Nutrition and Healthy Life

Nuts offer lots of health benefits to the body. They contain important nutrients, and are key to many supplements to the body. As nuts are 80 % fat, therefore it is advisable to consume them in moderation. The fats present in most of the nuts are the heart healthy fats (such as monounsaturated fats and polyunsaturated fats), which help to lower the bad cholesterol (LDL) in the blood. They are also a source of fiber and proteins in the diet. One can replace the unhealthy sweets and salty fried snacks (such as chips), with nuts in regular diet. When weight management is required, do not over eat nuts in diet. The health benefits of various nuts are discussed below: Walnuts - The walnuts contain ellagic acid which is an antioxidant. It is also a source of omega-3 fatty acid, and other heart healthy fats. Walnuts protect the heart and increases the elasticity of the arteries. It has anti-inflammatory properties. Almonds - These are the rich source of nutrients such as magnesium, ca...

The essential fatty acids are not synthesized by the human body, and must be ingested for good health.  They perform the following functions in the body: Maintains healthy lipid profile, by increasing the good cholesterol (HDL) and decreasing the bad cholesterol (LDL) Boosts the immune system to help fight diseases Required for blood clotting Improves blood pressure Prevents aging by keeping the skin healthy Prevents weight gain Prevents build up of plaque in the arteries, thus preventing heart diseases. Regulates reproductive functions such as conception, breast feeding etc. Regulates normal functioning of the brain Essential fatty acids are of 3 types: omega-3, omega-6, and omega-9 Omega-3 Essential Fatty Acids There are three kinds of omega-3 fatty acids required by our body: DHA (Docohaxenoic Acid), EPA (Eicosapentaenoic acid), and ALA (Alpha Linolenic Acid) DHA and EPA: DHA and EPA are very important nutrients for the bra...

The human body is 50-60% water. As such, water is an important component of the human body, and is essential for good health. A person needs to drink about 2-3 litres of water per day, except in the case of some medical conditions where fluid restriction is advised, or during dehydration and constipation when more water is required. Apart from the water form, it can be consumed in other liquid forms such as fruit juices, soups, milk, buttermilk, tea and coffee. Water performs numerous functions in the body, and these are discussed below. Integral to body organs: Water is an important component of body organs such as brain, muscles, bones and joints. The human brain is 85% water and bones are about 10-15% of water. It also gives shape to the body cells, and prevents them from shrinking. It moisturizes the body organs . It prevents the skin from drying, moisturizes the air in the lungs, and lubricates the joints. Through the kidney and the liver, it enables the removal of toxins ...

A normal individual has about 1 to 2 bowels per day, but if the bowel movement is absent for 3 days or more, it is known as constipation . The stools when passed after 3 days or more are acidic, hard, and have a bad odor. Constipation can be atonic , spastic , or obstructive . Atonic constipation - It is experienced due to lack of muscle tone or elasticity in the colon, a necessary element to pass the stools out from the body. The main reasons for this are lack of fiber in the diet, lack of physical activity, and excessive use of laxatives. Older people commonly experience it if they avoid defecation. The pregnant women may also experience it during pregnancy, or after the delivery of the child. Atonic constipation can be prevented by: Increasing fiber by eating 5-6 servings of vegetables, fruits and whole cereals, and including nuts and seeds in the diet Increasing physical activity by exercising/walking for at least 30 minutes per day Never avoiding defecation Drinking 8-10 glas...

The different coloured fruits and vegetables have different benefits to the human body. The nutrients provided by them keep us healthy. These various fruits and vegetables, and their benefits are discussed below: Red fruits and vegetables - The red coloured fruits and vegetables have pigments called lycopene and ellagic acid, which have antioxidant properties. These include foods like apple, red potato, red grapes, cherries, raspberries, craneberries, beets, red onions, pomegranate, strawberry, red grapefruit, watermelon, tomatoes, raddish, and red pepper. They have the following benefits: Decrease the risk of prostate cancer in men, and breast tumors in women. They keep the skin younger. Help in lowering the bad cholesterol (LDL). Protect the eyes. Due to its antioxidant properties, they also keep the heart healthy. Orange and Yellow fruits and vegetables - These foods have beta carotene in them which is a precursor of vitamin A. They are also rich in vitamin C and pota...

Fiber also known as roughage is found in the skin and pulp of certain fruits and vegetables, and also in nuts and seeds. Fiber in food does not get digested by the human body, and is excreted through the wastes. An individual needs about 25-30 grams of fiber per day. Fiber is of two kinds, soluble fiber and insoluble fiber . These are discussed below in more detail: Soluble fiber - The soluble fiber absorbs water and turns to gel during digestion. It makes the stool soft, and helps in its movement through the intestines. An important function of soluble fiber is in lowering cholesterol; it binds to the cholesterol, and helps in its excretion from the body. Also, the soluble fibre when ingested in food helps to regulate the blood sugar. It does this by slowing down the digestion, and preventing sudden release of energy into the blood stream, especially from the carbohydrates. This also keeps the body full for longer time. The soluble fiber sources are dried beans, oranges, apples...

In Part 1 of this article, I discussed the macronutrients (carbohydrates, fats and proteins) required during pregnancy. In Part 2 of this article, I will describe the micronutrients which are essential during pregnancy. These micronutrients include the various vitamins and minerals, and are critical for the healthy growth of the fetus. The micronutrients required during pregnancy are: Calcium - Calcium is required for the formation of bones, teeth and nerves in the fetus. The pregnant women thus requires more calcium that usual to meet the increased demands from the fetus. The recommended amount is 1300-1500 mg/day during pregnancy. The sources of calcium are the dairy products (milk, cheese, creams, yogurt) and the green leafy vegetables (spinach, cabbage etc.). Calcium supplements are also recommended by the doctors to meet the needs of both the mother and the growing fetus. Iron - The formation of red blood cells and baby’s iron stores requires increased amounts of iron i...

Pregnancy is a state of carrying a developing embryo or fetus in the female body. The process of pregnancy is of 9 months. The nutritional needs of the female change at the beginning of pregnancy, and varies as the pregnancy progresses. One should take care of the diet and nutrition during this beautiful phase of life. The pregnant women requires macronutrients and micronutrients . The macronutrients are required in large quantities by the body, and include carbohydrates, proteins and fats. The micronutrients are required in small quantities by the pregnant woman and include the various vitamins and minerals. Part 1 of this article will discuss the macronutrients, and Part 2 will discuss the micronutrients. The various macronutrient requirements during pregnancy are: Carbohydrates - These provide energy to both the mother and her baby. The caloric requirement increases by 100 Calories in 0-3 months and 300 Calories in 3-9 months. Sometimes women increase the caloric intake more t...

Skin is the largest organ of the body. Therefore, one should take care of its nutritional needs. In addition, one should minimize stress, which negatively impacts the health of the skin. As we age, a good diet , exercise , stress reduction , and a good night sleep are key to healthy and glowing skin. These are discussed below in more detail: Diet - The skin requires different kinds of foods to maintain its health and glow. These are: Foods rich in antioxidants - Antioxidants prevent damage to the skin due to free radicals, and hence slows the aging process. Fruits and vegetables are very rich in antioxidants. Also, they provide different pigments to the body essential for maintaining a healthy skin. Increasing colorful foods in the diet such as apples, papaya, watermelon, berries, cherries, broccoli, cabbage, green leafy vegetables, tomatoes, carrots, cranberries, avocados, onions, garlic, etc is recommended. Consume 3 to 5 servings of fruits and vegetables per day. Foods ri...

Good textured, shining hair define the overall health of a person. A variety of factors can damage the hair, and cause breakage. These include inappropriate diet, stress, lack of exercise, and external factors such as overuse of shampoos, excess exposure to hot water, sun, and wind. In this article, I will stress on how health of the hair can be greatly improved by consuming a balanced and nutritious diet. Following foods can help to maintain heathy hair, and improve their appearance: Protein rich foods - Hair are made up of protein called Keratin. Therefore, proteins are important part of the healthy hair diet. Protein in the diet can come from both vegetarian and non-vegetarian sources depending upon the individual's choice. Beans (garbanzo beans, kidney beans, black beans), eggs, dairy products (milk, curd, cheese, yogurt, buttermilk), soya products (soybeans tofu, soya milk), fish (sardine, salmon), and lean meat (chicken, turkey) have high protein content. One must consume 2...

Stress is a major factor responsible in the increasing evidence of obesity. Studies have shown that people who are under stress eat inappropriately. Sometimes they eat even if they are not hungry or over eat at times. The improper food intake is due to the hormonal changes which takes place in the body when you are stressed. Under stress people reach for more carbohydrates, fattening foods, sugary foods like cola, muffins, cakes, candies, french fries, doughnuts, cookies etc. The hormones which get affected when you are stressed, and consequently lead to obesity are: Serotonin - Also called as the happy hormone , serotonin is secreted by the brain and responsible for the feel good factor. When people in stress reach for sugary and fried foods, it elevates the serotonin which comforts the body and mind. Cortisol - Cortisol is responsible for fat accumulation and energy use in the body. When the body is stressed there is excess release of cortisol. Increased cortisol makes us crave ...