. Replacing the fluids and electrolytes lost is the priority by including ORS ( after consulting your physician )
  2. Consumption of probiotics has shown to be beneficial, for eg, curd, buttermilk, yogurt, Yakult, etc
  3. Diet should include soft & small frequent meals, like soups, khichdi, juices, and kanji (rice/barley water)
  4. Fruits like Banana, apple, pear help to reduce diarrhea
  5. Sugars & milk should be avoided

 

Acidity:

Acidity is gastrointestinal acid reflux in the body. The causes of acidity may differ from person to person. Obesity, pregnancy, abnormal coughing, tight clothes, malnutrition, muscle wasting, unhealthy lifestyle, wrong dietary habits, stress, medications, etc.

People describe it as heartburn, chest pain, issues with ingestion. Curing it at the initial stage is crucial as it can lead to other chronic gastrointestinal disorders if persist for a long time.

Here are a few steps to consider for acidity.

  1. Avoid large meals, spicy, oily, and fried food.
  2. Avoid beverages like tea, coffee and other carbonated beverages like sodas & alcohol
  3. Make sure your diet consists of a good amount of fiber
  4. Include watery fruits like watermelon, muskmelon, papaya, and vegetables like cucumber, potatoes, and green leafy vegetables.
  5. Herbs and spices like mint leaves, heeng, ginger, ajwain, cumin seeds help relieve acidity. You can prepare a concoction with sprinkle ajwain + 1 tsp cumin seeds and a small piece of ginger, boil it in 2 glasses of water and repeat twice a day.

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THE PERFECT DIET FOR YOU

THE PERFECT DIET FOR YOU

Traditionally, a diet was simply the way that you ate. Over time it has evolved to mean, “Restricting your current intake of food to lose weight. The perfect diet does exist, but not in the way that you think. There is no perfect diet that works for every single...

DO NOT EXCLUDE FATS FROM YOUR DIET!

DO NOT EXCLUDE FATS FROM YOUR DIET!

DO NOT EXCLUDE FATS FROM YOUR DIET!

Just as every machine, gadget, and vehicle need fuel and battery to work, we as humans need fuel (energy) to function well and that comes from food. Food plays a very crucial role in the human body and provides a range of nutrients: vitamins, minerals, water. Nutrients provide energy for activity, growth, and all functions of the body such as breathing, digesting food, and building materials for growth and repair of the body.

Food that we eat contains two major groups, Micronutrients, and Macronutrients. Carbohydrates, fats, and proteins are your Macronutrients and Micronutrients are the smaller nutritional categories, such as individual vitamins and minerals. We need both the food groups in the right proportion for the normal function of the body.

The Most popular macronutrient is protein because of its ability to increase muscle mass and then carbohydrate and the least talked about is fats whereas consuming sufficient amounts of each will ensure that your diet is balanced

Fat it is the most concentrated source providing 9 kcal per 1 gram consumed, which is more than double the energy content of protein or carbohydrate (4 kcal per gram) and fibre (2 kcal per gram).

In the diet, fat is a carrier for the Fat- soluble like vitamins A, D, E and K, and supports their absorption in the intestine. Fat also keeps the hormone levels in check and regulate blood – glucose levels and insulin response. And highlighting the most important part and that is that it taste so GOOD!

it is advised that 20-35% of the total daily energy intake should come from dietary sources of fats.

The recommendations for total fat intake are further subdivided into advised intakes for the specific fatty acids.

  1. Saturated fats
  2. Trans fats
  3. Monounsaturated fats
  4. Polyunsaturated fats – Omega 3 Fatty acids and omega-6 fatty acids.

Different types have different chemical structures and physical properties. Saturated and trans fat are known as bad fats, although some amount of saturated fat won’t harm. They tend to be more solid at room temperature (like a stick of butter), while monounsaturated and polyunsaturated fats tend to be more liquid (like liquid vegetable oil).

Saturated fat and Trans fats also raise LDL cholesterol, also known as “bad” cholesterol. Trans fat can also suppress high-density lipoprotein (HDL) levels or “good” cholesterol. Hence it is advised to choose Monounsaturated fats and polyunsaturated fats in your diet and to keep saturated fats to a minimum amount.

BAD FAT GOOD FAT
Samosas, Wadapav, Burger Patty, Chips Nuts, Salmon, Avacados, Seeds

To sum it up in simple words, here are 3 points listed down to understand how should you be consuming fat in your diet.

  • Keep saturated fats to less than 6% of your total daily calories.
  • Eating more unsaturated fats instead of saturated fats can help lower your LDL cholesterol.

Example for unsaturated fats – Sunflower oil, safflower oil, olive oil, peanut oil, canola oil, avocados, and most nuts, seeds. salmon, mackerel, and sardines, flax-seeds, walnuts, canola oil, and soybean oil.

As fats being the most concentrated source of energy, it is advisable you consume the same in moderation. Even the oils you use for cooking, your daily allowance of oil should be around 2 –3 tbsp and the rest can come from Nuts/seeds / fish.

Eating healthy is about making smart choices. 

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THE PERFECT DIET FOR YOU

THE PERFECT DIET FOR YOU

Traditionally, a diet was simply the way that you ate. Over time it has evolved to mean, “Restricting your current intake of food to lose weight. The perfect diet does exist, but not in the way that you think. There is no perfect diet that works for every single...