Importance of Vitamins for a Healthy Skin

 As we all know that good skincare starts with proper nutrition. Our skin is very sensitive and is constantly exposed to harmful UV rays from the sun and high concentrations of pollutants in the air, which can cause early aging and ever-lasting damage. So sun protection along with the right nutrition from food is the No.1 tip for maintaining healthy and youthful skin and delaying the signs of aging. (If needed, can be taken through Dietary Supplements also).

Greens are the best sources of skin-loving nutrients and if we are in habit of eating plenty of greens, chances are that our skin is already well-nourished. But we should know which vitamin provides what benefits, so that we can add more of them to our diet, for healthy and youthful skin. We can also look for these vitamins in skin care products for additional support. Some vitamins that work wonders on the skin are -

1. Vitamin A

 This vitamin also functions as an antioxidant and can be found abundantly in foods like carrots, sweet potatoes, spinach, and mangoes. A type of vitamin A (retinoid) can be found in beef, eggs, and dairy products. This vitamin is essential for skin health, and creams containing derivatives of vitamin A are efficient in treating wrinkles.

2. Vitamin C

Vitamin C is vital for our overall health but also proves essential for healthy skin. We’ll get plenty of vitamin C if we eat citrus fruits, bell peppers, broccoli, strawberries, tomatoes, Brussels sprouts, and other greens. Vitamin C is important for your skin as it helps create collagen, which is a type of connective tissue that keeps our skin firm. Vitamin C is also a very good antioxidant, protecting the skin from free radical damage.

3. Vitamin E

Another antioxidant Vitamin E is the best vitamin for the skin. But other than that, this fat-soluble vitamin protects the skin from free radical damage and studies even show that it may be the perfect solution for those wondering how to get rid of acne. We can find this vitamin in many foods rich in good oils such as nuts, seeds, vegetable oils, and green leafy vegetables like broccoli & spinach.

4. Vitamin D

Vitamin D also known as the “sunshine vitamin.” is not much available for people living in the Northern region. This is because our skin can synthesize vitamin D from sunlight. If we want to ensure that we are getting enough vitamin D, we can take vitamin D supplements or can look for fortified products. Most milk is fortified with vitamin D, as are breakfast cereals. Natural sources of vitamin D are mushrooms, fish, and eggs. Many researches show that vitamin D deficiency is strongly linked to acne most likely because this vitamin plays a big role in fighting infections.

5. Vitamin K

Vitamin K is essential for healing wounds and bruises. This is because, without enough vitamin K, your blood will not be able to coagulate. When it comes to the skin benefits of vitamin K, it is a vitamin that can tackle any problem causing your skin to look dark due to circulatory problems such as dark circles and spider veins but also stretch marks and scars. To reduce the appearance of these imperfections, eat plenty of cabbage, liver, kale, and milk.

6. Vitamin B3

Vitamin B3 also known as niacin, can be found in many foods. This vitamin is essential for healthy skin, but also for your brain, nervous system, and blood cells. We often found a derivative of this vitamin called niacinamide in many beauty products, and this is because research shows that this vitamin can significantly reduce the appearance of aged skin and it is often added in skin brighteners. What you can expect from taking such products are a mild exfoliating effect and reduced redness.

7. Vitamin B5

Another vitamin from the B vitamins is vitamin B5, also known as pantothenic acid and panthenol. Skincare formulations containing this vitamin provide some of the best skin hydration. Studies shows that it prevents skin water loss and improves skin barrier functioning. So, a beauty product with vitamin B5 at the top of the ingredients is very good. We can also get plenty of this vitamin from whole grains, avocados, and chicken.

8. Choline

Choline is a vitamin found in foods like eggs, peanuts, and milk but the body can also make this vitamin on its own. The vitamin is most important for the synthesis of neurotransmitters and normal brain functioning in general. But it is also found that this vitamin plays a crucial role in skin cell membranes. Although our body makes most of the choline it needs, getting this vitamin from food sources is also necessary.

9. Vitamin B9

Vitamin B9 is also known as Folic acid. We are probably familiar with the importance of taking enough folic acid during pregnancy for a baby’s development. This is because folic acid is vital for the creation of new cells. But folic acid also plays an important role in skin health and appearance. Studies also found that topical application of a mixture containing folic acid and a type of amino acid called creatine improved the firmness of the skin by boosting collagen synthesis.

The conclusion is that if we want our skin to be Healthy and Youthful, we have to pay attention to our nutrient intake as much as we do to our external skincare. Vitamin deficiencies often manifest on the skin, so it goes to show that vitamins play a vital role in skin health. Eating plenty of fruits and vegetables will keep our vitamin levels optimal and our skin glowing.

Disclaimer: The information given here is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult us through e-mail dietician.nidhi@gmail.com

How much Water should we drink per day?

 Why do We Need Water?

Why is it so important to drink enough water per day? Because it is essential for our survival, as our body is made up of about 60-70 % water. 

Every cell, tissue, and organ in our body needs water in order to function properly. Water not only (which is a large percentage of our blood) carries essential nutrients to our cells, but it also carries waste materials to our kidneys and, ultimately, out of our bodies through urine. 

It also helps regulate body temperature through sweat (another way water helps remove waste) and promotes healthy stool. This way it keeps our digestive system running smoothly and constipation at bay. 

It is also an essential part of lubricants (joint fluid also known as synovial fluid) which works as a cushion between bones and reduces friction while moving.

It is also used by the brain to produce many Hormones and Neurotransmitters.

It also helps to keep skin hydrated and reduces the risk of kidney stones, infections, etc.

Water prevents dehydration. Every day we lose water in normal processes like making urine, having regular bowel movements, and sweating. In these processes, if we lose more water than our intake, our body ends up functioning improperly due to dehydration, resulting in symptoms like headaches, constipation, fatigue, dizziness, etc., which subsides on drinking water. Dehydration also affects our mood and memory.

Now that we know why water is very important for our health, let's understand how much water we should drink per day.

How much water should we drink per day?

For women, the amount of total water is about 2.5 liters per day and for men, it is about 3.5 liters per day. These estimates, however, include fluids consumed from both foods & beverages, including water. Normally we get about 20% of the water we need from the food we eat (especially fruits & vegetables). Taking that into account, women need about 2 liters and men about 3 liters of fluid per day, in order to help replenish the amount of water that is lost.

However, these amounts of water per day are not one-size-fits-all. In fact, how many liters of water we should drink per day depends on many factors, some are:

• Exercise: Any activity that makes us sweat results in loss of water. Thus, we need to drink extra fluids to replenish the amount that was lost. That is why it's important to drink water before, during, and after a workout. 
• Environment: The hotter or more humid the weather, the more we're likely to sweat, and the more water we need to drink. Dehydration is also more likely to occur at higher altitudes. So, if we're hiking, skiing, or just visiting an area of high elevation, we should pay attention to our water intake.
• Overall health: Because our body loses fluids when we have a fever, diarrhea, or vomiting, it's important to drink more water at this time (also electrolyte supplements, if needed). Other conditions such as infections also require an increased water intake; this helps dilute urine, thereby flushing out the bacteria, etc.
• Pregnancy and breast-feeding: Both of these situations require more water intake per day to stay hydrated as there are many more metabolic reactions going on in the body for both the mother and baby.

How to get enough water?

Ways to Increase Water (or fluid) intake

• Listen to our body: If we are thirsty, drink water. This is especially important if you are active or live in very hot climates.
• Opt for water: Instead of reaching for soda or energy drinks, go with a glass of water.
• Sip water throughout the day: Consume water with meals, as well as between meals.
• Carry a refillable water bottle: Keep water handy, so it's there when you want to reach for a drink.
• Add a flavor enhancer: For variety, squeeze some fresh lemon or lime juice into your water, toss in a couple of cucumber slices, or add a few fresh basil leaves/mint leaves.

Opt for foods that are high in water

It's important to replace water losses to stay in good health. We can do this by enjoying a variety of beverages, as well as eating foods that have a high water content, such as fruits and vegetables. For drinks, we should focus on unsweetened beverages, like water, fruit or vegetable juice, and low-fat milk, in order to limit calories from added sugars.

Options with a 90-100% water content, include water, sparkling water, low-fat milk, fruits (cantaloupe, strawberry, watermelon), and vegetables (lettuce, cabbage, celery, spinach).

Options with a 70-89% water content, include fruits (bananas, grapes, oranges, pears, pineapples), vegetables (carrots, cooked broccoli, avocados), and dairy products (yogurt, cottage cheese, ricotta cheese).

Color Check to know if we are drinking enough water

A quick and easy way to check if we are getting enough water overall is to take a peek at the color of our urine. If we are consuming enough, the urine color will be a pale yellow color. If it is a dark yellow or amber color, we may need to increase the amount of water.

Disclaimer: The information given here is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult us through e-mail dietician.nidhi@gmail.com

BEING HEALTHY

 Today (7th April) is *World Health Day* 

A nice article by Dietician's outlook*

What do people think about being healthy?

1. Till the time they are not seeing any symptoms.

2. Till medical reports are not showing abnormality.

3. Tries to avoid the medical tests, bcoz they think if something comes wrong, then what to do.

But do we know that when we get symptoms and abnormalities in reports, by this time the problem/disease is at quite an advanced stage?

Think in one full day how much time we give to our health.

95% of people don't even think about it, as this is not their priority... 

Normally men think about how to make money but think 'if we are not healthy, we will land up paying medical bills with that money'. 

Women think about dresses, jewellery, makeup, etc, but think 'if we are not healthy then we will not look beautiful even after doing good makeup and wearing nice dresses'.

If you all think that I am correct then think about your Health.

If we want ourselves to be Healthy we should have a balanced diet, exercise, proper rest, and a positive attitude.

Normally we go to a dietician only when we want to lose/gain weight... But do we know that the role of a dietician starts from conception of a child?

NO MEDICINES CAN CURE ANY DISEASE, THEY ONLY SUPPRESS THEM. So we should think about how to prevent ourselves from falling ill... As we know *PREVENTION IS BETTER THAN CURE*.

Disclaimer: The information given here is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult us through e-mail dietician.nidhi@gmail.com

Tulsi (Holy Basil)

 

Hindi Name: Tulsi
Sanskrit Name: Tulasi
English Name: Holy Basil
Latin Name: Ocimum sanctum Linn Pennel

This is an annual delicate herb cultivated mainly in the tropical climate of the country. It can also be planted in the kitchen garden and as an indoor plant since it is kept sacred in Hindu philosophy. Medicinally the leaves are used for various kinds of classical and homemade preparations. 

Tulsi Medicinal Uses & Benefits

Indian mythology has great significance to Tulsi by recognizing it as a holy herb. Perhaps, such significance comes from the actual health applications of the herb. Its use is recommended as first aid in the treatment of respiratory, digestive, and skin diseases. Apart from these common ailments, Ayurveda also recognizes its use for diseases ranging up to tumorous growth. Experimental studies show this to be a highly promising immunomodulator, a cytoprotective and anticancer agent.

Tulsi leaves are rich in vitamins A, C, and K and minerals like calcium, magnesium, phosphorus, iron, and potassium. It also has a good amount of protein and fiber. The chemical compounds identified are ursolic acid, eugenol, nerol, terpinene pinene, carvacrol, apigenin, luteolin, and orientin. 

Some of the benefits & uses of the Tulsi plant.

• Promotes a Healthy Heart - Tulsi contains vitamin C and antioxidants such as eugenol, which protects the heart from the harmful effects of free radicals. Eugenol also proves useful in reducing cholesterol levels in the blood.
• Fights Acne - Tulsi helps kill bacteria and infections. The primary active compound of holy basil oil is eugenol which helps fight skin-related disorders. It helps treat skin infections both internally and externally.
• Anti-aging - Vitamin C and A, phytonutrients, in Tulsi are great antioxidants and protect the skin from almost all the damage caused by free radicals.
• Treats Kidney Stones - Tulsi acts as a mild diuretic & detoxifying agent which helps in lowering the uric acid levels in the body. The acetic acid present in Tulsi helps in the breakdown of the stones.
• Cures Respiratory Disorders - Due to the presence of compounds like camphene, eugenol, and cineole, tulsi cures viral, bacterial, and fungal infections of the respiratory system. It can cure various respiratory disorders like bronchitis & tuberculosis.
• Relieves Headaches - Tulsi is a natural headache reliever that can also relieve migraine pain.
• Relieves Fever - Tulsi is an age-old ingredient for treating fever. It is one of the prime ingredients in the formulation of various ayurvedic medicines & home remedies.
• Eye Health - Tulsi's anti-inflammatory properties help promote eye health by preventing viral, bacterial, and fungal infections. It also soothes eye inflammation and reduces stress.
• Oral Health - Tulsi is a natural mouth freshener and an oral disinfectant. It can also cure mouth ulcers. Holy basil destroys the bacteria that are responsible for dental cavities, plaque, tartar, and bad breath, while also protecting the teeth.
• Rich Source of Vitamin K - Vitamin K is an essential fat-soluble vitamin that plays an important role in bone health and heart health.

Disclaimer: The information given here is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult us through e-mail dietician.nidhi@gmail.com

10 Healthy Foods

 By including healthy foods in the diet, both our body and mind remain healthy. Do not be careless in eating healthy food as it can affect work, relationships, and overall health. To make people aware of health, 'World Health Day' is celebrated every year on the 7th of April. 

Today, let us know about the 10 healthy foods on Earth, which must be included in the diet.

Spinach - Spinach is a superfood rich in nutrients. Health experts consider spinach to be the healthiest food on earth. Spinach is full of energy and has very few calories in it. Spinach is also considered a good source of vitamins A, K, and folate.

Garlic - After eating garlic, people often start having bad breath. But believe me, garlic has many benefits for our body, because it has the ability to fight bacteria, so it has been used for centuries as a protection against diseases. Rich in powerful anti-inflammatory, garlic is also effective in reducing cholesterol and blood pressure.

Lemon - Lemon is one of the important superfoods in the health industry. This citrus fruit not only has anti-inflammatory qualities, but it can also prevent cancer cells from developing in the body. Vitamin C is found in it equal to orange. Lemon is also very beneficial for our liver and intestines. Drinking water mixed with half a lemon gives great relief in summer.

Beetroot - We often overlook this dark red colored fruit. But after knowing its benefits, we will definitely include it in our diet. Beetroot is not only good for our brain, but it also controls blood pressure. By eating it, exercise performance is boosted and the risk of dementia disease is also reduced. Nutrients like folate, magnesium, and vitamin C are found in this vegetable.

Dark Chocolate - Looking at the benefits of dark chocolate, it is also counted among the healthiest foods in the world. Studies show that chocolate contains high antioxidant properties, which also prevent diseases caused by free radicals. Dark chocolate prevents cancer and improves heart health by lowering cholesterol levels.

Pulses - Pulses have always been a part of the diet in India and Middle East countries. After viewing its benefits, people in western countries have also started consuming it. The rich amount of fiber and protein in lentils makes it a superfood. The nutrients present in it are not only good for our heart health, but it has also proved to be very beneficial in reducing weight, increasing energy and controlling blood sugar.

Walnuts - Health experts say that walnuts have more antioxidants than any dry fruit. Vitamin E, and omega-3 fatty acids are found in it. Walnuts reduce inflammation as well as oxidation in the arteries. We should eat at least 8 walnuts daily.

Salmon Fish - In the last few years, considering the benefits of salmon fish many people have included it in their diet. Salmon fish is a good source of omega-3 fatty acids, which reduce the risk of serious diseases like depression as well as heart disease and cancer. It also has a good amount of high protein, vitamins, minerals, and vitamin-B12. Supplements are also a very good source of Omega-3 fatty acid.

Avocado - Avocado is also counted among the most powerful things in the world. By eating one or two avocados a week, our body gets a good amount of monosaturated fat, potassium, folate, and vitamins like K, C, B5, B6, and E. Avocado, rich in healthy fatty acids and fiber, reduces the risk of our eyes, arthritis, and cancer.

Raspberry - Rich in antioxidants, raspberries are also considered a good source of vitamin C and iron. Studies show that eating it reduces the risk of obesity, diabetes, heart disease. By eating raspberry, our body gets instant energy.

Disclaimer: The information given here is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult us through e-mail dietician.nidhi@gmail.com