Tag Archives: sweet potatoes

How to Choose your Fruits and Vegetables-3

Consumption of fruits and vegetables makes your diet healthier. Add one green leafy vegetable and fruit into your day. But how do you pick the best of them? Here are a few tips when you pick your fruits and veggies

 

Greens -Amaranth, coriander, curry leaves, methi, spinach.

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  • Should always be green and crisp

 

Root vegetable- Onions, carrots, beets, potatoes, sweet potatoes.

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  • It must have smooth skin, smell fresh.

  • Avoid choosing green potatoes & the ones with buds (sprouted).

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Winters Foods – Vegetables

Winter is also the time when body temperature drops due to the cold weather and body has to spend more energy to warm it so appetite rises. Also you lose energy rapidly when you do physical activities. Frequent hunger pangs in winter is natural but what is important is to keep a tab on what you eat and how much, else, it can create problems with digestion, as digestion generally, slows down in winters.  

                                                                                                                                                           

                        Go Green

  • Vegetables and fruits are the most essential part of diet.

  • These are low in calories and nutrient dense in nature ideal for winters when the body’s metabolism is low.

  • Vegetables include methi, palak, cabbage, sweet potatoes, beetroot and mustard.

  • Variety of fruit includes grapes, guava, chikoo, apples and oranges.

  • Dates provide immunity, energy booster and aid indigestion.

Healthy Food For Hairs

  • Biotin: Biotin, a water soluble vitamin of the B complex, encourages hair and scalp health.  Dietary sources of biotin include nuts, brown rice, whole grains, eggs/egg yolk and oats.
  • Boost Mineral: The minerals silica and zinc are also critical for hair growthFood sources of silica include cucumber, mango, green leafs, beans. Foods high in zinc are pumpkin seeds, beans, almonds and nuts, eggs.

  • Protein: Hair is made of protein; hence protein in your diet helps for making hair strong and healthy and is mainly found in fish, chicken, dairy products, eggs, legumes and nuts.
  • Omega-3 fatty acids: Food containing omega -3 fatty acids such as flax seed, dry fruits, fish are required to maintain scalp healthy.
  • Vitamin A, C & E: Helps in strengthening the capillaries and nourishes damaged growth. Vitamin ACE mainly found in carrot, pumpkins, sweet potatoes, mango, guava, oranges, papaya, wholemeal, eggs, vegetable oil etc.,
  • Drink plenty of water to keep the hair moisturized. Also, hair becomes healthy and grows faster as water flushes out the toxins.
  • Minimum 8hours of sleep everyday helps in fast hair growth as hair grows when at rest.

If you notice more than the regular hair falls visit a doctor right away.         

Causes of Hair Loss-1

Our hair grows at the rate of 5mm per day. Following are the major factors that effecting hair loss

  Fever and viral diseases: One of the contributing factors for hair loss is high fever and viral diseases and typhoid is the most prominent disease to cause of more hair loss.

Healthy Tip: include vitamin rich foods such as carrot, pumpkin, oranges, whole grains, sweet potatoes etc to treat the hair fall while suffering with fever.Have raw garlic and onions. You can also use them in cooking, best would be to make soup having lots of garlic and onion. 

Telogen effluvium: It is a phenomenon that occurs after pregnancy, major surgery, drastic weight loss, or extreme stress, in which you shed large amounts of hair every day

Healthy Tip: Include foods such as mushroom, eggs and fish. Eat a healthy diet rich in vegetables, fruits, and proteins to get plenty of nutrients to get healthy hair.

Natural Food To Protect Against Sun

Cocoa (dark chocolate): contains 4 times as much phenols and catechins and protect skin from sunburn and skin cancer.

                                                                

Green and black teas: rich in polyphenols. And offer unrivalled action against free radical exposure which is responsible for 80% of skin aging and can boost your skin`s antioxidant protection from the inside out.

Carotenoids: are antioxidants which reduce the negative effects of UVB radiation. Green leafy vegetables are rich in oxygenated carotenoid compounds known as xanthophylls. Carotenes are unoxygenated carotenoid compounds which provide pigment to fruits and vegetables. And  activate melanin. Foods containing high concentrations of carotenes are: apricots, papaya, mango, carrots, sweet potatoes and beets.

                                                              

Lycopene: is a red carotenoid and is at least twice as effective an antioxidant as beta carotene to block UV light (has an SPF of about 3). Foods high in lycopene include watermelon, tomatoes, papaya, pink guava, red bell peppers and pink grapefruit.

Pomegranates: contain powerful polyphenol compounds such as catechins and anthocyanins which strengthen the skin`s upper layers, thus increasing its resistance to harmful UV rays.

Tocotrienols: are 30-60 more powerful than tocopherols thus, they neutralize free radical activity at a faster rate. Tocotrienols are capable of reducing/absorbing penetration of UV radiation. Barley, rye, oats, annatto oil, rice bran oil and palm oil are natural, rich sources of tocotrienols.

Vitamin C: prevents premature aging and skin cancer by warding off free radicals. The best natural sources of Vitamin C are acerola cherry, rose hip, berries, guava, kiwi, papaya and all citrus fruits.

                                                                

 

 

 

Vitamin D: it protects against many types of cancer, including skin cancer.

Green leafy vegetables: reduce risk of squamous cell skin cancer by 50 percent

                                                        

 

Omega 3 fatty acids: creduce inflammation, protect your skin from sunburn and melanoma (a deadly form of skin cancer).  Sources include Salmon, sardines, herring, mackerel, algae/seaweed, green leafy vegetables, flax, hemp and chia seeds are rich sources of Omega 3 fatty acids.

Water: keeping your skin hydrated encourages a healthy NMF (natural moisture factor) which in turn, protects your skin from environmental factors. It is also important to drink plenty of fluids after sun exposure to prevent dehydration.