The Nutriglance

Nutrition Requirements In Adolescence

noreply@blogger.com (Ashasiddiqui) — Wed, 17 Dec 2025 06:10:00 +0000

Nutrition Requirements in Adolescence

One of the most crucial part of life is Health, everything is trivial without it. To fulfill all the life experiences health plays an important part. In the fast paced world , it becomes different to manage health. Which in turn our day to day life...... Mindful nutrition thus becomes the necessity.

In order to achieve placid living one must be cautious about the daily nutrition needs, which varies with ageing..... Adolescence is the most crucial stage of the Human Life , as most of the essential physical, mental, social and chemical development occurs in this time. During this period the adolescent develop half of his skeletal mass, half of its adult weight and height. So, it is very essential to make a balance diet a priority, as most of the children develop nutrition deficiencies, which can develop several risk factors. During the onset of puberty, a lot of physical and chemical changes occurs in the adolescents which must be tackled and a proper healthy diet must be provided to them.

As we grow in life, we welcome in various life experiences, to accomplish them proficiently ,we need to focus on daily nourishment.

Table Of Content

Nutrition In Adolescence

Some Common Factors

Daily Dietary Needs For Adolescent

Nutrition In Adolescence

An Adolescent female requires about 2200 cal/day , whereas a male adolescent requires 2500-3000 cal/day. The stage of adolescence is characterized by overall development, development of identity, acquiring skills to carry out adult relationship and roles, development of reasoning and understanding, development of physical and sexual maturation. This is basically the age of rapid growth and development. So it become really important to keep in mind the nutritional needs during this age, as teens are more prone to nutritional deficiencies which may further lead to chronic deficiency. Eating patterns and behavior is also influence by many factors like food availability, food cost, convenience, parental awareness, peer and parents influence, cultural belief, personal choices etc. So, it is very important to educate and train the adolescents regarding the food choices they should made, and the role of nutrients in their body and the benefits of eating healthy.

some common factors to keep in mind are........

Most of the adolescents in today's world are fond of eating snacks between the meals, which reduces their diet. This also create digestive problems and excessive pain during early mensuration in young girls. 'Junk Food' and high fat 'Fast Food' should be reduced or replaced by vegetables, juices and low fat dairy products. Proper guidance must be provided in order to develop healthy eating habits in them.
The assessment of nutritional status must be based on recording good diet history and also based on the body mass index of the individual.
They must be aware of the consequences of the poor eating habits like delayed maturation, loss of final adult height, osteoporosis and obesity.
Poor gut health alterations can lead to poor brain development and illness ,it can also alter puberty in some cases.
Water intake should be managed properly. They must remain hydrated by drinking plenty of water. Do not opt for the carbonated drinks or drinks that have high sugar levels. Instead, switch to fresh fruits and fruit juices.
The untimely sleeping habits, unhealthy eating habits, more stress and mood swings often develop during the transition from adolescents to young adults. By developing timely sleeping habits and conscious eating can be beneficial.
Opt for food rich in fiber, fruits, vegetables, protein is very important so add chicken, fish , dairy products in your diet. Try to avoid red meat. The diet of adolescent must include more protein and carbohydrates, intake of fats must be reduced.

Many adolescent athletes opt for nutritional supplements, in attempt to improve and perform well. They must not include them without any proper guidance.
Food allergies and Food Intolerance must be checked, as most of them develop, so one must have a proper track of food and its affects. As skin problem is quite common during puberty one must not neglect. Any change in skin or gut problems must be tracked, observed and must not be left unattended.

Dietary Recommendations for Adolescents as per ICMR guideline

Daily Dietary Needs for Adolescent

Cereal and Grains:

This group makes the major portion of the diet as it is rich in protein, carbohydrates and other essential nutrients. A Teenager or an Adolescent diet must include 280- 315g of cereal and millet as per the ICMR guidelines. This group includes wheat, oats, rice, corn, barley, sorghum, rye etc. These can be included in the form of multi grain bread, baked snacks, roasted snacks, roti, paratha, cereal, cooked rice, pasta, quinoa, porridge, dosa, cheela, muffin, crumpet, tortillas etc.

Pulses and beans:

These are the rich source of essential nutrients, hence must be included in the diet. Pulses and legumes are rich in minerals, vitamin, protein, carbohydrates, and other essential nutrients which makes them and important portion of the diet. 90- 105 gm of pulses must be included in children from 10-18 years of age. These can be consumed in the form of roasted snacks, salad, curry, with rice, snacks, soups etc.

Fish, Meat and Eggs:

Fish, meat and eggs are the rich source of vitamin B complex, Protein, carbohydrates, calcium and other essential vitamins and minerals and must be included in the daily diet. In non vegetarians the pulses can be replaced by meat and fishes in the same proportion. Fishes are rich source of essential fatty acids like omega-3, omega-9 etc. Eggs are rich in essential amino acids like albumin etc. Fishes are the best source of animal protein. Try include white meat or lean meat in the diet. Though red meat also have good nutrient content but it can not be suitable for people suffering from arthritis, cancer or hypertension. These can be consumed in the form of fried, roasted, curry, with rice, salad , boiled etc.

Green Leafy Vegetables:

GLVs are the rich sources of vitamins and minerals. 100g of GLVs must be included in the daily diet of a teenager or an adolescent. These are mostly ignored in our day to day life. Due to their availability, short shelf life and less flavor, these are not much popular among adolescents. And some times it become difficult to make them eat. These can be included in their diet in the form of Salads, parathas, curries, pastas, pokodas, cheelas etc.

Vegetables Roots and Tubers:

The adolescent diet must include 300 g of vegetables, out of which 100 g of root and tubers and 200 g of other vegetables. Teens are more choosy in their food. It is a great task to make them gulp veggies. So, it become very important to educate them about the benefits of healthy eating. Vegetables are the brilliant source of vitamins, minerals and fibers, which can be lost while cooking. So mindful cooking is also needed. Different color and varieties of vegetables should be added to the daily meal. Vegetables can be consumed raw, in the form of curries, pakodas, parathas, salads, cheelas etc.

Fruits:

A variety of fruits must be included in the diet. Seasonal fruits should be consumed. The daily ditemust contain 100-150 gm fruits in a day. they are the rich source of essential nutrients.They can be consumed raw or in the form of salad, shakes, juices etc.

Nuts And Seeds:

Nuts are well known for their high nutrition value. In addition, they are also rich in essential fatty acids like omega -3 and omega-6. In a daily diet of teens and adolescents 30 - 50 gm of nuts must be included. Nuts like almonds, walnuts, pumpkin seeds, cashew, resins, etc must be included in the daily diet. They can be consumed raw, soaked, in the form of hareera, dessert, etc.

Dairy Products:

These are rich source of calcium, magnesium, protein, and other essential nutrients. It is very essential to include them in daily diet, 400 ml of them must be consumed in order to in part healthy living. They can be in the form of milk, curd, buttermilk, lassi etc.

Fats and Oils:

Though required in small amount, it must be included in the diet. Hydrogenated fats (trans fat) must be avoided as much as possible. Try to focus on the monounsaturated and polyunsaturated fatty acids like olive oil, fish oil, peanut butter, Canola oil, coconut oil. It can also be included in the form of nuts and seeds, fatty fish, vegetable oil, avocado, olive, peanut butter etc.

Dragon Fruit: A Wonder Fruit

noreply@blogger.com (Ashasiddiqui) — Wed, 17 Dec 2025 06:10:00 +0000

Dragon Fruit

Dragon fruit is rich in various essential nutrients, high in fiber and have a great anti-oxidative and noninflammatory properties. The good amount of carbohydrate, vitamins and mineral makes it a wonderful fruit to be added in the diet. Dragon fruit also known as Pitaya or strawberry pear, has gained importance in the last few years. It is easily available in Indian market and is also grown in the southern states of India. Now a days is grown in the states of Karnataka, Kerala, Tamil Nady, Maharshtra, Gujrat, Chhattisgarh, Odisha, West Bengal, Andhra Pradesh, Andaman and Nicobar Islands, Mizoram and Nagaland and is also being exported to London.

Dragon fruit is the native of southern Mexico, Costa Rica and El Salvador and is also popular in the areas along the coast of Guatamala. It is also cultivated in East Asia, south asia, United States, Australia, Brazil and throughout tropical and subtropical regions. Maximum of the fruit is imported from Thailand, Malaysia, Vietnam and Sri Lanka.

Table Of Content

Nutritional Value

Pro's Of eating Dragon Fruits

Con Of Eating Too much Dragon Fruits

Nutritional Value

Dragon fruit is rich in the essential nutrients. It is rich in fiber, folate, vitamins like vitamin c, vitamin K, vitamin B and it is also a rich source of minerals like magnesium, Potassium, calcium, iron. These are the rich source of carotenoids and many antioxidants. Dragon fruit contain a lot of water. The high amount of iron, calcium, magnesium, potassium , carotenoids, antioxidants make them a good choice.

Dragon fruit is good for diabetes patients, cancer patients, people suffering from hypertension, people suffering from hypoglycemia ,people suffering from chronic disease and people suffering from dipression, stress or anxiety.

Pro's of eating Dragon Fruits

1.Anti-oxidative Property

Dragon Fruit is rich in antioxidants that can help in neutralizing free radicals in the body. When consumed regularly it help lower the stress and also help in reducing the chronic diseases. It also help in suppressing the cancer cells and the risk of Heart Disease.

2. Improve Immunity

Dragon fruit is rich in essential vitamins and minerals that help in building the immune system. the antioxidants, vitamin C, folate, vitamin K and carotinoids help to neutralize free radicals. this further improve the functioning of white blood cells and Hence contribute in improving the immune system of the body.

3. Help in digestion

The High amount of fiber contribute in the eliminating waste from the body. It improve the gut health by enhancing the bowl moment and help in relieving constipation. The phosphorus present also help in the elimination of the waste from the body.

4. Improving Hemoglobin level

The good amount of iron and folate present in the Dragon fruit help in the production of hemoglobin, which is the main component of the Red Blood Cells. Hence, help in improving the blood count in the body.

5. Improve Heart Health

The good amount of Magnesium and phosphorus help in the elimination of the waste from the blood which improve the blood pressure and also improve the cardiovascular functioning. It also help in maintaining cholesterol levels in the blood.

6. Skin care

The fruit is also good for skin and hair health as the vitamins and minerals present in the fruit contribute to the glowing skin and hair health. The carotenoids present also help in the hair health and also in clearing the skin.

Con's of eating too much Dragon Fruits

1. Allergic Reactions: The fruit can trigger allergic reactions in some individuals.
2. Upset Stomach: Too much of eating the fruit may cause diarrhea, vomiting etc. The high amount of fiber can also affect the absorption of the nutrients.
3. The antioxidants are food for neutralizing free radicals but it can improve the burden on the liver and kidney
4. The dragon fruit also help in reducing blood sugar, eating too much of dragon fruit can interfere in the functioning of the diabetes medicines.

Ways in which we can include Pitaya

1.Juices: Dragon Fruit juice is a healthy alternative. It provides a great amount of Nutrition. We can mix it with apple juice. We can also combine it with honey, as it will give a slight sweet taste which makes it better.

2. Shakes: Dragon Fruit shakes make a healthy alternative. Mixing the pulp with milk, sugar, ice makes a nutritious drink. The bitter taste of Pitaya makes it difficult to consume but shakes are the tasty and healthy alternative. We can add dry fruits, cherries, small Pitaya pieces , ice creams or cheea seeds. But must be avoided by those who are overweight or obese as it can contribute to weight gain. Drinking occasionally do not have much harm. It is good for teenagers and adolescents as this provide a good amount of iron, calcium, Magnesium and other essential nutrients.

3. Jams and jellies: Jams and jellies can be made at home from the juice or pulp of the dragon Fruit by adding sugar, honey and gelatin and can be stored for sometime.

4. Salad: Dragon Fruit is a healthy and tasty option to include in salads. We can combine it with sprout, lettuce, corns, peanut, carrots, cucumber etc, by adding honey, black pepper, salt and olive oil it can be served as a healthy snack and as dinner for those looking for weight lose. Some cheese sauce (preferably home made) can be added or salad dressings can also make it a tasty alternative.

5. Fruit chat: Can be combined with different fruits like guava, apple, banana etc makes a nice ce chat by adding honey or sugar , chat masala etc

6. Squashe and mogeto: squashes can also be made from the juice or pulp by adding lemon, sugar, honey and heating it. The concentrate can further be diluted and served as a drink. We can also mix it with soda or sprite with some mint leaves to form a mogeto.

7. Face pack: Dragon Fruit have anti oxidative and anti inflammatory property which also slow down aging and can contribute to reduce fine lines and wrinkles as well as it is rich in vitamin c which is good for skin. Hence it can be included in home made face pack.

8. Ice cream: Home made ice cream can also be made by adding sugar / honey/ jaggery along with milk / milkmaid which makes a healthy and tasty alternative for kids.

Health Tips for Elderly people

noreply@blogger.com (Ashasiddiqui) — Wed, 17 Dec 2025 06:09:00 +0000

How to stay fit and healthy in old age?

Growing is the part and parcel of living, as we grow our habits also changes, our sleeping habits, our working, our eating habits and our thinking also changes. As we grow older , most of the people stop taking care of oneself. There are very few elders who take proper care of themselves and this is a matter of concern. Instead of making them dependent on us, we must try to spend time with them and encourage them to take care of themselves. Though they will still need our help but the more they become conscious of their health the better it will be.

Old age is characterized by the low appetite, lack of interest in health and diet, due to some disease people often can't take care of themselves. They need a person to take care of them. In the old age the body becomes weak and the body organs may not function well due to the weakness and the underlying diseases or other factors. So if they are made aware of the diet they should consume and the importance of well being, there can be chances of better living in that age. They must be encouraged by the family members to walk, meditate, exercise and eat healthy. Loneliness is another reason for the loss of appetite, elders often feel lonely and they lose interest in food, which can alter their health. In this blog I am sharing some tips and tricks to manage the diet of an elderly person. But before making any changes in the diet please do concert a medical practitioner or the but before making any changes in the diet please do concert a medical practitioner or the Health care provider

Table Of Content

Impact of ageing on Diet

Common Problems Faced by Elderly people

Nutrition Required by Elderly people

Tips to Maintain Healthy lifestyle

Diet Therapy

Impact of ageing on Diet

As we age, there is change in lifestyle, diet, eating habit, sleeping pattern and so on. We all go thorough certain changes, be it physical or psychological. This is most commonly observed in elderly people as they are most prone to it. When we are young, the ageing signs and symptoms are not so commonly observed. Ageing also influence the diet of a person, as it decreases with age. With time the organs of the person also become weak and some individuals have other health problem which also alter the appetite of a person. So in order to maintain a healthy life, one has to be cautious about his or her daily health goals. By doing so one can be active and healthy in the later years of their life.

Common Problem Faced by Elderly People

A person spend his own life in fulfilling responsibilities, liabilities and earning for the living. Often when age and get older, the burden of our responsibilities decreases, which lead to ample time to sit and think. This is followed by regrets, guilt, repentance and the feeling of loneliness. In most of the cases, at that time the person wants to be surrounded by family and friends, willing to share their own experience and knowledge. The elderly people wants some one to sit and listen and mostly they expect it from their children. Therefore end up being lonely.
With age basic digestive issues like constipation, acidity, diarrhea etc. develop due to the decrease in appetite or less water intake. In some cases it is the underlying disease that lead to upset stomach. Certain medication also contribute to digestive problems. During old age the various internal organs weaken and certain organs can't function well which can also lead to digestive issues. There are other factor which lead to upset stomach like untimely eating habit, disturbed sleeping, certain medication, poor food choices etc.
The less absorption of calcium is very common in elderly people. This lead to the poor bone health. As we age we become less active and outdoor activities also reduces. In some the body is unable to synthesize vitamin D, which also lead to the poor absorption of calcium in the body. Some individuals have lactose intolerance, in such cases it become difficult to achieve the daily calcium requirements.
The ageing is also accompanied by various diseases. And the most common reason for that is the weak immune system. Which make them prone to certain diseases
There are other factors also that may lead to different diseases with ageing. certain diseases like arthritis, osteoporosis, joint pain etc often develop with age. This is characterized by joint pain, swelling and reduced motion in the joints.
There are many other diseases like diabetes, hypertension, food allergies etc. in which one have to limit food choices.
Certain other disease like cancer, heart problems, kidney problems, kidney stones, hypertension, Hyperthyroidism etc. develop in some individuals.
Certain problems arises in some women with ageing after or during menopause, hormonal imbalance is a very common problem occurring in women.
Chronic diseases can only be diagnose late and often show up in the late phase of the life. Diseases like pulmonary diseases, bronchitis, cancer etc.is very common in today's world
As we grow, our body loses its ability to absorb or synthesize various nutrient and often lead to nutrient deficiency. The symptoms include fatigue,hair fall, body pain etc. The most common deficiencies are that of Vitamin D, Vitamin B12, Vitamin B6, Vitamin K , iron, potassium, calcium etc. Untreated and Unchecked deficiency from the past contribute to the problem of deficiency diseases.
Certain food allergies also develop with time. Some people are intolerant to certain food items like nightshade plants, dairy products, red meat etc. which if not tackled may cause problem
When we talk about ageing, we cannot ignore the dental problems. These are very common in old age. Now a days these problems arises quite early, due to poor eating habits. Despite the common problem like cavity, sensitivity, tooth decay, plaque etc. there are other dental diseases in some individuals.
Most of the people lose hope in their later years due to various factors like separation, regrets, diagnosis of certain disease, nutrient deficiency, depression etc.

Nutrition Required for the elderly person

Calorie needs decreases with age as physical activities, muscle mass and the body metabolism slow down. Calorie needs tends to decrease about 5% per decade. Careful meal planning is important to get all the nutrients that they need in fewer calories.

Calorie Estimate

The calorie requirements changes with age. It becomes important to calculate the total calorie required in a day. To do so multiply 10 calories per pound of body weight, if following a sedentary lifestyle or desiring weight loss. Multiply 12-13 calories per pound of body weight if moderately active and multiply 15 calories per pound of body weight if moderately active. An average person must not consume less than 1200 calories per day.

Protein

The Dietary reference intake (DRI) for protein for older adults may be slightly more near about 1.0 to 1.15 g/kg of body weight.

Protein must be obtained from lower fat sources of high quality protein such as lean meat, poultry, fish, egg , non fat and low fat milk products.

Fat

Fats help form cell membrane and carriers of fat soluble vitamins like vitamin A, vitamin D, vitamin E and vitamin K.

The elderly must keep saturated fat in the diet below 10% of total calories, and total fat below 30% of the total calories. Fat intake can be lowered by choosing lean meat, low fat milk products, by following proper fat preparation methods.

Carbohydrates

The carbohydrates plays a very important role in diet. In a person, 50-60 % of calories should come from carbohydrate rich food. The bigger amount should be obtained from more complex carbohydrates rich foods like cereals, grains, legumes, vegetables, fruits etc. The person should limit the consumption of sugar and the food that causes instant sugar hikes in the blood.

Fiber

In most of the older adults, there is a loss of appetite which can lead to the poor consumption of fibers, Dietary fibers are beneficial for many health conditions such as constipation, diarrhea, cardiovascular diseases, colon cancer and diabetes. The DRI for fiber for a 51 years or older adult is 21 gm of fiber per day for female and 30 gm fiber per day for males.

It is important to increase fiber in diet but increasing too fast may cause bloating and gas. Older adults should consult their medical practitioner before increasing fiber.

Vitamins and Minerals

Vitamins and minerals need for older adults is some what same as for younger adults. However, some difference do occurs.

Vitamin A: The DRI (Dietary Reference Intake) for the adults of more than 51 years of age is 900 micro-gram for males and 700 mg for female. The upper level of intake (UL) is 3000 micro-gram (3 milligram) per day.

Iron: Iron needs in women decreases after menopause. The DRI for adults is 8 milligram per day. The upper limit of Iron is 45 milligram per day.

Vitamin D: Vitamin D need increase with age. The DRI is 10 micrograms for people 51 to 70 years of age and 15 microgram for people older than 70 years.

Vitamin B12: Deficiency of vitamin B12 may lead to the nerve damage. Older adults may absorb vitamin B12 better in synthetic form which is not bound to protein carriers. The DRI for Vitamin B12 for adults more than 51 years of age is 2.4 microgram per day.

Calcium: The older adults need more calcium. the DRI for calcium for adult 51 years and older is 1200 milligram per day. The upper limit for calcium is 2500 milligram per day.

Vitamin E: Vitamin E is also associated with the immune system of a person. The DRI for 51 years and older is 15 milligrams. The upper limit for vitamin E is 1000 mg

Folate: The DRI for make and female, 51 years of age and more is 400 microgram per day. The upper limit for folate is 1000 mg from supplement of fortified food.

Magnesium: The DRI for magnesium for adults 51 years of age and more is 450 milligram per day for males and 320 milligrams for female.

Zinc: The DRI for zinc for adults 51 years of age and older is 8 milligrams for female and 11 milligrams for maled. The upper limit for zinc is 40 milligrams per day.

(*The above mentioned information is based on the recommendation provided by the ICMR)

How to maintain healthy lifestyle

As we age it becomes difficult to opt for healthy lifestyle because of various factors discussed earlier in this post. But with a strong will power, we cam maintain a healthy lifestyle. By taking small steps we can achieve a better life.Just by adding some habits in the daily routine we can make our life much better.

1. Walking

2. Mild exercising, one can also consult a physiotherapist, in case of painful movement, or pain in joints etc. If not at least try walking.

3. Yoga is also very effective. Start with 5-10 minutes of yoga everyday and gradually increase the time. Try easy aasans

4. Breathing exercise is also very important for older people as it helps to improve the function of lungs. Try for small period of time and slowly increase it.

5. Spend some time in sun. Try to do outdoor activities, like walking, meditating in the morning just after the sun rise.

6. Conscious eating will also help one maintain the healthy lifestyle. It include right food selection, timely eating , hygiene and right method of cooking.

7.In case of people suffering from various diseases like diabetes, cancers, heart diseases etc. Try to follow the diet and other guidelines provided by the doctor.

8. Stay hydrated by drinking water in the regular time interval.

9. Ask a doctor to prescribe nutrition supplements if needed.

10. Try to stay positive in life.

Diet Therapy

Following are the common points to keep in mind while deciding the diet of an elderly person. The dietary requirement of a person varies and it is not possible to provide the complete guideline specially in elderly person. This can be done by the proper guidance of the medical practitioner. Following are some basic points to help an elderly person to stay healthy.

The appetite of a person decreases with age and to maintain the nutrition level and energy level becomes a little difficult. In such cases we can provide them with juices, soups, and curries etc. But one must avoid juices high in sugar , they must opt for fresh juices or soups.
They should prefer food that is easy to digest and must not include food made of refined flour, trans fat, high in sugar, filled with lots of flavor etc. As the body cannot efficiently remove the intoxicants.
Avoid carbonated drinks and alcohol, as it can increase the pressure on the liver and alter its functioning.
Avoid food with high amount of fat and do not consume food rich in trans fats. *
Include fruits and vegetables in your diet. Add different color fruits and vegetable in the diet. try out for different types of salads.
Add chickpeas, peas, gram, kidney beans, peanuts if the person does not have any digestive issues.
Try to achieve the daily dietary requirements. This can be done by adding a variety of food in your daily diet.
Do not consume food high in sodium. Sodium increases the blood pressure so check the label before buying of consuming any food stuff.
In some individuals we have to limit the diet due to some disease like diabetes, arthritis, hypertension, hear disease etc. It is important to achieve the daily nutritional needs of a person. One can consult the medical practitioner and get the proper guidance.
The person must remain active, though in some individuals motion is painful due to the joint pain, weakened bones, weakness, pulmonary diseases, lung diseases etc. but still they must walk slowly or bristly for small period of time, without getting exerted.
Individuals who are on semi liquid or liquid diet have limited food choices which in turn lead to nutrient deficiency. For such we can provide them mashed fruits like apple, papaya etc. We can also provide them with other curries, soups, kheer, porridge etc.
It is difficult to maintain the nutritive value for those who are on a liquid diet. Such individuals lose their interest in the food and are not willing to eat. They must be encouraged by the people around. We can prepare food rich in nutrient an must also be good in taste for example sambhar, mixed fruit and vegetable soup, hareera prepared with dry fruits etc.
They must be encouraged to drink water and stay hydrated. Except in some individuals, suffering from kidney problems, kidney failure, diabetes etc. These individuals must follow the guidelines provided by the doctor.
Protein must be obtained from lower fat sources of high quality protein such as lean meat, poultry, fish, egg , non fat and low fat milk products.

Kachaa Aam (Raw Mango ) in Hot Summer

noreply@blogger.com (Ashasiddiqui) — Tue, 22 Jul 2025 03:45:00 +0000

Kachha Aam (Raw Mango)

Kachha aam is being used in our traditional household since ancient times, to reduce the damage caused by the hot summer. Kachha aam or Green Mango is a source of vitamins and minerals and help to soothe the body temperature. It also have various health benefits which we are going to discuss in this blog. There are a variety of green mangoes available in Indian market.

Nutritive value

Kachha aam has great benefits and is good for diabetic patients as it is rich in fibres and low in sugar and carbohydrates. It has fair amount of protein and fat. On the other hand it is the rich source of vitamin A, Vitamin C, Vitamin K, folate, vitamin B complex and other vitamins. It is also rich source of various other minerals like copper, potassium, zinc, magnesium , Manganese and other minerals.

Health Benefits

Green mangoes are rich in vitamin c, E, A, K, and essential minerals. It contains carbohydrates and sugar. Kachha mangoes are known to have a variety of benefits, it helps in lowering the blood pressure, balances the blood sugar, help to neutralize the free radicals and lower the body temperature. Kaccha mango also taste and can be eaten raw or cooked. Including green mango in diet also contribute to gut health. Also boost immunity. They act as a brilliant electrolyte when mixed with water. Kachha mango is high in fiber and low in sugar so it is good for diabetic patients, cure constipation, Help to maintain gut health, relieve stress.

Methods to include kachha aam in diet

1. Aam Panna: Aam panna is a kind of drink, popular in Indian subcontinent. Aam Panna can regulate body heat. And protect us from the damage caused by the extremely hot summers.

2. Aam gudamba: It is a traditional household dish often called with different names. It is made up of salmonella (sooji) , sugar and green mango. It is also known to provide nutrition and wellness. It lowers the body heat and regulate body temperature.

3. Aam Chatni : Green mangoes are very commonly used in mango chatni in daily basis.

4.Jam and Jellies: kachha mango is a little sour in taste and difficult to include in the diet. But home made jams and jellies can be a healthy alternative.

5. Meethi chatni: This is also a very popular Indian dish made almost in every house you can prepare it by cooking them in sugar solution, and adding various whole spice.

Drawback of eating too much Raw mango

1. Raw mango can cause sore throat. In some individuals who have flimsy tonsils can develop sore throat, which can be very painful.

2. They can also contribute to upset stomach and may lead to diarrhea in some people.

Kiwi Fruit: A Superb fruit to include in diet

noreply@blogger.com (Ashasiddiqui) — Mon, 05 Aug 2024 07:57:00 +0000

One of the most talked about fruit is kiwi. It is a native of China and New Zealand. Kiwi fruit has tremendous health benefits and great nutritive value. This make it the favourite of the health care providers. A variety of them are available in Indian markets which includes both yellow and green. Yellow kiwis are not so commonly available in Indian markets. In this post, I am illustrating some health benefits of kiwi and how we ca include it in our diet.

Kiwi Fruit has a lot of health benefits, which make it a good choice

Nutritional value

Here I am considering green kiwi fruit. A 100 g of kiwi fruit provide 61 k cal of energy, with moderate amount of carbohydrates and almost negligible amount of protein and fat. Kiwi fruit is rich source of Vitamin C (103%), Potassium(10%), Vitamin K (34%), Folate (6%) Vitamin E (10%) and Copper (14%).

*The above information is as per the recommendation from USDA

Health benefits of Kiwi fruit

Help to maintain blood pressure: It is a rich sources of vitamins and minerals that contribute to lower the blood pressure.
Reduce the aggregation of platelets specially in people who smokes a lot.
The property to reduce the aggregation of platelets also make it an ideal choice for the patient suffering from dengue fever. It also help to maintain the platelets level during dengue fever.
The high amount of Vitamin C, vitamin K and folate contribute to the absorption of iron and further in the formation of blood.
It helps to improve the circulation of blood and also contribute to the cardiovascular health. It is good for people suffering from cardiovascular diseases.
Good for weight loss: The fruit is low in sugar and high in fiber which makes it good for weight loss diet. It also help in the retention of water in the body and hence reduces appetite, which contribute to loss of weight. It also help to reduce information.
Good for skin: the fruit have tremendous benefits on skin like cell rejuvenation, even out skin tone, lighten and remove dark circles. It is rich in vitamin C which helps to provide glow to the skin.
It is rich in antioxidants which help to neutralize free radicals and improve gastrointestinal health.
It is also good for diabetic patients as it is low in sugar and high in fibers
A good source for pregnant women as it is a rich source of Vitamin C, Vitamin K, folate etc. But before including it in daily diet one must consult the medical professional.
It also help to reduce bloating and helps in digestion. It also help to relieve period cramps.
It is also said that it reduces the risk of occurrence of cancer.

Disadvantages of consuming kiwi fruit

Food Allergies: It may cause food allergies in some children's and even in some adults like irritation and itching in the mouth, inflammation etc
Eating too much of kiwi may slow down the process of blood clotting.
Kiwi fruit can boost digestive enzymes which can lead to upset stomach or stomach ache, it can also lead to diarrhea, vomiting etc
It is not good for people suffering from kidney problems or kidney diseases as it is a rich source of potassium.
One must consult a doctor before consuming kiwi juices specially during pregnancy, lactation or in case of any regular medication. In such cases do consult a medical practitioner.

Juvinile Rheumatoid Arthritis

noreply@blogger.com (Ashasiddiqui) — Sat, 22 Jun 2024 13:12:00 +0000

Juvenile Rheumatoid Arthritis

Juvenile Rheumatoid Arthritis is a type of arthritis mostly found in kids. This is also known as JIA. It is characterized by pain and swelling in joints , redness and stiffness in joints, painful movement of the joint, the symptoms varies from child to child. It is an underlying problems and can only be detachable by the Medical Practitioner. It occurs in children less than 16 years of age and can show up at any age. Diet plays a very important role in Arthritis. It can help in lowering the symptoms of arthritis.In this post I am sharing some tips to deal with the problem in a child suffering from JRA.

Causing factors

The main causing factors of JRA are still not clear. It could be genetic or due to any injury. Sometimes it is due to the improper function of the immune system in the body. This can also be triggered by some allergic reactions to any food or chemical.. There are other common causing factors which can only be detected by the test conducted by the medical practitioner.

Diagnosis of JRA

JRA is an underlying disease which can sometimes have visible symptoms and sometimes minor. It can only be detected by the testing. The symptoms varies from child to child and they have included pain in limbs or swelling or deformed bones or it may be consistent or for a short term. Only a medical practitioner can diagnose it. He will ask you to get some tests done which may include X Ray, CT scan, blood Test, MRI etc. and only he can diagnose it as it has very common symptoms, which occurs in daily life.

Diet Therapy for Juvenile Rheumatoid Arthritis

The children with JRA must include different varieties of vegetables and fruits, but must avoid the night shade plants like potato, eggplant etc.
The child must include physical exercise, and must remain active
The child should avoid red meat, egg, caffeine and dairy products as it can worsen the situation
One must include fish, high fat fishes and sea food in the diet. Including cod liver oil as a supplement after concerning a medical practitioner can also help reduce the symptoms.
The food rich in Omega-3 and omega-6 must be included in the diet of the child.
Include food rich in fibers as they will boost the bowl moment and help in the absorption of nutrients.
The child must be encouraged to drink plenty of water.
The diet of the child must include food rich in calcium. Dairy products can be included but one must be careful and after giving any dairy products or milk, one must check the symptoms, if they are contributing to any of them , it should be avoided. They can be replaced by other rich in calcium like makhana (Fox Nuts), broccoli, avocado, dragon Fruit etc. The Doctor will prescribe the calcium supplement as required.
Meanwhile vitamin D plays a very important role in the absorption of calcium so encourage the child to spend some time in the sun in addition to the medicine prescribed by the doctors
One must include nuts, seeds and whole grain in the diet. Which are rich in essential nutrients and zinc.
They must be encouraged for outdoor activities.
Proper support and guidance must be given to the child by their family and surrounding.

Conclusion

There are only few cases of JRA in which the problem increases. The disease is curable, by timely diagnosis ,unlike the RA in adults. According to the study conducted, most of the children who suffered from JRA, have recovered from the disease. With the timely diagnosis, treatment, proper diet and moral support from parents can be helpful to a great extent.

Benefits of Avocados

noreply@blogger.com (Ashasiddiqui) — Tue, 18 Jun 2024 04:49:00 +0000

Avocado

Avocado are mostly grown in Mexico, Domenican Republic and United States. These are the leading exporters of the fruit. It is also grown in other parts of Western Hemisphere like California, chili, Brazil, Columbia, Florida etc.

Avocado is not the native food crop of India. It was first introduced in India during 20th century, mainly imported from Sri Lanka and later imported from Peru, Tanzania and Indonesia. Avocadoes are also imported from United States.

In India it is also being grown in small scale in Tamil Nadu, Karnataka, Kerela, Maharashtra and other southern parts of India. These are available in the Indian markets. These are mainly grown in warm climate.

Uses

Avocados are the main ingredient of guacamole ( a type of dip or spread of Mexican cousins).

Avocado turns Brown when cut, peeled or squeezed but it can be stored in low temperature or can be freeze for long period.

Avocado oil can be used in salad dressings. It is also used in cooking and is often compared to olive oil.

Avocado are mainly eaten raw or cooked.

Some Methods to include Avocado in the diet

1. Raw fruit: Avocados can be eaten raw. You can add chat masala, salt pepper or black salt to it.

2. Guacamole: It is a Mexican dish made with Avocados (a kind of sauce). It can be prepared by adding onion, lemon, sugar/honey, tomato, salt pepper etc and can be served with crisps and chips.

3. Spread: Avocado can also be served as a spread. It can be prepared by mixing the pulp with cheese sauce or myonese or in hung curd. The spread makes a healthy snack with the toast which kids love to eat.

4. Sauce: Sauce can also be prepared with avocado by mixing it with salt, pepper, basil etc. and can be served with chicken tikka, roasted chicken or french fries and so on.

5. Avocado oil: Avocado oil is gaining popularity now a days, it is mostly being used in place of olive oil as it is known to have the same benefits. It also help in lowering the cholesterol.

6. Salad: Avocado in salad make a healthy alternative meal for the people who are willing to lose weight.

Pro's of eating Avocado 🥑

1. Anti-oxidative property: The avocados are rich in antioxidants that neutralize the free radicals in the body and reduce cell damage.

2. Anti-inflammatory: It also help in reducing the inflammation in n the body.

3. Regulate Cardiovascular system of the body: The good amount of magnesium and potassium help to maintain blood pressure and also helps in the clearing of the blood. It helps in maintaining heart health.

4. Improve gut health: The avocados are rich in fibers which help in improving bowl movement. It also help in the elimination of waste and maintain the pH of the gut.

5. Good for diabetic patients: Avocados are rich in fibers and low in sugar and helps in maintaining blood sugar levels. It is a blend of essential nutrients, with less sugar. It is better to include it in the diet.

6 Improve immunity: Avocados are rich source of vitamin A, K, Folate, vitamin B , essential fatty acid, minerals like potassium, Magnesium, iron etc which helps in boosting immunity and also help in developing immunity. Including Avocados in diet can help in improving immunity.

7. Improve eye health: Avocados are rich in folate, vitamin B complex, vitamin A, Vitamin E, carotenoids, which help to maintain eye health. Continuous use of avocado can lower eye problems like eyesight, cataract, myopia etc.

Con's of Eating Too much Avocado 🥑

As the saying goes,"Excess of everything is bad", the excessive use of avocado can cause problems. Despite its benefits the excessive use can contribute to various health issues some are discussed here.

1. Antioxidants are good for health but excessive intake can you increase the pressure on the organs like liver, kidney and intestine and can alter its functioning.

2. It can also increase acid re-flux in some people.

3. It can also cause allergic reactions in some individuals as some are intolerant to carotenoids and some to sodium and so on. The allergic reactions vary from person to person.

4. The Avocados are rich in healthy fats, but the excess can cause problems. Tough the fats are less harmful but can contribute to weight gain.

5. Excess intake of avocado can lead to upset stomach, diarrhea, vomiting and various other stomach problems.

Honey In Traditional Home Remedies

noreply@blogger.com (Ashasiddiqui) — Thu, 22 Feb 2024 11:50:00 +0000

Honey has an utmost importance in our traditional household. It has been given great importance since ancient times. In Ayurveda it is one of the most important medicines which is used for treatment even today. Now a days honey is also being used as a supplement for sugar. With the prevailing health problems like hyperglycemia, hypoglycemia, hypertension, thyroid and many more people are more concerned about the intake of sugar and fat. The excessive intake of sugar may also lead to heart disease, depression ,obesity , skin problems, joint pain and so on....... This can be avoided by switching to sugar free or honey..... But it is very important to be aware of the way we are consuming it....... Plus we must prefer organic honey to the processed one.

Honey has tremendous health benefits.

Table of content

-Honey With Green Tea

-Honey with Lemon Water

-Honey With Ginger

-Honey With Black Seeds (Kalounji)

-Honey With Mixed Berries

-Honey With Almonds

-Honey With Milk

Honey with Green Tea

Green tea is known to help boost metabolism an it is also a good antioxidant. When combined with honey will help to relieve stress and anxiety, improve skin health , regulate heart beat, regulate weight and also help in removing Intoxicant from the body. The combination of honey and Green tea can also reduce appetite and thus help in reducing weight. It helps in reducing fat by increasing metabolism and burning fat

Side Effects: Consuming excess of green tea and honey may also have some side effects. It may lead to digestive problems, increase heart rate and in some individuals may lead to insomnia, headaches, acid reflux etc. So before consuming it one must consult a doctor or a health professionals.

Honey With Lemon Water

Lemon is a rich source of Vitamin C, folate, potassium , Vitamin B1, Vitamin B2 and Vitamin B5. The two great ingredients together form a tremendous combination. The consumption of Lemon water with honey does wonders. It not only increase metabolism but also help in flushing out toxins from the body. Lemon and honey is a great antioxidant and a good detoxifying agent. When consumed warm helps to burn fat. So drinking a cup of warm Lemon water with honey followed by walking or exercising help in melting body fat. Hence, it can be a good natural pre-workout.

Honey and lemon water has tremendous health benefits. It improve the liver functioning, increase metabolism, regulate heart beat, burn fat , relieves soar throat, lower the symptoms of cold and flu, and relieve constipation.

Drinking the mixture regularly can help reduce acne and clarify skin as well.

Honey with Ginger

The combination is commonly used in our household on a daily basis . It is a good source of potassium, vitamin C, iron, vitamin B6, Magnesium. The two are known to relieve cold and flue symptoms. Ginger when taken with honey can can also relieve soar throat. It has many anti-inflammatory properties. The duo also relieve pain, and help in developing immunity.

Ginger, honey and lemon water can be taken together to relieve pain , nausea, constipation, cold and flu symptoms.

Honey with Black Seeds(Kalounji)

Black seeds are known for the great aesthetic value. Black seeds and honey combo improve intelligence and also improve brain function. The two together helps to reduce the weak memory or memory loss problem in elderly people. Black seeds oil combined with honey boosts immunity and increase metabolism to serve in weight loss. In addition, it also helps to reduce cholesterol levels in blood .

Side effects: The to have minimal side effects. In some individual black seeds can cause allergic reactions, constipation and other stomach problems.

Honey with Mixed Berries

Berries are known to have great nutritive value. They are rich many essentials nutrients like iron, vitamin A, Vitamin C vitamin B and many other minerals. They are also rich in fiber. Berries regulates blood sugar, improve heart health, relieve digestive problems, reduce LDL cholesterol in blood, treat stomach problems and reduce stress and anxiety. Regularly adding them to diet lower the risk of diabetes.

The union of honey and berries is a very lucrative combination. Despite its high nutritive value it also taste good and even kids enjoy it. The combo when consumed regularly help to prevent certain health issues like heart problems, improper liver function, high cholesterol levels. They also boost immunity and help remove toxins. The presence of antioxidants and anti inflammatory properties makes it a good choice

Honey with Almonds

Almonds are rich source of protein, fiber, carbohydrates, fats( mostly monosaccharide), Biotin and many essential minerals. It enhance the absorption of cholesterol and bile acid. It decreases inflammation and insulin resistance and also help in maintaining blood circulation.

Almonds mixed with Honey act as an immunity booster. It has many anti-oxidative and anti inflammatory properties. Regular consumption of the two together help treat Anemia, improve gut health, improve hair growth, regulates heart beat, maintain cholesterol, slow down ageing and relieve cough. Honey and almonds relieve cough and cold symptoms and soar throat.

Honey with Milk

Milk is widely known for the abundance of calcium and potassium. In addition, it is rich in protein named casein which help in the absorption of minerals such as calcium and potassium. The whey protein helps in maintaining muscles and improve growth.

Milk and honey is a Nutrition rich drink which helps in reducing stress and elevating mood, boost immunity, improve bone health, enhance sleep, reduce lung problems, improve skin and hair health and provide energy.

The only thing to keep in mind while consuming the drink is one should not be over weight, as it also help in weight gain. So it is a good drink for the individuals who are lean, underweight, practice highly active lifestyle and athletes. It is also beneficial for the school going children as it provides good amount of energy.