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Top 10 Health Benefits of Vitamin D In Our Body

health benefits of adequate vitamin d level
health benefits of adequate vitamin d level

Blog Highlight: Explore the top 10 Health Benefits of Vitamin D, from boosting immunity to bone health. Learn how this essential nutrient can elevate your well-being.

An essential nutrient for our human body is Vitamin D. And it’s also called the sunshine vitamin as sunlight can produce Vitamin D in the human body.

Vitamin D also plays major functions in the human body, which includes the absorption of phosphorous and calcium, and also helps strengthen our immune system.

However, in spite of the essential nature of this vitamin, there is a widespread deficiency of Vitamin D in India, with data from The Times Of India suggesting that nearly 76% of Indians lack adequate levels of Vitamin D.

This stems from a lack of knowledge about the important functions this vitamin plays in our body and the food sources that are rich in it and also easily available.

This is why, in this blog, we shall discuss top 10 health benefits of Vitamin D, along with daily requirements and the best food items that are naturally rich in Vitamin D. So, without any further ado, let’s jump right in.

Types of Vitamin D and Their Usages

Vitamin D is a hormone that is also very chemically similar to estrogen, progesterone, and even testosterone.

Vitamin D is soluble in fats and is present in mostly two types in the human body.

Types of Vitamin D

Let’s look at their functions and sources in brief.

Vitamin D2

Vitamin D2 helps us regulate the absorption of calcium in our body and also improves our bone density and health. It is found in plant-based food items like plant-based milk, orange juice, and even cereals.

Vitamin D3

Vitamin D3 is the more popular version of Vitamin D. It is synthesized in our body when we are exposed to natural sunlight. It also supports our bone health and calcium like Vitamin D2, but plays a broader role in our health, more of which we shall discuss later.

A good source of Vitamin D3 is sunlight. It is also found in other food items like Cod liver oil, egg yolks, beef liver, and also fatty fish.

More of this article will be based on Vitamin D3, as it plays a broader and more specific role in our body and is also superior to its counterpart, D2, when it comes to maintaining optimal levels of Vitamin D in our body.

Sources of Vitamin D

There are a few food items that are naturally rich in Vitamin D. Some of the best sources for this essential nutrient are fatty fish and fish liver oil.

Smaller amounts of it are also present in cheese, egg yolks and even beef liver. Trace amounts of it can also be present in certain types of mushrooms when they are exposed to UV light.

The top 7 sources of Vitamin D are given below

  • Salmon
  • Cod liver oil
  • Swordfish
  • Tuna
  • Egg Yolk
  • Fortified cereals
  • Orange juice
top 7 sources of Vitamin D

The human body is also capable of producing its own Vitamin D when it is exposed to sunlight. When our human skin is exposed directly to sunlight, a chemical reaction occurs. A steroid known as 7-dehydrocholesterol gets broken by the UV rays of the sun, which then converts into Vitamin D3.

As this type of Vitamin D is produced naturally, there are several benefits of Vitamin D from the sun.

Thus, sunlight exposure is the best source of Vitamin D for our body.

Now, let’s look at the top 10 benefits of Vitamin D.

Top 10 health benefits of Vitamin D

Vitamin D can play a crucial role to keep our body healthy. Vitamin D deficiency can cause serious health implications.

The major health benefits of Vitamin D in our body are discussed below.

Health benefits of vitamin d

1. Helps strengthen our bones

A major function of Vitamin D is the role it plays in building our bones. This is due to the fact that it can help in the absorption of calcium and phosphorous in our body, which are both necessary for the healthy mineralization of bones.

Long-term deficiency of Vitamin D can result in osteoporosis, which results in muscular weakness and poor bone density.

2. Strengthens our immune system

According to research, Vitamin D can play a major role in strengthening our immune system. There is also a connection between the lack of Vitamin D and autoimmune diseases like asthma, arthritis, diabetes, etc. Studies at the cellular level have shown that Vitamin D strengthens the immune capacities of human cells.

3. Regulates our mood

Vitamin D does impact neurotransmitters in the brain, including serotonin, which affects our mood. Vitamin D contributes to a balanced emotional state and can help treat depression.

Sufficient levels are associated with a lower risk of mood-related disorders like depression and might help- you feel more uplifted.

4. Plays a role in heart health

Vitamin D also positively impacts our heart. It helps regulate blood pressure by relaxing blood vessels and reducing tension in the arteries.

This leads to smoother blood flow. Moreover, it has anti-inflammatory effects that can help prevent heart problems.

5. Improves muscle Strength

Our muscles rely on Vitamin D to function optimally. It assists in muscle contraction and strength maintenance in our body. This is similar to providing the right kind of fuel for our car’s engine to run smoothly.

Having sufficient Vitamin D levels can help prevent muscle weakness, which is important for our overall mobility and physical performance.

6. Leads to healthy brain function

Vitamin D can act as a neurosteroid. Thus, it is involved in brain function through its interaction with neurotransmitters and other nerve growth factors. By supporting our cognitive abilities and strengthening memory, it contributes to better overall brain health.

7. May prevent cancer

Vitamin D has been shown to have potential anti-cancer properties. It influences cell growth and division, making it harder for cancer cells to form and multiply.

Research also has found that cancer patients, when treated with Vitamin D, had a lesser chance of mortalities.

8. Reduces the risk of type 2 diabetes

Reseach has shown that Vitamin D can boost beta cell function, reduce inflammation, and also increase insulin sensitivity. These are all beneficial when it comes to reducing the risk of type 2 diabetes.

9. Improves our hair health

Vitamin D has been shown to create new hair follicles on the human scalp. People with various types and stages of hair loss were also found to have low levels of Vitamin D.

Moreover, Vitamin D deficiency has been found to have a link with alopecia areata, which is an autoimmune condition causing bald patches on the scalp.

10. Improves our skin

Vitamin D is also responsible for numerous anti-inflammatory functions that can treat certain types of skin conditions like acne, psoriasis, skin dryness, vitiligo, and even eczema.

If you don’t get enough Vitamin D, you can get wrinkles and also appear aged. In short vitamin d helps you to get that healthy glowing skin which you always wanted.

Thus, you can find Vitamin D in several cosmetics, and it is also sometimes prescribed by dermatologists as a supplement, as there are benefits of Vitamin D supplements for the skin.

Now that you know the health benefits of Vitamin D, let’s look at the symptoms of low Vitamin D levels.

What causes Vitamin D deficiency?

Many Indians suffer from Vitamin D deficiency. However, people are more likely to suffer from a deficiency of it because of the factors mentioned below:

  • People who live in polluted areas
  • People who stay indoors mostly
  • People living in places where there is no direct exposure to sunlight
  • People who have darker skin tones due to the presence of melanin

Symptoms of low Vitamin D levels in our bodies are:

  • Severe bone pain or even muscle weakness
  • A feeling of general tiredness or fatigue
  • Bone fractures due to stress in areas like the pelvis, hips, and legs
  • A feeling of general depression or anxiety
Symptoms and Effects of Low Vitamin D Levels

As such, it is wise to obtain adequate amounts of Vitamin D through both your diet and exposure to sunlight.

Key Vitamins to get rid of Tiredness – Silky Mahajan

Vitamin D supplementation may provide relief in these circumstances. Supplements have specific advantages for individuals living in low sunlight environments who do not get enough Vitamin D through diet alone.If you are facing any of the above symptoms, consult a dietitian/nutritionist asap.

The recommended dose of Vitamin DE for healthy individuals is 4,000 IU a day.

However, most people have a general question: “What happens if you take Vitamin D every day?

Excessive consumption of Vitamin D can cause a condition called hypercalcemia. This is characterized by high levels of blood calcium in our bodies. This can lead to the calcification of our bones, harden our blood vessels, and cause injuries to our lungs, heart, and kidneys.

Final thoughts

Vitamin D is an essential nutrient essential to our body’s well-being and should be included as part of any healthy diet to ensure optimal levels in our bodies naturally. A deficiency of it can cause serious health implications; thus, it’s wise to consume a diet high in this vitamin for the best results.

However, if you are planning on supplementing with Vitamin D, then it is advisable to consult with a healthcare professional to avoid Vitamin D toxicity.

In case of any related query to nutrition or weight loss book an online appointment with Dt. Silky Mahajan.

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Top 10 Benefits Of Spinach For Weight Loss

benefits of spinach for weight loss
Spinach For Weight Loss

Blog highlight : Explore the Top 10 Benefits of Spinach For Weight Loss. Learn how this leafy green can boost your weight loss efforts with its nutrient-rich properties.

Among all the green leafy vegetables present, spinach is a superstar. This is because this vegetable is filled with nutrients that are beneficial for our body in various ways.

What’s more, spinach is also low in calories and can make for a great weight-loss meal. Thus, incorporating spinach in your recipes can help you burn off extra calories and also provide your body with the nutrients it needs.

In India, spinach is known as “Palak”, and you will find a variety of recipes that have spinach in them. So, the next time you get your hands on this superfood, know that you are giving your body a super dose of nutrients and antioxidants.

But what’s the deal with spinach for weight loss? Sounds too good to be true, right? Well, let’s find out.

Is Spinach Good For Weight Loss ?

Studies have shown that spinach can suppress your appetite. There are also compounds present in spinach that can boost your metabolism. Spinach also contains a high amount of fibre, which keeps you full for a long time.

This further suppresses your appetite and ensures you don’t keep binge eating.

healthy spinach leaves inside a bowl.

100 gms of spinach only contains 23 calories! Moreover, it is filled with protein, vitamins and minerals. So, spinach is a kind of food that can make you feel full without giving you lots of extra calories in your diet.

Spinach also contains thylakoids, which are plant compounds that decrease our sweet cravings. This further aids in our weight loss journey!

However, if you just depend on spinach to lose a substantial amount of weight, the chances are you will be disappointed. You will need to exercise and take care of your diet, too. By complementing a personalized nutrition plan with spinach, you can speed up the process.

Nutritional value of spinach

Spinach is a powerhouse of antioxidants and minerals. Take a look at the image below to understand its high nutritional value.

Nutritional value of spinach

Source: Trusted Source

One cup (30 gms) of spinach contains:

  • 7 calories
  • 0.86 gms of protein
  • 0.81 g of iron
  • 29.7 mg of calcium
  • 24 mg of magnesium
  • 167 mg of potassium
  • 58 mcg of folate
  • 141 micrograms (mcg) of vitamin A

Moreover, spinach also contains a large amount of fibre, phosphorous, vitamin K, and thiamine.

Top 10 benefits of eating spinach every day

Eating spinach every day has numerous health benefits. From cancer prevention to regulating blood sugar, this superfood plays an important role in our health and well-being.

Benefits of eating spinach everyday

Now, let’s look at some of the health benefits of eating spinach daily.

1. Prevents cancer

Spinach contains compounds called carotenoids and zeaxanthin. These compounds help cleanse our bodies of free radicals and prevent diseases like cancer. Studies have shown that spinach may help prevent stomach, esophagus, and mouth cancer.

2. Regulates blood sugar

Spinach contains high amounts of potassium. Potassium reduces the amount of sodium in our bodies. Thus, spinach may reduce blood sugar and may be beneficial for people suffering from diabetes.

3. Good for our eyes

Lutein is an antioxidant that is found in spinach. It helps in providing good eyesight and also protects us from cataracts and other age-related eye problems. Also, spinach contains vitamin A, which protects our eye’s mucus membrane.

4. Helps us build strong bones

Spinach contains vitamin K, which is good for our bone health. Vitamin K also helps to absorb calcium in our bodies. Also, spinach contains over 250 mg of calcium per serving, which further keeps our bones healthy.

5. Rich in Vitamin C

Spinach is also rich in Vitamin C, which is essential for the growth and repair of our tissues. Vitamin C also helps to form collagen, which keeps our skin healthy.

6. Rich in protein

Spinach is rich in protein, which helps build lean muscle tissues and is also good for weight loss. Thus, spinach can be a viable food option for athletes and bodybuilders alike.

7. Keeps our hair, nails and skin healthy

Spinach contains many vitamins like C and A, which promote skin health. Vitamin C is also responsible for collagen formation, which leads to healthy nails. The iron and magnesium present in it promote hair health also.

8. Helps us maintain healthy body weight

Studies have shown that spinach may suppress sugar cravings and increase metabolism. Also, the fibre present in it keeps us full for a long time, reducing any further craving for food.

9. Improves digestion and gut health

Spinach contains a large amount of fibre, which helps in our digestion. Fibre ensures that the food moves consistently in our gut and also allows for the absorption of essential nutrients.

10. Keeps us relaxed

Spinach has high amounts of zinc and magnesium, which induces a state of relaxation and calmness in us. Eating spinach at night can also help us fall asleep faster and can lead to quality and restful sleep.

Top 9 Spinach Recipes For Weight Loss

Spinach is a versatile food item and is also super affordable. This means you can easily use it for different recipes at home. Below are some great ways to add spinach to your diet:

Spinach Recipes For Weight Loss

1. Spinach salad

You can create a spinach salad by mixing spinach with other veggies like cucumbers, tomatoes, bell peppers, and carrots. You can also add grilled or chickpeas as a protein source.

2. Spinach smoothie

Add frozen or chilled spinach with other fruits like bananas, mangoes, or even berries to a blender. In this way, you can make a great spinach smoothie for yourself.

3. Fried spinach

Heat some oil in a pan and then stir-fry spinach with tomatoes, garlic, and even other vegetables. This helps preserve the nutrients present and also gives it a nice flavour.

4. Spinach with egg

You can give a green twist to your regular scrambled eggs and try adding some spinach to them. The spinach will add both flavour and colour to your eggs.

5. Soups and stews

Add spinach to your regular soups and stews for a boost of nutrients and vitamins. Add spinach at the end to retain its colour and flavour.

6. Wraps and sandwiches

You can also add spinach to rolls, wraps, and sandwiches for a healthy spin. Spinach makes your wraps and sandwiches crunchy and also acts as a base for holding the sauces.

7. Pasta and noodles

You can add boiled spinach to your pasta and even noodles. Chop the spinach into smaller pieces and sprinkle them on the pasta or noodles of your choice.

8. Spinach chips

If you have an air fryer at home, you can make your spinach chips. Sprinkle some salt on the spinach and air fry them to enjoy their crispiness.

9. Spinach breakfast

You can make your own spinach superfood breakfast by adding spinach to your cereal, granola, seeds, nuts, and other fruits. This makes a nutritious and aesthetic breakfast option for many.

Struggling with weight loss motivation? Silky Mahajan offers key tips to keep you focused and on track. Don’t lose sight of your goals

Frequently Asked Questions

1. Can spinach help me lose belly fat?


Spinach can be a great addition to your weight loss diet. A bowl of spinach is low in calories and also contains a substantial amount of fibre that keeps you full for a long time.

Also, some studies have shown that spinach can improve our metabolic rate, which means more calories get burnt off.

2. Can I eat raw spinach to lose weight?


Certainly! You can eat raw spinach, but remember to wash the spinach thoroughly before. Eating spinach raw will retain all the essential nutrients, minerals, vitamins, and fibre.

3. What are the advantages of spinach for weight loss?


Spinach may just be your go-to food when it comes to weight loss. Packed full of essential vitamins and nutrients while being low in calories, as well as having plenty of satiating fibre to keep us feeling full for extended periods, spinach is an ideal food choice for weight loss.

4. How can I use spinach for weight loss?


There are various ways spinach can help with weight loss. As an extremely versatile food item, spinach can be added to salads, smoothies, omelettes, stews, soups, or even consumed raw.

With its mild taste and versatile use in many different dishes, spinach has numerous health benefits that may contribute to weight loss.

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PCOD Weight Loss Diet Chart for Indians.

pcod diet chart for weight loss
pcod diet chart for weight loss

Blog Highlight : Explore our PCOD Diet Chart for Weight Loss designed for Indians. Learn to manage symptoms through diet, balance hormones, and lose weight effectively.

Over 10% of Indian women suffer from PCOD, which makes this condition a prevalent lifestyle disease. PCOD is a type of hormonal imbalance that disrupts the fertility cycle of women and also causes other health complications. 

And given the stressful work-life culture of today, PCOD is more common now than ever.

So, what exactly are the causes of PCOD? How can PCOD be detected? And can PCOD be cured through diet and lifestyle changes?

Well, in this blog, we shall discuss PCOD comprehensively and also provide you a sample one-day PCOD Diet Chart for Weight Loss For Indians.

What is PCOD?

PCOD stands for Polycystic Ovarian Disease and is a hormonal imbalance that occurs in women. It occurs in the ovary, which is the female reproductive organ responsible for regulating menstrual cycles, and also produces the female hormones estrogen and progesterone.

PCOD occurs when one ovary starts overproducing immature eggs, which then accumulate in the ovary. This causes cysts in the ovary, which leads to a hormonal imbalance. 

Women who have PCOD may have irregular or prolonged menstrual cycles and high levels of androgen, which is a male hormone and can also cause serious health complications like diabetes and heart disease.

Now that you have a fair idea of PCOD let’s look at its causes.

Causes of PCOD

The main cause of PCOD is the overproduction of eggs in the ovary, which causes cysts inside the ovary. The accumulated eggs also cause irregular menstrual cycles that lead to the release of male hormones inside the body. 

causes of psod in females

Although research still hasn’t found the exact reason behind PCOD, a number of other factors are suspected to cause it.

  • High levels of inflammation
  • Excess androgen
  • Insulin Resistance
  • Excess insulin
  • Genetic makeup
  • Obesity

There can be other causes of PCOD, like smoking, living a sedentary lifestyle and even pollution, which leads to irregularities in insulin production.

Here are 5 habits which can worsen your PSOD – Silky Mahajan.

What are the symptoms of pcod in females?

The symptoms of PCOD vary from person to person. Some women start to see symptoms around the time of their first period, while others detect it months after.

Some of the most common symptoms of PCOD are:

symptoms of pcod in females

1. Irregular periods

This is one of the most common symptoms of PCOD. Women may experience fewer than 9 menstrual cycles in a year, which can occur with gaps of 35 days or even more. This happens due to the high amount of male hormones in the body, due to which ovulation stops.

2. Hirsutism

Due to excess male hormones in the body, females start developing body and facial hair. This condition is known as hirsutism.

3. Body symptoms

Other symptoms may include acne on the face and back or even baldness.

4. Ovary cysts

PCOD can lead to the accumulation of eggs inside the ovary, which then causes them to swell in size. This causes cysts inside the ovary and hamper their normal function.

Managing PCOD through diet and lifestyle modifications

While the exact cause of PCOD is unknown, it’s believed that lifestyle modifications, including following a PCOD Diet Chart, can help manage or even prevent the condition.

Some lifestyle changes to incorporate for managing PCOD are:

1. Maintain healthy levels of body weight

When you maintain a healthy body weight, you reduce the risk of increasing your cholesterol levels, reduce your risk of getting high blood pressure and heart diseases, reduce your chances of diabetes and also maintain healthy androgen levels that play a huge role in regular ovulation and menstrual cycles.

2. Engage in regular physical activity

Engaging in physical activities like running, swimming or even working out will regulate your blood sugar levels, keep your weight under check, and also release endorphins in your body that make you feel good.

3. Diet

Diet plays a significant in managing PCOD. Most health complications occur because of the food we eat. Eating a healthy diet can play a huge role in managing your PCOD.

Now, let’s look at how diet affects PCOD in more detail.

How does diet affect your PCOD?

Studies have found that women who have PCOD have high levels of insulin in their blood. This high insulin level can lead ovaries to create male hormones like androgens and testosterone.

Insulin resistance is caused due to high body mass index, and women who are overweight are more prone to developing PCOD.

This is why a PCOD Diet Chart can play a critical role in managing your PCOD and can also help you prevent it in the first place.

Some diet options to follow for managing PCOD are

1. Foods with low GI

GI stands for Glycemic Index. Foods that have a low GI number means they are digested slowly by the body. This does not cause elevated insulin levels. 

A diet with low GI food can include legumes, whole grains, seeds, nuts, fruits, non-starchy vegetables, and other types of unprocessed food items.

2. Anti-inflammatory foods

Eating food items that fight inflammation in the body can help fight PCOD. Some anti-inflammatory foods to inculcate in your diet are leafy green vegetables, berries, fatty fish, and also extra-virgin olive oil.

Now, let’s look at some food items to eat for managing PCOD.

Foods & fruits to eat for PCOD

Diet can be a key factor when it comes to successfully managing PCOD and its symptoms. Have a look at the food items below:

food and fruits to eat during pcod

1. Fruits

Fruits contain essential vitamins, minerals, and antioxidants and can be great for our overall health, too. Some fruits that are low in GI are apples, blueberries, cherries, red grapes, blackberries, and even bananas.

2. Vegetables

Try adding green leafy vegetables to your diet, like spinach, broccoli, kale, etc. These are excellent for managing PCOD and also help in improving our skin and hair health.

3. High-fibre foods

Foods rich in fibre, like nuts, avocados, spinach, peas, and oranges, help manage your PCOD symptoms and should be a part of any essential PCOD diet.

4. Fish

Fatty fish contain omega 3s, which are good for our heart and also help regulate bad cholesterol in our body. You can have fish like sardines, tuna, salmon, and mackerel as a part of your PCOD diet.

5. Nuts

Nuts like walnuts, almonds, and pistachios contain good amounts of healthy fats that can help treat PCOD.

Now that you know what food items you can have as a part of your PCOD diet, let’s get to food items you should consider avoiding.

Foods to avoid for PCOD

Since PCOD is related to our lifestyle habits, it’s important to stick to certain dietary rules. It’s a good idea to stay away from packaged and processed foods, which aren’t good for our bodies in general.

food to avoid for pcod

1. Refined carbs

Try avoiding any sort of refined carbs like bread, pastries, cereals, pizzas, and any food item that contains white flour.

2. Sugary beverages

If you have PCOD, it is pertinent that you consume any food items high in sugar. Some sugary drinks to avoid are sports drinks, sodas, sweetened waters, and much more.

3. Processed meat

Processed meat can be harmful to your health and can also be detrimental to you if you have PCOD. Avoid all processed meat like salamis, hot dogs, sausages, and more.

1-Day PCOD Diet Chart for Weight Loss For Indians.

1 day pcod diet chart for weight loss
BreakfastMid-morning snack
1. Have a cup of oatmeal cooked with water or low-fat milk.

2. A serving of fresh fruits with low GI, like apples, bananas, or berries.

3. A portion of sprouts or 1 boiled egg.		1. Handful of almonds or walnuts.

2. Cup of green tea without sugar.
LunchAfternoon snack
1. Have 2 small whole wheat chapatis or a portion of brown rice.

2. A bowl of mixed vegetable curry (avoid using too much oil).

3. It’s recommended to have a small bowl of salad that contains lots of colorful vegetables.		1. A serving of yogurt or buttermilk.

2. Eat some carrot or cucumber sticks.

DinnerEvening Snack
1. Grilled or baked fish or chicken breast.

2. A portion of cooked quinoa or whole-wheat pasta.

3. Steamed vegetables or stir-fried vegetables with minimal oil.		1. A fruit like an orange or a pear.
Before Bed
1. Have a glass of warm turmeric low-fat milk.

This is a sample Indian diet plan for PCOD that you can try following. You will find all the food items at your local supermarket or grocery store.

Parting thoughts

PCOD is a lifestyle disease and can be controlled if you pay attention to your lifestyle and diet. You can also consult a professional nutritionist and dietitian Silky Mahajan to know more about PCOD diets and the type of food you should consume to manage your PCOD symptoms.

A nutritionist can guide you to make better informed food choices for managing your PCOD and enable you to make healthy eating habits that will be good for your general health and well-being.

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The Best Indian Diet Plan for Healthy Skin & Hair – A Nutritionist’s Guide

Indian Diet Plan for Healthy Skin & Hair
Indian Diet Plan for Healthy Skin & Hair

Discover the best Indian diet plan for healthy skin and hair. Packed with vital nutrients, our guide will transform your wellness routine.

Have you ever looked at someone and wondered the secret to their smooth glowing skin and gorgeous hair?

You must think such people undergo expensive salon treatments to look like they do.

However, mostly the secret lies in their diet.

Diet is an integral component in attaining healthy skin and luscious locks. This is because food provides our bodies with essential nutrients that support glowing skin and healthy hair.

Indian cuisine consists of comprehensive food items that help improve skin and hair health from within without taking supplements. By including these dishes in our daily meals, we can not only satisfy our taste buds but also improve our skin and hair health.

The majority of the food referenced in this blog can be easily found in your nearby market. Additionally, be sure to check out our blog on affordable and nourishing food options to purchase in Bangalore.

This blog post will outline an ideal indian diet plan for healthy skin & hair, which in turn will automatically lead to a healthier lifestyle and better overall health. This diet plan is the recommended by the best nutrition expert in bangalore Silky Mahajan.

 Understanding The Indian Diet

Indian cuisine is famous for its wide range of flavors and ingredients, often including vegetables, lentils, whole grains, dairy products, and spices.

This traditional diet provides vitamins ,antioxidents and nutrients essential for our overall well-being. We can tailor a diet plan specifically suited to our skin and hair health needs by harnessing their power.

Incorporating these principles into an eating habit for kids can also foster their growth and development.

In India, we are lucky to have various seasonal foods for healthy skin and hair. These foods provide important nutrients that nourish and enhance our skin and hair.

Some Readily Available Food Options For Healthy Skin & Hair

1) Fruits & Vegetables

Fresh fruits and vegetables can help improve the texture and appearance of your skin. It can also stimulate healthy hair growth.

Some fruits and vegetables that can aid in this are lettuce, cucumbers, berries, oranges, apples, amla, papaya, spinach, carrots, and tomatoes.

2) Indian Spices

Indian spices not only add great taste to our meals but also bring numerous health advantages.

For example, turmeric contains anti-inflammatory compounds which help with skin conditions like acne. Cumin and coriander seeds also support healthy hair.

3) Whole Grains

Whole grains like quinoa, brown rice, and whole wheat contain B vitamins and minerals like zinc. These vitamins and minerals are critical for healthy skin and hair.

4) Proteins

Protein-rich foods like lentils, legumes, eggs, dairy products, and lean meats are our hair’s building blocks and are necessary for its growth and strength. Now that we know Protein is really essential nutrient for all of us so, how much protein is needed? FDA recommends 50 grams of protein per day for both men and women

5) Healthy Fats

Healthy fats provide essential fatty acids that nourish the skin and hair, keeping them healthy and shiny. Some healthy fats to include in an Indian diet are almonds, cashews, walnuts, flax seeds, ghee, olive oil etc. Healthy fat doesn’t make you gain weight compared to unhealthy fat found in fast food.

What Nutrients Are Necessary For Healthy Skin And Hair?

Nutrition play an important role in maintaining the overall health of our skin and hair. Some nutrients which are necessary for healthy skin and hair are given below:

Nutrients Necessary For Healthy Skin And Hair

1) Protein

Protein is the building block of hair. It helps in growing our hair and also strengthens the hair follicles. Including sources of protein like lentils, legumes, dairy products, and lean meats in your diet is essential.

2) Omega-3 Fatty Acids

Omega-3 fatty acids nourish our hair follicles and promote a healthy scalp. Foods items rich in omega-3 fatty acids include walnuts, flaxseeds, sunflower seeds, pumpkin seeds, and fatty fish like rawa, basa, or even Indian mackerel.

3) Vitamin C

Vitamin C is vital in collagen synthesis, which is necessary for healthy skin and hair. Citrus fruits like lemon, lime, other fruits like guava, kiwi, berries, red, green, or yellow pepper, broccoli, and leafy vegetables are great vitamin C sources. Also, Vitamin C is a great antioxidant food for skin whitening.

4) Vitamin E

Vitamin E helps to protect our skin from UV ray damage. It also helps to circulate oxygen in our scalp to strengthen the hair follicles and seals the moisture in. Foods rich in Vitamin E includes sunflower seeds, avocados, peanuts, hazelnuts, pistachios – are a great source to prevent our skin and hair from drying out and appearing dull.

5) Biotin

Biotin is a B vitamin that helps our bodies in the production of keratin, which is a protein essential for healthy hair. Try to include foods like eggs, almonds, and soybeans that are rich in biotin.

6) Water

Not drinking enough water can also lead to poor skin and hair. Water nourishes our skin and hair from within. Well-hydrated skin appears plump, supple, and radiant, while hydrated hair is soft, shiny, and manageable. Adding some aloe vera juice, amla juice, tender coconut water, green juices as a water rich drink hydrates our body, removes the toxin, makes skin glow and hair lustrous.

The Best Indian Diet Plan for Healthy Skin and Hair in 2023

Now that you have a fair idea of the importance of various nutrients for skin and hair let’s create a sample Indian diet plan that will help us achieve glowing skin and healthy, voluminous hair.

Indian Diet Plan for Healthy Skin & Hair

This diet for glowing skin & thick hair in 10 days will encompass a holistic approach to our Indian diet.   

1) On Waking Up

Start your day with a glass of warm water, lemon and honey or take fresh Aloe vera or Amla juice, mixing it in water for a great dose of vitamin C. This helps to kick-start your metabolism.

2) Breakfast

Have a bowl of oatmeal topped with fresh fruits, green raisins, a tbsp of mixed seeds (Sunflower, pumpkin, flax seeds) sprinkled on top along with 1-2 egg whites or 1 small cup of boiled moong sprouts. Add some freshly squeezed orange juice or Apple beetroot carrot juice or green juice (Any 2-3 vegetables of your choice) to stimulate your collagen formation.

3) Mid-Morning Snack

Soaked almonds and walnuts for a boost of omega-3 fatty acids, vitamin E and biotin. Add a glass of Tender coconut water here to hydrate your skin.

4) Lunch

A portion of dal (lentils) or legumes like chickpeas or kidney beans for protein. You can pair it with a serving of brown rice or jowar roti.

Also, try adding a generous portion of mixed vegetables cooked with minimal oil or extra virgin oilive oil. You can finish your meal with a bowl of yogurt to enhance your digestion and promote healthy gut bacteria.

5) Afternoon Snack

Have a cup of freshly brewed green tea, which can provide you with antioxidants and polyphenols. Take a sugar free protein bar or some dry roasted fox nuts for munching.

6) Evening Snack

Enjoy a plate of fresh fruit salad (Mixed berries/Kiwi/Orange/Papaya Or any fruits of your choice) with a sprinkle of chaat masala for a tangy twist. OR make a chia fruit pudding or sweet potato-sprouts-pomegranate salad bowl as an alternate some days.

7) Dinner

Opt for grilled or baked fish like salmon or a portion of grilled chicken for protein.

Serve it alongside a portion of quinoa or millet for added fiber.

Include a serving of lightly stir-fried vegetables or a mixed veg soup to complete your meal.

8) Before Bed

You can sip on a cup of luke-warm milk infused with a pinch of turmeric for its anti-inflammatory properties.

Follow this diet chart for hair growth and glowing skin. The results will surprise you!

Additional Tips for Glowing Skin & Thick Hair

Apart from following the ultimate Indian diet plan, incorporate these additional tips into your routine for healthy skin and hair:

Tips for Glowing Skin & Thick Hair

1) Stay Hydrated

Drink an adequate amount of water throughout the day to keep your skin and hair hydrated.

2) Protect From Sun Damage

Try to apply a broad-spectrum sunscreen with at least SPF 30 before stepping out under the sun to protect your skin against the harmful UV rays.

3) Practice Stress Management

Stress can contribute to various skin and hair problems. Engage in activities like yoga, meditation, or hobbies to keep stress at bay.

4) Get Sufficient Sleep

Try to aim for atleast 7-8 hours of quality sleep each night to allow your body to repair and regenerate.

5) Exercise daily

Exercising daily helps your body to flush out toxins and also allows for faster regeneration of your cells. This automatically leads to healthier skin and hair. Incorporating daily exercise and practicing portion control can benefit your skin, hair, and weight loss goals.

We recommend watching a video by dietician Silky Mahajan that explains how portion control works.

Final Thoughts

This ultimate Indian diet plan for healthy skin and hair provides a holistic approach to nourishing your body from within. By incorporating nutrient-rich foods, such as fruits, vegetables, protein sources, whole grains, and healthy fats, you can improve your skin and hair’s overall appearance and health.

However, you should always remember that consistency is key. By following this Indian diet plan for glowing skin and hair, along with the additional tips provided, you can promote the vitality of your skin and hair.

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The Best Low-Cost Nutritious Foods You Can Buy in Bengaluru in 2023

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low cost nutritionus food in bangalore

Living In Bangalore In 2023? Learn How To Maintain A Healthy Diet On A Budget. Find Affordable Low Cost Nutritious Food Options In Your City.

In the fast-paced world that we live in today, it is essential that we take care of our nutrition. This is because it can be easy to ignore healthy food items and instead opt for junk or fast food with the pretext of being easily available cheaply.

In India, we have numerous roadside food vendors and stalls that sell junk food for cheap. Thus, purchasing food from such sources is viable, especially in Bangalore, where so many working professionals have a 9-5 job.

However, having low-cost nutritious food in India or in Bangalore needn’t cost you a fortune or take up too much of your time. With a little research and effort, you can get the best nutritious food in Bangalore, that too on a budget.

Thus, if you are in Bangalore and want to inculcate healthy, affordable eating habits, we have you covered. Read on to find out the best low cost nutritious food you can buy in Bangalore in 2023.

Understanding the Concept of Nutritious Foods

Nutritious Foods in bangalore

Fast-paced and processed food dominates the Indian market. Thus, it can be easy to overlook the importance of nutritious foods in our daily diet.

And most people don’t even know the concept of nutritious food. Nutritious foods provide essential vitamins like Vitamin D, C, E , minerals, and other nutrients necessary for our bodies to function optimally. They are the fuel that energizes us, strengthens our immune system, and supports our overall well-being.

Nutritious food constitutes a balanced diet that incorporates the perfect blend of proteins, carbohydrates, fats, fiber, and water. And a balanced diet is critical if you want to lead a healthy and productive life.

The Challenge of Healthy Eating on a Budget

A woman eating Healthy salad

While many people understand the importance of eating healthy, one common challenge is doing so on a tight budget. It’s a common misconception that nutritious foods are expensive.

Bangalore stands out for having more expensive food items compared to the rest of India. This leads many people to prefer processed and fast food that are also easily available. Numerous restaurants claim they provide healthy food options but, in reality, are unhealthy. 

Moreover, many restaurants in Bangalore use unhealthy oils, artificial flavors, and even stale food, and ingredients that contain mostly fats – making eating healthy an insurmountable challenge.

Thus, cooking food from scratch might only seem feasible to some.

However, plenty of low cost nutritious food options that provide nutrition to our bodies without breaking the bank. Let’s have a look.

Top 7 Examples Of Low cost Nutritious Food Which You Can Buy In Bengaluru

Bangalore is a bustling and busy city known for its vibrant food culture. Thus, with a little research and mindful purchasing, you can access a wide range of cheap healthy food.

Here are some options to consider:

1) Whole Grains

Whole grains like rice, wheat, oats, and millet are affordable yet packed with essential fiber, vitamins, and minerals that provide energy throughout the day.

2) Pulses and Legumes

Black beans, lentils, chickpeas, and also kidney beans are excellent sources of fiber, protein, and various essential nutrients. They are versatile ingredients and can be used in soups, curries, salads, etc. You can also use them as a base for vegetable burgers.

3) Seasonal Fruits and Vegetables

Embrace the local produce available in Bangalore. Seasonal fruits and vegetables are often more affordable and packed with nutrients. Explore the local markets of Bangalore and include a variety of colorful and seasonal fruits and vegetables like celery in your meals.

4) Eggs

Eggs are a cost-effective source of high-quality protein. They are also versatile and can be prepared in numerous ways. Whether boiled, scrambled, or used in baking, eggs are an excellent addition to your diet.

5) Yogurt

Yogurt is affordable and a great source of probiotics, calcium, and protein. Opt for plain yogurt and try to add your own fruits or some honey for flavor.

6) Nuts and Seeds

Almonds, peanuts, sunflower seeds, and chia seeds are all packed with nutrients such as healthy fats, fiber, and antioxidants. They make for convenient and nourishing snacks or can be added to salads and smoothies.

7) Fish

Fish is an affordable healthy option that’s rich in omega-3 fatty acids – these fats help promote heart health. If you eat non-veg, fish is an ideal source of nutrition that won’t break the bank.

Also, opting for locally available varieties like Rohu, Tilapia, Mrigal, and Catla will keep costs to a minimum.

You can try incorporating these low-cost nutritious food examples into your diet.

How to Incorporate These Affordable Healthy Food into Your Diet

Now that you’re aware of the low-cost nutritious foods available in Bangalore let’s discuss how to incorporate them into your daily diet:

1) Plan Your Meals

 Plan your meals in advance to make the most of your ingredients. This will help you avoid wastage and also ensure you have a low cost high nutrition diet.

2) Cook at Home

Preparing meals at home gives you control over the ingredients and portion sizes. Experiment with different recipes that incorporate the affordable, nutritious foods mentioned above.

3) Buy in Bulk

Consider buying certain items like whole grains, pulses, and nuts in bulk. This can often be more cost-effective in the long run.

4) Snack Smartly

Instead of reaching for processed snacks, keep a supply of affordable nuts, seeds, and yogurt on hand for healthy snacking.

5) Explore Local Markets

Visit local markets or street vendors to find fresh, affordable produce like seasonal vegetables and fruits. They often offer better prices compared to supermarkets.

6) Embrace local

The Western media portrays extremely healthy food items like avocados, apricots, strawberries, tuna, and salmon. And you will find that buying such food items in Bangalore will cost you a fortune.

However, it’s better to embrace local produce like amla, jamun, mosambi, and local fish as they contain similar amounts of nutrients compared to Western produce.

As you can see, the points mentioned above aren’t hard to incorporate. With careful planning and concrete decisions toward healthy eating, you can eat healthy and nutritious food in Bangalore without breaking the bank.

Final thoughts

Eating affordable healthy food can be pocket friendly, even on a tight budget. In Bangalore, you have access to a variety of low cost nutritious food options that can nourish your body and support your overall well-being. By incorporating these affordable and nutrient-rich foods into your daily diet, you can take a step towards a healthier lifestyle while keeping your wallet happy. You also consult a professional nutritionist in bangalore to get a personalised diet plan made just for you.

So, head out to the local markets, explore the culinary treasures of Bangalore, and make affordable nutrition a part of your life in 2023.

And yes, an occasional biryani or two won’t hurt!

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11 Essential Healthy Eating Habits for Primary School Kids

healthy eating habit for primary school kids
healthy eating habit for primary school kids

We, as parents, always want the best for our children so try to take care of their overall health and well-being holistically. And one critical aspect of their health is their nutrition. Proper nutrition in kids can play a critical role in their growth and development. 

Thus, if you are a parent looking to provide your child with the best nutrition possible, then this blog is for you. Read on to discover the importance of healthy eating habits for primary school kids and learn how you can encourage these habits as a parent.

Nutrition and child development

Nutrition acts as fuel for our bodies. It’s also important during the years a child is growing up and developing into an adolescent. Proper nutrition provides the necessary nutrients and energy for their growth, strengthens their immune system, and supports brain development.

Moreover, primary school kids are at a stage where their bodies and minds are rapidly growing. Thus, providing them with a balanced diet and inculcating healthy eating habits that include all essential nutrients is necessary.

Moreover, did you know your child’s eating can significantly affect their academic performance? Studies have shown that a well-nourished child is more likely to concentrate better, have improved memory retention, and exhibit higher cognitive abilities.

As parents, we are responsible for providing our children with the nutrition they need at this crucial stage of growth.

Understanding the Nutritional Needs of Primary School Kids

Primary school kids have specific nutritional needs that must be met for their optimal growth and development. 

These include a balanced intake of macronutrients (carbohydrates, proteins, and fats), essential vitamins and minerals, and an adequate fiber intake. It is important to incorporate a variety of food groups into their diet to ensure they receive all the necessary nutrients.

To ensure children don’t get bored with having the same type of food every day, it is advisable to prepare healthy meals and make them delicious. You should also educate your child about healthy snack options to curb hunger.

And yes, an occasional chocolate or ice cream won’t deter their development in any way.

A proper balanced diet plays a key role in the growth and development of a primary school kid. During this stage of their development, they need a wide variety of nutrients which can support their cognitive function, growth and also strengthen their immune system.

11 Essential Eating Habits for Primary School Kids

To promote healthy food habits among primary school kids, here are 11 important habits parents should encourage. Have a look at them.

Eating Habits for Primary School Kids

1. Regular Meal Times

Establishing regular meal times helps regulate children’s appetite and prevents excessive snacking.

2. Balanced Breakfast

Ensure that your child starts the day with a nutritious breakfast. A healthy nutritious breakfast should contain a mix of carbohydrates, proteins, and healthy fats.

3. Healthy Snacking

Encourage nutritious snacks such as fruits, vegetables, yogurt, or whole-grain crackers. Try to limit unhealthy options like sugary snacks and chips.

4. Hydration

Keep your child hydrated by providing water throughout the day, especially during strenuous physical activity or hot weather.

5. Portion Control

Teach your child about portion sizes to prevent overeating and encourage mindful eating habits.

6. Variety and Balance

Offer a variety of food items from different food groups to provide a wide range of nutrients. Try different ways of preparation to make dishes tasty.

7. Limiting Sugary Drinks and Junk Food

Minimize the consumption of sugary drinks and junk food. These provide empty calories and lack essential nutrients.

8. Encouraging Fruits and Vegetables

Make fruits and vegetables a daily part of your child’s meals and snacks. This ensures an intake of vitamins, minerals, and fiber.

9. Promoting Protein Intake

Include lean protein sources such as lean meats, poultry, fish, beans, and nuts in your child’s diet. This supports their growth and development.

10. Importance of Dairy Products

Provide your child with adequate dairy products or alternatives like fortified plant-based milk to ensure a sufficient intake of calcium for strong bones and teeth.

11. Mindful Eating

Teach your child to eat slowly, chew their food properly, and pay attention to their body’s hunger and fullness signs. 

How Parents Can Encourage These Eating Habits

eating healthy food

Parents play an important role in shaping their child’s good eating habits. After all, children tend to imitate their parents’ habits. This why parents should always try to foster positive and healthy eating habits.

Here are some ways parents can encourage healthy eating habits for their kids:

Create examples

Be a role model by adopting healthy eating habits yourself.

Involve children in meal planning

Allow your child to participate in grocery shopping and meal preparation. This helps to create a sense of ownership and excitement about healthy food choices.

Make mealtime enjoyable

Create a positive and relaxed atmosphere during meals, and encourage family meals whenever possible.

Educate and explain

Teach your child about the benefits of healthy eating and the importance of different food groups.

Encourage variety

Introduce new foods gradually and offer a wide range of options to develop your child’s taste preferences.

Provide healthy options

Keep the pantry stocked with nutritious foods and limit the availability of unhealthy snacks and sugary drinks.

Be patient

Remember that developing healthy eating habits takes time and patience. Encourage your child’s progress and celebrate their small achievements.

Final thoughts

A balanced diet for primary school  kids supports their growth and development, enhances their academic performance, strengthens their immune system, and promotes overall well-being.

As parents, it is our responsibility to lead by example and create a positive food environment that nurtures healthy eating habits.

By prioritizing their nutrition, we give our children the best chance to thrive academically, physically, and emotionally. Let’s embrace the power of healthy eating habits and create a bright and healthy future for our kids.

If your child is battling obesity, consult Silky Mahajan for weight loss diet and guidance

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