Nutrients that all you need

Micronutrients are the vitamins and minerals found in food that nourish your body and help keep you healthy. They are essential to your overall health.

Choosing foods each day that are rich in vitamins and minerals is the best way your body is getting what it needs to be healthy. However, research consistently finds that most Americans have diets that lack an appropriate amount of vitamins and minerals.

According to the U.S. Department of Agriculture (USDA), adult Americans do not typically get enough of the following nutrients:

  • calcium
  • potassium
  • fiber
  • magnesium
  • vitamins A, C, D, and E

Path to improved health

Try to incorporate more of these nutrients in your daily diet. Keep in mind that it’s best to get these nutrients through food, instead of just taking a multivitamin. This is because it is easier for your body to absorb micronutrients through food.

If you are unable to get all the nutrients you need from food alone, ask your doctor if dietary supplements are right for you.

Calcium

Your body needs calcium to build strong bones and teeth in childhood and adolescence. As an adult, you need calcium to maintain bone mass. According to the USDA, the average American adult (eating roughly 2,000 calories per day) should get 1,136 milligrams of calcium each day.

The following foods are good sources of calcium:

  • nonfat or low-fat yogurt (8 ounces = 345-452 milligrams)
  • nonfat or low-fat cheese (2 ounces = 400 milligrams)
  • low-fat milk (1 cup = 290 milligrams) or skim milk (1 cup = 306 milligrams)
  • fish and seafood such as sardines (3 ounces = 325 milligrams), pink salmon (3 ounces = 181 milligrams) and ocean perch (3 ounces = 116 milligrams)
  • beans such as soybeans (1/2 cup = 130 milligrams) and white beans (1/2 cup = 96 milligrams)
  • spinach (1/2 cup = 146 milligrams)
  • oatmeal (1 packet = 99-110 milligrams).

Who might not get enough?

  • Boys ages 9 to 13 years.
  • Girls ages 9 to 18 years.
  • Men older than 70 years.
  • Women older than 50 years.
  • Vegans and vegetarians.
  • People who are lactose intolerant.

Quick Tip: Almonds contain calcium and are the perfect snack. Pack a handful to take to work or school for a healthy boost.

Potassium

diet rich in potassium helps your body maintain a healthy bloodpressure. The USDA recommends that the average American consume 4,044 milligrams of potassium each day.

The following foods are good sources of potassium:

  • Potatoes:
    • sweet potatoes (1 sweet potato = 694 milligrams)
    • white potatoes (1 potato = 610 milligrams)
  • Beans:
    • white beans (1/2 cup = 595 milligrams)
    • soybeans (1/2 cup = 485 milligrams)
    • lima beans (1/2 cup = 484 milligrams)
    • kidney beans (1/2 cup = 358 milligrams)
  • Yogurt:
    • nonfat yogurt (8 ounces = 579 milligrams)
    • low-fat yogurt (8 ounces = 531 milligrams)
  • Milk:
    • skim milk (1 cup = 382 milligrams)
    • low-fat milk (1 cup = 366 milligrams)
  • Fruit:
    • bananas (1 medium banana = 422 milligrams)
    • peaches (1/4 cup = 398 milligrams)
    • cantaloupe (1/4 medium melon = 368 milligrams)
    • honeydew melon (1/8 medium melon = 365 milligrams)
  • Fish:
    • halibut (3 ounces = 490 milligrams)
    • yellowfin tuna (3 ounces = 484 milligrams)
    • rockfish (3 ounces = 442 milligrams)
    • cod (3 ounces = 439 milligrams)
  • Tomato-based products:
    • paste (1/4 cup = 664 milligrams)
    • puree (1/2 cup = 549 milligrams)
    • juice (3/4 cup = 417 milligrams)
    • sauce (1/2 cup = 405 milligrams)

Who might not get enough?

  • Potassium is the nutrient Americans are missing most.

Quick Tip: Cut up a banana and mix it with a cup of low- or nonfat yogurt to make a healthy snack or light lunch.

Magnesium

Magnesium is a nutrient that helps your body produce energy, and helps your muscles, arteries, and heart work properly. According to the USDA, the average American adult should get 380 milligrams of magnesium each day.

The following foods are good sources of magnesium:

  • Vegetables:
    • pumpkin (1 ounce = 151 milligrams)
    • spinach (1/2 cup = 81 milligrams)
    • artichokes (1/2 cup = 50 milligrams)
  • Bran cereal (1 ounce = 103 milligrams)
  • Beans:
    • soybeans (1/2 cup = 74 milligrams)
    • white beans (1/2 cup = 67 milligrams)
    • black beans (1/2 cup = 60 milligrams)
    • navy beans (1/2 cup = 48 milligrams)
    • great northern beans (1/2 cup = 44 milligrams)
  • Tofu (1/2 cup = 47 milligrams)
  • Brown rice (1/2 cup = 42 milligrams)
  • Nuts:
    • brazil nuts (1 ounce = 107 milligrams)
    • almonds (1 ounce = 78 milligrams)
    • cashews (1 ounce = 74 milligrams)
    • peanuts (1 ounce = 50 milligrams)

Who might not get enough?

  • Non-Hispanic blacks.
  • Children ages 4 to 18.
  • Adults age 51 and older.
  • People who are obese.

Vitamin A

Vitamin A is associated with visiondevelopment and cellular growth and maintenance.

The following foods are good sources of vitamin A:

  • Organ meats, such as liver and giblets (3 ounces = 1490-9126 micrograms)
  • Vegetables:
    • sweet potatoes (1 medium potato = 1096 micrograms)
    • pumpkin (1/2 cup = 953 micrograms)
    • carrots (1/2 cup = 679 micrograms)
    • spinach (1/2 cup = 573 micrograms)
    • turnip greens (1/2 cup = 441 micrograms)
  • Cantaloupe (1/4 medium melon = 233 micrograms)

Who might not get enough?

  • Hispanics and Non-Hispanic blacks.
  • Children ages 4 to 18.
  • Adults age 51 and older.
  • People who are obese.
  • Vegetarians.
  • People who abuse alcohol.

Quick Tip: A medium-sized sweet potato provides more than 100% of the daily-recommended amount of vitamin A!

Vitamin C

Vitamin C helps the body form collagen (which is the main proteinused as connective tissue in the body) in blood vessels, bones, cartilage, and muscle.

The following foods are good sources of vitamin C:

  • Fruits:
    • guava (1/2 cup = 188 milligrams)
    • oranges (1 medium orange = 70 milligrams)
    • kiwi (1 medium kiwi = 70 milligrams)
    • strawberries (1/2 cup = 49 milligrams)
    • cantaloupe (1/4 medium melon = 47 milligrams)
    • papaya (1/4 medium papaya = 47 milligrams)
    • pineapple (1/2 cup = 28 milligrams)
    • mango (1/2 cup = 23 milligrams)
  • Vegetables:
    • raw red sweet pepper (1/2 cup = 142 milligrams)
    • raw green sweet pepper (1/2 cup = 60 milligrams)
    • Brussels sprouts (1/2 cup = 48 milligrams)
    • broccoli (1/2 cup 38 milligrams)
    • sweet potatoes (1/2 cup = 34 milligrams)
    • cauliflower (1/2 cup = 28 milligrams)

Who might not get enough?

  • Children ages 4 to 18.
  • Adults age 51 and older.
  • People who are obese.
  • People who smoke.
  • Pregnant/breastfeeding women.

Quick Tip: Make fresh fruit a part of every breakfast. One cup (about a handful) of halved strawberries or cubed cantaloupe provides the recommended daily amount of vitamin C.

Vitamin D

Your body needs vitamin D so that it can absorb calcium to promote bone growth and maintain strong bones and teeth. The average adult needs 600 International Units (IU) of vitamin D each day. Older adults (ages 70 and older) need 800 IU each day. Most people get some level of vitamin D through exposure to sunlight. However, using sunscreen will decrease your exposure to vitamin D.

It is also difficult to get enough vitamin D through diet alone because there are not a lot of food choices rich in vitamin D. In fact, some primary food sources of vitamin D come from foods that have added vitamin D (called fortified foods).

The following foods are sources of vitamin D:

  • Fatty fish:
    • salmon (3 ounces = 450 IU)
    • swordfish (3 ounces = 550 IU)
    • canned tuna (3 ounces = 150 IU)
  • Fortified milk (8 ounces = 100 IU)
  • Fortified orange juice (8 ounces = 100 IU)
  • Fortified cereal (1 cup = 40 IU)
  • Fortified yogurt (6 ounces = 80 IU)
  • Cheese, Swiss (1 ounce = 6 IU)

Who might not get enough?

  • Hispanics and Non-Hispanic blacks.
  • Children ages 4 to 18.
  • Adults age 70 and older.
  • People who are obese.

Vitamin E

Vitamin E is an antioxidant, which is a nutrient that helps fight damage to the cells in the body.

The following foods are good sources of vitamin E:

  • Nuts and seeds:
    • sunflower seeds (1 ounce = 7.4 milligrams)
    • almonds (1 ounce = 7.3 milligrams)
    • hazelnuts (1 ounce = 4.3 milligrams)
    • pine nuts (1 ounce = 2.6 milligrams)
    • peanuts (1 ounce = 2.2 milligrams)
    • brazil nuts (1 ounce = 1.6 milligrams)
  • Turnip greens (1/2 cup = 2.9 milligrams)
  • Peanut butter (2 tablespoons = 2.5 milligrams)
  • Spinach (1/2 cup = 1.9 milligrams)
  • Avocado (1/2 avocado = 2.1 milligrams)
  • Tomato-based products:
    • paste (1/4 cup = 2.8 milligrams)
    • sauce (1/2 cup = 2.5 milligrams)
    • puree (1/2 cup = 2.5 milligrams)

Who might not get enough?

  • Hispanics and Non-Hispanic blacks.
  • Children ages 4 to 18.
  • Adults age 51 and older.
  • People who are obese.

Quick Tip: A small handful of almonds provides half of the daily recommended amount of vitamin E.

Things to consider

Not getting the vitamins and minerals that your body needs can have serious consequences for your health. A general lack of nutrients can lead to malnutrition. This is sometimes easier to recognize and to treat. A lack of even one specific vitamin or mineral is harder to diagnose, but can be just as dangerous. Some vitamin deficiencies can even be life-threatening.

Having too much of some vitamins in your system can also be dangerous. For example, an overdose of vitamin A during pregnancy can cause problems with the baby’s development in the womb. For this reason, it is very important to talk your doctor before you start taking any supplements. This is especially important if you are pregnant or have health conditions.

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Health benefits of yoga

The Benefits of Yoga

Like yoga, the osteopathic approach to wellness focuses on your body’s natural tendency toward health and self-healing.

“The purpose of yoga is to create strength, awareness and harmony in both the mind and body,” explains Natalie Nevins, DO, a board-certified osteopathic family physician and certified Kundalini Yoga instructor in Hollywood, California.

While there are more than 100 different types, or schools, of yoga, most sessions are typically include breathing exercises, meditation, and assuming postures (sometimes called asana or poses) that stretch and flex various muscle groups.

“Yoga is a great tool for staying healthy because it is based on similar principles.”

Physical Benefits

“The relaxation techniques incorporated in yoga can lessen chronic pain, such as lower back pain, arthritis, headaches and carpal tunnel syndrome,” explains Dr. Nevins. “Yoga can also lower blood pressure and reduce insomnia.”

Other physical benefits of yoga include:

  • Increased flexibility

  • Increased muscle strength and tone

  • Improved respiration, energy and vitality

  • Maintaining a balanced metabolism

  • Weight reduction

  • Cardio and circulatory health

  • Improved athletic performance

  • Protection from injury

Mental Benefits

Aside from the physical benefits, one of the best benefits of yoga is how it helps a person manage stress, which is known to have devastating effects on the body and mind. “Stress can reveal itself in many ways, including back or neck pain, sleeping problems, headaches, drug abuse, and an inability to concentrate,” says Dr. Nevins. “Yoga can be very effective in developing coping skills and reaching a more positive outlook on life.”

Yoga’s incorporation of meditation and breathing can help improve a person’s mental well-being. “Regular yoga practice creates mental clarity and calmness; increases body awareness; relieves chronic stress patterns; relaxes the mind; centers attention; and sharpens concentration,” says Dr. Nevins. Body- and self-awareness are particularly beneficial, she adds, “because they can help with early detection of physical problems and allow for early preventive action.”

Beginners Welcome

Because there are so many different kinds of yoga practices, it is possible for anyone to start. “Whether you’re a couch potato or a professional athlete, size and fitness levels do not matter because there are modifications for every yoga pose and beginner classes in every style,” 

Yoga breathing exercises

How to do Pranayam: Yoga Breathing Exercises You Must Include in Your Routine

Those who follow yoga may have heard of the practice of pranayam. The word is derived from ‘Prana‘ which stands for ‘life force’ and ‘Ayama‘ which means ‘to lengthen or to work on it’. Prana, in yogic terms, means the force within the body that is vital for the functioning of the body as well as its vitality. Yogic texts describe Pranaas a potent force that runs through various chakras and nadis in the body to keep the body healthy, energized and invigorated. Breathing plays an extremely crucial role in the regulation and maintenance of Prana.

It is believed that when the Prana is not able to move freely in the body – due to blockages in chakras or nadis – a person begins to harbour sickness. The concept of prana and its effect on a person’s well-being has more to do with the mental state, mindfulness and the emotional health of a person. Interestingly, just the way we breathe may affect the way we perceive things as well as our mental health. Therefore, pranayama is a simple practice of many breathing techniques and asanas that promote emotional, mental and physical well-being.

Breathing lies at the center of human existence, therefore it forms the core of any yogic practice. Breathing facilitates oxygen supply to the brain as well as to rest of the body. According to your prakritipranayamcan have varying effects on your state of mind as well as emotional health.

“Most people breathe incorrectly. They use only the small part of their lung’s capacity,” noted yoga expert Anju Kalhan. Shallow breathing – not using lung’s capacity to the fullest – deprives the body of oxygen and prana, which are essential for good health. Correct breathing is also a great way to detoxify the body.

Pranayam benefits

The benefits of practicing pranayamcan be many. Apart from rendering vitality to the body, it also enhances the quality of prana and makes you feel more uplifted, motivated, positive and happier. Yoga is essentially a practice that aims at cleansing, balancing, fixing, strengthening and challenging the body both from within as well as on the outside. While you learn to breathe correctly, you’re setting things right internally, giving various bodily processes a thorough cleanse.

Yoga breathing techniques



The typical yogic breathing technique is popularly known as the Ujjayibreathing wherein you take a long breath first filling up your stomach and then the chest. While you inhale, the stomach is the first to go in followed by the chest. This facilitates maximum oxygen retention by the body. Yoga expert Mithilesh Kumar calls Ujjayi breathing a great way to get rid of respiratory issues, heart troubles, digestive disorders, stress and lung-related problems.

Types of pranayam

Yogic breathing techniques are easy to do and can be done in the comfort of your home. However, do get in touch with a certified yoga expert before you try any of these. Certain pranayam techniques like Surya Bhedi(right-to-right nostril breathing – heat-generating/fire dominated technique) or Chandra Bhedi Pranayam (left-to-left breathing; cooling/water dominated technique) target specific issues and must be practiced only on being recommended. Kapalbhati is one of the most popular types of pranayamwherein a person takes a long breath and then exhales in short, intermittent bursts. Alternate nostril (Anulom Vilom) breathing is another easy exercise. Breathing retention is another type of pranayam that helps strengthen lung capacity. Inhale a deep breath and hold for as long as you can, this ensures greater oxygen supply and absorption. However, if you suffer from hypertension of heart issue, skip practicing breathing retention.

Yogic breathing while getting into postures

Yogic practice is futile and fruitless if you don’t breathe correctly while getting in and out of the posture. Always remember, if you’re in middle of practicing a posture, you must inhale once you get in the center position and exhale when the body moves away from the center position. Exhale while going sideways or bending forward and inhale while bending backward.

Always remember that respiration is closely tied to the heart and the quality of your heart health directly affects the span of your life, therefore take a deep breath.


The Top 20 Healthy Habits For Kids

Don’t Skip Breakfast:

Getting your kid into a regular routine of breakfast-lunch-dinner will help him avoid unnecessary snacking right from the very beginning. This is probably the most crucial and important stages when it comes to helping your kid adopt healthy eating habits. A nutritious breakfast complete with all food groups will help your kid stay energetic and active throughout the day.

Wash Up!

Hand washing undoubtedly tops the list when it comes to getting your kid into healthy habit- explain the importance of washing hands to your little kid, and also focus on the correct techniques – 20 seconds is a must for children.  Teach your kids to wash their hands with soap or hand wash liquid. Rinse well with water after using the bathroom and before eating food. The same must be followed after they come home from playing outdoors as it would help to prevent your kid from getting any kind of infection from other kids.

Toss that Tissue:

Make sure your kids follow the etiquette of using a tissue or kerchief when they need to cough or sneeze. You also get him/her into the habit of disposing the tissues right away. Keep a trash can in your kid’s room.This would help to prevent the spread of infections among your kids. Also tell your kid to wash his or her hand immediately after sneezing to eliminate spreading of the infectious virus. Teach your kids about how germs can pass through from one kid to another and tell them that using tissues would prevent that.

Flush Flush!

Your kid is well past his toilet training sessions. Good! Now make sure you educate him on the importance of flushing his efforts down. This will make him aware of how to use a toilet even if you are not around.

Get Out:

It’s the age of iPads and Xboxes, and often, you may find your kid stuck to the television set or his brand new tablet. If that’s the case, encourage your kid to find happiness in outdoor activities. Get him a pet dog and ask him to take him for a walk, or do some hula hoop swirls out in the garden with your little naughty kid. If they feel bored, get them to perform some household activities such as walking the dog, car washing or clearing the yard. You can even ask their help in gardening everyday to make sure they stay active and fit.

 Family Time:

Family time is extremely important, especially for a growing baby. Dinner-time is often the best time where the entire family can sit down to eat and talk. This way, your kid will be less prone to snacking and grabbing the wrong foods, and will also enjoy time with his parents and connect to them better.

Read Every Day:

Dread the bedtime stories your little kid gets all excited about? Several studies have revealed how helping your child read, and reading out to him could help develop strong reading skills and may help your kid succeed in school and work.

 Bathe!

Every once in a while, your kid may make a lot of fuss about getting into the bathroom and having a bath- it’s always best to have some cute bath bombs, soaps, shampoos and toys handy. The general idea is to make regular activities a fun time for your kid, until he grows older.

 Ditch the Soda:

It is shocking how younger children today are falling prey to unhealthy eating habits, and several studies have found how soda consumption is on a rise in kids. Make sure your kid sticks to healthy drinks, and preferably water to keep himself hydrated.

 Couch Potato:

Drop your kid’s habit of lying down on the couch for too long right in the beginning- couch potatoes are more likely to be overweight and have a higher risk of being affected by developmental problems and may also put in a lower performance at school.

Promote The Habit Of Brushing The Teeth Twice A Day:

Dental hygiene is vital. Make your kids realize the importance of brushing their teeth everyday right from their childhood. Kids tend to snack a lot, so they need to have their teeth clean to prevent the occurrence of cavities. Teach your kids to brush twice a day using a less-fluoride toothpaste to fight decay and cavities in their teeth. Also teach your kids not to eat foods after brushing their teeth at night.

Make Your Kids Get Good Amount Of Sleep:

Kids within the ages from 5 to 12 require at least 10 or 11 hours of sleep at night to maintain their health. Your children should go to sleep at the same time everyday; regular sleep pattern can help them to be more attentive in classes, stay in a better mood during the day and build immunity. For small kids, having a story time or a favorite doll near them would help to sleep peacefully.

Dab On The Sunscreen:

Planning an outing at the beach during the summer? Thirty minutes before you leave home, apply a branded and preferably paraben-free sunscreen lotion on your kids, as it will help their skin to stay free from all kinds of infections. Make your kids wear the lotion during the peak summer hours from 10 am to 4 pm or organize indoor activities to help them stay indoors and have fun.

Stay Updated With Your Kid’s Vaccination:

Make sure you maintain up to date records of your child’s vaccination. Check with your doctor to make sure that you offer your kids the right shot at the right date for prevention of diseases. Keep the immunization records handy to carry it during the next appointment with the doctor.

 Avoid Keeping Reptiles As Pets:

Some reptiles have harmful bacteria called salmonella residing in their body, which can be fatal for your kids as it can cause sickle cell illness. Do not allow your kids to have lizards, turtles or snakes as pets, even if they are of harmless breed.

Limit The Screen Time:

Kids love to watch their favorite cartoon show, their favorite match or film for many hours together. But this is not a good idea as it can harm their eyes and deprives them of their sleep and makes them prone to various infections. Have a fixed time for such activities and tell them you would be lenient occasionally if they promise to maintain the schedule every day.

 Have Regular Health Checkups:

Preventive care is essential to maintain your child’s health. Your kid’s health must be checked regularly every year and opt for annual dental check ups to prevent teeth issues and gum problems in kids or to minimize the risks associated with it. Select the right hospital for your family’s needs and stick with it to build a good history with your child’s doctor.

Take Care Of Your Child’s Mental Health:

Though all parents strive to fulfill all the needs of their kids, most of them pay very less attention towards their mental health. If your kid has a medical condition or if you have troubling domestic issues, then it can affect your kid’s mental health. Stay in touch with your kid’s teacher and keep a track of your kid’s activities to detect any issues at an earlier stage.

Teach The Use Of Safety Equipment:

Your kids must know how to wear the seat belt while travelling in the car, wear goggles while in the swimming pool, wear helmet while riding the bike or while practicing skating. This would help to prevent them from getting injured even if they meet with an accident.

We hope after reading this article on good healthy habits for kids, you probably collected several ideas to inculcate habits in your kid. Following these simple tips may help your kid follow a healthy lifestyle right from his childhood.

Nutrients essential to keep our body fit

It’s a well known fact that iron, vitamins and carbohydrates are nutrients essential to keep our body fit. But we need to be careful about the quantity, warns an expert.

Carbohydrate: Whole grains cereals, legumes, fruits, milk, sugar, honey and potatoes are sources of carbohydrates. Quantity should be 40 percent to 60 percent of your calories requirement.


It provides energy, and helps in oxidation of fat. Insufficient amount of carbohydrate can cause lack of calories, which can lead to malnutrition. Excessive consumption will make you obese.

Protein: Eat pulses, legumes, nuts, milk and its products, chicken, fish, and egg to give your body much needed protein. According to body weight, consume 0.8 to 1 gm or Kg of protein to help in growth and maintenance of body.

It gives structure and shape to all the cells, organs and connective tissues. Proteins also help your body fight infection.

Malnutrition, weight loss, thinning of hair, muscle soreness, weakness and lethargy, are among other things that you will experience if there is less amount of protein present in your body.

Fat: Ghee, butter, cream, cheese, nuts, seed, egg, fish, chicken, pork and beef are all rich in fat. 15 to 25 percent of calories requirement is the right quantity.

It provides energy, helps in the absorption of fat soluble vitamins like vitamin A,D,E and K. It is important for the development of the brain and central nervous system. There will be poor vitamin absorption and depression, if you don’t have fat in your body. However, overeating food items rich in fat will lead to obesity, stroke and many more.

Vitamin A: Sweet potato with peel, carrots, spinach, liver, fish are the sources of this vitamin. 700 to 900 micrograms (mcg) of vitamin A per day strengthen immunity against infection and help in vision.

Lack of Vitamin A can cause night blindness and rough skin. Excess of it can affect the bone, which increases the risk of fractures.

Vitamin D: 15 mcgs of vitamin D rich food items like egg yolk and liver help to form and maintain your teeth and bones.

Rickets (long, soft bowed legs), flattening of the back of the skull, osteomalacia (muscle and bone weakness), and osteoporosis (loss of bone mass) are some of the major diseases that one can suffer from, if vitamin D is not taken.

Too much of it leads to slowed mental and physical growth, decreased appetite, nausea and vomiting.

Vitamin E: This acts as an antioxidant and protects vitamins A and C, and red blood cells from destruction. So have 15 mcg of vegetable oil like soybean, corn and cottonseed. Egg yolks also contain vitamin E.

Vitamin E deficiency is rare. Cases of this vitamin deficiency usually occurs in premature infants.

Vitamin K: All leafy vegetables are said to be good for health. Turnip greens, spinach, cauliflower, cabbage and broccoli, soybean oil, cottonseed oil, canola oil and olive oil are all rich in vitamin K.

The vitamin is required for proper blood clotting. Just have 120 mcg every day. Haemorrhaging can happen if you don’t include it in your diet. Overindulgence can lead to vomiting.

Vitamin B1 (Thiamine)- The sources are whole grain, bread and cereals. Non-vegetarians can find this vitamin in liver, pork, and eggs. 0.8 to 1 mg per day is sufficient.

It helps with energy production in your body. Deficiency can cause numbness, tingling and loss of sensation.

Vitamin B2 (Riboflavin): Dark green vegetables, legumes, whole and enriched grain products, and milk, along with liver, eggs should be eaten. 1.1 to 1.3 mg per day of this vitamin helps to release energy from foods, promotes good vision, and healthy skin.

Cracks at the corners of the mouth, light sensitivity, and a sore, red tongue are the problems you can face if you don’t have vitamin B2.

Vitamin C: Citrus fruits like orange and lemon, are known for being source of this vitamin. 75 to 90 mg per day is the right quantity required by your body.

It heals wound, helps in bone and tooth formation, strengthens blood vessel walls, improves immune system function, increases absorption and utilization of iron, and acts as an antioxidant.

If you don’t take vitamin C rich food, you can be a victim of scurvy, causing a loss of collagen strength throughout the body. Loss of collagen results in loose teeth, bleeding and swollen gums, and improper wound healing.

Excess leads to formation of kidney stones and you may even suffer from diarrhoea.

Iron – Have beans, lentils, beef, eggs to stay away from anaemia, dizziness or fainting.

Men should have 8mg per day. For women 18 mg per day is sufficient.

Calcium: Milk, yoghurt, spinach are rich in calcium. 1000 mg per day of calcium is essential for bone growth and strength, blood clotting, muscle contraction, and the transmission of nerve signals.

Absence of calcium can lead to thinning and weakening of bone.


Delicious High-Protein Foods to Eat

People argue about carbs, fats, and everything in between.

However, almost everyone agrees that protein is important.

Eating plenty of protein has numerous benefits.

It can help you lose weight (especially belly fat), and increase your muscle mass and strength, to name a few (12).

The recommended daily intake (RDI) is 46 grams for women, and 56 grams for men (3).

However, many health and fitness experts believe that we need much more than that.

Here is a list of 20 delicious foods that are high in protein.

They are loaded with vitamins, minerals, healthy fats, eye-protecting antioxidants and brain nutrients that most people don’t get enough of.

Whole eggs are high in protein, but egg whites are almost pure protein.

Protein content: 35% of calories in a whole egg. 1 large egg contains 6 grams of protein, with 78 calories.

2. Almonds

Almonds are a popular type of tree nut.

They are loaded with important nutrients, including fiber, vitamin E, manganese and magnesium.

Protein content: 13% of calories. 6 grams per 1 ounce (28 g) serving, with 161 calories.

Other High-Protein Nuts

Pistachios (13% of calories) and cashews (11% of calories).

3. Chicken Breast

Chicken breast is one of the most popular protein-rich foods.

If you eat it without the skin, the majority of the calories in it come from protein.

Chicken breast is also very easy to cook, and tastes delicious if you do it right.

Protein content: 80% of calories. 1 roasted chicken breast without skin contains 53 grams, with only 284 calories.

4. Oats

Oats are among the healthiest grains on the planet.

They are loaded with healthy fibers, magnesium, manganese, thiamin (vitamin B1) and several other nutrients.

Protein content: 15% of calories. Half a cup of raw oats contains 13 grams, with 303 calories.

5. Cottage Cheese

Cottage cheese is a type of cheese that tends to be very low in fat and calories.

It is loaded with calcium, phosphorus, selenium, vitamin B12, riboflavin (vitamin B2) and various other nutrients.

Protein content: 59% of calories. A cup (226 g) of cottage cheese with 2% fat contains 27 grams of protein, with 194 calories.

Other Types of Cheese That Are High in Protein

Parmesan cheese (38% of calories), swiss cheese (30%), mozzarella (29%) and cheddar (26%).

6. Greek Yogurt

Greek yogurt, also called strained yogurt, is a very thick type of yogurt.

It tastes delicious, has a creamy texture, and is high in many nutrients.

Protein content: Non-fat Greek yogurt has protein at 48% of calories. One 170 gram (6 ounce) container has 17 grams of protein, with only 100 calories.

Just make sure to choose one without added sugar. Full-fat Greek yogurt is also very high in protein, but contains more calories.

Similar Options

Regular full-fat yogurt (24% of calories) and kefir (40%).

However, if you tolerate milk and enjoy drinking it, then milk can be an excellent source of high-quality protein.

Milk contains a little bit of almost every single nutrient needed by the human body.

It is particularly high in calciumphosphorus and riboflavin (vitamin B2).

Protein content: 21% of calories. 1 cup of whole milk contains 8 grams of protein, with 149 calories.

8. Broccoli

Broccoli is an incredibly healthy vegetable, loaded with vitamin C, vitamin K, fiber and potassium.

Broccoli is also loaded with various bioactive nutrients believed to help protect against cancer.

Calorie for calorie, it is high in protein compared to most vegetables.

Protein content: 20% of calories. 1 cup of chopped broccoli (96 grams) contains 3 grams of protein, with only 31 calories.

Health benefits of yoga

The Benefits of Yoga

Like yoga, the osteopathic approach to wellness focuses on your body’s natural tendency toward health and self-healing.

“The purpose of yoga is to create strength, awareness and harmony in both the mind and body,” explains Natalie Nevins, DO, a board-certified osteopathic family physician and certified Kundalini Yoga instructor in Hollywood, California.

While there are more than 100 different types, or schools, of yoga, most sessions are typically include breathing exercises, meditation, and assuming postures (sometimes called asana or poses) that stretch and flex various muscle groups.

“Yoga is a great tool for staying healthy because it is based on similar principles.”

Physical Benefits

“The relaxation techniques incorporated in yoga can lessen chronic pain, such as lower back pain, arthritis, headaches and carpal tunnel syndrome,” explains Dr. Nevins. “Yoga can also lower blood pressure and reduce insomnia.”

Other physical benefits of yoga include:

  • Increased flexibility

  • Increased muscle strength and tone

  • Improved respiration, energy and vitality

  • Maintaining a balanced metabolism

  • Weight reduction

  • Cardio and circulatory health

  • Improved athletic performance

  • Protection from injury

Mental Benefits

Aside from the physical benefits, one of the best benefits of yoga is how it helps a person manage stress, which is known to have devastating effects on the body and mind. “Stress can reveal itself in many ways, including back or neck pain, sleeping problems, headaches, drug abuse, and an inability to concentrate,” says Dr. Nevins. “Yoga can be very effective in developing coping skills and reaching a more positive outlook on life.”

Yoga’s incorporation of meditation and breathing can help improve a person’s mental well-being. “Regular yoga practice creates mental clarity and calmness; increases body awareness; relieves chronic stress patterns; relaxes the mind; centers attention; and sharpens concentration,” says Dr. Nevins. Body- and self-awareness are particularly beneficial, she adds, “because they can help with early detection of physical problems and allow for early preventive action.”

Beginners Welcome

Because there are so many different kinds of yoga practices, it is possible for anyone to start. “Whether you’re a couch potato or a professional athlete, size and fitness levels do not matter because there are modifications for every yoga pose and beginner classes in every style,” 

7 Steps to a get flat tummy in 7 days

You’ve been missing your routine at the gym very often, thanks to your busy schedule (or plain laziness), and suddenly you realize that in one weekyou have to attend a wedding.



You want to wear your favourite saree or figure-hugging dress but are worried about your flabby stomach bulging out. This makes you worry about how to lose the fat around your tummy . While you cannot reduce fat, you can lose belly fat by decreasing your total body fat percentage. And you don’t have to completely alter your daily habits to get a flat stomach within 7 days ! Just follow these 7 tips to reduce belly and flaunt your abs the way you have always dreamt of!1. Circuit training

If you want to build muscle and burn fat at the same time, you have to perform circuit training three daysper week. How can you achieve this? Indulge in full body exercises like lunges, push-ups, and pull-ups, for one set of 15 repetitions. Don’t forget to follow every exercise with one minute of jumping rope. You should be able to burn around 500 to 600calories per workout.

2. Go for abdomial muscles workout

If wondering how to lose tummy fatquickly, then include abdominal muscles workout in your ‘tips to reduce belly’ list. So this three times in the week. Crunches and leg raises for three sets of 20 repetitions should be done. Also, do planks by holding your body in a push-up position on your elbows for 30 to 60 seconds for four sets.

3. Check your food

The kind of food you will eat in this period is vital in bringing about any change. Natural foods like fruits, vegetables, whole grain breads and pastas, chicken, beef, fish and low fat dairy should replace processed foods full of sugar.

4. Avoid salt

To minimize water retention, lower your sodium intake. This means you need to avoid salt. You can flavour your food with other herbs and spices instead.

5. Drink water

Have adequate water to flush away those toxins. This will give you dual benefits of a glowing skin and a flat tummy. Drinking water does not only mean having gallons of water in a day, but also drinking healthy drinks like green teas with anti-oxidants and fresh vegetable and fruit juice.

6 . Stay away from alcohol
Alcohol can make your stomach feel bloated. To get that perfect tummy for a figure-hugging dress or silk saree, stay away from having any alcohol for this week atleast.

7.Say bye-bye to stress

Stressing and anxiety can cause the over-production of a certain hormone called cortisol, which encourages weight gain about the belly area. So try to keep your cool!

Trying to lose weight? 20 delicious (and healthy) foods and drinks that fill you up

Greek yogurt

Greek yogurt has twice the protein of regular yogurt—some brands contain more than 20 grams of protein per serving. “Protein not only keeps you satisfied longer but takes about 18 percent more energy to digest than fat,” says Angela Ginn, a registered dietician in Baltimore. Choose low-fat, plain varieties (to avoid added sugars) and add fresh fruit.

Eggs
“Eggs are inexpensive, the protein sticks with you, and they can be eaten for breakfast, lunch or dinner,” says Marisa Moore, a registered dietician in Atlanta. Grab a hard-boiled egg for breakfast or a snack for around 100 calories. Or make an omelet or scramble with spinach, tomatoes and mushrooms for dinner. If you’re watching your cholesterol, use half egg whites in the mix.

Whole grain breads
Whole grains stay with you longer than white flour, which loses nutrients and fiber in the refining process. Read the label to make sure the first ingredient listed is a whole grain, such as wheat or oats. You’ll also find whole grains in crackers, pasta and cereal.

Nut butters
Add a smear of peanut, almond or cashew butter to toast, an English muffin, or a few whole grain crackers for an added dose of protein, fiber and healthy fat. The creamy texture is appealing, and nut butters will satisfy you longer than other spreads such as butter or jam, says Joan Salge Blake, a registered dietician in Boston.

Oatmeal
The soluble fiber in oatmeal keeps you full, helps lower cholesterol and regulates blood sugar levels. Opt for unsweetened varieties and add your own raisins, dried cranberries, a sprinkle of nuts and a shake of cinnamon or nutmeg. “If you prefer it sweet, drizzle on a little honey, molasses or maple syrup,” says Moore. “Whatever sweetener you add pales in comparison to how much sugar is found in the pre-made packets.”

2 percent milk
Feeling hungry? Try a glass of 2 percent milk, which has about 9 grams of protein—plus 350 mg of the 1,000 to 1,500 mg of daily calcium women need. Many of us are only getting about half of that each day.

Cheese
With 6 or more grams of protein per 1 ounce serving, cheese is a perfect snack with a few whole grain crackers or an apple. It also contains calcium, which most women need more of. Choose a low-fat cheese such as mozzarella or a more flavorful and pungent type, like sharp cheddar or feta, so you’ll be satisfied with a small piece.

Whole grain cereal
Cereal can be a healthy snack any time if you choose wisely. Look for whole grains as the first ingredient, and choose brands that don’t have added sugars (sugar, corn syrup, fructose) listed in the first few ingredients, says Moore. To keep calories in check, stick to the suggested serving size.

Apples
A small apple has just 78 calories and almost 4 grams of fiber. Slice over salads, make them a midmorning snack with a smear of peanut butter or bake them with cinnamon and raisins for sweet-but-healthy dessert.

Berries
You may know that strawberries are high in fiber, but did you know raspberries actually have more? Raspberries have about 8 grams of fiber per cup, while strawberries have about 3 grams. Blueberries are another good high-fiber choice. And all berries contain disease-fighting antioxidants such as vitamin C.

Nuts
“Nuts contain protein, good fat and fiber, which are three dietary components that will keep you satiated,” says Blake. Since nuts are high calories, watch portion size when snacking or buy the 100-calorie packages. Chop them up and sprinkle over yogurt or oatmeal—you’ll get nuts in every bite without adding too many extra calories.

Chickpeas
Chickpeas are versatile—you can make them into hummus for a dip or sandwich spread, add them to soups and stews or toss them on salads and pasta dishes. For a savory snack, roast chickpeas for 30 or 40 minutes at 425 degrees until crispy and toss with salt, pepper and/or Cajun spices. A half-cup of roasted chickpeas has 100 calories, 5 grams of protein, and 4 grams of fiber.

Green tea
Small studies indicate drinking two to four cups of green tea daily can help burn more calories. While the effects are minimal, consider replacing a high-calorie drink with green tea, which contains no calories. “Little changes like this can add up to better health overall,” says Ginn.

Dark chocolate
A square of dark chocolate is more satisfying than milk chocolate, so you may be tempted to eat less. For a double-duty chocolate snack, dust some cocoa on a handful of almonds, which will curb your sweet tooth and provide a protein punch.

Whole grain pasta
Say “no, thank you” to regular pasta, which contains simple carbs that have no staying power in your stomach. “Whole grain pastas have improved tremendously in recent years in taste and texture,” says Moore. If whole wheat pasta is new to you, try the thinnest noodles, such as angel hair—you may not even notice a difference.

Latte with skim milk
By swapping out whole milk for 2 percent reduced-fat milk in a latte, you’ll get the same amount of calcium and protein but for fewer calories. Need we say more?

Jicama
Low in calories but high in fiber, this lesser-known root vegetable is a pleasant change of pace from more common veggies. Its crisp texture and slight sweetness is especially refreshing in the summer. Try it cut into sticks, sliced into salads or shred it for tacos.

Melon
Like most fruits and vegetables, melon’s high water content keeps you satisfied with few calories. Expand your palate by trying less common varieties, such as spicy-sweet Crenshaw melons or sweet Santa Claus melons.

Turnips or rutabagas
These root veggies can be diced and roasted, added to stews or boiled and mashed as a substitute for white potatoes. They contain about 4 grams of fiber per cup, a smidge of protein and lots of potassium. Tip: Don’t discard those vitamin-rich leafy tops—you can saute them as you would spinach and other greens.

Chocolate milk
Sometimes you just have to have something sweet, but it needn’t ruin an otherwise healthy eating plan. Just drizzle a little chocolate syrup into your 2 percent milk and drink it hot or cold. You’ll satisfy your sweet craving while filling up on appetite-busting protein.

Benefits of tulsi

Tulsi is used to treat various skin disorders, infections and various other health issues.


‘Queen of Herbs’ Tulsi is known for its healing powers.

This medicinal plant is a virtual tonic for your body, is extremely beneficial and an inexpensive herb. It is a herb that is seen in every house across the Indian subcontinent, and as per Acharya Bal Krishan of the Haridwar-based Patanjali Ayurvedic group, it is a natural remedy for a majority of diseases. It also has the potential to increase life expectancy, he added.

“Tulsi with its anti-bacterial, anti-fungal, anti-oxidant and anti-inflammatory properties is used as a natural remedy for viral infections, strengthening immunity, reproductive system, cardiovascular system and combatting and treating various hair and skin disorders, common health and lifestyle-related issues,” Acharya Bal Krishan said.

He listed some of the health benefits of Tulsi leaves:

Skin Diseases:

Leprosy: Take 10-20 ml of Tulsi leaf extract and its daily intake in morning will help to cure leprosy. Take Tulsi leaves and make its paste in lemon juice. The application of paste on eczema, leprosy,and other such diseases is very effective.

Leucoderma: Take Tulsi leaf extract, lemon juice and Kansaudi leaves in equal quantity and store it in copper pot in sunlight for 24 hours. Apply the mixture on affected parts for useful results.

Body Strength: Take 20 grams of Tulsi seed and add 40 grams of crystal sugar and make a mixture of both. Intake of this one gram mixture daily during winters will prevent cough and gastric disturbance. If Tulsi is taken daily, then it enhances immune power of the body and strengthens the mind.

Treatment of Poison –

Snake Poison: Take 5-10 ml of Tulsi leaf extract and administer it to a patient. If the patient is unconscious, then pour the extract through nostrils.

If the poison has impacted the head (brain), then make a powder of mixture of extracts of Bandhu, Jeeva,Bhangari and Kali Tulsi roots to give relief to a patient through its smell.

Malarial Fever: Intake Tulsi leave-based tea every three hours for cure.

Intestinal Fever: Take ten tulsi leaves and one gram of Jyavitri. Make it into a paste and mix with honey for instant relief.

Cough-related fever: Take 21 nag tulsidal, five cloves, 500 ml of ginger extract, filter it well, heat the mixture and add 10 gm honey. Its regular intake reduces such fever.

Pain after giving birth to a child: Take old jiggery, add Tulsi leaf extract and some sugar and administer it to a patient for cure.

Vomiting: Take 10 ml of Tulsi leaf extract, add an equal quantity of ginger extract in 500 mg cardamom powder. Its intake will solve the problem of vomitting.

Indigestion: Take 2 grams of Manjari of Tulsi and make its paste with black salt and administer it to patient three to four times a day and it is very useful for indigestion.

Bone Joint Problem: Take two to four gram tulsi panchag powder and take it with milk and it will cure the problem .

Swelling in teeth: Take a tablet of pepper and Tulsi leaves and keep it below ailing teeth and it will cure teeth-ache. Add some tulsi extracts in lukewarm water and use it for rinsing in the mouth. it is very useful for throat disease.

Take some water mixed with Tulsi extract and add some sendha salt in it. If it is used for rinsing it cures the problem of teeth, mouth and throat.

Ear problem: Take warm Tulsi extract and pour it in the ear. It will cure the problem. Take Tulsi leaves, castor new leaves and pince of salt and make paste and apply luke water paste on ear and it will give instant relief.