COMMON DEFICIENCIES

Along with the macronutrients the body requires an adequate amount of micronutrients to
maintain optimum health. Hence consuming a balanced diet is important. Along with the diet
and lifestyle the cultures, traditions, climate, food availability, geographic region play a major
role in the diet of the people. As per recent surveys conducted in India, an unexpected
number of people were found facing certain micronutrient deficiencies, the most prevalent
ones are mentioned below.

Iron
The deficiency of iron is seen globally. The WHO has stated that more than 30 percent of the
global population is anemic. Research shows that iron deficiency is mainly seen in adolescent
girls in India. A large population of Indians consumes vegetarian diets that do not contain an
adequate amount of iron levels for various religious, economic, and cultural reasons. Certain
foods can boost iron levels in the body and they are as follows. Sources of iron include non-
vegetarian foods, whole grains, legumes, dried fruits, raisins, dark green leafy vegetables.
Add Vitamin C as it enhances the absorption of iron in the body.

Vitamin D
It is the most common nutrient deficiency among the Indian population even after India
being a tropical country we are not exposed to sunlight as much to avoid getting a tan.
However, sunlight is the most crucial medium to activate Vitamin D levels in the body. The
The prevalence of this deficiency is about 50 to 90 percent of the global population.
Mentioned below are Calcium-rich food items to include in the diet along with exposing
oneself to sunlight. (Approx. 20 to 30 mins early morning)
Dairy products such as milk, curd, paneer, yogurt, cheese, and dark green leafy vegetables.

Iodine
Iodine is necessary for the proper functioning of the thyroid. It is responsible for controlling
the weight of the body as well as the secretion of growth hormone. Iodine is essential to
consume through the food as the body does not produce it. In a study, where 325 Indian
districts were surveyed, 263 districts reported a severe iodine deficiency. Consuming iodized
salt is the best and most convenient source of iodine in our daily diet.

B12
Many of the Indians follow a vegetarian diet and also people who consume nonvegetarian
foods consume them once or twice a week. B12 is mainly found in animal sources that
include dairy products, eggs, fish, meat, and poultry. Consumption of animal sources is not much in India. Folate or vitamin B12 deficiency anemia accounts for more than one-third of
anemia prevalence. Make sure vegetarians include dairy products like curd, milk, paneer.

Vitamin A
Lack of this vitamin can cause weak eyes and even lead to blindness. Breastfeeding the baby
until 6 months can eradicate vitamin A deficiency in the baby. Sources of vitamin A are
yellow, orange fruits and vegetables such as carrot, sweet potato, and eggs. This vitamin is
also known to play an important role in bone health. It is beneficial for fighting depression.

Vitamin C
This nutrient is important for a strong immune system and healthy skin. It was observed in a
a study that 73 percent of people over 60 years of age in India were deficient in this vitamin.
Vitamin C is also required for the absorption of nutrients in the body. Generous consumption
of various fresh fruits, especially the citrus fruits and vegetables like bell peppers ensure
adequate intake of Vitamin C.As Vitamin C is water-soluble and not stored in the body hence
it is essential to include vitamin C rich foods in our daily diet along with Vitamin C
supplements after consulting the physician.

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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DO NOT EXCLUDE FATS FROM YOUR DIET!

DO NOT EXCLUDE FATS FROM YOUR DIET!

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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 FATGOOD FAT
Samosas, Wadapav, Burger Patty, ChipsNuts, 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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COMMON DEFICIENCIES

Along with the macronutrients the body requires an adequate amount of micronutrients to maintain optimum health. Hence consuming a balanced diet is important. Along with the diet and lifestyle the cultures, traditions, climate, food availability, geographic region...

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DO NOT EXCLUDE FATS FROM YOUR DIET!

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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...

SUMMER TIPS

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Let’s buckle up and work for the perfect summer body!

  1. Workout like a beast and follow a good diet.
  2. Friends and Family to enjoy summer beach with.
  3. Have loss of water so you can fight the heat!
  4. Go to the nearest beach, wear your beach costume and chill 🌞

Follow me on Instagram:

Other Blogs

 

COMMON DEFICIENCIES

Along with the macronutrients the body requires an adequate amount of micronutrients to maintain optimum health. Hence consuming a balanced diet is important. Along with the diet and lifestyle the cultures, traditions, climate, food availability, geographic region...

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...

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....

SUMMER TIPS

SUMMER TIPS

Let's buckle up and work for the perfect summer body! Workout like a beast and follow a good diet. Friends and Family to enjoy summer beach with. Have loss of water so you can fight the heat! Go to the nearest beach, wear your beach costume and chill 🌞 Follow me on...

Not losing weight even after doing every right?

Not losing weight even after doing every right?

I have come across a lot of people who are working out, following a good diet and yet fail to see any progress. It can be demotivating and many end up giving up. Here are a few things we tend to ignore. Make the change and see the difference Excess salt in your diet:...

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6 ESSENTIAL KEY TO BURNING MORE CALORIES.

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Planning on losing weight? FIND A WAY TO ACHIEVE SUSTAINABLE WEIGHT LOSS AND NOT A QUICK FIX. MISTAKE - Going for fad diets which are extreme. Thinking of a diet as a quick fix is the most dangerous thing you can think of. Diets are supposed to be a lifestyle change,...

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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...