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Dhanteras special: Make a smart investment with Iron-rich foods and diet tips

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Dhanteras special: Make a smart investment with Iron-rich foods and diet tips

Festive season is around the corner. Markets and online shopping portals are buzzing with lucrative deals for gold, cars, utensils and electronics for Dhanteras. ‘Dhan’ in Hindi means Wealth. It is believed that investments made on this auspicious day may prove lucky for you in the long run. While you are busy planning your ‘big’ purchases this festive season, how about sparing a thought towards your health? It does not take a lot of your time, and this little investment will yield you benefits for years to come. Sure, the discounts and offers on gold and other precious metals are tempting for several women to flock to the jewellery stores, but this is a social awareness for urging women to Invest In Iron rich Foods. Why you ask? Because according to the data revealed by the recent research, as many as 50 percent of all Indian women are anemic – the numbers aren’t any better in the urban sector. Despite access to information and better healthcare facilities, a great chunk of women in urban India also happen to be suffering from anemia. This Article aims at creating awareness about anemia by encouraging women to eat iron-rich foods. On The Occasion of Dhanteras Make A Smart Investment With Iron-Rich Foods And Diet Tips.

Here are a few diet tips women must keep in mind to make sure they are having optimum amount of iron:

1. Liver And Organ Meats: Popular kinds of organ meats are liver, kidneys, brain and heart. All these meats are high in iron that can easily be absorbed by our body.
2. Legumes: Legumes like rajma and chickpeas are profuse with iron too. You can use them to make curries, salads and sprouts.
3. Spinach: The greens are abundant with iron, potassium, magnesium, vitamin K and a lot more. It is advisable to cook your spinach. Cooking spinach tends to increase the bio-availability of nutrients.
4. Pumpkin Seeds: Do not toss away these seeds, for they can be a treasure trove of health and nutrition. Pumpkin seeds are profuse with iron and protein. You can toss them in salads, or snack on them as and when the cravings strike.
5. Red Meat: Red meat like pork and lamb are very good source of iron. But eating a lot of red meat has been tied to high cholesterol risk and poor heart health. Therefore, be mindful of the portion and include only lean cuts of the red meat in your diet.(Note: Consume red meat but in moderation. Opt for the leaner cuts to avoid extra fat and cholesterol.)
6. Do not toss away the organ meats, especially liver, it is rich in iron.
7. In addition to iron-rich foods, it is a good idea to include a lot of vitamin C-rich foods; they help better absorption of iron in the body

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Nutrition

5 amazing health benefits of sweet potato

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5 amazing health benefits of sweet potato

The sweet potato (Ipomoea cantatas) is nutritious and delicious root vegetables. Sweet potatoes when cooked, it results in mild, starchy and sweet flavour when baked or boiled, it becomes soft and creamy and when it is fried or roasted at high heat, it becomes crisp and caramelized. Sweet potatoes are packed with many medicinal benefits. Sweet potatoes have cancer-fighting properties; it supports healthy vision while it enhances brain function.

Sweet potatoes can also help manage diabetes
The rich fiber and magnesium in sweet potato are beneficial for diabetes management because they can lower blood sugar levels. Around 10-15% of the fiber in sweet potato has soluble fibres such as pectin, it is effective in reducing food consumption and spikes in blood sugar. This is because it helps in promoting insulin sensitivity and then regulating the amount of sugar in the blood.

Sweet potatoes can help manage stress levels
Sweet potatoes are rich in magnesium. One of the most important advantages of magnesium is that it helps to reduce stress and anxiety. A study found that Magnesium can reduce insomnia in older individuals. Thus, sweet potatoes are one of the important foods to be included in our diet. Sweet potatoes can replenish the body’s magnesium levels and help lessen the symptoms of depression and anxiety-related behaviours and insomnia in individuals.

Sweet potatoes can help prevent cancer
Sweet potatoes are packed with carotenoids such as beta-carotene, which plays a significant role in protecting men from becoming afflicted with prostate cancer. In addition, sweet potatoes have also been shown of limiting the growth of breast, gastric, colorectal cancers. Thus you should have sweet potatoes often.

Sweet potatoes can help improve hair and skin
The presence of Vitamin A, C, and E helps in the promotion of proper skin and hair health. Eating sweet potatoes will be enough to glow your skin and hence you will not need to spend huge money on effective products to make your skin glow. The vitamins in sweet potatoes are useful in repairing skin that is damaged due to exposure to UV light. The vitamins also help to slow down the cell ageing process in the skin and help to retain a youthful look for longer.

Sweet potatoes can help in weight management
As sweet potatoes are rich in fermentable fibres, they can help in reducing the overall weight of an individual. So, this is another reason to include sweet potatoes in your diet. It will result in an increase in fiber intake, which will, in turn, lead to lower body weight.

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Nutrition

Top 5 vegan sources of omega-3 fats

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Top 5 vegan sources of omega-3 fats

Omega-3s have a positive impact on health when consumed in small quantities – 1.1 gram for women in a day and 1.6 grams for men – can be obtained easily if one enjoys fish very frequently. However, that does not mean vegetarians and vegan sets of people must be deprived of the omega-3s.

1. Walnuts: Nuts are some of the healthiest foods there are and nutritionists for long have recommended them as a healthy snack when hunger pangs strike between meals. Among nuts, walnuts are a rich source of omega-3s. In just one ounce, walnuts give you 2.7 grams of omega-3s and additionally help lower blood pressure, improve heart health and promote weight loss as well.
2. Kidney beans: Kidney beans or rajma are a versatile food that can be used in Indian curries or continental pies, and what makes them even better is the plant-based protein and omega-3 content. Although they offer only 10 per cent of your daily omega-3 requirement, kidney beans are a rich source of iron, folate, and fibre as well – making them ideal for all especially pregnant women.
3. Canola oil: And if you are wondering whether or not there is a variety of cooking oil with loads of omega-3s, we recommend canola oil. With 1.28 grams of omega-3s in just a tablespoon, this one is a must-have for all because of its nutrient profile. Canola oil is also a rich source of vitamin E, K content, and is low in saturated fats as well.
4. Flaxseeds: Weight watchers rely on flaxseeds a great deal owing to their healthy fats and fibre content – and turns out that this food with its nutty flavour delivers more omega-3s than any other edible on earth. In just one tablespoon, it delivers twice as many omega-3s as you need in a day. When consumed in oil form, one tablespoon can deliver seven times the recommended quantity. Additionally, flaxseeds are a rich source of magnesium, manganese, and vitamin A.
5. Chia seeds: Weight watchers often rely on chia seeds to shed stubborn fat. However, little do they realise how one ounce of chia seeds can load them with 5 grams of omega-3s. Also a rich source of fibre and protein, chia seeds are a vegan source of calcium as well.

 

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Nutrition

Winter diet: Here’s why you should eat Vitamin B6 rich foods

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Winter diet: Here's why you should eat Vitamin B6 rich foods

Winter is here and so one should be prepared with the precautions to fight the health-related issues it brings. Experts advice to eat food items that are rich in vitamin B6, also called pyridoxine.

Vitamin B6 plays a key role in treating several conditions – it helps in mood regulation and may reduce symptoms of depression. It also helps the body break down and use proteins efficiently.

Here is the list of foods that are super rich in Vitamin B6. Take a look.

1. Carrots
2. Banana
3. Chicken liver
4. Spinach
5. Milk
6. Eggs
7. Green peas

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